Giant Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Tenderloin Medallions with Roasted Russet Potatoes and Broccoli
Description: Slice a small pork tenderloin portion into medallions and sear them in olive oil until golden. Serve with oven-roasted russet potato chunks and roasted broccoli florets.
Sale items used: Whole Fresh Pork Tenderloin, Russet Potatoes, Broccoli
Prep time: 40 minutes
Serving note: Buy a 1 lb tenderloin, use about 6 oz tonight and freeze the rest. Use 1 medium russet (about 0.5 lb) and about 0.4 lb broccoli. Season with salt, pepper, garlic powder and olive oil. Roast potatoes at 425F for 30 minutes.
Recipes:
- Sheet Pan Pork Tenderloin with Potatoes and Vegetables
- Pan Fried Pork Medallions with Creamy Wine Sauce
- Juicy Pan-Seared Pork Medallions
Tuesday
Meal: Rotisserie Chicken Rice Bowls with Green Beans and Lime
Description: Shredded rotisserie chicken sits over a cup of rice with sauteed green beans. Finish with a squeeze of fresh lime and a pinch of salt.
Sale items used: Giant Rotisserie Chicken, Minute Rice Cups, Giant Green Beans, Limes
Prep time: 20 minutes
Serving note: Use about 4 oz shredded chicken (the whole chicken yields several meals, so save the rest for lunches). Use 1 rice cup, about 1 cup green beans and half a lime. Check the rotisserie label to confirm it has no dairy-containing seasoning.
Recipes:
- Easy Chicken Teriyaki Bowls
- Chicken Rice Bowls
- Sesame Ginger Chicken and Rice Bowls
Wednesday
Meal: Skillet Ground Beef and Black Bean Stuffed Acorn Squash
Description: Half an acorn squash is roasted until tender, then filled with browned lean beef, black beans and onion. It is a hearty, single-serving dinner with a smoky spice kick.
Sale items used: 93% Lean Ground Beef, Giant Canned Beans, Acorn Squash, Yellow Onions
Prep time: 60 minutes
Serving note: Use 1 small acorn squash (about 1.25 lb), 0.3 lb ground beef (buy 0.5 lb, freeze the rest), half a can of black beans (save the rest for Friday) and a quarter cup of chopped onion. Roast the squash at 400F for 40 minutes while you prepare the filling. Season with cumin, chili powder and salt.
Recipes:
- Ground Beef Stuffed Acorn Squash (Southwestern-style)
- Southwest Stuffed Acorn Squash
- Healthy Easy Beef Stuffed Mexican Squash Recipe
Thursday
Meal: Pan-Fried Tilapia Fillets with Sweet Potato Wedges and Romaine Salad
Description: A crisp pan-fried tilapia fillet is served with baked sweet potato wedges. A simple romaine salad with lime and olive oil rounds out the plate.
Sale items used: Tilapia Fillets, Sweet Potatoes, Giant Romaine Hearts, Limes
Prep time: 40 minutes
Serving note: Buy 0.4 lb tilapia (about 2 small fillets). Use 1 medium sweet potato cut into wedges and roasted at 425F for 30 minutes. Use 1 romaine heart, dressed with olive oil, lime juice and salt.
Recipes:
- Sheet-Pan Chili-Lime Tilapia with Veggies
- Pan-Seared Tilapia
Friday
Meal: Smoky Black Bean and Tomato Stew with Toasted Pitas
Description: Black beans simmer with fresh plum tomatoes, onion and smoked paprika into a thick, warming stew. Serve with a toasted pita for dipping.
Sale items used: Giant Canned Beans, Plum Tomatoes, Toufayan Flatbreads or Pitas, Yellow Onions
Prep time: 30 minutes
Serving note: Use the remaining half can of black beans plus a second whole can for a hearty bowl, 0.5 lb plum tomatoes, about a quarter cup of onion and 1 pita. Season with smoked paprika, cumin, garlic powder and salt. Check the pita label to confirm it is dairy-free.
