Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Wings: $1.99 lb.
- Fresh Boneless Pork Butts: $2.49 lb.
- Marinated Chicken Breast: $4.49 lb.
- Fresh Chicken Tenders: $3.49 lb.
- Fresh Boneless & Skinless Chicken Breast: $4.49 lb.
- Fresh Boneless & Skinless Chicken Thighs: $3.99 lb.
- Lollipop Chicken Drumsticks: $2.29 lb.
- Sweet Italian Sausage or Brats: $2.49 19 oz.
- Grass Fed Pulled Pork: $4.99 15-16 oz.
- Fresh Farm Raised Tilapia Fillets: $6.99 lb.
- Top Round Roast: $4.99 lb.
- Pork Tenderloin or Pork Loin Fillet: $7.99 18.4-24 oz.
- Turkey Franks: $2.99 16 oz.
- Fully Cooked Chicken Meatballs: $6.99 12 oz.
- Ocean Fresh Salmon Fillets: $12.99 lb.
- Silverbrite Cooked Shrimp: $9.99 16 oz.

Vegetables on sale:
- No fresh vegetables were listed on sale this week. Pantry staples and store-priced produce will be needed for roasting and sides.

5-DAY MEAL PLAN

Monday
Meal: Garlic-Herb Baked Chicken Thighs with Roasted Vegetables
Description: Two juicy boneless, skinless chicken thighs are coated in a bright garlic and herb olive oil rub, then baked until golden and tender. They are served alongside oven-roasted zucchini and bell peppers seasoned with rosemary and thyme for a satisfying, fully dairy-free dinner for two.
Sale items used: Fresh Boneless & Skinless Chicken Thighs ($3.99 lb.)
Prep time: 40 minutes
Serving note: Use approximately 0.75 lb. of chicken thighs (about 2 thighs) for 2 people, costing roughly $3.00. Pair with 1 medium zucchini and 1 bell pepper from produce section.
Recipes:
- Lemon Dijon Sheet Pan Root Veggies + Chicken Thighs
- Super Cozy Roasted Chicken and Vegetables
- Crispy Garlic Butter Baked Chicken Thighs

Tuesday
Meal: Smoky Pulled Pork Lettuce Wraps with Slaw
Description: Fully cooked grass-fed pulled pork is warmed in a smoky, tangy dairy-free BBQ sauce and spooned into crisp butter lettuce cups for a light but hearty hand-held meal. A quick, vinegar-based dairy-free coleslaw using shredded cabbage and carrots adds crunch and freshness to each wrap.
Sale items used: Grass Fed Pulled Pork ($4.99 15-16 oz.)
Prep time: 20 minutes
Serving note: One 15-16 oz. package of pulled pork is the perfect size for 2 people, yielding approximately 3 wraps each. Use 4-6 large butter lettuce leaves from produce and 1 cup of pre-shredded cabbage mix.
Recipes:
- Barbecue Pulled Pork Lettuce Wraps with Healthy Coleslaw
- Sweet & Smoky Pulled Pork Lettuce Wraps
- Pulled Pork Lettuce Wraps Are Sweet, Savory, and Refreshing

Wednesday
Meal: Pan-Seared Tilapia with Lemon Garlic Sauce over Rice
Description: Two fresh tilapia fillets are pan-seared in olive oil until crisp and flaky, then finished with a bright, dairy-free lemon garlic sauce made from garlic, lemon juice, fresh parsley, and a splash of chicken broth. The fillets are served over fluffy white rice to soak up every drop of the zesty sauce.
Sale items used: Fresh Farm Raised Tilapia Fillets ($6.99 lb.)
Prep time: 25 minutes
Serving note: Purchase approximately 0.75 lb. of tilapia (2 fillets) for 2 people, costing roughly $5.25. Serve over 1 cup dry white rice cooked to yield 2 generous portions.
Recipes:
- One Pan Asian Tilapia Recipe
- Pan Fried Tilapia (With Lemon Butter Sauce)
- Garlic Lemon Tilapia Recipe (30 minutes)

Thursday
Meal: Sweet Italian Sausage and Pepper Sheet Pan Dinner
Description: Sliced sweet Italian sausage links are tossed with colorful bell pepper strips and sliced onion on a single sheet pan, drizzled with olive oil and Italian seasoning, then roasted until caramelized and tender. This simple, one-pan dairy-free dinner comes together fast and is packed with bold, savory flavor.
Sale items used: Sweet Italian Sausage or Brats ($2.49 19 oz.)
Prep time: 35 minutes
Serving note: Use half the 19 oz. package (roughly 3 links) for a generous 2-person portion, saving the rest for another use. Pair with 2 bell peppers and 1 medium onion from the produce section.
Recipes:
- Sheet Pan Sausage, Peppers + Potatoes
- Easy Sheet Pan Italian Sausage and Peppers
- Sheet Pan Sausage and Peppers

Friday
Meal: Honey-Glazed Chicken Wings with Roasted Garlic Potatoes
Description: Fresh chicken wings are tossed in a sticky, dairy-free honey garlic glaze made with honey, soy sauce, garlic, and a pinch of red pepper flakes, then baked until lacquered and caramelized. They are served alongside wedged russet potatoes roasted with whole garlic cloves and olive oil for a fun, crowd-pleasing Friday dinner for two.
Sale items used: Fresh Chicken Wings ($1.99 lb.)
Prep time: 50 minutes
Serving note: Purchase 1.5 lbs. of chicken wings for 2 people, costing approximately $3.00 and yielding roughly 10-12 wing pieces. Pair with 2 medium russet potatoes cut into wedges.
Recipes:
- Baked Honey Garlic Chicken Wings
- Honey-Glazed Garlic Chicken Wings
- Baked Honey Garlic Chicken Wings

SHOPPING LIST

Buy on sale:
- Fresh Boneless & Skinless Chicken Thighs (0.75 lb.): $3.00
- Grass Fed Pulled Pork (1 package, 15-16 oz.): $4.99
- Fresh Farm Raised Tilapia Fillets (0.75 lb.): $5.25
- Sweet Italian Sausage or Brats (19 oz. package): $2.49
- Fresh Chicken Wings (1.5 lb.): $2.99

Pantry staples needed:
- Olive oil
- Garlic (fresh bulb)
- Lemons (2)
- Honey
- Soy sauce (dairy-free, check label)
- Chicken broth (dairy-free, low sodium)
- White rice (1 bag or bulk)
- Dried rosemary
- Dried thyme
- Italian seasoning
- Red pepper flakes
- Salt and black pepper
- Fresh parsley
- BBQ sauce (dairy-free - check label)
- Apple cider vinegar (for slaw dressing)
- Dijon mustard (for slaw dressing)
- Sugar (for slaw dressing)
- Butter lettuce (1 head)
- Pre-shredded coleslaw mix (1 bag)
- Bell peppers (4 total - 3 for Thursday, 1 for Monday)
- Zucchini (1 medium, for Monday)
- Yellow onion (1 medium, for Thursday)
- Russet potatoes (2 medium, for Friday)
- Carrots (optional addition to slaw)

ESTIMATED TOTAL

Review the "Buy on sale" items in the shopping list above and calculate the total cost. Output only this single line:

Total: $18.72 for 2 people | $9.36 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.