Giant Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Ham Steak with Roasted Russet Potatoes and Broccoli
Description: A single ham steak is seared until golden and served alongside crisp-edged roasted russet potatoes and tender broccoli. It is a simple, hearty plate sized for one.
Sale items used: Giant Ham Steak Slice, Russet Potatoes, Broccoli
Prep time: 40 minutes
Serving note: Use about 0.5 lb ham steak, 0.5 lb russet potatoes (1 medium, cubed), and 0.4 lb broccoli (about 1 cup florets). Roast potatoes at 425F for 30 minutes with olive oil, salt, and pepper, adding broccoli for the last 15 minutes. Sear the ham 3 to 4 minutes per side. Buy 1 lb russets total for the week (used again Friday).
Recipes:
- How to Cook a Ham Steak - Everyday Family Cooking
- Roasted Broccoli with Garlic - Food Network Kitchen
Tuesday
Meal: Roasted Whole Fresh Pork Tenderloin with Sweet Potatoes and Green Beans
Description: A small whole pork tenderloin is roasted until just cooked through and sliced, with roasted sweet potato and green beans. Leftover slices are great for lunch the next day.
Sale items used: Whole Fresh Pork Tenderloin, Sweet Potatoes, Giant Green Beans
Prep time: 50 minutes
Serving note: Assume a 1 lb tenderloin; eat about 5 oz tonight and save the rest for lunches. Roast 1 sweet potato (about 0.5 lb) and 1 cup green beans with the pork at 425F, pork about 25 minutes to 145F internal. Total time is under 60 minutes, and a rest of 5 minutes is included.
Recipes:
- Pork Tenderloin Sheet Pan Dinner - Iowa Pork Producers
Wednesday
Meal: Rotisserie Chicken Rice Bowls with Black Beans and Lime
Description: Shredded rotisserie chicken is layered over warm rice with seasoned black beans and a squeeze of lime. It comes together fast with almost no cooking.
Sale items used: Giant Rotisserie Chicken, Giant Canned Beans, Limes
Prep time: 20 minutes
Serving note: Use about 4 oz shredded chicken (a quarter of the bird; save the rest for other lunches), half a can of black beans, 3/4 cup cooked rice from home, and half a lime. Rinse and warm beans with cumin and salt.
Recipes:
- Rotisserie Chicken, Black Bean and Corn Bowls
- Southwest Chicken Rice Bowls
- Black Bean, Chicken & Rice Bowl with Cilantro Lime Dressing
Thursday
Meal: Pan-Seared Salmon Fillets with Lemon and Roasted Butternut Squash
Description: A salmon fillet is seared skin-side down for a crisp finish and brightened with fresh lemon. It is served with caramelized roasted butternut squash.
Sale items used: Salmon Fillets, Lemons, Butternut Squash
Prep time: 45 minutes
Serving note: Use one 0.4 lb salmon fillet and 0.75 lb butternut squash (cubed, about 1.5 cups; assume a small 1 lb squash is bought and the rest saved). Roast squash at 425F for 30 minutes. Sear salmon 4 minutes per side and finish with half a lemon.
Recipes:
- Sheet Pan Roasted Salmon, Squash, and Green Beans
- Easy Baked Salmon with Roasted Butternut Squash and Kale
- Garlic Lime Salmon + Butternut Squash Tray Bake
Friday
Meal: Skillet Tuna and Potato Cakes with Egg and Sauteed Onions
Description: Canned tuna is mixed with mashed russet potato and pan-fried into crisp cakes, topped with a fried egg. Sauteed onions add sweetness on the side.
Sale items used: StarKist Tuna, Russet Potatoes, Yellow Onions, Eggland's Best Eggs
Prep time: 35 minutes
Serving note: Use 1 can tuna (drained), 0.5 lb boiled russet potato mashed with salt and pepper (no butter or milk), 1 egg for the fried topping, and half a yellow onion (about 0.25 lb), sliced. Form 2 cakes, pan-fry in olive oil 4 minutes per side. Boil potato ahead if you like.
