Publix Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: GreenWise Ground Chicken Lettuce-Free Rice Bowl with Broccoli and Soy-Ginger Glaze
Description: Seasoned GreenWise ground chicken is browned in a skillet and served over fluffy white rice alongside steamed broccoli, all finished with a savory soy-ginger glaze made from pantry staples. This satisfying one-bowl meal is hearty, dairy-free, and comes together in under 30 minutes for a single serving.
Sale items used: GreenWise Ground Chicken (16-oz tray, $3.99), Broccoli (1 bunch, 2 for $6.00)
Prep time: 25 minutes
Serving note: Use approximately 6 oz of ground chicken from the 16-oz tray (freeze the remainder in two portions for future meals); use half a broccoli bunch, roughly 1.5 cups of florets; cook 1/2 cup dry rice to yield about 1 cup cooked. The remaining ground chicken can be portioned and frozen the same day for easy future meals.
Recipes:
- Asian Ground Chicken Rice Bowls - Easy!
Tuesday
Meal: Pan-Seared Perdue Boneless Skinless Chicken Breasts with Sweet Corn and Green Beans
Description: A single Perdue boneless skinless chicken breast is seasoned and seared in a hot skillet until golden and juicy, then served alongside a fresh ear of sweet corn and crisp-tender green beans. This clean, simple plate is naturally dairy-free and highlights three sale items for a well-balanced weeknight dinner.
Sale items used: Perdue Boneless Skinless Chicken Breasts ($4.49/lb), Bulk Sweet Corn (5 for $3.00), Publix Green Beans (1-lb bag, $2.99)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of chicken breast, estimated cost $2.25; buy 1 ear of corn at $0.60; use about half the 1-lb bag of green beans (roughly 2 cups) and store the rest refrigerated for later in the week. Total cook time is about 30 minutes so no make-ahead steps are needed.
Wednesday
Meal: Skillet-Seared GreenWise Lean Pork Loin Chops with Baby Bella Mushrooms and Balsamic Pan Sauce
Description: A single GreenWise lean boneless pork loin chop is seared in a hot skillet until caramelized, then a quick pan sauce is built with sliced baby bella mushrooms, balsamic vinegar, garlic, and a splash of chicken broth. The result is a restaurant-quality dairy-free dinner that comes together in one pan in about 30 minutes.
Sale items used: GreenWise Lean Pork Loin Chops ($6.49/lb), Publix Baby Bella Mushrooms (8-oz pkg., 2 for $4.00), GreenWise Organic Balsamic Vinegar (12.7-oz bot., $4.79)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of pork loin chops, estimated cost $3.25; buy one 8-oz package of baby bella mushrooms and use half (about 4 oz) for this meal, saving the rest for another use; the balsamic vinegar will be used in small quantity (about 1 tablespoon) and the bottle will last well beyond this week.
Thursday
Meal: Garlic-Lime White Shrimp Stir-Fry with Campari Tomatoes and Fresh Attitude Baby Spinach
Description: Large white shrimp are quickly stir-fried in olive oil with plenty of garlic and fresh lime juice, then tossed with halved Campari tomatoes and a generous handful of baby spinach that wilts beautifully into the pan. Served over rice or on its own, this bright and zesty one-pan meal is completely dairy-free and ready in about 20 minutes.
Sale items used: White Shrimp ($6.99/lb), Campari Tomatoes (1-lb pkg., BOGO), Fresh Attitude Salads - Baby Spinach (5-oz pkg., 2 for $6.00), Pompeian Imported Olive Oil (16-oz bot., BOGO)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of white shrimp, estimated cost $3.50; the Campari tomatoes are BOGO - buy one package and get one free, use about half of one package (roughly 8 oz) for this meal; buy one 5-oz bag of baby spinach and use the full bag; the olive oil BOGO requires purchasing two bottles - use one this week and store the second.
Recipes:
- garlicky shrimp and spinach stir-fry
Friday
Meal: Oven-Baked Salmon Fillets with Roasted Broccoli and Campari Tomatoes
Description: A fresh salmon fillet is seasoned with olive oil, garlic, and lemon, then oven-baked until flaky and tender alongside roasted broccoli florets and halved Campari tomatoes that caramelize beautifully at high heat. This elegant yet effortless dairy-free dinner is nutritious, colorful, and ready in about 35 minutes.
