Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Shoulder Steak London Broil: $3.99/lb
- Fresh Chicken Thighs or Drumsticks: $1.49/lb
- Fresh Pork Tenderloin: $2.69/lb
- Beef Roast: $9.99/lb
- Genoa Salami: $9.99/lb
- Farm Raised Salmon Steaks: $9.99/lb
- Ocean Fresh Wild Sockeye Salmon Fillets: $9.99/lb
- Fresh Ground Beef: $4.99/lb
- Fresh Meatloaf Mix: $4.99/lb
- Fresh Whole Chickens: $1.59/lb
- Fresh Organic Chicken Tenders: $8.99/lb
- Chicken Breast Cutlets: $4.49/lb
- Polish Kielbasa Sliced: $4.99/lb
- Polish Kielbasa Smoked: $3.49/lb
- Baby Back Ribs: $7.99 for 20.8-21 oz
- Hardwood Smoked Ham Grillsteak: $3.49 for 10 oz
- Ham Steak Anytime: $2.50 for 8 oz
- Boneless Simple Carve Ham: $3.99/lb
- Andouille Sausage: $3.99 for 12 oz
- Gaspar's Linguica or Chourico: $6.49 for 16 oz
- Ground Turkey: $4.49/lb
- Chicken Breast: $5.99/lb
- Ocean Fresh Wild Red Perch Fillets: $6.99/lb
- Ocean Fresh Wild Mussels: $4.99/lb
- E-Z Peel Shrimp 16/20 Ct.: $15.89 for 2-LB. BAG
- Cooked Shrimp 16/20 Ct.: $21.89 for 2-LB. BAG
- Tail off Shrimp Peeled & Deveined 16/20 Ct.: $19.89 for 2-LB. BAG
- Frozen Salmon Fillets: $8.99 for 2-LB. BAG
- Red Shrimp: $5.99/lb
- Nellie's Large Brown Free Range Eggs: $3.99 for 24 count

Vegetables on sale:
- Baby Potatoes: $3.99 for 3-LB. BAG
- Vidalia Onions: $0.99/lb
- Bagged Green Peppers: $1.29/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
- Caesar Kits: $2.50 for 9.8-10.75 oz
- Northeast Salads: $2.29 for 5 oz
- Pineapple Spears or Watermelon: $3.99 for 16 oz

