Publix Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Top Sirloin Steak: $10.99/lb
- Ground Chuck: $5.99/lb
- Lobster Tails: $8.99 each
- White Shrimp: $18.49/lb
- GreenWise Sockeye Salmon Fillets: $16.99/lb
- Publix Hand-Breaded Panko Shrimp: $7.99 each
- The Original Bourbon Marinated Salmon: $8.99 each
- Boneless Chuck Roast: $7.99/lb
- Publix Chicken Breast Cutlets: $9.99/lb
- Bluehouse Atlantic Salmon Fillets: $9.99/lb
- Catfish Fillets: $9.99/lb
- GreenWise Snow Crab Clusters: $10.99/lb
- Publix Extra Lean Pork Loin Tenderloin: $7.99/lb
- Publix Parmesan Chicken Breast Cutlets: $6.99/lb (contains dairy - excluded from meal plan)
- GreenWise Lean Pork Loin Chops: $6.99/lb
- GreenWise Angus Ribeye Steak: $21.99/lb
- Hormel Black Label Bacon: 2 for $6.00
- Springer Mountain Farms Chicken Breast Strips: $7.99/lb
- GreenWise Boneless Skinless Chicken Breast: $5.99/lb
- Publix Whole Young Chicken: $1.49/lb
- Applegate Naturals Uncured Turkey Bacon: $5.49 for 8-oz pkg
- Publix Sweet Italian Sausage: $5.99 for 20-oz pkg
- Publix Top Round Roast Beef: $4.99/lb
- Honey Bourbon Salmon Burgers: $3.00 each
- Ball Park Franks: $3.00 for 15-oz pkg
- Publix Gourmet Beef Meatballs Bacon & Cheddar: $8.99/lb (contains dairy - excluded from meal plan)
- Publix Gourmet Meatballs Southwest Chipotle: $8.79/lb
- Springer Mountain Farms Ground Chicken Breast: $3.99 for 6-oz pkg
- Steakhouse Elite Signature Ground Beef: $9.99 for 16-oz pkg
- Boar's Head Ovengold Roasted Turkey Breast: $8.49/lb
- Publix Lemon Pepper Oven-Roasted Chicken: $6.99 each
- Smithfield Marinated Pork Tenderloin: $5.99 for 19.2-23-oz pkg

Vegetables on sale:
- Vidalia Sweet Onions: $3.49 for 5-lb bag
- Peaches or Nectarines: $2.99/lb
- Cherries: $4.99/lb
- Publix Pineapple Chunks: $3.99/lb
- Small Red Seedless Watermelon: $5.99 each
- Organic Strawberries: 3 for $10.00
- Red or White Seedless Grapes: $2.99/lb
- Crunch Pale Apple Slices: $2.99 for 2-3-oz pkg
- Black or Red Plums: $1.99/lb
- Plumeots: $2.49/lb
- Organic Plums: $2.49/lb
- Garden Life Romaine, Green, or Red Leaf: $3.99 for 7-oz cont
- Yellow Squash or Zucchini: $1.99 for 2-oz tray (price not listed per standard unit - included as shown)
- Bulk Sweet Corn: 5 for $5.00
- Broccoli or Cauliflower: 2 for $6.00
- Green Avocados: 2 for $5.00
- Publix Tricolor Peppers: $4.99 for 3-ct pkg
- Publix White Mushrooms: 2 for $6.00
- Publix Classic Salad Blend: $2.00 for 16-oz pkg
- Publix Idaho Russet Potatoes: $3.99 for 5-lb bag