Sale items used: Salmon Fillets ($11.99/lb), Broccoli (already purchased Monday, use remaining half), Campari Tomatoes (use second free package from Thursday's BOGO)
Prep time: 35 minutes
Serving note: Purchase approximately 0.5 lb of salmon fillet, estimated cost $6.00; use the remaining half bunch of broccoli from Monday (stored in the refrigerator); use the second Campari tomato package obtained free from Thursday's BOGO deal - no additional purchase needed. Preheat oven to 400 degrees F and roast everything on one sheet pan for easy cleanup.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- GreenWise Ground Chicken (1 tray, 16 oz): $3.99
- Perdue Boneless Skinless Chicken Breasts (0.5 lb): $2.25
- Bulk Sweet Corn (1 ear): $0.60
- Publix Green Beans (1-lb bag): $2.99
- GreenWise Lean Pork Loin Chops (0.5 lb): $3.25
- Publix Baby Bella Mushrooms (1 pkg., 8 oz): $2.00
- GreenWise Organic Balsamic Vinegar (1 bot., 12.7 oz): $4.79
- White Shrimp (0.5 lb): $3.50
- Campari Tomatoes (buy 1 get 1 free, 2 x 1-lb pkg.): $1.99
- Fresh Attitude Salads Baby Spinach (1 pkg., 5 oz, 2 for $6.00): $3.00
- Pompeian Imported Olive Oil (buy 1 get 1 free, 2 x 16-oz bot.): $5.99
- Salmon Fillets (0.5 lb): $6.00
- Broccoli (1 bunch, 2 for $6.00): $3.00
Pantry staples needed:
- White rice (dry, about 1 cup)
- Soy sauce
- Fresh or ground ginger
- Garlic (fresh cloves)
- Limes (2)
- Lemon (1)
- Salt and black pepper
- Olive oil (pantry backup, covered by sale purchase above)
- Low-sodium chicken broth (small amount for pan sauce)
- Red pepper flakes (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- New York Strip Steak (Boneless, Publix USDA Choice Beef): $15.99/lb
- Sirloin Tri-Tip Roast (Publix USDA Choice Beef): $13.99/lb
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray): $3.99
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen): $6.99/lb
- Salmon Fillets (Fresh, Responsibly Sourced, Farmed): $11.99/lb
- Shrimp Snack Pack (Extra Large Cooked Shrimp & Cocktail Sauce, 13-oz pkg.): $10.00
- Brown Shrimp (Jumbo, 16 to 20 per Pound, Wild, Sustainably Sourced, Previously Frozen): $12.99/lb
- Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever): $4.49/lb
- Publix Mini Crab Cakes (With Sweet Heat Dipping Sauce, each tray): $7.99
- GreenWise Lamb Shoulder Blade Chops (Raised Without Antibiotics, Product of Australia): $9.49/lb
- GreenWise Angus Top Sirloin Steak (Boneless, USDA Choice Beef, Raised Without Antibiotics): $12.99/lb
- GreenWise Organic Chicken Breast Fillets (Boneless, Skinless, 99% Fat-Free, USDA Grade A): $7.99/lb
- Ground Sirloin (Publix Beef, USDA-Inspected, 3-lbs or More Package): $8.99/lb
- Publix Top Sirloin Beef Kabobs (With Vegetables): $13.99/lb
- Publix Bacon Wrapped Pork Tenderloin (Regular or Cajun-Style Seasoned, Prepared Fresh In-Store): $5.99/lb
- GreenWise 92% Lean Ground Beef (USDA-Inspected, Raised Without Antibiotics): $10.99/lb
- Hillshire Farm Lunch Meats (7 to 9-oz tub): 2 for $8.00
- Hormel Black Label Bacon (12 or 16-oz pkg.): $6.99
- Publix Tuna Steaks (Wild, Responsibly Sourced, Frozen, 12-oz pkg.): $5.99
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics): $6.49/lb
- GreenWise Flounder Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg.): $7.99
- GreenWise Uncured Pork Bacon (Raised Without Antibiotics, 8-oz pkg.): 2 for $8.00
- Steakhouse Elite Ground Beef Burgers (With Brisket, Kobe-Crafted, USDA Inspected, 16-oz pkg.): $10.49
- Diluigi Diner Style Smashables (18-oz tray): $9.99
- Publix Pork Picnic Half: $2.49/lb
- Tyson Restaurant Style Chicken (Crispy Nuggets, Lightly Breaded Bites, or Strips, Uncooked, 32 or 40-oz pkg.): $9.99
Deli and prepared on sale:
- Publix Salmon Meal for One (12-oz pkg.): $7.99
- Publix Meal for One (12 or 13-oz pkg.): $6.99
- Boar's Head Fryer Turkey Salad (Available in the Grab and Go Section of the Deli, each): $7.99
- Publix Italian-Style Wrap (Available in the Grab and Go Section of the Deli, 9.74-oz pkg.): $5.99
- Publix 20-Piece Fried Chicken Wings (Hot & Spicy, Breaded or Non-Breaded, Ready-to-Eat, each cont.): $14.99
