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: Two center-cut boneless pork chops are seasoned with garlic, salt, and pepper then seared in olive oil until golden and juicy. Sliced stem cluster tomatoes and thinly sliced red salad onions are tossed with a splash of red wine vinegar and served alongside as a bright, fresh salad.
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 1 lb of pork chops (2 chops at roughly 0.5 lb each) for $2.49; use about 0.5 lb of tomatoes for $0.50 and about 0.25 lb of red salad onions for $0.25.
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: Four organic chicken drumsticks are rubbed with olive oil, garlic powder, paprika, and herbs then roasted at 425 degrees until crispy-skinned and cooked through. Chopped romaine lettuce and sliced cucumber are tossed with a simple lemon and olive oil dressing for a crisp side salad.
Sale items used: Fresh Organic Chicken Drumsticks ($3.99/lb), Romaine Lettuce ($1.00 for 2), Cucumbers ($1.00 for 2)
Prep time: 50 minutes
Serving note: Purchase approximately 1.5 lbs of drumsticks (about 4 pieces) for $5.99; use 1 head of romaine and 1 cucumber from their respective 2-packs, saving the extras for Thursday.
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: Sliced fresh Italian sausage links are browned in a skillet then simmered with diced stem cluster tomatoes, garlic, and Italian seasoning to create a quick rustic sauce. The mixture is ladled over ramen noodles cooked in plain water and drained, discarding the flavor packets to keep the dish dairy-free and lower in sodium.
Sale items used: Fresh Italian Sausage ($3.49/lb), Stem Cluster Tomatoes ($0.99/lb), Maruchan Ramen Noodles ($0.25 each)
Prep time: 30 minutes
Serving note: Purchase approximately 0.75 lb of Italian sausage for $2.62; use about 0.5 lb of tomatoes for $0.50; buy 2 packs of ramen noodles for $0.50 total, one per person.
Recipes:
- Sausage Ramen

Thursday
Meal: Pan-Fried Ocean Fresh Wild All Natural Pollock Fillets with Hydroponic Crisp Butter Lettuce Wraps and Cucumbers
Description: Pollock fillets are lightly seasoned with salt, pepper, and lemon juice then pan-fried in olive oil until flaky and golden. The fish is broken into pieces and served inside crisp butter lettuce leaves with sliced cucumber and a drizzle of sriracha ketchup for easy handheld wraps.
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)
Prep time: 20 minutes
Serving note: Purchase approximately 1 lb of pollock fillets for $6.99; use 1 head of butter lettuce from the 2-pack and the second cucumber saved from Tuesday; the second head of butter lettuce can be used for salads later in the 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. Hanover air fryer vegetables are cooked separately and folded in at the end with soy sauce, garlic, and a splash of sesame oil for a hearty, satisfying one-pan meal.
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 and one package of kielbasa together provide ample protein for 2 people; one bag of Hanover vegetables rounds out the meal; press the tofu for at least 15 minutes before cooking for best browning results.
Recipes:
- Crispy Air Fryer Tofu Recipe

SHOPPING LIST

Buy on sale:
- Fresh Boneless Pork Chops Center Cut (1 lb): $2.49
- Stem Cluster Tomatoes (1 lb total, used across Monday and Wednesday): $0.99
- Red Salad Onions (0.25 lb): $0.25
- Fresh Organic Chicken Drumsticks (1.5 lbs): $5.99
- Romaine Lettuce (x1 pack of 2): $1.00
- Cucumbers (x1 pack of 2): $1.00
- Fresh Italian Sausage (0.75 lb): $2.62
- Maruchan Ramen Noodles (x2 packs): $0.50
- Ocean Fresh Wild All Natural Pollock Fillets (1 lb): $6.99
- Hydroponic Crisp Butter Lettuce (x1 pack of 2): $2.50
- Nasoya Remedy Plant Based Organic Tofu Firm (x1 pack): $2.00
- Polska Kielbasa (x1 pack): $3.49
- Hanover Air Fryer Vegetables (x1 bag): $1.50

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika
- Italian seasoning
- Lemon juice
- Soy sauce
- Sesame oil
- Red wine vinegar