Giant Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Nature's Promise Beef, Poultry, Pork or Packaged Meat: $5.99/lb
- Salmon Fillets: $9.99/lb
- Giant Rotisserie Chicken: $7.99 each
- Fresh Split Chicken Breasts: $1.99/lb
- St. Louis-Style Pork Ribs: $3.99/lb
- Ben's Chili Bowl Half Smokes: $5.99 for 16 oz. pkg
- Littleneck Clams: $12.99 for 18 ct.
- Logan's Smoked Dinner Sausage: $4.99 for 14 oz. pkg
- Hahn's Corned Beef: $8.99/lb
- Blue Catfish Fillets: $14.99/lb
- Roseda Farm Black Angus Burgers: $7.99 for 24 oz. pkg
- MVP Beef Local Burgers: $7.99 for 24 oz. pkg
- Stachowski All Beef Hot Dogs: $5.99 for 12-14 oz. pkg
- Tilapia Fillets: $7.99/lb
- Extra Jumbo Cooked Cocktail Shrimp: $12.99 for 16-20 ct.
- Next Wave Mussels: $5.99 for 6 oz. pkg
- Extra Jumbo Raw Argentine Red Shrimp: $14.99 for 16-20 ct.
- Greenstone Fresh Lamb: $10.99/lb
- Kevin's Chicken in or Filets Entrees: $6.99 for 16 oz. pkg
- Just Bare Roasted or Lightly Breaded Chicken: $5.99 for 19.2-24 oz. pkg
- Oscar Mayer Basic Lunchables: $2.49 for 22.5-44 oz. pkg
- Smithfield Marinated: $6.99 for 18.4-23 oz. pkg
- Perdue Breaded Refrigerated Chicken: $4.99 for 12 oz. pkg, Buy 1 Get 1 Free
- Wright Brand Smoked Sausage: $3.99 for 12 oz. pkg
- Hebrew National Beef Franks: $4.99 for 12 oz. pkg

Vegetables on sale:
- Nature's Promise Organic Salad Blend: $2.49 for 5 oz.
- Giant Mini Cucumbers: $1.99 for 14 oz.
- Grape Tomatoes: $2.49 for 10 oz. pkg
- Blueberries: $4.99 for 1 dry pint
- Raspberries or Blackberries: $3.99 for 6 oz. pkg
- Golden Pineapple: $3.99 each
- Eastern Peaches: $1.99/lb
- Cucumbers: $0.99 each
- Green Peppers: $0.99 each
- Cabbage: $0.49/lb
- Yellow or Green Squash: $1.49/lb
- Green Beans: $2.49/lb
- Seedless Watermelon Halves or Quarters: $4.99/lb
- Eggplant: $1.49 each
- Vine Ripe Tomatoes: $2.49/lb
- Nature's Promise Organic Red or Green Seedless Grapes: $3.99 for 2 lb. clamshell pkg
- Giant Steakhouse Potatoes: $3.99 for 4 ct. pkg
- Giant Romaine Hearts: $2.49 for 3 ct. bag
- Bagged Peaches, Nectarines or Plums: $2.99 for 2 lb. bag
- Jumbo or Mini Avocados: $1.99 each
- Goya Canned Beans: $0.79 for 15.5 oz. can