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh Chicken Thighs or Drumsticks: $1.49/lb - about 2 lbs needed = $2.98 for 4 people (about $0.75/person)
- Fresh Whole Chickens: $1.59/lb - about 4 lbs usable meat from a ~5 lb bird = roughly $7.95 per bird (~$2.00/person)
- Fresh Pork Tenderloin: $2.69/lb - about 1.5 lbs needed = $4.04 for 4 people (about $1.01/person)
- Polish Kielbasa Smoked: $3.49/lb - about 1 lb needed = $3.49 for 4 people (about $0.87/person)
- Hardwood Smoked Ham Grillsteak: $3.49 for 10 oz - would need 2 packs for 4 people = $6.98 (about $1.75/person)
- Andouille Sausage: $3.99 for 12 oz - would need 2 packs for 4 people = $7.98 (about $2.00/person)
- Shoulder Steak London Broil: $3.99/lb - about 2 lbs needed = $7.98 for 4 people (about $2.00/person) - PREMIUM CUT
- Boneless Simple Carve Ham: $3.99/lb - about 1.5 lbs needed = $5.99 for 4 people (about $1.50/person)
- Nellie's Eggs: $3.99 for 24 count - 12 eggs needed = $2.00 for 4 people (about $0.50/person)
- Ground Turkey: $4.49/lb - about 1.5 lbs needed = $6.74 for 4 people (about $1.69/person)
- Chicken Breast Cutlets: $4.49/lb - about 1.5 lbs needed = $6.74 for 4 people (about $1.69/person)
- Fresh Ground Beef: $4.99/lb - about 1.5 lbs needed = $7.49 for 4 people (about $1.87/person)
- Ocean Fresh Wild Mussels: $4.99/lb - about 2 lbs needed = $9.98 for 4 people (about $2.50/person)
- Red Shrimp: $5.99/lb - about 1.5 lbs needed = $8.99 for 4 people (about $2.25/person) - PREMIUM
- Chicken Breast: $5.99/lb - about 1.5 lbs needed = $8.99 for 4 people (about $2.25/person)
- Gaspar's Linguica or Chourico: $6.49 for 16 oz - about 1.5 packs = $9.74 for 4 people (about $2.44/person)
- Ocean Fresh Wild Red Perch Fillets: $6.99/lb - about 1.5 lbs needed = $10.49 for 4 people (about $2.62/person) - PREMIUM
- Baby Back Ribs: $7.99 for 20.8 oz - would need 2 packs for 4 people = $15.98 (about $4.00/person) - PREMIUM
- Frozen Salmon Fillets: $8.99 for 2-LB. BAG - 1 bag feeds 4 = $8.99 for 4 people (about $2.25/person) - PREMIUM
- Fresh Organic Chicken Tenders: $8.99/lb - about 1.5 lbs needed = $13.49 for 4 people (about $3.37/person)
- Farm Raised Salmon Steaks: $9.99/lb - about 2 lbs needed = $19.98 for 4 people (about $5.00/person) - PREMIUM
- Ocean Fresh Wild Sockeye Salmon Fillets: $9.99/lb - about 2 lbs needed = $19.98 for 4 people (about $5.00/person) - PREMIUM
- Beef Roast: $9.99/lb - about 2 lbs needed = $19.98 for 4 people (about $5.00/person) - PREMIUM
- Genoa Salami: $9.99/lb - not a dinner protein - PREMIUM
- E-Z Peel Shrimp 16/20 Ct.: $15.89 for 2-LB. BAG - 1 bag feeds 4 = $15.89 (about $3.97/person) - PREMIUM
- Tail off Shrimp Peeled & Deveined: $19.89 for 2-LB. BAG - PREMIUM
- Cooked Shrimp 16/20 Ct.: $21.89 for 2-LB. BAG - PREMIUM

Why these meals: Chicken thighs at $1.49/lb and smoked kielbasa at $3.49/lb are the real stars of this flyer - those two proteins alone anchor three of the five dinners at under $1.25 per person each. Pork tenderloin at $2.69/lb is another fantastic value and gives Tuesday a completely different flavor profile without spending much at all. Ground beef at $4.99/lb rounds out a hearty weeknight pasta on Thursday at a reasonable cost. For the one premium night, frozen salmon fillets at $8.99 for a full 2-lb bag are by far the best seafood value on this flyer - you're feeding four people for less than $9, which undercuts the per-pound salmon steaks and sockeye fillets by more than half. The flyer is unusually heavy on premium seafood and expensive cuts, so staying disciplined on four economical nights keeps the whole week comfortably in range.

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Thighs with Baby Potatoes and Green Peppers
Description: Bone-in chicken thighs are seasoned with garlic and herbs, then roasted alongside baby potatoes and sliced green peppers until golden and tender. This is a one-pan weeknight dinner that practically cooks itself while filling the kitchen with incredible aroma.
Sale items used: Fresh Chicken Thighs or Drumsticks ($1.49/lb), Baby Potatoes ($3.99 for 3-LB. BAG), Bagged Green Peppers ($1.29/lb), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 15 minutes prep, 45 minutes roasting
Serving note: 2 lbs chicken thighs (4-5 pieces), 1.5 lbs baby potatoes, 1 lb green peppers, sliced - serves 4
Recipes:
- Roast Chicken Thighs, Baby Potatoes & Green Beans (Whole30)

