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: Bone-in chicken pieces roast on one pan with cubed sweet potatoes and sliced squash until the skin is crisp and the vegetables are caramelized. Everything is seasoned with olive oil, paprika, garlic and salt, so it stays completely dairy-free and needs almost no cleanup.
Sale items used: Fresh Chicken Drumsticks or Thighs, Sweet Potatoes, Green or Yellow Squash
Prep time: 55 minutes (10 minutes prep, 45 minutes roasting)
Serving note: Use about 1.5 lbs chicken (4 thighs or 5 to 6 drumsticks), 1 lb sweet potatoes (2 medium, cut in 3/4-inch cubes) and 0.75 lb squash (2 small, sliced). Roast at 425 F for 40 to 45 minutes. Start the sweet potatoes 10 minutes before adding the squash so everything finishes together.
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, green pepper and chili seasoning into a thick, hearty chili for two. It makes enough for generous bowls with a little left over for lunch, and it has no cheese or sour cream topping.
Sale items used: 73% Lean Ground Beef, Bush's Best Beans (x2), Hunt's Tomatoes (x2: diced and sauce), McCormick Chili Seasoning, Yellow Onions, Green Pepper
Prep time: 55 minutes (15 minutes prep, 40 minutes simmering)
Serving note: Use 1 lb ground beef (assumed total weight, drained after browning), 2 cans beans (rinsed), 1 can diced tomatoes, 1 can tomato sauce, 1 packet chili seasoning, 1/2 lb onion (about 1 medium) and 1 green pepper, diced. Serve topped with diced avocado or scallions if you have them.
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 1 lb pork tenderloin is seared in a hot skillet, then finished in the oven on a pan of apple wedges and butternut squash cubes. The apples turn sweet and soft while the squash browns at the edges, all with olive oil, thyme and black pepper.
Sale items used: Fresh Pork Tenderloin, Granny Smith Apples, Butternut Squash
Prep time: 50 minutes (15 minutes prep, 35 minutes cooking)
Serving note: Use 1 lb pork tenderloin (assumed total weight), 1 lb apples (2 medium, cut in wedges) and 1.5 lbs butternut squash (about 3 cups cubed after peeling and seeding). Sear the pork 3 to 4 minutes per side, then roast at 425 F for 15 to 20 minutes until it reaches 145 F. Rest it 5 minutes before slicing. Start the squash 10 minutes before the apples go in.
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: Two chicken leg quarters are browned in a large skillet, then braised with onion, sliced carrots and wedges of cabbage until the meat is fall-off-the-bone tender. The pan juices turn into a savory, dairy-free sauce for the vegetables.
Sale items used: Fresh Chicken Leg Quarters, Cabbage, Giant Cooking Carrots, Yellow Onions
Prep time: 65 minutes (15 minutes prep, 50 minutes braising)
Serving note: Use 2 leg quarters (about 2 lbs total), 1.5 lbs cabbage (about 1/2 head, cut in wedges), 1/2 of the 2 lb bag of cooking carrots (sliced) and 1/2 lb onion (about 1 medium). Braise covered with 1 cup chicken broth or water. Timing tip: brown the chicken and slice the vegetables the night before, then braise on the day. You can also keep the leftover carrots for snacking.
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 are stir-fried over high heat with sliced green peppers and white mushrooms in a garlic, ginger and soy sauce glaze. It is served over fluffy steamed rice and is ready in under 30 minutes.
Sale items used: Large Raw EZ Peel Shrimp, Green Peppers, White Mushrooms
Prep time: 25 minutes
Serving note: Use 0.75 lb peeled raw shrimp (assumed total weight), 2 green peppers (sliced), 1 pack white mushrooms (sliced) and 1 cup uncooked white rice (makes about 3 cups cooked). Cook the shrimp 2 to 3 minutes per side and remove them, stir-fry the vegetables, then return the shrimp to the pan with the sauce. Check that your soy sauce is dairy-free (most are).
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 (1.5 lbs): $1.49
- Sweet Potatoes (1 lb): $0.99
- Green or Yellow Squash (0.75 lb): $1.49
- 73% Lean Ground Beef (1 lb): $3.49
- Bush's Best Beans x2, Hunt's Tomatoes x2, McCormick Chili Seasoning x1 (5 items in the mix-and-match deal): $5.00
- Yellow Onions (2 lbs): $1.98
- Green Peppers (x3): $2.97
- White Mushrooms (x1 pack): $0.99
- Fresh Pork Tenderloin (1 lb): $3.99
- Granny Smith Apples (1 lb): $1.29
- Butternut Squash (1.5 lbs): $1.49
- Fresh Chicken Leg Quarters (2 lbs): $2.00
- Cabbage (1.5 lbs): $1.19
- Giant Cooking Carrots (x1 bag): $2.00
- Large Raw EZ Peel Shrimp (0.75 lb): $4.49
Pantry staples needed:
- Olive oil or other cooking oil
- Salt and black pepper
- Paprika, dried thyme, garlic powder
- Fresh garlic and fresh ginger (or ground ginger)
- Dairy-free chicken broth (about 1 cup)
- Soy sauce (check that it is dairy-free)
- Cornstarch
- Long-grain white rice (1 cup uncooked)
🏷️ 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.
$34.85
for 2 people · $17.43 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.