Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Wings: $1.99 lb.
- Top Round Roast: $4.99 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.
- Pork Tenderloin or Pork Loin Fillet: $7.99 18.4-24 oz.
- Grass Fed Pulled Pork: $4.99 15-16 oz.
- Turkey Franks: $2.99 16 oz.
- Hebrew National Franks: $4.99 9.43-12 oz.
- Fully Cooked Chicken Dinner Sausage: $2/$7.00
- Fully Cooked Chicken Meatballs: $6.99 12 oz.
- Fully Cooked Chicken Breakfast Sausage: $2/$7.00
- Ham Quarter Boneless: $3.49 lb.
- Ocean Fresh Salmon Fillets: $12.99 lb.
- Fresh Farm Raised Tilapia Fillets: $6.99 lb.
- Ocean Fresh Steamer Clams: $5.99 lb.
- Silverbrite Cooked Shrimp: $9.99 16 oz.
- E-Z Peel Raw Shrimp: $2/$19.89 16 oz.
- Raw Shrimp Peeled & Deveined: $2/$15.89 16 oz.
- Smoked Rainbow Trout: $9.99 16 oz.
- Kielbasa Smoked: $3.99 12 oz.
- Sliced Bacon: $4.99 12 oz.
- Fully Cooked Turkey Bacon: $3.29 12 oz.
- Baby Back Ribs: $9.99 lb.
- Chicken Split: $3.79 lb.

Vegetables on sale:
- No vegetables are listed as sale items in this week's flyer. Vegetables will need to be sourced from pantry staples or regular-priced store items.

5-DAY MEAL PLAN

Monday
Meal: Garlic-Herb Baked Chicken Thighs with Roasted Vegetables
Description: Juicy boneless skinless chicken thighs are seasoned with garlic, olive oil, and fresh herbs, then oven-roasted to golden perfection. This simple one-pan meal is hearty, satisfying, and completely dairy-free.
Sale items used: Fresh Boneless & Skinless Chicken Thighs at $3.99 lb.
Prep time: 35 minutes
Serving note: Purchase 2 lbs. of chicken thighs (about 6-8 thighs), providing 1-2 thighs per person for 4 people. Pair with roasted potatoes and green beans from your regular grocery shop.
Recipes:
- Easy Garlic Herb Sheet Pan Chicken Thighs with Veggies
- Super Cozy Roasted Chicken and Vegetables
- Crispy Garlic Butter Baked Chicken Thighs

Tuesday
Meal: Smoky Pulled Pork Lettuce Wraps with Slaw
Description: Grass-fed pulled pork is warmed in a smoky BBQ-style sauce and served in crisp lettuce cups for a light but filling dinner. The fresh crunch of the lettuce pairs beautifully with the tender, savory pork.
Sale items used: Grass Fed Pulled Pork at $4.99 15-16 oz.
Prep time: 20 minutes
Serving note: Purchase 2 packages of Grass Fed Pulled Pork (30-32 oz. total) to yield approximately 6-8 oz. of pork per person. Serve in romaine or butter lettuce leaves with shredded cabbage and a dairy-free dressing.
Recipes:
- Barbecue Pulled Pork Lettuce Wraps with Healthy Coleslaw
- Pulled Pork Lettuce Wraps Are Sweet, Savory, and Refreshing
- Slow Cooker Pork Lettuce Wraps

Wednesday
Meal: Pan-Seared Tilapia with Lemon Garlic Sauce over Rice
Description: Fresh tilapia fillets are pan-seared in olive oil with garlic and lemon juice, creating a light and flavorful dish that comes together in under 30 minutes. Served over fluffy white rice, this meal is bright, clean, and completely dairy-free.
Sale items used: Fresh Farm Raised Tilapia Fillets at $6.99 lb.
Prep time: 25 minutes
Serving note: Purchase 1.5 lbs. of tilapia fillets, yielding approximately one 6 oz. fillet per person for 4 people. Serve over 2 cups dry rice (cooked) and garnish with fresh parsley and lemon wedges.
Recipes:
- One Pan Asian Tilapia Recipe (Easy and Healthy)
- Easy Lemon Garlic Tilapia Recipe (Allergy-Friendly)
- Garlic Lemon Tilapia Recipe (30 minutes)

Thursday
Meal: Sweet Italian Sausage and Pepper Sheet Pan Dinner
Description: Sweet Italian sausages are roasted alongside colorful bell peppers and onions on a single sheet pan, creating a bold and savory meal with minimal cleanup. The natural juices from the sausage infuse the vegetables with incredible flavor.
Sale items used: Sweet Italian Sausage or Brats at $2.49 19 oz.
Prep time: 40 minutes
Serving note: Purchase 2 packages of Sweet Italian Sausage (38 oz. total), providing 2 sausages per person for 4 people. Serve over rice, pasta, or with a side of crusty dairy-free bread. Use 3-4 bell peppers and 2 onions purchased at regular price.
Recipes:
- Sheet Pan Sausage, Peppers + Potatoes
- Sausage and Peppers {Easy Sheet Pan Dinner}
- Sheet Pan Sausage Peppers Potatoes And Onions

Friday
Meal: Honey-Glazed Chicken Wings with Roasted Garlic Potatoes
Description: Fresh chicken wings are tossed in a sticky honey-soy-garlic glaze and baked until crispy and caramelized - perfect for a fun Friday night dinner. Served alongside golden roasted potatoes, this meal feels celebratory without breaking the budget.
Sale items used: Fresh Chicken Wings at $1.99 lb.
Prep time: 50 minutes
Serving note: Purchase 3 lbs. of chicken wings, yielding approximately 6-8 wing pieces per person for 4 people. Roast at 425 degrees F for 40-45 minutes, glazing in the last 10 minutes. Pair with 2 lbs. of potatoes from regular grocery shop.
Recipes:
- Baked Honey Garlic Chicken Wings - Gluten-Free and Dairy-Free
- Honey Garlic Chicken Wings (Oven Baked)
- Baked Honey Garlic Chicken Wings

SHOPPING LIST

Buy on sale:
- Fresh Boneless & Skinless Chicken Thighs (2 lbs.): $7.98
- Grass Fed Pulled Pork (2 packages): $9.98
- Fresh Farm Raised Tilapia Fillets (1.5 lbs.): $10.49
- Sweet Italian Sausage (2 packages at $2.49 each): $4.98
- Fresh Chicken Wings (3 lbs.): $5.97

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Paprika and cumin
- Dried oregano and thyme
- Lemon juice or fresh lemons
- Honey
- Soy sauce (dairy-free - check label)
- BBQ sauce (dairy-free - check label)
- White rice (2 lbs.)
- Canned diced tomatoes
- Chicken or vegetable broth (dairy-free)
- Bell peppers (3-4, any color)
- Yellow onions (2-3)
- Potatoes (2 lbs., Yukon Gold or red)
- Romaine or butter lettuce (for Tuesday wraps)
- Shredded cabbage or coleslaw mix
- Apple cider vinegar
- Brown sugar or maple syrup

ESTIMATED TOTAL

Review the "Buy on sale" items in the shopping list above and calculate the total cost:
- Chicken Thighs: $7.98
- Pulled Pork: $9.98
- Tilapia: $10.49
- Sweet Italian Sausage: $4.98
- Chicken Wings: $5.97
- Total sale items: $39.40

Total: $39.40 for 4 people | $9.85 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.