Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Thighs or Drumsticks: $1.49/lb
- Fresh Pork Tenderloin: $2.69/lb
- Polish Kielbasa Smoked: $3.49/lb
- Fresh Ground Beef: $4.99/lb
- Farm Raised Salmon Steaks: $9.99/lb

Vegetables on sale:
- Baby Potatoes: $3.99 for 3-lb bag
- Bagged Green Peppers: $1.29/lb
- Vidalia Onions: $0.99/lb
- Organic Veggie Broccoli Slaw: $2.50 for 10 oz
- Mini Marzano Tomatoes: $4.99 for 24 oz
- Grillabella Caps: $4.49 for 16 oz

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Thighs with Baby Potatoes and Green Peppers
Description: Four bone-in chicken thighs are seasoned with garlic, olive oil, and herbs, then roasted alongside halved baby potatoes and sliced green peppers until golden and tender. This simple one-pan meal is hearty, colorful, and completely dairy-free with minimal cleanup for two.
Sale items used: Fresh Chicken Thighs ($1.49/lb), Baby Potatoes ($3.99/3-lb bag), Bagged Green Peppers ($1.29/lb)
Prep time: 15 minutes active, 40 minutes in oven
Serving note: 4 chicken thighs (about 2 lbs) split between 2 people, roughly 1.5 cups of baby potatoes each, and 1 medium green pepper sliced and divided
Recipes:
- Roast Chicken Thighs, Baby Potatoes & Green Beans (Whole30)

Tuesday
Meal: Garlic-Herb Pork Tenderloin with Broccoli Slaw
Description: A single pork tenderloin (about 1 lb) is rubbed with garlic, lemon juice, and dried herbs, then roasted to juicy perfection and sliced for two generous servings. The broccoli slaw is tossed with olive oil, a splash of lemon, and a pinch of salt for a bright and crunchy dairy-free side.
Sale items used: Fresh Pork Tenderloin ($2.69/lb), Organic Veggie Broccoli Slaw ($2.50/10 oz), Vidalia Onions ($0.99/lb)
Prep time: 10 minutes active, 25 minutes in oven
Serving note: 1 lb of pork tenderloin split evenly between 2 people, the entire 10 oz bag of broccoli slaw tossed with half a sliced Vidalia onion
Recipes:
- Garlic Pork Tenderloin with Broccoli Keto Recipe
- Honey Mustard Broccoli Slaw Recipe (Easy & Naturally Dairy-Free)
- Best-Ever Grilled Pork Tenderloin with Lemon, Garlic, & Herbs

Wednesday
Meal: Smoked Kielbasa, Pepper, and Onion Sheet Pan Dinner
Description: Sliced smoked Polish kielbasa is arranged on a sheet pan with strips of green pepper and thick-cut Vidalia onion wedges, then roasted at high heat until caramelized and slightly charred at the edges. This easy weeknight dinner is bold, smoky, and completely dairy-free with almost no prep needed.
Sale items used: Polish Kielbasa Smoked ($3.49/lb), Bagged Green Peppers ($1.29/lb), Vidalia Onions ($0.99/lb)
Prep time: 10 minutes active, 25 minutes in oven
Serving note: About 1 lb of smoked kielbasa sliced into coins split between 2 people, 1 large green pepper and 1 medium Vidalia onion divided equally
Recipes:
- Sheet-Pan Kielbasa With Peppers and Onions
- Easy, Classic Kielbasa with Peppers

Thursday
Meal: Ground Beef and Tomato Pasta with Mini Marzano Tomatoes
Description: One pound of ground beef is browned with garlic and diced Vidalia onion, then simmered with halved Mini Marzano tomatoes and a simple herb seasoning to create a rich, naturally dairy-free meat sauce. Tossed with tri-color pasta from the sale aisle, this satisfying dinner comes together in under 30 minutes.
Sale items used: Fresh Ground Beef ($4.99/lb), Mini Marzano Tomatoes ($4.99/24 oz), Tri Color Pastene Pasta ($2.00/16 oz), Vidalia Onions ($0.99/lb)
Prep time: 30 minutes
Serving note: 1 lb ground beef and the full 24 oz container of tomatoes make a generous sauce for 2; use 8 oz of pasta (half the bag) per person or cook the full pound and save leftovers
Recipes:
- Easy Dairy-Free Ground Beef Pasta Recipe

Friday
Meal: Roasted Salmon Fillets with Grillabella Mushroom Caps and Vidalia Onion
Description: Two salmon fillets are brushed with olive oil, seasoned with garlic and lemon, and roasted alongside whole Grillabella mushroom caps and thick Vidalia onion rounds until the fish is flaky and the vegetables are deeply savory. This elegant yet simple meal is naturally dairy-free and requires very little effort for an impressive Friday night dinner.
Sale items used: Farm Raised Salmon Steaks ($9.99/lb), Grillabella Caps ($4.49/16 oz), Vidalia Onions ($0.99/lb)
Prep time: 10 minutes active, 20 minutes in oven
Serving note: 2 salmon fillets at roughly 6 oz each (about 0.75 lb total), the entire 16 oz package of Grillabella caps divided between 2 plates, and 1 medium Vidalia onion sliced into rounds
Recipes:
- Roasted Salmon with Mushrooms and Spinach
- Salmon with Coconut Cream Sauce (Dairy free, Paleo, Whole30)

SHOPPING LIST

Buy on sale:
- Fresh Chicken Thighs (2 lbs): $2.98
- Baby Potatoes (1 bag, 3 lbs): $3.99
- Bagged Green Peppers (2 lbs, covers Monday and Wednesday): $2.58
- Fresh Pork Tenderloin (1 lb): $2.69
- Organic Veggie Broccoli Slaw (1 bag, 10 oz): $2.50
- Vidalia Onions (2 lbs, covers Tuesday, Wednesday, Thursday, and Friday): $1.98
- Polish Kielbasa Smoked (1 lb): $3.49
- Fresh Ground Beef (1 lb): $4.99
- Mini Marzano Tomatoes (1 package, 24 oz): $4.99
- Tri Color Pastene Pasta (1 package, 16 oz): $2.00
- Farm Raised Salmon Steaks (0.75 lb): $7.49
- Grillabella Caps (1 package, 16 oz): $4.49

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Dried herbs (rosemary, thyme, or Italian seasoning)
- Lemon juice or fresh lemons