Giant Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Sheet-Pan Roasted Chicken Drumsticks or Thighs with Sweet Potatoes and Green or Yellow Squash
Description: Crispy-skinned chicken pieces roast on one pan alongside cubed sweet potato and squash half-moons until caramelized at the edges. Everything is seasoned with olive oil, paprika, and garlic, so there is only one pan to wash.
Sale items used: Fresh Chicken Drumsticks or Thighs ($0.99/lb), Sweet Potatoes ($0.99/lb), Green or Yellow Squash ($1.99/lb)
Prep time: 45 minutes
Serving note: Buy about 1 lb chicken (3 drumsticks or 2 thighs), 0.75 lb sweet potatoes (1 medium, cubed), and 0.5 lb squash (1 small). Roast at 425 F for 35 to 40 minutes, flipping the vegetables halfway. Eat it all, or save one piece of chicken for lunch.
Recipes:
- Sheet Pan Chicken Drumsticks and Sweet Potatoes
- Sheet Pan Chicken and Sweet Potatoes with Broccoli
- Sheet Pan Chicken and Sweet Potatoes
Tuesday
Meal: Ground Beef and Bean Chili
Description: Browned ground beef simmers with beans, tomatoes, onion, and chili seasoning into a thick, hearty bowl. The pot makes about four portions, so you eat one tonight and freeze the rest for easy dinners later.
Sale items used: 73% Lean Ground Beef ($3.49/lb), Bush's Best Beans x2, Hunt's Diced Tomatoes, Hunt's Tomato Sauce, McCormick Chili Seasoning (all from the 5 for $5.00 deal), Yellow Onions ($0.99/lb)
Prep time: 55 minutes
Serving note: Buy a 1 lb pack of ground beef and use all of it. Add 1/2 chopped onion, 2 cans beans (kidney and black, drained), 1 can diced tomatoes, 1 can tomato sauce, and the chili seasoning packet. Simmer 35 to 40 minutes, drain the beef fat well, and add a splash of water if it gets thick. Eat about 1.5 cups tonight and freeze three portions in single-serve containers. For the timing, you can make the chili a day ahead, since the flavor improves overnight.
Recipes:
- Classic Ground Beef Chili Recipe
- Gluten-Free Chili
- Beef and Bean Chili - Gluten Free & Dairy Free
Wednesday
Meal: Seared and Oven-Roasted Pork Tenderloin with Roasted Apples and Butternut Squash
Description: A seared pork tenderloin finishes in the oven on the same pan as wedges of apple and cubed butternut squash. A pinch of cinnamon and thyme with a little honey or brown sugar ties the sweet and savory flavors together.
Sale items used: Fresh Pork Tenderloin ($3.99/lb), Tote Bag Apples ($0.99/lb), Butternut Squash ($0.99/lb), Yellow Onions ($0.99/lb)
Prep time: 55 minutes
Serving note: Buy about 1 lb tenderloin, which is one typical package. Cook the whole piece and serve about 5 to 6 oz, then slice the rest for sandwiches or salads (refrigerate within 2 hours). Use 1 apple (about 1/3 lb) and about 1 lb of cubed butternut squash from a 1.25 lb piece. Sear 3 minutes per side, then roast at 400 F for 15 to 20 minutes until the pork reaches 145 F. Roast the squash alone for 10 minutes first, then add the apples and pork.
Recipes:
- Roasted Pork Tenderloin with Apples & Squash Recipe
- Pork Tenderloin with Apples and Squash
- Maple Dijon Pork Tenderloin with Spiced Apples and Butternut Squash
Thursday
Meal: Skillet-Braised Chicken Leg Quarters with Cabbage and Cooking Carrots
Description: One leg quarter is browned until crisp, then braised in broth over wedges of cabbage and sliced carrots until fork-tender. The pan juices turn into a savory sauce for spooning over everything.
Sale items used: Fresh Chicken Leg Quarters ($1.00/lb), Cabbage ($0.79/lb), Giant Cooking Carrots ($2.00 each), Swanson Broth ($1.99 each), Yellow Onions ($0.99/lb)
Prep time: 65 minutes
Serving note: Buy 1 leg quarter (about 0.8 lb) and a small cabbage of about 1.5 lb. Use about 1/4 of the cabbage (about 6 oz), 2 carrots, 1/2 onion, and about 3/4 cup broth. Brown the chicken for 8 minutes, then braise covered over low heat for 40 to 45 minutes until it reaches 175 F. Save the rest of the cabbage and carrots for Friday's stir-fry. To save time, chop the vegetables earlier in the day and braise while you do something else.
