Piggly Wiggly Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Pork Chops with Onions and Sauteed Zucchini
Description: One center cut pork chop is seared in a skillet, then topped with onions softened in the pan drippings. A small zucchini is sauteed alongside for an easy, balanced plate.
Sale items used: Family Pack Center Cut Pork Chops, Peruvian Sweet Onions, Zucchini or Yellow Squash
Prep time: 25 minutes
Serving note: Use 1 pork chop (assume about 0.6 lb total), half a sweet onion (about 0.3 lb), and 1 small zucchini (about 0.4 lb). Cook with oil, salt, and pepper, no butter.
Tuesday
Meal: Baked Tilapia with Peppers and Rice
Description: One tilapia fillet is baked on a bed of sliced green bell pepper until flaky. It is served over a pouch of ready rice for a quick, light dinner.
Sale items used: Sea Best Frozen Fresh Tilapia Fillets, Green Bell Peppers (Extra Large), Ben's Ready Rice Pouch
Prep time: 30 minutes
Serving note: Use 1 tilapia fillet (thaw overnight in the fridge), 1 extra large green pepper, and 1 rice pouch. The second rice pouch can be used another week. Season with olive oil, lemon or pepper, and garlic powder. Check that the rice pouch flavor you choose has no dairy.
Recipes:
- Baked Tilapia, Fresh veggies & Onion Rice
Wednesday
Meal: Roast Whole Chicken with Potatoes
Description: A small whole chicken is roasted with a couple of potatoes until the skin is crisp and the meat is juicy. Leftover chicken is portioned for lunches later in the week.
Sale items used: Springer Mountain Farms Fresh Whole Chicken, Green Giant Idaho Potatoes (10 Lb Bag)
Prep time: 90 minutes
Serving note: Assume a 4 lb chicken and use 2 medium potatoes (about 0.75 lb) from the 10 lb bag. Eat about one quarter of the chicken tonight and save the rest for leftovers. Total time is over an hour, so pat the chicken dry and season it the night before, and cut the potatoes while the oven preheats. Roast at 425F for about 75 minutes, until 165F in the thickest part.
Recipes:
- Roast Whole Chicken with Potatoes and Apples (Dairy-free)
Thursday
Meal: Italian Sausage and Mushroom Skillet with Tomatoes
Description: Italian sausage links are browned with sliced portabella mushrooms and cherry tomatoes in one pan. The tomatoes burst into a light sauce that coats everything.
Sale items used: Johnsonville Fresh Brats or Italian Sausage Links, Baby Portabella Mushrooms, NatureSweet Cherubs Tomatoes, Peruvian Sweet Onions
Prep time: 30 minutes
Serving note: Use 2 sausage links from the pack (freeze the rest), half a package of mushrooms (about 4 oz), and about 1 cup of cherry tomatoes. Add a few slices of leftover onion. Check that the sausage label lists no dairy.
Friday
Meal: Chili-Spiced Ground Chuck and Bean Skillet
Description: Ground chuck is browned with chili seasoning and simmered with canned beans and leftover onion. It makes a hearty, one-pan dinner with plenty of flavor.
Sale items used: Fresh Ground Chuck (Family Pack), Ranch Style Canned Beans, McCormick Chili Seasoning, Peruvian Sweet Onions
Prep time: 30 minutes
Serving note: Use 0.5 lb ground chuck, 1 can of beans, and 1 packet of chili seasoning. Add a few tablespoons of water and a small chopped onion. Serve over leftover rice or potatoes if you like.
