Market Basket Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Breast Boneless & Skinless Antibiotic Free: $4.99/lb
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb
- Eye Round Roast Fresh Cut Daily: $4.99/lb
- Virginia or Honey Ham At The Deli: $4.99/lb
- Ocean Fresh Wild All Natural Small Skinless Haddock Fillets: $9.99/lb
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb
- Ocean Fresh Wild All Natural Wolffish Fillets: $12.99/lb
- Fresh Italian Sausage: $3.49/lb
- Jumbo Meat Franks: $3.99 for 10-LB.
- Fresh Chicken Tenders: $4.49/lb
- Fresh Organic Chicken Drumsticks: $3.99/lb
- Oven Ready Roaster In Cooking Bag: $10.49 for 6-LB.
- Breaded Chicken Frozen: $5.49 for 16 oz.
- Nugget Ham: $4.99/lb
- Boneless Ham Quarter: $4.99 for 3lb.
- Curly's Baby Back Ribs Fully Cooked: $8.99 for 38 oz.
- Curly's Pulled Pork: $14.99 for 15-16 oz.
- Deli Select Ultra Thin Smoked Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Honey Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Oven Roasted Turkey Breast: $6.99 for 6 oz.
- Sliced Meat Bologna: $1.99 for 16 oz.
- Hot Link Sausage: $4.99 for 24 oz.
- Chicken Franks: $1.49 for 1-LB.
- Jumbo Meat Franks: $1.49 for 1-LB.
- Bratwurst or Knockwurst: $4.99 for 12 oz.
- Chourizo Sausage Spanish Style: $3.99 for 12 oz.
- Natural Casing Franks: $11.99 for 32 oz.
- Jumbo Meat Franks: $7.99 for 5-LB.
- Breaded Chicken Tenders Nuggets: $5.99 for 22-29 oz.
- Yummy Chicken Dino Buddies Tenders Nuggets Alpha Buddies: $5.99 for 18-21.7 oz.
- Chicken Strips or Nuggets: $5.99 for 24 oz.
- All Natural Sausage Patties Links: $2.50 for 5-7 oz.
- Three Dragons Dumplings Egg Rolls Crab Rangoon: $3.99 for 5-13 oz.
- Centerville Chicken Pie Pot Pie: $12.99 for 36 oz.
- Sweet Sausage Burger Plant Based: $6.49 for 6 oz.
- Rare Roast Beef: $9.99/lb
- Turkey Breast: $6.99/lb
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb
- Ocean Fresh Wild All Natural Monkfish Fillets: $6.99/lb
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb
- Ocean Farm Raised Littleneck Clams: $5.99/lb
- Mama Bear Salmon Portions: $9.99 for 16 oz.
- Cedar Bay Air Fryer Salmon & Vegetables: $9.99 for 16 oz.
- Cedar Bay Air Fryer Fish & Chips: $9.99 for 16 oz.
- Cedar Bay Air Fryer Salmon Bites: $9.99 for 16 oz.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Shrimp Bowls Garlic Butter Risotto Alfredo Scampi Fried Rice Honey Garlic: $9.99 for 39.6 oz. (contains dairy-based sauces - not suitable as-is for dairy-free)
- Quality Cooked Shrimp 26/30 Ct. Per Pound: $8.99 for 16 oz.
- E-Z Peel Raw Shrimp 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Raw Shrimp Peeled & Deveined Tail Off 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Catfish Nuggets: $9.99 for 3-LB.
- Whole Tilapia: $10.99 for 3-LB.
- True Tides Flounder Fillets Locally Caught: $10.99 for 16 oz.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Sliced Red Brisket Pastrami: $9.99 for 9 oz.
- Antipasto Negroni Classico: $9.99 for 16 oz.
- Mr. Chikin Chicken Wings: $5.99 for 11 oz.
- Bertolino Meatloaf Mix: $6.99 for 3-LB.
- Beef Burgers: $9.99 for 32 oz.
- Fresh Smashed Beef Burger: $9.99 for 10-LB.
- The Flying Meatballs 3 Meat Beef Turkey: $8.99 for 16 oz.
- Giant Beef & Pork: $9.99 for 22 oz.
- Cello Franks Skinless: $5.99/lb
- Old Tyme Franks Natural Casing: $4.99/lb
- Spiral Recipe Ham: $4.99/lb
- Capicola Hot Sweet: $6.99/lb
- Genoa Salami: $9.49/lb
- Prosciutto Great With Melon: $9.89/lb
- Turkey Burgers Steakhouse Peppers & Onions: $8.49 for 20 oz.
- Maple Glazed Bacon: $5.99 for 12 oz.
- Polska Kielbasa: $3.49 for 13 oz.
- Bun Length Franks: $4.99 for 48 oz.
- Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken: $2.00 for 14-16 oz.
- Nasoya Baked Tofu Sesame Ginger Teriyaki: $2.00 for 7 oz.
- Rotisserie Chicken Leg Quarters: $2.99/lb
- Fully Cooked Chicken Wings BBQ Buffalo Magnum Teriyaki Honey Stung Salt & Vinegar: $9.69/lb