Recipes:
- Garlic Braised Chicken Legs
- Braised chicken legs with slow-cooked red cabbage recipe
- Five Spice Chicken with Carrots & Cabbage
Friday
Meal: Shrimp, Pepper and Mushroom Stir-Fry over Rice
Description: Large shrimp, sliced green pepper, and mushrooms are tossed in a hot pan with garlic, ginger, and dairy-free soy sauce. A handful of leftover cabbage and carrot adds crunch, and it is served over fluffy rice.
Sale items used: Large Raw EZ Peel Shrimp ($5.99/lb, with $25 purchase), Green Peppers ($0.99 each), White Mushrooms ($0.99 each), Giant 90 Second Rice ($2.00 each), leftover Cabbage and Cooking Carrots
Prep time: 20 minutes
Serving note: Buy 0.5 lb raw shrimp (about 10 to 12 large), 1 green pepper, 1 pack of mushrooms (use about half to 3/4 of it), and 1 pouch of plain white 90 Second Rice (check that the label has no butter or milk). Use about half the pouch for one serving. Stir-fry the shrimp 2 to 3 minutes per side over high heat, then add the vegetables for 4 to 5 minutes. This week's shopping list totals over $25, so the shrimp price applies.
Recipes:
- Easy Shrimp Stir Fry Recipe
- Shrimp, Bell Pepper & Mushroom Stir Fry with Basmati Rice
- Healthy Shrimp Stir Fry Recipe with Rice
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Chicken Drumsticks or Thighs (1 lb): $0.99
- Sweet Potatoes (0.75 lb): $0.74
- Green or Yellow Squash (0.5 lb): $1.00
- 73% Lean Ground Beef (1 lb): $3.49
- Bush's Beans x2, Hunt's Diced Tomatoes, Hunt's Tomato Sauce, McCormick Chili Seasoning (5-item deal, x1 deal): $5.00
- Yellow Onions (1 lb): $0.99
- Fresh Pork Tenderloin (1 lb): $3.99
- Tote Bag Apples (1 lb): $0.99
- Butternut Squash (1.25 lb): $1.24
- Fresh Chicken Leg Quarters (0.8 lb): $0.80
- Cabbage (1.5 lb): $1.19
- Giant Cooking Carrots (x1 bag): $2.00
- Swanson Broth (x1): $1.99
- Large Raw EZ Peel Shrimp (0.5 lb): $3.00
- Giant 90 Second Rice (x1): $2.00
- Green Pepper (x1): $0.99
- White Mushrooms (x1 pack): $0.99
Pantry staples needed:
- Olive oil or other cooking oil
- Salt and black pepper
- Garlic and fresh or ground ginger
- Paprika, dried thyme, cinnamon, and cumin
- Honey or brown sugar
- Dairy-free soy sauce
- Cornstarch (optional, to thicken the stir-fry sauce)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- 73% Lean Ground Beef (Family Size): $3.49/lb
- Fresh Chicken Drumsticks or Thighs: $0.99/lb
- Salmon Fillets: $9.99/lb
- Fresh Pork Tenderloin: $3.99/lb
- Fresh Chicken Leg Quarters: $1.00/lb
- Perdue Ground Chicken: $4.00 each
- Johnsonville Smoked Sausage: $4.00 each
- Nature's Promise Boneless, Skinless Chicken Breasts, Thin Sliced or Tenders: $4.99/lb
- Nature's Promise 90% Lean Grass Fed Beef: $8.99 each
- St. Louis-Style Pork Ribs: $3.99/lb
- Wellshire Bacon: 2 for $9.00
- Hillshire Farm Lunchmeat: 2 for $9.00
- Fresh Lamb Shoulder Chops: $9.49/lb
- Johnsonville Ground Sausage: 3 for $10.00
- Large Cooked Cocktail Shrimp: $8.99/lb
- Tyson Frozen Cooked Chicken: $6.49 each
- Large Raw EZ Peel Shrimp: $5.99/lb (with $25 purchase)
- Hebrew National Beef Franks: $4.99 each (with $25 purchase)
- Giant Ham Steak: $2.99/lb
Deli and prepared on sale:
- Giant Wings: $8.99/lb
- Reser's Pasta Entrée: $6.99 each
- Giant Appetizers (Chicken Tenders, Egg Rolls): 2 for $9.00
- Nature's Promise Medium Shrimp Ring: $12.99 each
- Beck's Dip: $3.99 each
- Fresh Store-Made Luau Bowl: $4.99/lb
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- The Flying Meatballs: $5.99 each
- Boar's Head Maple Glazed Honey Coat Ham: $11.49/lb
- Schweid & Sons Signature Blend Sliders: $10.99 each
- Phillips Crab Meat: $3.00 off