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh Split Chicken Breasts: $1.99/lb - 2 lbs feeds 4 comfortably - roughly $4.00 for 4 people
- Goya Canned Beans: $0.79/can - 2 cans as a protein base - roughly $1.58 for 4 people (pantry-level price, used as a supporting protein)
- Wright Brand Smoked Sausage: $3.99 for 12 oz. pkg - 2 pkgs needed - roughly $7.98 for 4 people
- St. Louis-Style Pork Ribs: $3.99/lb - need about 3 lbs for 4 people (bone-in) - roughly $11.97 for 4 people
- Logan's Smoked Dinner Sausage: $4.99 for 14 oz. pkg - 2 pkgs needed - roughly $9.98 for 4 people
- Perdue Breaded Chicken (BOGO): $4.99 for 12 oz., get second free - 2 pkgs for $4.99, but only 24 oz. total, borderline for 4 people as a main
- Hebrew National Beef Franks: $4.99 for 12 oz. pkg - 2 pkgs needed - roughly $9.98 for 4 people
- Giant Rotisserie Chicken: $7.99 each - 1 whole bird feeds 4 generously - roughly $7.99 for 4 people
- Ben's Chili Bowl Half Smokes: $5.99 for 16 oz. pkg - 2 pkgs needed - roughly $11.98 for 4 people
- Stachowski All Beef Hot Dogs: $5.99 for 12-14 oz. pkg - 2 pkgs needed - roughly $11.98 for 4 people
- Roseda / MVP Beef Burgers: $7.99 for 24 oz. pkg - 1 pkg (four 6-oz patties) covers 4 people - roughly $7.99 for 4 people
- Smithfield Marinated Pork: $6.99 for 18.4-23 oz. pkg - 2 pkgs needed - roughly $13.98 for 4 people
- Kevin's Chicken Entrees: $6.99 for 16 oz. pkg - 2 pkgs needed - roughly $13.98 for 4 people
- Just Bare Chicken: $5.99 for 19.2-24 oz. pkg - 2 pkgs needed - roughly $11.98 for 4 people
- Hahn's Corned Beef: $8.99/lb - 2 lbs feeds 4 - roughly $17.98 for 4 people (premium cut)
- Tilapia Fillets: $7.99/lb - 2 lbs feeds 4 - roughly $15.98 for 4 people (seafood, premium tier)
- Greenstone Fresh Lamb: $10.99/lb - 2 lbs feeds 4 - roughly $21.98 for 4 people (premium)
- Salmon Fillets: $9.99/lb - 2 lbs feeds 4 - roughly $19.98 for 4 people (premium)
- Littleneck Clams: $12.99 for 18 ct. - need 2 pkgs minimum for a main - roughly $25.98 for 4 people (premium)
- Extra Jumbo Cooked Cocktail Shrimp: $12.99 for 16-20 ct. - 2 pkgs for a main - roughly $25.98 for 4 people (premium)
- Blue Catfish Fillets: $14.99/lb - 2 lbs feeds 4 - roughly $29.98 for 4 people (premium)
- Extra Jumbo Raw Argentine Red Shrimp: $14.99 for 16-20 ct. - 2 pkgs for a main - roughly $29.98 for 4 people (premium)

Why these meals: Split chicken breasts at $1.99/lb are one of the best protein deals you will see all summer, so they anchor two different nights with very different cooking styles - a sauteed skillet dish and a simple roasted preparation - keeping those two nights under $5 in protein each. The rotisserie chicken at $7.99 for a whole bird is outstanding value for a ready-to-use protein that carries a big pot of soup effortlessly. Wright Brand smoked sausage at $3.99 a pack gives bold flavor cheaply in a sausage and cabbage skillet, and pork ribs at $3.99/lb earned the one weekend-style big-cook night this week. Tilapia at $7.99/lb is the least expensive seafood option on this flyer by a wide margin and earned the single premium-protein night - salmon, shrimp, and clams all cost significantly more per serving and were skipped in favor of the better value. The Rao's pasta sauce and Barilla BOGO are the kind of pantry-level sale additions that add real flavor without much cost, so two small sauce and pasta purchases were folded into the week to keep the total well inside a comfortable range for four people.

5-DAY MEAL PLAN

Monday
Meal: Lemon-Herb Split Chicken Breasts with Roasted Green Beans and Steakhouse Potatoes
Description: Bone-in split chicken breasts are seasoned with grill seasoning and roasted alongside quartered Steakhouse Potatoes and fresh green beans until golden and cooked through. The simple one-pan approach keeps cleanup easy and lets the natural juices from the chicken flavor the vegetables underneath.
Sale items used: Fresh Split Chicken Breasts ($1.99/lb), Green Beans ($2.49/lb), Giant Steakhouse Potatoes ($3.99 for 4 ct. pkg), Giant Grill Seasoning ($2.00), Giant Extra Virgin Olive Oil ($6.00)
Prep time: 55 minutes
Serving note: 2 lbs split chicken breasts (roughly one large breast per person), 1 lb green beans, 1 pkg of 4 Steakhouse Potatoes (one per person)
Recipes:
- Chicken and Green Beans Sheet Pan Meal – Kalyn's Kitchen

Tuesday
Meal: Smoked Sausage and Cabbage Skillet with Green Peppers
Description: Sliced Wright Brand smoked sausage is browned in a hot skillet, then tossed with shredded cabbage and diced green peppers and cooked down with a splash of broth until tender and slightly caramelized. This hearty one-pan meal has a subtle smokiness throughout and comes together in under 30 minutes.
Sale items used: Wright Brand Smoked Sausage ($3.99 for 12 oz. pkg x2), Cabbage ($0.49/lb), Green Peppers ($0.99 each x2), Giant Vegetable or Canola Oil ($4.00)
Prep time: 30 minutes
Serving note: 2 pkgs (24 oz.) smoked sausage, 2 lbs cabbage (roughly half a medium head), 2 green peppers sliced thin