Recipes:
- Smoky Black Bean Stew
- Smoky black beans in tomato sauce
- Vegan Tomato and Black Bean Stew
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Fresh Pork Tenderloin (1 lb): $3.99
- Russet Potatoes (1 lb): $0.69
- Broccoli (0.5 lb): $1.00
- Giant Rotisserie Chicken (x1): $6.99
- Minute Rice Cups (x1 pack of 2): $4.00
- Giant Green Beans (x1): $2.79
- Limes (x1 pack of 3): $1.00
- 93% Lean Ground Beef (0.5 lb): $4.00
- Giant Canned Beans (x2): $1.78
- Acorn Squash (1.25 lb): $1.61
- Tilapia Fillets (0.4 lb): $3.20
- Sweet Potatoes (x1): $3.99
- Giant Romaine Hearts (x1): $3.49
- Plum Tomatoes (0.5 lb): $1.00
- Toufayan Flatbreads or Pitas (x1): $2.49
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic powder
- Cumin
- Chili powder
- Smoked paprika
- 1 yellow onion
🏷️ 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 Ham Steak Slice: $2.99/lb
- Giant Shrimp Ring: $6.99 each
- 93% Lean Ground Beef: $7.99/lb
- 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
- Perdue Fresh Shortcuts: $5.99 each
- Jimmy Dean or Butterball Breakfast Rolls: 2 for $9.00
- Lean Beef Stew: $9.99/lb
- Tilapia Fillets: $7.99/lb
- StarKist Solid White or Chunk Light Tuna: 2 for $3.00
Deli and prepared on sale:
- Giant Rotisserie Chicken: $6.99 each
- Giant Store-Baked Turkey: $9.99/lb
- Giant Appetizers (Deli - Chicken Tenders, Egg Rolls): 2 for $9.00
- Fried Chicken Friday (8-pc): $10.00 each
- Taste of Inspirations Olives: $7.49 each
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- Marzetti Fruit Dip: $4.99 each
- P.F. Chang's or Bertolli Skillet Meals: $5.99 each
- Main St. Bistro Signature Sides: 2 for $6.00
Produce on sale:
- Russet Potatoes or Yellow Onions: $0.69/lb
- Halos Mandarins: $2.99 each
- 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
- 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
- Giant Yellow Onions or Nature's Promise Organic Cooking Carrots: $2.49 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Eggland's Best Grade A Cage Free Eggs: $6.99 each
- Starbucks Cold Brew or Iced Coffee: 2 for $11.00
- Califia Farms Almondmilk or Creamer: 2 for $6.00
- Oikos Protein Shake: 2 for $5.00
Bakery and bread on sale:
- Giant Cornbread: $5.99 each
- Nature's Promise Artisan Bread Half Loaves: 2 for $6.00
- Sara Lee Bread or Ball Park Rolls: $2.99 each
- Giant Cupcakes: $5.99 each
- Giant Mini Cupcakes: $5.49 each
- Giant Mini Muffins: $5.99 each
- Lofthouse Cookies: $5.49 each
- Giant Gourmet Cookies: $4.99 each
Pantry on sale:
- Swanson Broth: $1.88 each
- Giant Muffin Mix: $0.79 each
- Giant Canned Beans: $0.89 each
- Giant Canned Vegetables: $1.19 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Condensed Soup: 4 for $5.00
- Giant Ketchup: $1.69 each
- Giant Mustard: $1.99 each
- Giant Broth: 2 for $3.00
- Giant Gravy: 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
- Rana Filled Pasta or Sauce: $4.49 each
- Nature's Promise Pasta Sauce: 2 for $5.00
- Nature's Promise Extra Virgin Olive Oil: $6.99 each
- Rao's Pasta Sauce: $6.99 each
- Ken's Salad Dressing or Sweet Baby Ray's Barbecue Sauce: $3.99 each
- Old El Paso Taco Shells or Success Boil-in-Bag or Minute Rice Cups: 2 for $4.00
- 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
- Wishbone Salad Dressing: 2 for $4.00
- Mott's Applesauce or Smoothie Pouches: $7.99 each
- Snyder's Pretzels or Cape Cod Chips: $1.99 each
- Starbucks Coffee: $7.99 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
- Gatorade: $8.99 each
- Sparkling ICE: 4 for $5.00
- Gold Peak: $7.99 each
- Red Bull: 2 for $6.00
- Honest Kids: $3.99 each
- Goldfish Multipack: $4.99 each
- Late July Chips: $4.99 each
- PAM Cooking Spray: 2 for $8.00
- Diamond Chopped Pecans: $7.99 each
- Ghirardelli Baking Chips: 2 for $13.00
- 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
- Utz Pretzels: $2.99 each (when buy any 3)
- Boulder Canyon Chips: $2.99 each (when buy any 3)
- On the Border Tortilla Chips: $2.99 each (when buy any 3)
- Utz Party Size Chips: $3.99 each (when buy any 3)
- Giant Tortilla Chips: $4.49 each
- Taste of Inspirations Salsa or Guacamole: 2 for $7.00
- Cedar's Tzatziki: $3.99 each
- Toufayan Flatbreads or Pitas: $2.49 each
Frozen on sale:
- Giant Vegetables: 2 for $3.00
- Giant Appetizers (Frozen): $3.79 each
- Giant Classic Crust Pizza: 2 for $9.00
- Nature's Promise Waffles: $2.99 each
- 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
- 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
- Pillsbury Ready-to-Bake Cookie Dough: 2 for $7.00
🛒 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.
$42.02
for 1 person · $42.02 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 21, 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.