Publix Dairy-Free Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Publix Pork Picnic Half at $2.49/lb - about 2 lbs needed for 4 servings = roughly $4.98 for 4 people ($1.25/serving) - NOTE: this is a large-format roast cut; a full picnic half is typically 4-8 lbs and would require a long slow cook, making it impractical for a weeknight plan; skipped in favor of next option
- GreenWise Ground Chicken (16-oz tray) at $3.99/tray - one 16-oz tray feeds 4 people as a main = $3.99 for 4 people ($1.00/serving)
- Perdue Boneless Skinless Chicken Breasts at $4.49/lb - about 1.5 lbs for 4 servings = roughly $6.74 for 4 people ($1.69/serving)
- Publix Tuna Steaks (Wild, Responsibly Sourced, Frozen, 12-oz pkg.) at $5.99/pkg - one 12-oz pkg is about 3 oz per person, so two packages needed for 4 servings = $11.98 for 4 people ($3.00/serving)
- GreenWise Lean Pork Loin Chops (Boneless) at $6.49/lb - about 1.5 lbs for 4 servings = roughly $9.74 for 4 people ($2.44/serving)
- GreenWise Flounder Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg.) at $7.99/pkg - one 12-oz pkg is about 3 oz per person, so two packages needed for 4 servings = $15.98 for 4 people ($4.00/serving)
- GreenWise Organic Chicken Breast Fillets at $7.99/lb - about 1.5 lbs for 4 servings = roughly $11.99 for 4 people ($3.00/serving)
- Ground Sirloin (Publix Beef, 3-lbs or More Package) at $8.99/lb - about 1.5 lbs for 4 servings = roughly $13.49 for 4 people ($3.37/serving)
- GreenWise Lamb Shoulder Blade Chops at $9.49/lb - about 1.5 lbs for 4 servings = roughly $14.24 for 4 people ($3.56/serving)
- GreenWise 92% Lean Ground Beef at $10.99/lb - about 1.5 lbs for 4 servings = roughly $16.49 for 4 people ($4.12/serving)
- GreenWise Angus Top Sirloin Steak at $12.99/lb - about 1.5 lbs for 4 servings = roughly $19.49 for 4 people ($4.87/serving)
- Brown Shrimp (Jumbo, Wild) at $12.99/lb - about 1.5 lbs for 4 servings = roughly $19.49 for 4 people ($4.87/serving)
- Sirloin Tri-Tip Roast at $13.99/lb - about 1.5 lbs for 4 servings = roughly $20.99 for 4 people ($5.25/serving)
- White Shrimp (Large) at $6.99/lb - about 1.5 lbs for 4 servings = roughly $10.49 for 4 people ($2.62/serving)
- Salmon Fillets (Fresh) at $11.99/lb - about 1.5 lbs for 4 servings = roughly $17.99 for 4 people ($4.50/serving)
- New York Strip Steak at $15.99/lb - about 1.5 lbs for 4 servings = roughly $23.99 for 4 people ($6.00/serving)

Corrected ranking (most economical to most expensive per serving for 4 people):
- GreenWise Ground Chicken (16-oz tray) at $3.99/tray - one tray for 4 people = $3.99 ($1.00/serving)
- Perdue Boneless Skinless Chicken Breasts at $4.49/lb - 1.5 lbs = $6.74 ($1.69/serving)
- White Shrimp (Large, 31 to 35 per Pound) at $6.99/lb - 1.5 lbs = $10.49 ($2.62/serving)
- GreenWise Lean Pork Loin Chops (Boneless) at $6.49/lb - 1.5 lbs = $9.74 ($2.44/serving)
- Publix Tuna Steaks (12-oz pkg.) at $5.99/pkg - 2 pkgs = $11.98 ($3.00/serving)
- GreenWise Flounder Fillets (12-oz pkg.) at $7.99/pkg - 2 pkgs = $15.98 ($4.00/serving)
- GreenWise Organic Chicken Breast Fillets at $7.99/lb - 1.5 lbs = $11.99 ($3.00/serving)
- Ground Sirloin (Publix Beef) at $8.99/lb - 1.5 lbs = $13.49 ($3.37/serving)
- GreenWise Lamb Shoulder Blade Chops at $9.49/lb - 1.5 lbs = $14.24 ($3.56/serving)
- GreenWise 92% Lean Ground Beef at $10.99/lb - 1.5 lbs = $16.49 ($4.12/serving)
- Salmon Fillets (Fresh) at $11.99/lb - 1.5 lbs = $17.99 ($4.50/serving)
- GreenWise Angus Top Sirloin Steak at $12.99/lb - 1.5 lbs = $19.49 ($4.87/serving)
- Brown Shrimp (Jumbo, Wild) at $12.99/lb - 1.5 lbs = $19.49 ($4.87/serving)
- Sirloin Tri-Tip Roast at $13.99/lb - 1.5 lbs = $20.99 ($5.25/serving)
- New York Strip Steak at $15.99/lb - 1.5 lbs = $23.99 ($6.00/serving)

