Meijer Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Sauteed Honeycrisp Apples and Onions
Description: Two thick pork loin chops are seared until golden, then served over sweet-tart Honeycrisp apples and onions sauteed in olive oil. It is a quick, cozy skillet dinner sized for two.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops, Bulk Honeycrisp Apples
Prep time: 30 minutes
Serving note: Use 1 lb of pork chops (2 chops, about 0.5 lb each) and 1 lb of Honeycrisp apples (about 2 medium apples, sliced). Add 1 medium onion, sliced, and 1 tbsp olive oil, with salt, pepper, and a pinch of thyme. Cook with olive oil only, 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-sliced chicken breast and bright broccoli florets are tossed in a savory garlic-ginger soy sauce. It is served over 1 cup of fluffy cooked rice per person.
Sale items used: Family Pack Chicken Breasts
Prep time: 25 minutes
Serving note: Use 1 lb of chicken breast, sliced thin, from the 1.75 lb total bought this week. Add 3 cups broccoli florets (about 1 medium head), 3/4 cup uncooked rice (makes about 2 cups cooked), 2 tbsp soy sauce, 1 tsp cornstarch, 2 cloves garlic, and 1 tbsp oil. Check that your soy sauce has no dairy ingredients.
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: Lean ground round is browned with onion and peppers, then simmered with tomatoes, beans, and chili spices into a hearty dairy-free chili. This makes two generous bowls with a little left over for lunch.
Sale items used: Certified Angus Beef Ground Round
Prep time: 20 minutes
Serving note: Use 0.75 lb of ground round, plus 1 can (15 oz) kidney beans, drained, 1 can (14.5 oz) diced tomatoes, 1/2 cup broth, 1/2 onion, 2 cloves garlic, and 1.5 tbsp chili powder. Total time is about 70 minutes, including a 40 to 45 minute simmer. To save time, make it up to 2 days ahead and reheat on the stove, since the flavor improves overnight.
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 boneless pork tenderloin is brushed with a honey-mustard glaze and roasted until juicy and caramelized. It is served with oven-roasted carrots cooked on the same pan.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins
Prep time: 35 minutes
Serving note: Use 1 lb of pork tenderloin (about 0.5 lb per person). Glaze it with 1 tbsp honey, 1 tbsp Dijon mustard, 1 tsp olive oil, and 1 clove minced garlic. Toss 3/4 lb carrots (about 4 medium) with 1 tbsp olive oil. Roast both at 425F for 22 to 25 minutes, until the pork reaches 145F, then rest 5 minutes.
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: Bite-size chicken pieces and tender broccoli are tossed with pasta in a bright lemon-garlic olive oil sauce. No cheese or cream is needed, as pasta water and lemon make it silky.
Sale items used: Family Pack Chicken Breasts
Prep time: 30 minutes
Serving note: Use the remaining 0.75 lb of chicken breast, cubed, from the 1.75 lb total. Add 6 oz dry pasta (check the label for dairy-free), 2 cups broccoli florets, 3 cloves garlic, juice and zest of 1 lemon, 2 tbsp olive oil, and 1/4 cup reserved pasta water.
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 (1 lb): $1.99
- Bulk Honeycrisp Apples (1 lb): $1.79
- Family Pack Chicken Breasts (1.75 lbs): $4.01
- Certified Angus Beef Ground Round (0.75 lb): $4.87
- Fresh from Meijer Boneless Pork Tenderloin (1 lb): $2.49

Pantry staples needed:
- Olive oil, cooking oil, salt, black pepper, dried thyme, chili powder, cumin
- Soy sauce, honey, Dijon mustard, cornstarch, fresh ginger
- Garlic (1 head), onions (2 medium), lemons (1)
- Long-grain rice, dry pasta (dairy-free)
- Canned kidney beans (1 can), canned diced tomatoes (1 can), broth
- Fresh produce at regular price: broccoli (2 medium heads), carrots (about 1 lb), bell pepper (1)