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Publix Whole Young Chicken: $1.49/lb, approx. 4 lb bird = $5.96 total, about $1.49 per serving
- Publix Sweet Italian Sausage: $5.99 for 20-oz pkg, one pkg feeds 4, about $1.50 per serving
- Ground Chuck: $5.99/lb, 1.5 lb for 4 people = $8.99 total, about $2.25 per serving
- Smithfield Marinated Pork Tenderloin: $5.99 for 19.2-23-oz pkg, one pkg feeds 4, about $1.50 per serving (listed here by total; per-serving similar to sausage)
- GreenWise Lean Pork Loin Chops: $6.99/lb, 1.5 lb for 4 people = $10.49 total, about $2.62 per serving
- Publix Top Round Roast Beef: $4.99/lb, 1.5 lb for 4 people = $7.49 total, about $1.87 per serving
- GreenWise Boneless Skinless Chicken Breast: $5.99/lb, 1.5 lb for 4 people = $8.99 total, about $2.25 per serving
- Catfish Fillets: $9.99/lb, 1.5 lb for 4 people = $14.99 total, about $3.75 per serving
- Bluehouse Atlantic Salmon Fillets: $9.99/lb, 1.5 lb for 4 people = $14.99 total, about $3.75 per serving
- Publix Extra Lean Pork Loin Tenderloin: $7.99/lb, 1.5 lb for 4 people = $11.99 total, about $3.00 per serving
- Boneless Top Sirloin Steak: $10.99/lb, 1.5 lb for 4 people = $16.49 total, about $4.12 per serving
- GreenWise Snow Crab Clusters: $10.99/lb, 2 lb for 4 people = $21.98 total, about $5.50 per serving
- White Shrimp: $18.49/lb, 1.5 lb for 4 people = $27.74 total, about $6.94 per serving
- GreenWise Sockeye Salmon Fillets: $16.99/lb, 1.5 lb for 4 people = $25.49 total, about $6.37 per serving
- GreenWise Angus Ribeye Steak: $21.99/lb, 1.5 lb for 4 people = $32.99 total, about $8.25 per serving

This week's flyer leans heavily on premium seafood and steaks, so the plan anchors four nights on the most economical proteins available. The Publix Whole Young Chicken at $1.49/lb is the standout deal of the week - a 4-lb bird costs under $6 and feeds everyone well. The Smithfield Marinated Pork Tenderloin at $5.99 a package and the Publix Sweet Italian Sausage at $5.99 for 20 oz are both exceptional flat-price values that keep two more nights very affordable. Ground Chuck at $5.99/lb rounds out the economical four with a hearty skillet meal. For the one premium night, Catfish Fillets at $9.99/lb were chosen over salmon, shrimp, crab, or steak because they deliver a genuine seafood dinner at the lowest per-serving cost among the premium-tier proteins - roughly $3.75 per person versus $6 or more for shrimp or crab. The ribeye, snow crab, sockeye salmon, and white shrimp were all deliberately skipped because even at sale prices they would push the weekly total well above the comfortable range for a family of four.

5-DAY MEAL PLAN

Monday
Meal: Roasted Publix Whole Young Chicken with Sweet Corn and Broccoli
Description: A whole young chicken is seasoned and roasted in the oven until the skin is golden and the meat is fully cooked through, then carved at the table for a classic family dinner. Sweet corn on the cob and steamed broccoli round out the plate with simple, fresh sides.
Sale items used: Publix Whole Young Chicken, Bulk Sweet Corn, Broccoli or Cauliflower
Prep time: 20 minutes prep, 75 minutes roast
Serving note: One 4-lb Publix Whole Young Chicken serves 4; 4 ears of sweet corn (from the 5 for $5.00 deal, use 4 ears); 1 head of broccoli from one purchase of Broccoli or Cauliflower (2 for $6.00, buy 2 to use across the week). Make-ahead note: the chicken can be seasoned and refrigerated up to 8 hours before roasting; plan to start roasting about 90 minutes before dinner.

Tuesday
Meal: Smithfield Marinated Pork Tenderloin with Sauteed Zucchini and Vidalia Onions
Description: The pre-marinated pork tenderloin is seared in a hot skillet and finished in the oven until just cooked through, then sliced into medallions for serving. Sliced zucchini and Vidalia sweet onions are sauteed in the same pan, picking up the savory drippings for a quick and flavorful side.
Sale items used: Smithfield Marinated Pork Tenderloin, Yellow Squash or Zucchini, Vidalia Sweet Onions
Prep time: 10 minutes prep, 30 minutes cook
Serving note: One 19.2-23-oz pkg of Smithfield Marinated Pork Tenderloin serves 4; one 2-oz tray of Yellow Squash or Zucchini (supplement with pantry oil and seasoning); use approximately 1 lb of Vidalia Sweet Onions from the 5-lb bag purchased for the week.