Recipes:
- Classic Skillet Chili {Gluten Free}
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Family Pack Center Cut Pork Chops (0.6 lb): $1.55
- Peruvian Sweet Onions (1 lb): $0.99
- Zucchini or Yellow Squash (0.4 lb): $0.56
- Sea Best Frozen Fresh Tilapia Fillets (x1): $3.99
- Green Bell Peppers (Extra Large) (x1): $0.99
- Ben's Ready Rice Pouch (x2 for 2-pack): $5.00
- Springer Mountain Farms Fresh Whole Chicken (4 lbs): $6.76
- Green Giant Idaho Potatoes (10 Lb Bag) (x1): $2.99
- Johnsonville Fresh Brats or Italian Sausage Links (x1): $4.99
- Baby Portabella Mushrooms (x2 for 2-pack): $5.00
- NatureSweet Cherubs Tomatoes (x1): $3.99
- Fresh Ground Chuck (Family Pack) (0.5 lb): $2.75
- Ranch Style Canned Beans (x2 for 2-pack): $3.00
- McCormick Chili Seasoning (x4 for 4-pack): $5.00
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic powder
- Dairy-free Italian seasoning or dried oregano
- Lemon (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Smithfield Marinated Fresh Pork Tenderloins, Picnics or Loin Fillets: $4.99 each
- Kentucky Legend Sliced Bacon: $3.99 each
- USDA Choice Black Canyon Angus Boneless Beef New York Strip Steaks: $11.99/lb
- Fresh Ground Chuck (Family Pack): $5.49/lb
- USDA Choice Black Canyon Angus Boneless Beef Chuck Roast: $7.69/lb
- Family Pack Assorted Pork Chops: $1.59/lb
- Springer Mountain Farms Fresh Whole Chicken: $1.69/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Stew Meat: $7.99/lb
- Family Pack Center Cut Pork Chops: $2.59/lb
- Oscar Mayer Family Size Deli Fresh Lunch Meats: $4.99 each
- Nathan's Beef Hot Dogs: $4.99 each
- Oscar Mayer Fun Pack Lunchables or Snackables: 2 for $5.00
- Carolina Pride Sliced or Cubed Ham: 2 for $6.00
- El Monterey Taquitos: $5.99 each
- El Monterey Burritos or Chimichangas (Family Size): $4.99 each
- Tennessee Pride Pork Sausage Rolls: $4.59 each
- Smoky Farms Frozen Sausage Patties: $3.99 each
- Tyson Fully Cooked Chicken Entrées: $8.99 each
- Field or Fischer's Hot Dogs or Sliced or Cracker Bologna: $0.99 each
- Cacique Beef or Pork Chorizo: $1.00 each
- Field Chili Roll: $4.59 each
- Johnsonville Fresh Brats or Italian Sausage Links: $4.99 each
- Johnsonville Fully Cooked Hot Dogs, Brats or Smoked Links: $3.99 each
- Family Pack Fresh Ground Chuck Patties: $5.99/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Chuck Steaks: $7.99/lb
- Cacique Mexicana Crema: 2 for $5.00
- Soules Kitchen Fully Cooked Chicken Fajita Meat: 2 for $4.00
- Sea Best Frozen Fresh Tilapia Fillets: $3.99 each
- Louis Kemp Imitation Crab or Lobster: 2 for $5.00
- Sea Best Fresh Frozen Flounder Fillets: $5.99 each
- Sea Best Fully Cooked Shrimp & Cocktail Sauce Tray: $9.99 each
- Sea Best Fresh Frozen Fully Cooked, Peeled, Tail On Shrimp: $8.99 each
Deli and prepared on sale:
- Fresh Baked Fresh Dough Pizza: $10.99 each
- Tyson Rotisserie Chicken: $8.99 each
- Kretschmar Turkey Breast Off The Bone: $7.99/lb
- Kretschmar Smoked Ham: $5.49/lb
Produce on sale:
- Washington Honeycrisp Apples: $1.49/lb
- Green Giant Idaho Potatoes (10 Lb Bag): $2.99 each
- Peruvian Sweet Onions: $0.99/lb
- Blackberries: 2 for $5.00
- Zucchini or Yellow Squash: $1.39/lb
- Baby Portabella Mushrooms: 2 for $5.00
- NatureSweet Cherubs Tomatoes: $3.99 each
- Green Bell Peppers (Extra Large): $0.99 each
- Pomegranates: 2 for $4.00
- Jonathan or McIntosh Apples (3 lb bag): $3.49 each
Dairy and eggs on sale:
- Kraft Natural Slices: 2 for $5.00
- Kraft Singles or Deli Deluxe Slices: $4.49 each
- Philadelphia To-Go Dips: $1.49 each
- Parkay Spray or Squeeze Margarine: $3.29 each
- Just Crack An Egg or Oscar Mayer Scramblers: $1.99 each
- Kraft Shreds or Chunks: $6.99 each
- Heluva Good Dip: $3.99 each
Bakery and bread on sale:
- Clyde's Glazed Yeast Donuts: $2.99 each
- Café Valley Large Croissants: $5.49 each
- Kimberley's Cupcakes: $3.99 each
- Gonnella Round Pumpernickel Bread: $4.99 each
- Rich's Variety Cake: $17.99 each
Pantry on sale:
- Old El Paso Premium Shells, Dinner Kit or Sauces: $2.99 each
- Old El Paso Shells, Tostadas, Rice or Beans: $1.49 each