Recipes:
- Easy Potato Tuna Cakes Recipe with Mashed Potatoes
- Tuna Cakes (Fish & Potato Patties) Ready in 30 minutes
- Tuna Potato Patties
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Giant Ham Steak Slice (0.5 lb): $1.50
- Russet Potatoes (1 lb): $0.69
- Broccoli (0.5 lb): $1.00
- Whole Fresh Pork Tenderloin (1 lb): $3.99
- Sweet Potatoes (x1): $3.99
- Giant Green Beans (x1): $2.79
- Giant Rotisserie Chicken (x1): $6.99
- Giant Canned Beans (x1): $0.89
- Limes (3 for $1.00, x1 pack): $1.00
- Salmon Fillets (0.4 lb): $4.00
- Lemons (4 for $2.00, x1 pack): $2.00
- Butternut Squash (1 lb): $1.29
- StarKist Tuna (2 for $3.00, x1 pack): $3.00
- Yellow Onions (0.5 lb): $0.35
- Eggland's Best Eggs (x1 carton): $6.99
Pantry staples needed:
- Olive oil, salt, black pepper, cumin, cooked rice (or plain rice), optional garlic powder
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Beef Chuck Roast: $6.99/lb
- Extra Large Raw EZ Peel Shrimp: $6.99/lb
- Salmon Fillets: $9.99/lb
- Smithfield Sliced Bacon: $3.99 each
- Baby Back-Style Pork Ribs: $4.99/lb
- Giant Rotisserie Chicken: $6.99 each
- Nature's Promise Fully Cooked or Uncured Pork Bacon: $6.99 each
- Giant Ham Steak Slice: $2.99/lb
- Giant Shrimp Ring: $6.99 each
- Giant Store-Baked Turkey: $9.99/lb
- 93% Lean Ground Beef: $7.99/lb
- Jimmy Dean or Butterball Breakfast Rolls: 2 for $9.00
- Perdue Fresh Shortcuts: $5.99 each
- Tyson Frozen Cooked Chicken: $7.99 each
- Skinny Butcher Dippers or Hatfield Ham Steak: 2 for $5.00
- Nature's Promise Kobe Burgers: $9.99 each
- Whole Fresh Pork Tenderloin: $3.99/lb
- Extra Jumbo Raw Argentine Red Shrimp: $9.99/lb
- Extra Jumbo Cooked Cocktail Shrimp: $10.99/lb
- Diced Fajita Chicken Breast: $8.99 each
- Hormel Pepperoni: 2 for $8.00
- Giant Meatballs: $7.99 each
- C.Wirthy & Co. Salmon: $9.99 each
- Phillips Appetizers: $7.99 each
- Grilled Sliced Chicken Breast: $8.99 each
- Lean Beef Stew: $9.99/lb
- Tilapia Fillets: $7.99/lb
- Giant Bagged Fillets: $1.00 off
- Phillips Crab Meat: $3.00 off
- Mrs. Paul's Fish Sticks or Fillets: $5.00 off
- StarKist Solid White or Chunk Light Tuna: 2 for $3.00
Deli and prepared on sale:
- P.F. Chang's or Bertolli Skillet Meals: $5.99 each
- Fried Chicken Friday (8-pc): $10.00 each
- Giant Appetizers: 2 for $9.00
- Taste of Inspirations Salad Kit: $3.49 each
- Taste of Inspirations Salsa or Guacamole: 2 for $7.00
- Giant Tortilla Chips: $4.49 each
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- Marzetti Fruit Dip: $4.99 each
- Caramel Apple: $1.99 each
Produce on sale:
- Russet Potatoes or Yellow Onions: $0.69/lb
- Halos Mandarins: $2.99 each with digital coupon ($4.99 without)
- Red, Green or Black Seedless Grapes: $1.99/lb
- Giant Russet Potatoes: $3.99 each
- Giant Seedless Mandarins: $4.99 each
- Honeycrisp Apples: $1.99/lb
- Nature's Promise Greenhouse Grown Salad: $2.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Carrots: $2.49 each
- Plum Tomatoes: $1.99/lb
- Blueberries: $3.79 each
- Golden Pineapple: $3.29 each
- Fresh Kiwi: 2 for $1.00
- Limes: 3 for $1.00
- Lemons: 4 for $2.00
- Sweet Potatoes: $3.99 each
- Giant Green Beans: $2.79 each
- Broccoli: $1.99/lb
- Tote Bag Apples: $1.29/lb
- Mangoes, Navel Oranges or Grapefruit: 4 for $5.00
- Taste of Inspirations Salad Kit: $3.49 each
- Giant Romaine Hearts: $3.49 each
- Butternut, Acorn, Buttercup or Spaghetti Squash: $1.29/lb
Dairy and eggs on sale:
- Rana Filled Pasta or Sauce: $4.49 each
- Eggland's Best Grade A Cage Free Eggs: $6.99 each
- Cedar's Tzatziki: $3.99 each with digital coupon ($4.99 without)
Bakery and bread on sale:
- Nature's Promise Artisan Bread Half Loaves: 2 for $6.00