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 Peas Corn Squash: $1.50 for 10-12 oz.

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken: $2.00 for 14-16 oz. - need 2 packages for 4 people = $4.00 total, about $1.00/serving
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb - 2 lbs for 4 people = $4.98 total, about $1.25/serving
- Polska Kielbasa: $3.49 for 13 oz. - 2 packages for 4 people = $6.98 total, about $1.75/serving
- Fresh Organic Chicken Drumsticks: $3.99/lb - 2 lbs for 4 people = $7.98 total, about $2.00/serving
- Fresh Italian Sausage: $3.49/lb - 1.5 lbs for 4 people = $5.24 total, about $1.31/serving (note: ranked here by per-serving cost vs. kielbasa pack math)
- Fresh Chicken Tenders: $4.49/lb - 2 lbs for 4 people = $8.98 total, about $2.25/serving
- Fresh Chicken Breast Boneless & Skinless Antibiotic Free: $4.99/lb - 2 lbs for 4 people = $9.98 total, about $2.50/serving
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb - 2 lbs for 4 people = $13.98 total, about $3.50/serving
- Ocean Fresh Wild All Natural Monkfish Fillets: $6.99/lb - 2 lbs for 4 people = $13.98 total, about $3.50/serving
- Ocean Fresh Wild All Natural Haddock Fillets: $9.99/lb - 2 lbs for 4 people = $19.98 total, about $5.00/serving
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb - 2 lbs for 4 people = $25.98 total, about $6.50/serving
- Ocean Fresh Wild All Natural Wolffish Fillets: $12.99/lb - 2 lbs for 4 people = $25.98 total, about $6.50/serving

