Meijer Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sheet-Pan Chicken Thighs with Sweet Potatoes and Cranberries
Description: Two bone-in chicken thighs roast on one pan with cubed sweet potato, a few fresh cranberries and onion until the skin is crisp and the cranberries burst into a tart glaze. Olive oil keeps the whole dish dairy-free.
Sale items used: Chicken Thighs ($1.69/lb), Bulk Sweet Potatoes ($0.89/lb), Fresh Cranberries ($0.99 per 12 oz. pkg), Yellow Onions ($1.79 per 3 lb. bag)
Prep time: 10 minutes prep, 40 minutes cook
Serving note: Assume 0.75 lb of bone-in chicken thighs (2 thighs), 1 medium sweet potato (about 0.5 lb) cubed, 1/4 cup cranberries (about 1 oz), 1/4 sliced onion, 1 tbsp olive oil, salt, pepper and thyme. Roast at 425 F for 35 to 40 minutes. Save the remaining cranberries for Friday's gravy, or freeze them.
Recipes:
- Sheet Pan Chicken and Sweet Potatoes with Olives
- Sheet Pan Chicken Thighs and Sweet Potatoes
- Sheet Pan Cranberry Chicken Dinner

Tuesday
Meal: Skillet Beef and Potato Hash with Onions
Description: Diced russet potato crisps in a hot skillet with browned ground beef and sweet onion for a hearty one-pan dinner. It is cooked in olive oil with no butter or cheese.
Sale items used: Fresh from Meijer 80% Lean Ground Beef ($4.49/lb), Russet Potatoes ($1.99 per 5 lb. bag), Yellow Onions ($1.79 per 3 lb. bag)
Prep time: 10 minutes prep, 25 minutes cook
Serving note: Assume 0.5 lb of 80% lean ground beef, 1 medium russet (about 0.5 lb) in 1/2-inch dice, 1/2 diced onion, 1 tbsp olive oil, salt, pepper, paprika and garlic powder. Microwave the diced potato for 3 minutes first to speed up crisping. Brown the beef, remove it, crisp the potatoes and onion, then stir the beef back in.
Recipes:
- Beef & Sweet Potato Hash Skillet
- Ground Beef and Potato Skillet
- Simple Beef & Hash Brown Skillet

Wednesday
Meal: Baked Bone-In Ham with Sauteed Greens and Mashed Sweet Potatoes
Description: A small bone-in ham portion bakes with a mustard and brown sugar glaze while collard greens saute with garlic and sweet potatoes mash until creamy. The mash gets its smoothness from olive oil and a splash of broth instead of butter or milk.
Sale items used: Meijer Portion Ham Bone in ($2.49/lb), Turnip, Mustard or Collard Greens ($1.29 each), Bulk Sweet Potatoes ($0.89/lb)
Prep time: 15 minutes prep, 45 minutes cook
Serving note: Assume a 0.75 lb bone-in ham portion, plus about 0.75 lb of sweet potatoes (1 large) for the mash. Use about half the bunch of greens, and save the other half for Thursday. Bake the ham covered at 350 F for 35 to 40 minutes, uncovering for the last 10 minutes to glaze. Boil the cubed sweet potato for 15 minutes while the ham bakes, then saute the greens in 1 tsp olive oil with garlic for 8 minutes. Check the ham label to confirm it is dairy-free. Leftover ham makes a good lunch.
Recipes:
- GLAZED HAM WITH SWEET POTATO MASH
- The Easiest Mashed Sweet Potatoes (Vegan, Dairy Free)
- Leftover Ham Bone Soup

Thursday
Meal: Baked Chicken Wings with Mandarin-Soy Glaze, Rice and Sauteed Greens
Description: Crispy oven-baked wings are tossed in a sticky glaze of fresh mandarin juice, soy sauce and garlic, then served over rice with garlicky sauteed greens. The glaze is entirely dairy-free.
Sale items used: Chicken Wings ($2.99/lb), Mandarin Oranges ($2.99 per 3 lb. bag), Turnip, Mustard or Collard Greens ($1.29 each, remaining half from Wednesday)
Prep time: 10 minutes prep, 45 minutes cook
Serving note: Assume 1 lb of chicken wings (about 8 to 10 pieces). Juice 2 mandarins (about 1/3 cup) and simmer with 1 tbsp soy sauce, 1 tsp honey or sugar, garlic and ginger until syrupy. Cook 1/2 cup dry rice (about 1 1/2 cups cooked) from your pantry. Pat the wings dry, toss with a little baking powder, salt and pepper, and bake at 425 F for 40 to 45 minutes, turning once. Toss them in the glaze at the end. Saute the leftover greens in 1 tsp olive oil. Eat the remaining mandarins as snacks.
Recipes:
- Asian Sticky Chicken Wings (Gluten-Free, Dairy-Free)

Friday
Meal: Oven-Braised Chuck Roast with Potatoes and Onions
Description: A small chuck roast braises low and slow in broth with onion and chunks of russet potato until fork-tender. The pan juices become a rich dairy-free gravy.
Sale items used: Fresh from Meijer Certified Angus Beef Chuck Roast ($6.99/lb), Russet Potatoes ($1.99 per 5 lb. bag), Yellow Onions ($1.79 per 3 lb. bag)
Prep time: 15 minutes prep, 2 hours 45 minutes cook
Serving note: Assume a 1 lb chuck roast, which gives about 2 servings, so you will have leftovers for lunch. Use 1 medium russet (about 0.5 lb) in large chunks, 1 sliced onion, 1 cup broth or water, 1 tbsp olive oil, salt, pepper, garlic and thyme. Sear the roast, add everything to a covered pan, and braise at 300 F for 2 1/2 to 3 hours. To save time, prep and sear the roast the night before and refrigerate it, then add the vegetables and braise the next evening. Start it by 3:30 pm for a 6:30 pm dinner.
Recipes:
- Apple Cider Braised Chuck Roast with Roasted Potatoes
- Braised Chuck Roast (One Pot, Fall Apart Recipe)
- Braised Chuck Roast

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs (0.75 lb): $1.27
- Bulk Sweet Potatoes (1.5 lbs): $1.34
- Fresh Cranberries (x1 12 oz. pkg): $0.99
- Fresh from Meijer 80% Lean Ground Beef (0.5 lb): $2.25
- Yellow Onions (x1 3 lb. bag): $1.79
- Russet Potatoes (x1 5 lb. bag): $1.99
- Meijer Portion Ham Bone in (0.75 lb): $1.87
- Turnip, Mustard or Collard Greens (x1 bunch): $1.29
- Fresh from Meijer Family Pack Chicken Wings (1 lb): $2.99
- Mandarin Oranges (x1 3 lb. bag): $2.99
- Fresh from Meijer Certified Angus Beef Chuck Roast (1 lb): $6.99

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh or powder)
- Dried thyme
- Paprika
- Soy sauce
- Honey or sugar
- Brown sugar
- Yellow or Dijon mustard
- Fresh ginger or ground ginger
- Baking powder
- Long-grain white rice
- Beef or chicken broth (dairy-free)