Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb
- Fresh Organic Chicken Drumsticks: $3.99/lb
- Fresh Italian Sausage: $3.49/lb
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb
- Polska Kielbasa: $3.49 for 13 oz.

Vegetables on sale:
- Stem Cluster Tomatoes: $0.99/lb
- Cucumbers: $1.00 for 2
- Hydroponic Crisp Butter Lettuce: $2.50 for 2
- Romaine Lettuce: $1.00 for 2
- Red Salad Onions: $0.99/lb
- Hanover Air Fryer Vegetables: $1.50 for 10-12 oz.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Fresh Boneless Pork Chops with Stem Cluster Tomatoes and Red Salad Onions
Description: One center-cut boneless pork chop is seasoned with garlic, salt, and pepper, then seared in olive oil until golden and juicy. Sliced stem cluster tomatoes and thin-sliced red salad onion are tossed with a splash of red wine vinegar and served alongside as a bright, fresh accompaniment.
Sale items used: Fresh Boneless Pork Chops Center Cut ($2.49/lb), Stem Cluster Tomatoes ($0.99/lb), Red Salad Onions ($0.99/lb)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of pork chops (about one chop) for roughly $1.25; use about 0.25 lb of tomatoes for about $0.25; use about 0.1 lb of red salad onion for about $0.10. All items are sold by the pound so buy only what you need at the counter.
Recipes:
- Pan-Seared Pork Chops with Avocado and Tomato Salad
- Mediterranean Grilled Pork Chops with Tomato Salad
- Grilled Greek-Style Pork Chops with Tomato-Cucumber Salad

Tuesday
Meal: Baked Fresh Organic Chicken Drumsticks with Romaine Lettuce Salad and Cucumbers
Description: Two organic chicken drumsticks are rubbed with olive oil, garlic powder, paprika, salt, and pepper, then roasted at 425 degrees until the skin is crisp and the meat is cooked through. A simple side salad of chopped romaine and sliced cucumber is dressed with olive oil and a squeeze of lemon.
Sale items used: Fresh Organic Chicken Drumsticks ($3.99/lb), Romaine Lettuce ($1.00 for 2), Cucumbers ($1.00 for 2)
Prep time: 45 minutes
Serving note: Purchase approximately 0.5 lb of chicken drumsticks (about 2 drumsticks) for roughly $2.00; one head of romaine from the 2-pack covers this meal and the Thursday meal; one cucumber from the 2-pack is used here and the second is saved for Thursday. Total active cook time is about 45 minutes including 35 minutes of oven time.
Recipes:
- Baked Chicken Drumsticks with Simple Side Salad
- Easy Baked Chicken Drumsticks

Wednesday
Meal: Fresh Italian Sausage and Stem Cluster Tomato Skillet over Maruchan Ramen Noodles
Description: One fresh Italian sausage link is sliced and browned in a skillet, then simmered with diced stem cluster tomatoes, garlic, and a pinch of red pepper flakes to create a quick, savory sauce. The mixture is ladled over a single packet of ramen noodles (discard the seasoning packet to keep sodium in check) for a satisfying weeknight bowl.
Sale items used: Fresh Italian Sausage ($3.49/lb), Stem Cluster Tomatoes ($0.99/lb), Maruchan Ramen Noodles ($0.25 for 3 oz.)
Prep time: 20 minutes
Serving note: Purchase approximately 0.25 lb of Italian sausage (about 1 link) for roughly $0.87; use about 0.25 lb of tomatoes for about $0.25; one ramen packet costs $0.25. Discard the enclosed seasoning packet as it may contain dairy-adjacent additives and the tomato-sausage sauce provides plenty of flavor on its own.
Recipes:
- Sausage Ramen

Thursday
Meal: Pan-Fried Ocean Fresh Wild All Natural Pollock Fillets with Hydroponic Crisp Butter Lettuce Wraps and Cucumbers
Description: A single pollock fillet is lightly seasoned with salt, pepper, and garlic powder, then pan-fried in olive oil until flaky and golden. The fillet is broken into pieces and served in crisp butter lettuce leaves with sliced cucumber and a drizzle of sriracha ketchup for a fresh, hand-held wrap.
Sale items used: Ocean Fresh Wild All Natural Pollock Fillets ($6.99/lb), Hydroponic Crisp Butter Lettuce ($2.50 for 2), Cucumbers ($1.00 for 2), Sriracha Ketchup ($2.50 for 20 oz.)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of pollock for roughly $3.50; use the second head of butter lettuce from the 2-pack (the first head can be used as a side salad earlier in the week); use the second cucumber saved from Tuesday. The sriracha ketchup is a versatile condiment that will last well beyond this week.
Recipes:
- Alaska Pollock Lettuce Wraps
- Pan Fried Pollock Recipe
- James Checkley's Pan-Fried Pollock Recipe

Friday
Meal: Stir-Fried Nasoya Remedy Tofu with Hanover Air Fryer Vegetables and Polska Kielbasa
Description: Firm tofu is pressed, cubed, and stir-fried in a hot skillet with sliced Polska kielbasa until both are lightly browned and caramelized. The Hanover air fryer vegetables are cooked separately per package directions and tossed in at the end with soy sauce and garlic for a hearty, protein-packed one-pan dinner.
Sale items used: Nasoya Remedy Plant Based Organic Tofu Firm ($2.00 for 14-16 oz.), Polska Kielbasa ($3.49 for 13 oz.), Hanover Air Fryer Vegetables ($1.50 for 10-12 oz.)
Prep time: 25 minutes
Serving note: One package of tofu provides a generous single-serving portion; use about half the kielbasa package (roughly 6-7 oz.) for this meal and save the rest for another use; one bag of Hanover vegetables is the right size for one person. Press the tofu for at least 15 minutes before cooking to ensure good browning.
Recipes:
- Crispy Air Fryer Tofu Recipe

SHOPPING LIST

Buy on sale:
- Fresh Boneless Pork Chops Center Cut (0.5 lb): $1.25
- Fresh Organic Chicken Drumsticks (0.5 lb): $2.00
- Fresh Italian Sausage (0.25 lb): $0.87
- Ocean Fresh Wild All Natural Pollock Fillets (0.5 lb): $3.50
- Nasoya Remedy Plant Based Organic Tofu Firm (1 package): $2.00
- Polska Kielbasa (1 package): $3.49
- Hanover Air Fryer Vegetables (1 package): $1.50
- Stem Cluster Tomatoes (0.5 lb): $0.50
- Red Salad Onions (0.1 lb): $0.10
- Romaine Lettuce (1 pack of 2): $1.00
- Cucumbers (1 pack of 2): $1.00
- Hydroponic Crisp Butter Lettuce (1 pack of 2): $2.50
- Maruchan Ramen Noodles (1 packet): $0.25
- Sriracha Ketchup (1 bottle): $2.50

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and pepper
- Paprika
- Red pepper flakes
- Soy sauce (check label to confirm dairy-free)
- Lemon