Why these meals: This week's plan leans hard on three of the most wallet-friendly proteins at Market Basket: boneless pork chops at $2.49/lb, tofu at $2.00 a package, and fresh Italian sausage at $3.49/lb, which together anchor four of the five nights at very comfortable per-serving costs. Fresh organic chicken drumsticks at $3.99/lb round out the economical proteins with a classic baked preparation that feeds four generously on a single two-pound purchase. The one splurge night goes to Ocean Fresh Wild All Natural Pollock Fillets at $6.99/lb, which is the least expensive fresh wild seafood on this week's flyer by a significant margin - haddock runs nearly $10/lb and swordfish hits $13/lb, so pollock is genuinely the best seafood value here. The flyer is unusually heavy on premium seafood and processed deli items, so sticking with pollock for the fish night keeps the week's total well within range. Sale-priced tomatoes, cucumbers, romaine lettuce, and red salad onions from the produce section add color and freshness to several meals without meaningfully moving the needle on cost.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Fresh Boneless Pork Chops with Stem Cluster Tomatoes and Red Salad Onions
Description: Center-cut boneless pork chops are seasoned and seared in a hot skillet until golden and cooked through, then topped with a quick pan sauce of halved stem cluster tomatoes and sliced red salad onions softened in the same pan. The bright, slightly acidic tomatoes balance the savory pork and make the whole dish come together in well under 30 minutes.
Sale items used: Fresh Boneless Pork Chops Center Cut Fresh Cut Daily, Stem Cluster Tomatoes, Red Salad Onions
Prep time: 25 minutes
Serving note: Buy 2 lbs of Fresh Boneless Pork Chops (4 chops, roughly 0.5 lb each), 1 lb of Stem Cluster Tomatoes, and 0.5 lb of Red Salad Onions. Serve with pantry rice or bread.
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: Chicken drumsticks are coated in olive oil and pantry spices, then baked at 425 degrees until the skin is deeply browned and the meat is cooked through, about 40 minutes. While the chicken bakes, a crisp salad of torn romaine, sliced cucumbers, and a drizzle of balsamic vinegar comes together in minutes.
Sale items used: Fresh Organic Chicken Drumsticks, Romaine Lettuce, Cucumbers, Tessera Balsamic Vinegar
Prep time: 45 minutes
Serving note: Buy 2 lbs of Fresh Organic Chicken Drumsticks (roughly 6-8 drumsticks), 1 pack of Romaine Lettuce (2 heads, use 1), and 1 pack of Cucumbers (2 cucumbers, use both). Buy 1 bottle of Tessera Balsamic Vinegar for the salad dressing. Chicken goes straight into the oven; salad is assembled while it bakes.
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 is browned in a skillet, then simmered with crushed stem cluster tomatoes, red salad onions, and pantry garlic into a chunky, herb-forward sauce. The sauce is ladled over cooked ramen noodles (discard the seasoning packets) for a fast, hearty weeknight dinner that uses no dairy at any step.
Sale items used: Fresh Italian Sausage, Stem Cluster Tomatoes, Red Salad Onions, Maruchan Ramen Noodles
Prep time: 30 minutes
Serving note: Buy 1.5 lbs of Fresh Italian Sausage, 1 lb of Stem Cluster Tomatoes, 0.5 lb of Red Salad Onions, and 4 packages of Maruchan Ramen Noodles (one per person, discard seasoning packets). Slice sausage into coins before browning for faster cooking.
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 dusted with pantry flour and spices, then pan-fried in olive oil until golden and flaky, and served tucked into crisp butter lettuce leaves with sliced cucumbers and a drizzle of Mikes Amazing Mustard. The lettuce-wrap format keeps the meal light and fresh, and the whole thing is on the table in under 30 minutes.
Sale items used: Ocean Fresh Wild All Natural Pollock Fillets, Hydroponic Crisp Butter Lettuce, Cucumbers, Mikes Amazing Mustard
Prep time: 25 minutes
Serving note: Buy 2 lbs of Ocean Fresh Wild All Natural Pollock Fillets, 1 pack of Hydroponic Crisp Butter Lettuce (2 heads, use both for wrapping), and 1 pack of Cucumbers (2 cucumbers, use both). Buy Mikes Amazing Mustard by the pound - 0.25 lb is plenty for a condiment drizzle for 4 people.
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 olive oil until golden on the outside, then combined with sliced Polska Kielbasa and Hanover Air Fryer Vegetables cooked according to package directions, all finished with pantry soy sauce and garlic. The kielbasa adds a smoky, savory depth that makes this feel like a full, satisfying Friday meal without any dairy.
Sale items used: Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken, Polska Kielbasa, Hanover Air Fryer Vegetables Peas Corn Squash
Prep time: 30 minutes
Serving note: Buy 2 packages of Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken (14-16 oz. each, use both), 2 packages of Polska Kielbasa (13 oz. each, use both), and 2 packages of Hanover Air Fryer Vegetables Peas Corn Squash (10-12 oz. each, use both). Press tofu for at least 15 minutes before cooking for best browning.
Recipes:
- Crispy Air Fryer Tofu Recipe

SHOPPING LIST

Buy on sale:
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily (2 lbs): $4.98
- Stem Cluster Tomatoes (2 lbs): $1.98
- Red Salad Onions (1 lb): $0.99
- Fresh Organic Chicken Drumsticks (2 lbs): $7.98
- Romaine Lettuce (x1 pack of 2): $1.00
- Cucumbers (x2 packs of 2): $2.00
- Tessera Balsamic Vinegar (x1): $1.99
- Fresh Italian Sausage (1.5 lbs): $5.24
- Maruchan Ramen Noodles (x4): $1.00
- Ocean Fresh Wild All Natural Pollock Fillets (2 lbs): $13.98
- Hydroponic Crisp Butter Lettuce (x1 pack of 2): $2.50
- Mikes Amazing Mustard (0.25 lb): $0.25
- Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken (x2 packages): $4.00
- Polska Kielbasa (x2 packages): $6.98
- Hanover Air Fryer Vegetables Peas Corn Squash (x2 packages): $3.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or your preferred spice blend for chicken and pork
- All-purpose flour (for dusting pollock)
- Soy sauce (check label for dairy-free; most are)
- Cooked rice or pantry bread for Monday