- Giant Gourmet Cookies: $4.99 each
- Sara Lee Bread or Ball Park Rolls: $2.99 each
- Toufayan Flatbreads or Pitas: $2.49 each
- Giant Cornbread: $5.99 each
- Giant Cupcakes: $5.99 each
- Giant Mini Cupcakes: $5.49 each
- Giant Mini Muffins: $5.99 each
- Lofthouse Cookies: $5.49 each
Pantry on sale:
- Swanson Broth: $1.88 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Muffin Mix: $0.79 each
- Giant Canned Beans: $0.89 each
- Giant Canned Vegetables: $1.19 each
- Giant Broth: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Ketchup: $1.69 each
- Giant Mustard: $1.99 each
- Giant Stuffing Mix: 2 for $3.00
- Giant Mayonnaise: $4.99 each
- Giant Salad Dressing: $2.39 each
- Giant Graham Crackers: $2.99 each
- Giant Chocolate Morsels: $2.99 each
- Giant Pie Crust: $3.69 each
- Giant All-Purpose Flour: $2.49 each
- Giant Granulated Sugar: $3.39 each
- Oreo, Chips Ahoy! or Cakesters: $2.99 each
- Cheez-It or Keebler Sandwich Crackers: $2.49 each
- SunnyD Punch: $3.49 each
- Califia Farms Almondmilk or Creamer: 2 for $6.00
- Snack Factory Pretzel Crisps: 2 for $9.00
- Taste of Inspirations Olives: $7.49 each
- Kellogg's or Kashi Cereal or Bear Naked Granola: $3.99 each
- Quaker Instant Oatmeal: 2 for $6.00
- Pop-Tarts or Rice Krispies Treats Bars: 2 for $4.00
- Seattle's Best Coffee: $6.99 each
- Old El Paso Taco Shells or Success Boil-in-Bag or Minute Rice Cups: 2 for $4.00
- Rao's Pasta Sauce: $6.99 each
- Ken's Salad Dressing or Sweet Baby Ray's Barbecue Sauce: $3.99 each
- Domino Sugar: $4.99 each
- Tajín Snack Sauce: $3.59 each
- Pompeian Olive Oil: $5.99 each
- Samyang Buldak Ramen Multipack: $6.99 each
- Hellmann's Mayonnaise: $4.49 each with digital coupon ($6.49 without)
- Wishbone Salad Dressing: 2 for $4.00
- Mott's Applesauce or Smoothie Pouches: $7.99 each
- Gatorade: $8.99 each
- Kellogg's Town House Crackers: 2 for $8.00
- Godiva Masterpiece: $5.99 each
- Sour Patch Kids or Swedish Fish: 2 for $5.00
- Pringles: 2 for $3.00
- Nature's Promise Pasta Sauce: 2 for $5.00
- Nature's Promise Extra Virgin Olive Oil: $6.99 each
- PAM Cooking Spray: 2 for $8.00
- Diamond Chopped Pecans: $7.99 each
- Ghirardelli Baking Chips: 2 for $13.00
- McCormick Food Coloring: $1.00 off
- Betty Crocker Cake or Brownie Mix Favorites: 3 for $5.00
- Betty Crocker Cookie Mix: 2 for $6.00
- Jiffy Corn Muffin Mix: $0.69 each
- Nature's Promise Broth: $1.99 each
- Giant Apple Cider: $3.99 each
- Brach's Candy Corn: $2.79 each
- Ferrara XL Bags: $15.99 each
- Hershey's Jumbo Bag: $2.00 off
- Hershey's XL Bags: $3.00 off
- Hershey's XXL Bags: $2.00 off
Frozen on sale:
- Giant Vegetables: 2 for $3.00
- Giant Appetizers: $3.79 each
- Giant Classic Crust Pizza: 2 for $9.00
- Nature's Promise Waffles: $2.99 each
- Nature's Promise Organic Chewy Granola Bars: 2 for $6.00
- Nature's Promise Organic Vegetables: $2.29 each
- Nature's Promise Fruit: $5.49 each
- Taste of Inspirations Sorbetto: $6.79 each
- Giant Aerosol Whipped Topping: $3.69 each
- Pillsbury Ready-to-Bake Cookie Dough: 2 for $7.00 with digital coupon (2 for $8.00 without)
- Birds Eye Blends or Steamfresh Family Size Vegetables: 4 for $8.00
- Eggo Waffles, Pancakes, French Toaster Sticks or Thick & Fluffy: 2 for $6.00
- Jimmy Dean Delights: $7.49 each
- Nestlé Drumstick or Oreo Novelties: 2 for $8.00
- Banquet Brown'N Serve Sausage: 2 for $3.00
- DiGiorno Stuffed Crust or Gluten Free Pizza: $7.99 each
- Smart Ones Entrées: 3 for $6.00
- Hot Pockets Sandwiches: $4.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$40.47
for 1 person · $40.47 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 14, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Giant.