- Next Wave Mussels: $3.99 each
- Hillshire Snacking Trays: $3.00 each
- Honestly Good Lunchmeat: $3.00 each
- Hot Chicken Sandwich: $3.00 each
- Bob Evans Family Sides: $5.00 each
Produce on sale:
- Hass Avocados: 5 for $5.00 (with digital coupon)
- Granny Smith, Cosmic Crisp, Red Delicious, Eastern Gold or Pink Lady Apples: $1.29/lb (with digital coupon)
- Raspberries or Blackberries: 2 for $6.00
- Giant Seedless or Halos Mandarins: $2.99 each (with digital coupon)
- Mangoes, Navel Oranges or Grapefruit: $1.00 each
- Giant Baby-Cut Carrots: $1.00 each
- Giant Cooking Carrots: $2.00 each
- Sweet Potatoes: $4.00 each
- Jumbo or Mini Avocados: $4.00 each
- Seedless Cucumbers: $4.00 each
- Ocean Spray Cranberries or Wonderful Seedless Lemons: 2 for $5.00
- Cabbage: $0.79/lb
- Green or Yellow Squash: $1.99/lb
- Tote Bag Apples: $0.99/lb
- Butternut, Acorn, Buttercup or Spaghetti Squash: $0.99/lb
- Hothouse Peppers: $1.49 each
- Giant Salad Bowls: $3.49 each
- Honeycrisp Apples: $1.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Sweet Potatoes or Yellow Onions: $0.99/lb
- White Mushrooms or Green Peppers: $0.99 each
- Red or Yellow Mini Potatoes: $5.99 each
- Anjou, Bartlett, Red or Bosc Pears: $1.49/lb
- Giant Russet Potatoes: $3.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Onions/Carrots: $2.49 each
- Dole Cole Slaw: $2.00 each
- Dole Salad Blend: $3.00 each
- NatureSweet Cherubs: $3.00 each
- Taste of Inspirations Campari Tomatoes: $3.00 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Giant Orange Juice or Lactose-Free Milk: 2 for $7.00
- Stōk Cold Brew Coffee: 2 for $9.00
- Chobani Protein Flip: 2 for $4.00
- Nellie's Grade A Free Range Eggs: $3.99 each
- Simply Orange Juice: $7.49 each
- Heluva Good! Dip: 2 for $4.00
- Kraft Singles: $2.49 each (buy any 3)
- Jell-O Refrigerated Snacks: $4.99 each (buy any 3)
Bakery and bread on sale:
- Thomas' Bagels, Swirl Bread or Muffin Tops or The Rustik Oven Bread or Bagels: $3.99 each
- Giant Roundtop White Bread: $1.00 each
- SuperPretzel Soft Pretzels: $3.00 each
- Martin's Potato Sandwich Rolls: $3.00 each
- Giant Hoagie Rolls: $3.99 each
- Pepperidge Farm Farmhouse Bread, Rolls, Sandwich Rolls or Swirl Bread: 2 for $7.00
- Lofthouse Frosted Cookies: $5.49 each
- Giant Mini Cupcakes: $5.49 each
- Lofthouse Frosted Cookie Tray: $11.99 each
- Giant Cupcakes: $5.99 each
- Sweet Loren's Ready-to-Bake Cookie Dough: $5.99 each
- Giant Gourmet Cookies: $4.99 each
- Fall Favorites Donuts: $4.00 each
Pantry on sale:
- Bush's Best Beans, McCormick Chili Seasoning, Del Monte Vegetables or Hunt's Tomatoes, Sauce or Paste: 5 for $5.00
- Jiffy Corn Muffin Mix: $0.59 each
- Giant Condensed Soup: $1.00 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Fruit Swirls, Frosted Flakes, Cinnamon Crisps or Crispy Rice Cereal: $1.00 each
- Giant Potato Chips: $1.00 each
- Green Giant Boxed Vegetables: $1.00 each
- Goya Coconut Water: $1.00 each
- Cracker Barrel Bites: $1.00 each
- Giant Canned Vegetables: $1.00 each
- Betty Crocker Cake Mix Delights: $2.00 each
- Betty Crocker Frosting: $2.00 each
- Hamburger Helper: $2.00 each
- Giant 90 Second Rice: $2.00 each
- Giant Instant Oatmeal: $2.00 each
- Smart Ones Entrées: $2.00 each
- Giant Pie Crusts (10-12 oz): $2.00 each
- RXBAR Singles: $2.00 each
- Swanson Premium White Chicken: $2.00 each
- Furmano's Canned Tomatoes: $2.00 each
- Mezzetta Roasted Peppers: $2.00 each
- Olipop: $2.00 each
- Giant Egg Noodles: $2.00 each
- Nutri-Grain or Special K Bars: $3.00 each
- Phillips Sauce: $3.00 each
- McCormick Tartar or Cocktail Sauce: $3.00 each