Tuesday
Meal: Garlic-Herb Pork Tenderloin with Broccoli Slaw
Description: Pork tenderloin is seared and roasted with garlic, olive oil, and dried herbs, then sliced thin and served over a tangy dressed broccoli slaw for a light but satisfying meal. The slaw adds crunch and brightness that balances the savory roasted pork perfectly.
Sale items used: Fresh Pork Tenderloin ($2.69/lb), Organic Veggie Broccoli Slaw ($2.50 for 10 oz), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz), Lemon Lime Juice ($2.00 for 15 oz)
Prep time: 10 minutes prep, 25 minutes cook
Serving note: 1.5 lbs pork tenderloin, 2 bags broccoli slaw (20 oz total) - serves 4
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 kielbasa is roasted on a sheet pan with Vidalia onions and green peppers until caramelized and slightly charred at the edges, creating a sweet and smoky combination that comes together in under 30 minutes. Serve it straight from the pan for easy cleanup.
Sale items used: Polish Kielbasa Smoked ($3.49/lb), Vidalia Onions ($0.99/lb), Bagged Green Peppers ($1.29/lb), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 10 minutes prep, 25 minutes roasting
Serving note: 1.25 lbs kielbasa, 1 lb onions, 1 lb green peppers - serves 4
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: Seasoned ground beef is browned and simmered with Pastene tomato sauce and halved mini Marzano tomatoes, then tossed with tri-color pasta for a rich, hearty weeknight dinner. A drizzle of olive oil and fresh herb finish brings the whole dish together.
Sale items used: Fresh Ground Beef ($4.99/lb), Tri Color Pastene Pasta ($2.00 for 16 oz PKG), Pastene Chateau Sauce ($2.99 for 24.3 oz JAR), Mini Marzano Tomatoes ($4.99 for 24 oz), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 10 minutes prep, 25 minutes cook
Serving note: 1.25 lbs ground beef, 2 packs pasta (32 oz total), 1 jar sauce, 1 container tomatoes - serves 4
Recipes:
- Easy Dairy-Free Ground Beef Pasta Recipe

Friday
Meal: Roasted Salmon Fillets with Grillabella Mushroom Caps and Vidalia Onion
Description: Salmon fillets are seasoned with olive oil, lemon juice, and herbs, then roasted alongside meaty Grillabella mushroom caps and sweet Vidalia onion wedges for an impressive yet effortless Friday night dinner. The mushrooms absorb all the savory pan juices and make a satisfying companion to the rich salmon.
Sale items used: Frozen Salmon Fillets ($8.99 for 2-LB. BAG), Grillabella Caps ($4.49 for 16 oz), Vidalia Onions ($0.99/lb), Lemon Lime Juice ($2.00 for 15 oz), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 10 minutes prep, 20 minutes roasting
Serving note: 1 bag (2 lbs) salmon fillets (4 portions), 1 package mushroom caps, 0.5 lb onion sliced into wedges - serves 4
Recipes:
- Roasted Salmon with Mushrooms and Spinach
- Salmon with Coconut Cream Sauce (Dairy free, Paleo, Whole30)

SHOPPING LIST

Buy on sale:
- Fresh Chicken Thighs or Drumsticks (2 lbs): $2.98
- Baby Potatoes (1 bag, 3 lbs): $3.99
- Bagged Green Peppers (2 lbs total across Monday and Wednesday): $2.58
- Fresh Pork Tenderloin (1.5 lbs): $4.04
- Organic Veggie Broccoli Slaw (x2 bags): $5.00
- Lemon Lime Juice (1 bottle): $2.00
- Polish Kielbasa Smoked (1.25 lbs): $4.36
- Vidalia Onions (1.5 lbs total across Wednesday and Friday): $1.49
- Fresh Ground Beef (1.25 lbs): $6.24
- Tri Color Pastene Pasta (x2 packs): $4.00
- Pastene Chateau Sauce (x1 jar): $2.99
- Mini Marzano Tomatoes (x1 container): $4.99
- Frozen Salmon Fillets (x1 bag, 2 lbs): $8.99
- Grillabella Caps (x1 package): $4.49
- Bertolli Extra Virgin Olive Oil (x1 bottle): $4.99

Pantry staples needed:
- Garlic (fresh or powder)
- Salt and black pepper
- Dried herbs (oregano, thyme, rosemary, or Italian seasoning)
- Garlic powder and onion powder