- Publix 5-Piece Chicken Wings Meal (With Choice of Two Sides and a Roll, Hot, Ready-to-Eat, each): $8.99
- Boar's Head Lower Sodium Turkey Breast (Sliced Fresh in the Deli): $13.99/lb
- Publix Honey Maple Turkey Breast (Sliced Fresh in the Deli): $7.99/lb
- Publix Pistachio Pudding (Makes a Great Dessert or Snack): $2.99/lb
Produce on sale:
- Carambola (Fresh from Florida, each): 2 for $4.00
- Green Avocados (Fresh from Florida, each): 2 for $5.00
- Publix Tropical Coconut Mix: $5.99/lb
- Cherries (Extra Sweet and Extra Large Varieties): $4.99/lb
- Red or White Seedless Grapes (California-Grown, Only the Most Flavorful Varieties Chosen): $2.99/lb
- Tree-Ripened Peaches or Nectarines (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Red or Black Plums (California-Grown): $2.99/lb
- King O' the West Honeydew Melon (Or Orangedew, each): $4.99
- Broccoli (Each bunch, or Brussels Sprouts, each pkg.): 2 for $6.00
- Bulk Sweet Corn (each): 5 for $3.00
- Publix Green Beans (1-lb bag): $2.99
- GreenWise Organic Orange Juice (Some or No Pulp, 52-oz cont.): $5.99
Dairy and eggs on sale:
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.): 2 for $4.00
Bakery and bread on sale:
- Deli Style White Sub Rolls (Baked Fresh In-Store Daily, From the Publix Bakery, 2-ct. 10-oz pkg.): $2.99
- Apple Turnovers (Flaky Pastry Dough, Baked In-Store, From the Publix Bakery, 2-ct. 7-oz pkg.): $3.59
- Small Dessert Flight (Includes Chocolate Covered Strawberries, Cannoli, and Fruit Tarts, From the Publix Bakery, 6-oz pkg.): $4.99
- French Toast Toaster Tops (Or Cornbread, From the Publix Bakery, 4-ct. 6-oz pkg.): $3.49
- Chicago Italian Bread (Baked Fresh Daily, From the Publix Bakery, 16-oz pkg.): $2.99
- Pistachio Muffins (From the Publix Bakery, 4-ct. 13.59-oz pkg.): $4.59
- GreenWise English Muffins (Plain or Sourdough, Located in the Publix Bakery, 5-ct. 10-oz pkg.): $1.99
- Crème Cake (From the Publix Bakery, 25 or 26-oz pkg.): $6.99
- Publix Enriched White Bread (Large, 20-oz loaf): $1.75
Pantry on sale:
- Belvita Breakfast Biscuits (8.8-oz box; or Energy Snack Bites, 5-oz bag): 2 for $8.00
- Dunkin' Coffee (K-Cup, 10-ct. box or Ground or Whole Bean, 11 or 12-oz bag): $7.99
- Rana Tortelloni (Or Ravioli; or Alfredo or Pesto Sauce; or Single Serve Lasagna, 7 to 12-oz pkg.): 2 for $10.00
- Bush's Best Baked Beans (15.8 or 16-oz can): 2 for $3.00
- Knorr Sides (4 to 5.8-oz pouch): 4 for $4.00
- Yoo-Hoo Chocolate Drink (8-pk. 6.5-oz box): $2.99
- Cheetos Snacks (6.5 to 8.5-oz; or Fritos Corn Chips, 9.25 or 10-oz bag; or Tostitos Salsa, 15.5-oz jar): 2 for $7.00
- Nabisco Chips Ahoy! Cookies (7 to 13-oz; or Premium Saltine or Soup & Oyster Crackers, 9 to 17-oz pkg.): 2 for $7.00
- Frito Lay Snacks (Variety Packs, 18-ct. or Popcorners Popped-Corn Snacks, 15-ct.; or Miss Vickie's Snacks Variety Pack, 15-ct. box): $9.99
- Utz Snack Packs (Variety or Original, 10-ct. box): $4.99
- GreenWise Organic Balsamic Vinegar (12.7-oz bot.): $4.79
- GreenWise Collagen Peptides (Unflavored, 10-oz tub): $13.99
- GreenWise Puff Pastry Sheets (17.3-oz box): $4.99
- Publix Coleslaw Mix (Just Add Your Favorite Slaw Dressing, 16-oz pkg.): $1.49
- Publix Kettle Chips (8-oz bag): 2 for $7.00
- Publix Water Enhancer (1.62-oz bot.): $2.49
- Publix Bags (Storage or Freezer, 28 to 48-ct. box): 3 for $10.00
- Publix Waffles (12.3 or 13.4-oz box): 2 for $6.00
Frozen on sale:
- Stouffer's Entrées or Sides (8 to 12.75-oz; or Lean Cuisine Entrées, 5 to 10.87-oz box): 3 for $10.00
- Innovasian Cuisine Side Dish (14 or 18-oz; or Potstickers Skillet Meal, 8.7-oz box): 2 for $10.00
- GreenWise Organic Frozen Vegetables (Broccoli Florets, Cut Green Beans, Green Peas, Mixed Vegetables, or Sweet Corn, 32-oz bag): $5.99
- Smithfield Pork Sausage Patties (Hometown Original, Fully Cooked, Sold Frozen, 19.5-oz pkg.): $4.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$43.35
for 1 person · $43.35 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of July 29, 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 Publix.