Proteins selected for the five nights:
- GreenWise Ground Chicken at $3.99/tray ($1.00/serving) - economical
- Perdue Boneless Skinless Chicken Breasts at $4.49/lb, 1.5 lbs = $6.74 ($1.69/serving) - economical
- GreenWise Lean Pork Loin Chops at $6.49/lb, 1.5 lbs = $9.74 ($2.44/serving) - economical
- White Shrimp (Large) at $6.99/lb, 1.5 lbs = $10.49 ($2.62/serving) - economical
- Salmon Fillets (Fresh) at $11.99/lb, 1.5 lbs = $17.99 ($4.50/serving) - PREMIUM NIGHT (one night only, least expensive of the premium-tier proteins)

Why these meals: Ground chicken at $1.00 for the whole table and Perdue chicken breasts at under $7 for four anchor two of the most affordable nights this week, and boneless pork loin chops at $6.49/lb give you a third hearty dinner for well under $10 in protein. Large white shrimp at $6.99/lb is a genuine bargain for a seafood night, coming in at roughly $10.50 for 1.5 lbs, which is why it earns a spot as the fourth everyday dinner rather than a splurge. Fresh salmon at $11.99/lb is the single premium pick this week because it is noticeably cheaper per serving than the steaks, jumbo brown shrimp, and tri-tip on this flyer, and it rounds out the week with a different texture and flavor profile. New York strip, sirloin tri-tip, GreenWise Angus top sirloin, and jumbo brown shrimp were all skipped because their per-serving costs would push the weekly total well past the target ceiling. Produce deals like 2-for-$6 broccoli, 5-for-$3 sweet corn, and $2.99 green beans fill out the plates without adding much to the bill.

5-DAY MEAL PLAN

Monday
Meal: GreenWise Ground Chicken Lettuce-Free Rice Bowl with Broccoli and Soy-Ginger Glaze
Description: Seasoned ground chicken is browned in a skillet with garlic and ginger, then spooned over fluffy white rice alongside steamed broccoli florets for a fast, satisfying bowl. A simple pantry glaze of soy sauce, sesame oil, and a splash of rice vinegar ties everything together without any dairy.
Sale items used: GreenWise Ground Chicken (16-oz tray), Broccoli (each bunch)
Prep time: 25 minutes
Serving note: 1 tray (16 oz) GreenWise Ground Chicken feeds 4 over rice; 1 bunch broccoli, broken into florets and steamed. Serve over 2 cups dry white rice cooked from pantry.
Recipes:
- Asian Ground Chicken Rice Bowls - Easy!

Tuesday
Meal: Pan-Seared Perdue Boneless Skinless Chicken Breasts with Sweet Corn and Green Beans
Description: Chicken breasts are seasoned with smoked paprika and garlic powder, then seared in a hot skillet until golden and cooked through, resting to stay juicy. Fresh sweet corn cut from the cob and quickly sauteed green beans round out the plate for a classic summer dinner.
Sale items used: Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever), Bulk Sweet Corn (each), Publix Green Beans (1-lb bag)
Prep time: 35 minutes
Serving note: 1.5 lbs Perdue Boneless Skinless Chicken Breasts for 4 people; 4 ears Bulk Sweet Corn (4 ears at 5 for $3.00 = $2.40); 1 bag (1 lb) Publix Green Beans.

Wednesday
Meal: Skillet-Seared GreenWise Lean Pork Loin Chops with Baby Bella Mushrooms and Balsamic Pan Sauce
Description: Boneless pork loin chops are seasoned and seared in a hot cast-iron skillet until browned on both sides, then rested while sliced baby bella mushrooms are cooked down in the same pan with balsamic vinegar and chicken broth for a savory pan sauce. The result is a restaurant-style weeknight plate that comes together entirely on the stovetop in under 40 minutes.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.), GreenWise Organic Balsamic Vinegar (12.7-oz bot.)
Prep time: 35 minutes
Serving note: 1.5 lbs GreenWise Lean Pork Loin Chops for 4 people; 2 pkgs (8 oz each) Publix Baby Bella Mushrooms at 2 for $4.00; 1 bottle GreenWise Organic Balsamic Vinegar (used in small quantity, remainder kept for pantry).