- Old El Paso Refried Beans, Green Chiles or Enchilada Sauce: $0.99 each
- Betty Crocker or Mott's Fruit Snacks, Gushers, or Fruit By the Foot: $1.49 each
- Betty Crocker Premium Dessert or Baking Mixes: $1.99 each
- Betty Crocker Potatoes: $0.99 each
- Maruchan Ramen Noodles (6 ct): 2 for $6.00
- Nature Valley, Fiber One, Mott's or General Mills Cereal Bars: $1.49 each
- Old El Paso or Totino's Ramen Cups: $0.99 each
- Old El Paso Taco Seasoning Mix: $0.99 each
- Ben's Ready Rice Pouch: 2 for $5.00
- Stubb's Baked Beans: 2 for $5.00
- Chick-fil-A Sauce: $3.49 each
- Hunt's Tomatoes or Sauce: 2 for $3.00
- Juicy Juice: 2 for $7.00
- Hunt's Ketchup: $1.49 each
- Olive Garden Salad Dressing: $5.69 each
- Maxwell House Wake Up Roast: $10.99 each
- Heinz Mustard: $2.49 each
- Country Bob's Hog and Heat BBQ Sauce: $3.49 each
- Moore's Sauces: $2.99 each
- Country Bob's All Purpose Sauce: 2 for $7.00
- Slap Ya Mama Cajun Seasoning: $2.19 each
- Slap Ya Mama Sauces: $2.29 each
- Bush's Best Chili Beans or Magic Beans: 3 for $4.00
- Wolf Chili No Beans: 2 for $7.00
- Van Camp's Baked Beans: 4 for $5.00
- Ranch Style Canned Beans: 2 for $3.00
- Wolf Chili Premium With Beans: 2 for $6.00
- Irresistible Pro Gut Pasta: 2 for $6.00
- Splash Flavored Water: 2 for $5.00
- Pure Life Water: 2 for $3.00
- Act II Popcorn: 2 for $4.00
- McCormick Chili Seasoning: 4 for $5.00
- Snack Pack Pudding or Gelatin: $3.49 each
- Khloud Popcorn: $3.99 each
- CapriSun Multi Serve Drink: 2 for $5.00
- Quaker Popped Chips: $3.99 each
- StarKist Chunk Light Tuna: 4 for $5.00
- Log Cabin Pancake Syrup: $3.99 each
- Birch Benders Pancake Mix: $3.49 each
- Maruchan Ramen Noodles (3.3 oz): $0.59 each
- Bigelow Tea: $2.99 each
- Best Choice BBQ Sauce: $1.89 each
- Best Choice Signature Selections Skillet Meals: $4.99 each
- Pop-Tarts Pastries: $2.99 each
- Nabisco Family Size Oreos: $4.99 each
- Orville Redenbacher's Popcorn: $3.99 each
- Zesta Crackers: $2.99 each
- Kellogg's Cereal: 2 for $7.00
- Jiffy Corn Muffin Mix: $0.69 each
- Pringles Cannister Chips: 2 for $5.00
- Planters Peanuts: $2.99 each
- Deer Park Spring Water: $2.99 each
- Carroll Shelby's or Wick Fowler's Chili Kits: $3.49 each
- Crisco Spray: $2.99 each
- Sun-Maid Raisins: $2.99 each
- Crystal Granulated Sugar: $3.49 each
- Goo Goo Clusters or Lil' Goos: $4.99 each
- Tropicana Single Serve Juice: 2 for $3.00
- Nabisco Ritz or Snack Crackers: 2 for $8.00
- Frito-Lay's or Kettle Cooked Chips: 2 for $5.00
- General Mills Cereal: $1.49 each
- Progresso Soups: $1.49 each
- Green Giant Vegetables: $0.99 each
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99 each
- Chex Mix, Gardetto's or Bugles Snacks: $1.49 each
- Post Honey Bunches of Oats or Raisin Bran: $2.99 each
- Pepsi Products: 4 for $14.00
- Coca Cola Products: 3 for $14.00
- Gatorade Thirst Quencher: 2 for $6.00
- Best Choice Water: 2 for $7.00
- Juanita's Menudo: $5.25 each
- Zumbapica Tirolo Vitro: $24.99 each
- Del Primo Salsa: $1.99 each
- Nestlé Abuelita Cocoa: $5.99 each
- Zumbapica Forritos Tiritas: $4.59 each
Frozen on sale:
- Mrs. Paul's or Van de Kamp's Breaded Fish Fillets or Sticks: $4.99 each
- Red Baron Pizza: $3.99 each
- DiGiorno Stuffed Crust Pizza: $7.99 each
- Rana Lasagna, Enchilada Bake or Pasta Kit: $12.99 each
- Marie Callender's Family Size Entrées: $8.99 each
- Boston Market Frozen Entrées: 2 for $6.00
- Healthy Choice Café Steamers: $2.99 each
- Lily's Toaster Grills: $2.99 each
- Birds Eye Cob Corn: $2.99 each
- Birds Eye/McKenzie's Corn: 2 for $5.00
- Banquet Mega Chicken Tenders: $5.99 each
- Ore Ida Fries or Tater Tots: 2 for $5.00
- Bibigo or Pagoda Frozen Snacks or Appetizers: 2 for $6.00
- Authentic Asia Frozen Entrées: 2 for $7.00
- Red Lobster Frozen Biscuits: $4.49 each
- Savannah Classics Hushpuppies: $2.99 each
- Banquet Chicken Wings: $10.99 each
- Eggo Frozen Waffles: 2 for $6.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$47.56
for 1 person · $47.56 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly weekly sales flyer for the week of October 07, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Piggly Wiggly.