Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Thighs (Boneless & Skinless): $3.99 lb.
- Fresh Boneless Pork Butts: $2.49 lb.
- Fresh Farm Raised Tilapia Fillets: $6.99 lb.
- Sweet Italian Sausage or Brats: $2.49 19 oz.
- Fresh Chicken Wings: $1.99 lb.
- Lollipop Chicken Drumsticks: $2.29 lb.
- Grass Fed Pulled Pork: $4.99 15-16 oz.
- Marinated Chicken Breast: $4.49 lb.
- Fresh Chicken Tenders: $3.49 lb.
- Turkey Franks: $2.99 16 oz.
- Kielbasa Smoked: $3.99 12 oz.
- Fully Cooked Chicken Dinner Sausage: $2/$7.00
- Fully Cooked Chicken Meatballs: $6.99 12 oz.
- Sliced Bacon: $4.99 12 oz.
- Ham Steak Uncured: $3.49 6 oz.
- Ocean Fresh Salmon Fillets: $12.99 lb.
- Silverbrite Cooked Shrimp: $9.99 16 oz.
- E-Z Peel Raw Shrimp: $2/$19.89 16 oz.
- Smoked Rainbow Trout: $9.99 16 oz.
- North Country Sausage: $3.99 8 oz.

Vegetables on sale:
- Deli Salads (Potato, Macaroni, Cole Slaw): $3.49 3 lb.
- Simply Potatoes: $2/$6.00
- Reser's Side Dishes: $3.99 17-20 oz.

5-DAY MEAL PLAN

Monday
Meal: Garlic-Herb Baked Chicken Thighs with Roasted Vegetables
Description: Two boneless, skinless chicken thighs are seasoned generously with garlic, rosemary, thyme, and olive oil, then baked until golden and juicy. They are served alongside a simple sheet pan of roasted zucchini, bell pepper, and red onion for a complete and satisfying dairy-free dinner for one.
Sale items used: Fresh Boneless & Skinless Chicken Thighs ($3.99/lb.)
Prep time: 35 minutes
Serving note: Use approximately 0.5 lb. of chicken thighs (2 small thighs) for one person, combined with 1 small zucchini, half a bell pepper, and a quarter red onion from pantry/produce.
Recipes:
- Lemon Dijon Sheet Pan Root Veggies + Chicken Thighs
- Sheet Pan Chicken Thighs with Vegetables
- Crispy Baked Garlic Chicken Thighs

Tuesday
Meal: Smoky Pulled Pork Lettuce Wraps with Slaw
Description: A single-serve portion of the convenient Grass Fed Pulled Pork is warmed in a skillet with smoky paprika, garlic powder, and a splash of apple cider vinegar for a bold, tangy filling. It is served in crisp romaine or butter lettuce cups and topped with a quick homemade dairy-free slaw made from shredded cabbage, a drizzle of olive oil, and a squeeze of lemon.
Sale items used: Grass Fed Pulled Pork ($4.99 15-16 oz.)
Prep time: 20 minutes
Serving note: Use roughly half the package (about 7-8 oz.) for one generous serving, saving the remaining half for lunch the next day. Use 3-4 large lettuce leaves and about 1 cup of shredded cabbage for slaw.
Recipes:
- Barbecue Pulled Pork Lettuce Wraps with Healthy Coleslaw
- Pulled Pork Lettuce Wraps
- Sweet & Smoky Pulled Pork Lettuce Wraps

Wednesday
Meal: Pan-Seared Tilapia with Lemon Garlic Sauce over Rice
Description: One fresh tilapia fillet is pan-seared in olive oil with minced garlic until crispy on the outside and flaky inside, then finished with a bright squeeze of fresh lemon juice and chopped parsley. It is served over a half-cup of fluffy white or jasmine rice for a light, clean, and completely dairy-free meal.
Sale items used: Fresh Farm Raised Tilapia Fillets ($6.99/lb.)
Prep time: 25 minutes
Serving note: Purchase approximately 0.4-0.5 lb. of tilapia (one average-sized fillet) for one person. Cook with 1-2 cloves of garlic, juice of half a lemon, and serve over 1/2 cup dry rice (yields about 1 cup cooked).
Recipes:
- One Pan Asian Tilapia Recipe
- Pan Seared Tilapia
- Garlic Lemon Tilapia Recipe

Thursday
Meal: Sweet Italian Sausage and Pepper Sheet Pan Dinner
Description: Two links of Sweet Italian Sausage are sliced and roasted on a sheet pan alongside thick-cut strips of bell pepper, red onion, and garlic until caramelized and fragrant. This easy, hands-off dinner is naturally dairy-free and pairs wonderfully with a side of crusty bread or cooked rice for one.
Sale items used: Sweet Italian Sausage or Brats ($2.49 19 oz.)
Prep time: 30 minutes
Serving note: Use 2 sausage links (approximately 6-7 oz.) from the 19 oz. package for one person. Combine with 1 whole bell pepper and half a small red onion. Remaining sausages can be frozen for future meals.
Recipes:
- Roasted Italian Sausage and Mini Peppers Sheet Pan Meal
- Sausage and Peppers
- Sheet Pan Sausage, Peppers + Potatoes

Friday
Meal: Honey-Glazed Chicken Wings with Roasted Garlic Potatoes
Description: About 1 lb. of fresh chicken wings are tossed in a simple dairy-free honey-garlic glaze made with honey, soy sauce, garlic powder, and a pinch of cayenne, then baked until sticky and caramelized. They are served alongside wedges of roasted garlic-seasoned potatoes cooked on the same sheet pan for an easy, crowd-pleasing solo dinner.
Sale items used: Fresh Chicken Wings ($1.99/lb.), Simply Potatoes ($2/$6.00)
Prep time: 45 minutes
Serving note: Purchase 1 lb. of chicken wings for one generous serving (approximately 6-8 wings). Use one portion (half the 2-pack) of Simply Potatoes, seasoned with olive oil, garlic, salt, and pepper. Note that Simply Potatoes are dairy-free - verify the specific variety label before purchasing.
Recipes:
- Baked Honey Garlic Chicken Wings
- Baked Chicken Wings in Sticky Honey Garlic Sauce
- Baked Honey Garlic Chicken Wings

SHOPPING LIST

Buy on sale:
- Fresh Boneless & Skinless Chicken Thighs (0.5 lb.): $2.00
- Grass Fed Pulled Pork (1 pkg., use half): $4.99
- Fresh Farm Raised Tilapia Fillets (0.5 lb.): $3.50
- Sweet Italian Sausage (19 oz. pkg., use 2 links): $2.49
- Fresh Chicken Wings (1 lb.): $1.99
- Simply Potatoes (1 pkg. from 2-pack deal, buy 2 for $6.00): $3.00

Pantry staples needed:
- Olive oil
- Garlic (fresh bulb)
- Salt and black pepper
- Paprika (smoked)
- Thyme (dried)
- Rosemary (dried)
- Lemon (2 fresh lemons)
- Apple cider vinegar
- Soy sauce (check label - use tamari for fully gluten-free if needed, both are dairy-free)
- Honey
- Cayenne pepper
- Fresh parsley (optional garnish)
- White or jasmine rice (dry)
- Romaine or butter lettuce (1 small head)
- Shredded cabbage (small bag or half a head)
- Bell peppers (2-3 fresh)
- Red onion (1 small)
- Zucchini (1 small)

ESTIMATED TOTAL

Total: $17.97 for 1 person | $17.97 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Market Basket store for actual pricing.