- 4C Panko Bread Crumbs: $3.00 each
- 4C Bread Crumbs: $3.00 each
- Cholula Cooking Sauce or Salsa: $3.00 each
- Phillips Soup For One: $4.00 each
- Prego Pasta or Pesto Sauce: $4.00 each
- Campbell's Homestyle Microwavable Soup: $4.00 each
- Quaker Organic or Fiber & Protein Oatmeal or Gluten Free Oats: $4.00 each
- Giant Salsa: $3.99 each
- Taste of Inspirations Dip or Giant Tortilla Chips: 2 for $9.00
- Giant Guacamole: $4.49 each
- Hidden Valley Ranch Dressing: 2 for $7.00
- Sweet Baby Ray's Barbecue Sauce or Marinades: 2 for $5.00
- General Mills Cereal: 2 for $6.00
- Kodiak Oatmeal, Granola Bars or Flapjack & Waffle Mix: $5.29 each
- Folgers Coffee: $11.99 each
- Swanson Broth: $1.99 each
- Old El Paso Protein Advantage Taco Shells: $4.99 each
- Lipton Recipe Secrets: 2 for $3.00
- Nate's 100% Pure Raw & Unfiltered Honey: $7.99 each
- Bertolli Olive Oil: $11.99 each
- Mission Carb Balance Tortillas: $4.99 each
- Nestlé Chocolate Morsels: 2 for $9.00
- Hanover Beans: 4 for $5.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- GoGo squeeZ Applesauce Variety Pack: $10.99 each
- Ken's Steak House Salad Dressing: $3.99 each
- Giant Soda or Seltzer: $3.79 each
- Gatorade: 3 for $5.00
- V8 Multipacks: 2 for $8.00
- Family Size Nabisco Oreo, Chips Ahoy!, Ritz or Large Snack Crackers: 2 for $8.00
- Protein Doritos: $4.49 each
- Frito-Lay Minis: 2 for $4.00
- Werther's Caramel Candy: 2 for $6.00
- LU Biscuits: $3.99 each
- Wendy's Chili: 2 for $9.00
- Chef Boyardee Canned Pasta or Micro Cup: 4 for $5.00
- Taco Bell Taco Shells: $1.99 each (buy any 3)
- Claussen Pickles: $3.49 each (buy any 3)
- Heinz Tomato Ketchup: $4.49 each (buy any 3)
- Campbell's SpaghettiOs: 4 for $5.00
- Giant Stuffing Mix: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Chocolate Morsels: $2.99 each
- Giant Graham Crackers: $2.99 each
- Samyang Buldak Ramen Bowl: 2 for $5.00
- Samyang Buldak Ramen Cup: 2 for $3.00
- Frito-Lay Party Size! Snack: $4.99 each (with digital coupon)
- Kellogg's Town House or Keebler Family Size Club Crackers: $5.99 each
- Brach's Candy Corn: $2.79 each
- Hershey's Share Size: $1.00 off
- Ferrara XL Bag: $15.99 each
- Mars Fun Size: $5.79 each
- Mars XL Bag: $10.49 each
- Florida's Natural Lemonade: 2 for $5.00
- Utz Chips or Snacks or Zapp's Chips: $2.99 each (when you buy 3)
- Hershey's XL Bagged Candy: $3.00 off
- Hershey's Jumbo Bag: $2.00 off
- Soupergirl Soup: 2 for $10.00
- Firehook Crackers or Ithaca Hummus: $1.00 off
Frozen on sale:
- Marie Callender's Large Pot Pie or Entrée or Healthy Choice Simply Café Steamers, Protein Bowls or Max Entrée: 2 for $7.00
- Klondike Bars or Sandwiches: $3.99 each
- Häagen-Dazs Mini Bars: 2 for $10.00
- Sara Lee Cobbler: $4.99 each
- MorningStar Farms Breakfast, Burgers or Entrée: 2 for $9.00
- Jimmy Dean Red Box: $7.49 each
- Jimmy Dean Waffles: $4.99 each
- SeaPak Core Seafood: $7.49 each
- Totino's Pizza Rolls: 2 for $10.00
- California Pizza Kitchen or DiGiorno Detroit Style Pizza: $6.99 each
- Banquet Pot Pie: 10 for $10.00
- Zatarain's Entrée: $3.99 each
- Hot Pockets Sandwiches: $13.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
- Giant Pie Crusts (15 oz): $3.69 each
- Nature's Promise Organic Vegetables: $2.29 each
- Mrs. Budd's Chicken Pot Pie: $4.00 each
- Pierre Signatures Sandwiches: $4.00 each
- Breyers Carb Smart Bars: $4.00 each
- José Olé Tacos or Taquitos: $7.49 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.
$31.39
for 1 person · $31.39 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 28, 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.