Wednesday
Meal: Rotisserie Chicken and Vegetable Soup with Valente Pasta
Description: A Giant Rotisserie Chicken is stripped of its meat and simmered in a large pot with yellow squash, grape tomatoes, and Valente pasta to build a rich, satisfying broth-based soup. This meal stretches one affordable chicken into a deeply flavorful pot that feeds four people generously with leftovers possible.
Sale items used: Giant Rotisserie Chicken ($7.99 each), Yellow or Green Squash ($1.49/lb), Grape Tomatoes ($2.49 for 10 oz. pkg), Valente Pasta ($1.49 for 12 oz. bag), Giant Salt and Pepper Shaker ($1.00)
Prep time: 40 minutes
Serving note: 1 whole rotisserie chicken (shredded, all usable meat), 1 lb squash sliced into half-moons, 1 pkg grape tomatoes, 1 bag pasta (about 3 oz. dry per person)
Recipes:
- Easy Chicken and Vegetable Noodle Soup (Low Sodium) - Nourished by Nic
- Easy Chicken Vegetable Soup Recipe + Video - The Slow Roasted Italian

Thursday
Meal: Pan-Seared Tilapia with Eggplant, Vine Ripe Tomatoes, and Avocado
Description: Tilapia fillets are seasoned and pan-seared in olive oil until crisp on the outside, then plated over a warm sauté of diced eggplant and vine ripe tomatoes with sliced fresh avocado on the side. The combination of flaky mild fish, silky eggplant, and creamy avocado creates a bright, satisfying plate that feels special without a high price tag.
Sale items used: Tilapia Fillets ($7.99/lb), Eggplant ($1.49 each), Vine Ripe Tomatoes ($2.49/lb), Jumbo or Mini Avocados ($1.99 each x2), Giant Extra Virgin Olive Oil ($6.00), Giant Grill Seasoning ($2.00)
Prep time: 35 minutes
Serving note: 2 lbs tilapia fillets (roughly one 8-oz. fillet per person), 1 medium eggplant diced, 1 lb vine ripe tomatoes chopped, 2 avocados (half per person)
Recipes:
- Pan-Seared Tilapia - Low Carb Africa
- Pan-Seared Cilantro Lime Tilapia with Avocado Salsa

Friday
Meal: St. Louis-Style Pork Ribs with Barbecue Sauce and Cucumber-Tomato Salad
Description: A full rack of St. Louis-style pork ribs is rubbed with grill seasoning, slow-roasted in the oven low and slow until fall-off-the-bone tender, then finished with Giant Barbecue Sauce in the last 15 minutes for a sticky glaze. A cool side salad of sliced cucumbers and grape tomatoes dressed simply with olive oil rounds out the plate.
Sale items used: St. Louis-Style Pork Ribs ($3.99/lb), Giant Barbecue Sauce ($1.00 for 18 oz.), Cucumbers ($0.99 each x2), Grape Tomatoes ($2.49 for 10 oz. pkg), Giant Grill Seasoning ($2.00), Giant Extra Virgin Olive Oil ($6.00)
Prep time: 3 hours 20 minutes (including low-and-slow roasting time)
Serving note: 3 lbs pork ribs (approximately a full rack, cut into portions of 3-4 ribs per person), 2 cucumbers sliced, 1 pkg grape tomatoes halved
Recipes:
- St Louis Style Ribs Recipe (Oven Baked)
- Fall Off the Bone St Louis Ribs - A Spicy Perspective

SHOPPING LIST

Buy on sale:
- Fresh Split Chicken Breasts (2 lbs): $3.98
- Wright Brand Smoked Sausage (x2 pkgs): $7.98
- Cabbage (2 lbs): $0.98
- Green Peppers (x2): $1.98
- Giant Rotisserie Chicken (x1): $7.99
- Yellow or Green Squash (1 lb): $1.49
- Grape Tomatoes (x2 pkgs): $4.98
- Valente Pasta (x1 bag): $1.49
- Tilapia Fillets (2 lbs): $15.98
- Eggplant (x1): $1.49
- Vine Ripe Tomatoes (1 lb): $2.49
- Jumbo Avocados (x2): $3.98
- St. Louis-Style Pork Ribs (3 lbs): $11.97
- Giant Barbecue Sauce (x1): $1.00
- Cucumbers (x2): $1.98
- Giant Steakhouse Potatoes (x1 pkg): $3.99
- Green Beans (1 lb): $2.49
- Giant Grill Seasoning (x1): $2.00

Pantry staples needed:
- Olive oil (the sale bottle can be purchased if not on hand, but assume it is a pantry item)
- Chicken broth or bouillon (for Wednesday soup base)
- Salt and black pepper
- Garlic
- Dried herbs (thyme, oregano, or Italian seasoning)
- Lemon juice or a fresh lemon