Meijer Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Sauteed Honeycrisp Apples and Onions
Description: One pork chop is seared in olive oil until golden, then served over a skillet of sweet-tart Honeycrisp apple slices and softened onion. It is a cozy, dairy-free fall dinner made in a single pan.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops ($1.99/lb), Bulk Honeycrisp Apples ($1.79/lb)
Prep time: 25 minutes
Serving note: Assumed 0.5 lb of pork chops (1 thick chop or 2 thin ones), 1 large Honeycrisp apple (about 0.5 lb), 1/2 medium onion, 1 tsp olive oil, 1/2 tsp dried thyme, and salt and pepper. Cook the apples in the same pan with a splash of water or broth, with no butter.
Recipes:
- Easy Skillet Pork Chops with Apples and Onions
- Apple Butter Pork Chops
- Pork Chops With Apples

Tuesday
Meal: Chicken and Broccoli Stir-Fry over Rice
Description: Thin slices of chicken breast are stir-fried with crisp broccoli florets in a garlicky soy-ginger sauce. It is served over one cup of fluffy cooked rice.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 25 minutes
Serving note: Assumed 0.5 lb of chicken breast, 1 heaping cup of broccoli florets (about 1 small crown), 1/2 cup uncooked rice (makes about 1 cup cooked), 1 tbsp soy sauce, 1 tsp cornstarch, 1 clove garlic, and 1 tsp oil. Buy the broccoli crown once and save the other half for Friday.
Recipes:
- Dairy-Free Chicken and Broccoli Stir Fry Recipe
- Easy Chicken and Broccoli - A Quick and Saucy Stir Fry
- 30-Minute Low-FODMAP Chicken & Broccoli Stir-Fry; Gluten-free, Dairy-free

Wednesday
Meal: Beef and Bean Chili
Description: Browned lean ground round simmers with kidney beans, tomatoes, and warm chili spices into a thick, hearty bowl. This makes one generous serving plus a little extra for a lunch the next day.
Sale items used: Certified Angus Beef Ground Round ($6.49/lb)
Prep time: 45 minutes
Serving note: Assumed 0.5 lb of ground round, 1/2 can (about 7 oz) kidney beans, 1/2 can (about 7 oz) diced tomatoes, 1/4 onion, 1 clove garlic, 1 tbsp chili powder, 1/2 tsp cumin, and 1/2 cup broth or water. Freeze or refrigerate the extra portion, and top with avocado or green onion instead of cheese.
Recipes:
- Beef and Bean Chili - Gluten Free & Dairy Free
- Gluten-Free Chili
- Easy, Healthy Chili (Gluten Free, Dairy Free)

Thursday
Meal: Honey-Mustard Oven-Roasted Pork with Roasted Carrots
Description: A small pork tenderloin portion is brushed with a honey and Dijon glaze and roasted on a sheet pan alongside carrot sticks. The result is a tender, caramelized, dairy-free dinner with very little cleanup.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins ($2.49/lb)
Prep time: 40 minutes
Serving note: Assumed 0.5 lb of pork tenderloin, 2 medium carrots (about 1 cup cut), 1 tbsp honey, 1 tbsp Dijon mustard, 1 tsp olive oil, and salt and pepper. Roast at 425F for about 20 to 25 minutes, until the pork reaches 145F.
Recipes:
- Honey Mustard Roasted Pork Tenderloin (with potatoes and carrots)
- Roasted Carrots with Honey-Mustard Glaze
- Honey Mustard Roasted Carrots Recipe

Friday
Meal: Lemon Garlic Chicken Pasta with Broccoli
Description: Sliced chicken breast and broccoli are tossed with warm pasta in a bright sauce of olive oil, garlic, and fresh lemon. It is light, zesty, and free of any cream or cheese.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 25 minutes
Serving note: Assumed 0.5 lb of chicken breast, 2 oz (about 1 cup cooked) dry dairy-free pasta, 1 cup broccoli florets, 2 cloves garlic, 1/2 lemon (juice and zest), 1 tbsp olive oil, and 2 tbsp pasta water or broth. Cook the broccoli in the pasta water for the last 2 minutes to save a pot.
Recipes:
- Dairy-free Lemon Chicken Pasta
- One Pot Lemon Chicken Pasta {Gluten-free, Dairy-free}
- Lemon Chicken Pasta

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Pork Loin Assorted Chops (0.5 lb): $1.00
- Bulk Honeycrisp Apples (0.5 lb): $0.90
- Family Pack Chicken Breasts (1 lb): $2.29
- Certified Angus Beef Ground Round (0.5 lb): $3.25
- Fresh from Meijer Boneless Pork Tenderloins (0.5 lb): $1.25

Pantry staples needed:
- Olive oil and a neutral cooking oil
- Salt, black pepper, dried thyme, chili powder, cumin
- Soy sauce, cornstarch, honey, Dijon mustard
- Garlic, 1 onion, 1 lemon
- Rice and dairy-free pasta (check the label)
- Broth or water
- 1 can kidney beans and 1 can diced tomatoes
- 1 small broccoli crown (for Tuesday and Friday) and 2 medium carrots, at regular price