Wednesday
Meal: Ground Chuck Taco Bowls with Tricolor Peppers and Avocado
Description: Seasoned ground chuck is browned in a skillet with diced tricolor peppers and onion, then served over jasmine rice with sliced fresh avocado on top. This build-your-own bowl format is hearty, colorful, and completely dairy-free with no cheese or sour cream.
Sale items used: Ground Chuck, Publix Tricolor Peppers, Green Avocados, Vidalia Sweet Onions, Mahatma Jasmine Rice
Prep time: 25 minutes
Serving note: 1.5 lb of Ground Chuck at $5.99/lb; one 3-ct pkg of Publix Tricolor Peppers; 2 Green Avocados (one pkg of 2 for $5.00); use approximately 0.5 lb of Vidalia Sweet Onions from the 5-lb bag; one 2-lb bag of Mahatma Jasmine Rice (use about half the bag, remainder is pantry stock).

Thursday
Meal: Pan-Fried Catfish Fillets with Roasted Russet Potatoes and Cauliflower
Description: Catfish fillets are dredged in seasoned cornmeal and pan-fried in a skillet until golden and crisp on the outside and flaky inside, delivering a Southern-style dinner without any dairy. Oven-roasted russet potato wedges and roasted cauliflower florets serve as hearty, satisfying sides.
Sale items used: Catfish Fillets, Publix Idaho Russet Potatoes, Broccoli or Cauliflower
Prep time: 15 minutes prep, 35 minutes cook
Serving note: 1.5 lb of Catfish Fillets at $9.99/lb serves 4; use approximately 1.5 lb of russet potatoes from the 5-lb bag; use the second head of cauliflower from the 2 for $6.00 Broccoli or Cauliflower purchase made on Monday.
Recipes:
- Southern Pan Fried Catfish Recipe

Friday
Meal: Publix Sweet Italian Sausage Skillet with Mushrooms and Peppers over Rice
Description: Sweet Italian sausage links are sliced and browned in a skillet with white mushrooms and remaining Vidalia onion, then simmered briefly with a splash of chicken broth until everything is glazed and fragrant. The savory sausage and vegetable mixture is ladled over fluffy jasmine rice for a satisfying end-of-week dinner.
Sale items used: Publix Sweet Italian Sausage, Publix White Mushrooms, Vidalia Sweet Onions, Mahatma Jasmine Rice
Prep time: 30 minutes
Serving note: One 20-oz pkg of Publix Sweet Italian Sausage serves 4; one pkg of Publix White Mushrooms (from 2 for $6.00, buy 2 to have enough); use remaining Vidalia Sweet Onions from the 5-lb bag; use remaining Mahatma Jasmine Rice from the bag opened Wednesday.
Recipes:
- Easy Sausage and Rice Skillet Recipe

SHOPPING LIST

Buy on sale:
- Publix Whole Young Chicken (1 bird, approx. 4 lb): $5.96
- Bulk Sweet Corn (4 ears from 5 for $5.00): $4.00
- Broccoli or Cauliflower (2 for $6.00): $6.00
- Smithfield Marinated Pork Tenderloin (1 pkg): $5.99
- Yellow Squash or Zucchini (1 tray): $1.99
- Vidalia Sweet Onions (1 bag, 5 lb): $3.49
- Ground Chuck (1.5 lb at $5.99/lb): $8.99
- Publix Tricolor Peppers (1 pkg): $4.99
- Green Avocados (1 pkg of 2): $5.00
- Mahatma Jasmine Rice (1 bag, 2 lb): $2.00
- Catfish Fillets (1.5 lb at $9.99/lb): $14.99
- Publix Idaho Russet Potatoes (1 bag, 5 lb): $3.99
- Publix Sweet Italian Sausage (1 pkg): $5.99
- Publix White Mushrooms (2 for $6.00): $6.00

Pantry staples needed:
- Olive oil or vegetable oil (for roasting and pan-frying)
- Salt, black pepper, garlic powder, paprika, cumin (for seasoning throughout the week)
- Cornmeal (for dredging catfish)
- Chicken broth (for Friday sausage skillet)
- Taco seasoning or chili powder (for Wednesday ground chuck bowls)
- Lime juice (for avocado bowls)