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 minced garlic, red pepper flakes, and a squeeze of lime, then tossed with halved Campari tomatoes and wilted baby spinach for a bright, colorful one-pan dinner. Serve over rice or with crusty bread to soak up the garlicky pan juices.
Sale items used: White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen), Campari Tomatoes (1-lb pkg.), Fresh Attitude Salads (Baby Spinach, 5-oz pkg.), Chicago Italian Bread (Baked Fresh Daily, 16-oz pkg.)
Prep time: 20 minutes
Serving note: 1.5 lbs White Shrimp for 4 people; 1 pkg (1 lb) Campari Tomatoes (first of BOGO pair, second pkg free); 2 pkgs Fresh Attitude Baby Spinach at 2 for $6.00; 1 loaf Chicago Italian Bread at $2.99 for serving alongside.
Recipes:
- garlicky shrimp and spinach stir-fry

Friday
Meal: Oven-Baked Salmon Fillets with Roasted Broccoli and Campari Tomatoes
Description: Fresh salmon fillets are brushed with olive oil, seasoned with garlic, lemon, and herbs, then baked at 400 degrees until just flaky, served alongside roasted broccoli florets and halved Campari tomatoes that caramelize in the same oven. This is a clean, vibrant plate that highlights the quality of fresh responsibly sourced salmon with minimal effort.
Sale items used: Salmon Fillets (Fresh, Responsibly Sourced, Farmed), Broccoli (each bunch), Campari Tomatoes (1-lb pkg.)
Prep time: 30 minutes
Serving note: 1.5 lbs Salmon Fillets for 4 people (approximately 4 fillets at 6 oz each); 1 bunch broccoli cut into florets; 1 pkg Campari Tomatoes (second free pkg from Thursday's BOGO pair). Bake salmon and vegetables together at 400 degrees F for 18 to 22 minutes.

SHOPPING LIST

Buy on sale:
- GreenWise Ground Chicken (1 tray, 16 oz): $3.99
- Perdue Boneless Skinless Chicken Breasts (1.5 lbs): $6.74
- GreenWise Lean Pork Loin Chops (Boneless, 1.5 lbs): $9.74
- White Shrimp (Large, 1.5 lbs): $10.49
- Salmon Fillets (Fresh, 1.5 lbs): $17.99
- Broccoli (2 bunches, 2 for $6.00): $6.00
- Bulk Sweet Corn (4 ears at 5 for $3.00): $2.40
- Publix Green Beans (1-lb bag): $2.99
- Publix Baby Bella Mushrooms (2 pkgs, 2 for $4.00): $4.00
- GreenWise Organic Balsamic Vinegar (1 bottle, 12.7 oz): $4.79
- Campari Tomatoes (1 pkg, BOGO - pay for 1 get 1 free): $0.00 - NOTE: BOGO base price not listed; excluded per pricing rules
- Fresh Attitude Salads (Baby Spinach, 2 pkgs, 2 for $6.00): $6.00
- Chicago Italian Bread (1 loaf, 16 oz): $2.99

Revised Buy on sale (removing Campari Tomatoes per pricing rules and adjusting):
- GreenWise Ground Chicken (1 tray, 16 oz): $3.99
- Perdue Boneless Skinless Chicken Breasts (1.5 lbs at $4.49/lb): $6.74
- GreenWise Lean Pork Loin Chops (Boneless, 1.5 lbs at $6.49/lb): $9.74
- White Shrimp (Large, 1.5 lbs at $6.99/lb): $10.49
- Salmon Fillets (Fresh, 1.5 lbs at $11.99/lb): $17.99
- Broccoli (2 bunches, 2 for $6.00): $6.00
- Bulk Sweet Corn (4 ears, 5 for $3.00): $2.40
- Publix Green Beans (1-lb bag): $2.99
- Publix Baby Bella Mushrooms (2 pkgs, 2 for $4.00): $4.00
- GreenWise Organic Balsamic Vinegar (1 bottle): $4.79
- Fresh Attitude Salads (Baby Spinach, 2 pkgs, 2 for $6.00): $6.00
- Chicago Italian Bread (1 loaf): $2.99

Pantry staples needed:
- White rice (long grain, for Monday and Thursday bowls)
- Olive oil
- Garlic (fresh)
- Fresh ginger
- Soy sauce (check label for dairy-free; most are)
- Sesame oil
- Rice vinegar
- Smoked paprika
- Garlic powder
- Red pepper flakes
- Dried herbs (thyme, oregano, or Italian seasoning)
- Lemon (fresh, for Friday salmon)
- Lime (fresh, for Thursday shrimp)
- Salt and black pepper
- Chicken broth or stock (for Wednesday pan sauce)