Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Skillet Ground Chicken Taco Bowls with Black Beans and Corn
Description: One portion of seasoned ground chicken is cooked in a skillet with black beans and sweet corn, then served over rice in a bowl with fresh toppings. This satisfying dairy-free taco bowl comes together quickly and uses budget-friendly sale items for a flavorful weeknight meal.
Sale items used: Perdue Ground Chicken (2 for $8.00), Publix Chickpeas or Black Beans ($0.89), Bulk Sweet Corn (5 for $3.00)
Prep time: 25 minutes
Serving note: Use half of one package of ground chicken (about 0.5 lb); cook 1 can of black beans and use roughly one-third for this meal, saving the rest; use 1 ear of sweet corn cut off the cob. Rice is a pantry staple. Since the chicken comes 2 packs for $8.00, freeze the second pack for later use.
Recipes:
- Ground Chicken Tacos (Dairy Free, Gluten Free)

Tuesday
Meal: Slow-Braised Pork Picnic Half with Roasted Cauliflower
Description: A small portion of pork picnic is slow-braised with broth and seasonings until fork-tender, producing rich, pull-apart meat perfect for one person with plenty of leftovers for the week. Roasted cauliflower florets seasoned with olive oil and garlic round out this hearty, dairy-free plate.
Sale items used: Publix Pork Picnic Half ($2.49/lb), Broccoli or Cauliflower (2 for $6.00), Swanson Broth (2 for $4.00)
Prep time: 20 minutes active, 3 to 4 hours total braising time
Serving note: Purchase approximately 2 lbs of pork picnic at $2.49/lb for a total of about $4.98; this yields multiple meals worth of meat for one person. Purchase 1 head of cauliflower (one unit of the 2 for $6.00 deal at $3.00). Buy 1 pack of Swanson Broth (one unit of the 2 for $4.00 deal at $2.00). Make-ahead note: start the braise in the morning or use a slow cooker so the pork is ready by dinnertime; shred and refrigerate extra portions for quick meals later in the week.

Wednesday
Meal: Pan-Seared Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated) with Zucchini and Salad
Description: Two chimichurri-marinated chicken thighs are pan-seared until golden and cooked through, served alongside sliced sauteed zucchini and a crisp green salad. This bright, herby dairy-free dinner is ready in under 30 minutes and requires almost no prep since the chicken comes pre-marinated.
Sale items used: Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated ($7.99 per pack), Zucchini or Yellow Squash ($3.49), Publix Classic Salad Blend (2 for $4.00)
Prep time: 25 minutes
Serving note: The $7.99 pack contains multiple thighs; cook 2 thighs for this meal and refrigerate or freeze the rest. Use half of one zucchini (about 0.5 lb of the $3.49 unit). Purchase 1 bag of salad blend (one unit of the 2 for $4.00 deal at $2.00); use half for this meal and save the rest for lunches.
Recipes:
- Pan Seared Chicken Thighs With Chimichurri
- Chimichurri Chicken Thighs

Thursday
Meal: Sauteed White Shrimp with Sweet Corn and Broccoli over Rice
Description: Extra-large white shrimp are quickly sauteed in olive oil with garlic, then tossed with fresh sweet corn cut from the cob and tender broccoli florets for a light, colorful dairy-free stir-fry. Everything is spooned over a bed of fluffy white rice for a complete and satisfying single-serving meal.
Sale items used: White Shrimp Extra Large 21-25 per pound ($8.99/lb), Bulk Sweet Corn (5 for $3.00), Broccoli or Cauliflower (2 for $6.00)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of white shrimp at $8.99/lb for a total of about $4.50, which yields roughly 10 to 12 shrimp, a generous single serving. Use 1 ear of sweet corn from the 5 for $3.00 deal. Purchase 1 head of broccoli (one unit of the 2 for $6.00 deal at $3.00); use half for this meal and save the rest.
Recipes:
- Chinese Shrimp and Broccoli
- Easy Honey Garlic Shrimp and Broccoli

Friday
Meal: Smithfield Pork Sausage Patties with Roasted Potatoes and Sauteed Mushrooms
Description: Two Smithfield pork sausage patties are pan-cooked until browned and juicy, served alongside crispy oven-roasted potato wedges and savory sauteed white mushrooms. This hearty dairy-free skillet dinner is simple, filling, and uses affordable sale items to close out the week.
Sale items used: Smithfield Pork Sausage Patties ($4.99), Publix Idaho Russet Potatoes ($3.99), Publix White Mushrooms (2 for $6.00)
Prep time: 35 minutes
Serving note: Cook 2 patties from the $4.99 package for this meal; refrigerate or freeze remaining patties for future breakfasts. Use 1 to 2 medium russet potatoes from the $3.99 bag, cut into wedges and roasted at 425 degrees F. Purchase 1 container of white mushrooms (one unit of the 2 for $6.00 deal at $3.00); use half for this meal.

SHOPPING LIST

Buy on sale:
- Perdue Ground Chicken, 1 pack of 2 (2 for $8.00 deal, 1 pack used now, 1 frozen): $8.00
- Publix Chickpeas or Black Beans, x1 can: $0.89
- Bulk Sweet Corn, x2 ears (from 5 for $3.00 deal, $0.60 each): $1.20
- Publix Pork Picnic Half, approx. 2 lbs at $2.49/lb: $4.98
- Broccoli or Cauliflower, x2 heads (2 for $6.00 deal, 1 cauliflower for Tuesday, 1 broccoli for Thursday): $6.00
- Swanson Broth, x1 unit (from 2 for $4.00 deal): $2.00
- Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated, x1 pack: $7.99
- Zucchini or Yellow Squash, x1 unit: $3.49
- Publix Classic Salad Blend, x1 bag (from 2 for $4.00 deal): $2.00
- White Shrimp Extra Large, approx. 0.5 lb at $8.99/lb: $4.50
- Smithfield Pork Sausage Patties, x1 pack: $4.99
- Publix Idaho Russet Potatoes, x1 bag: $3.99
- Publix White Mushrooms, x1 container (from 2 for $6.00 deal): $3.00

Pantry staples needed:
- White rice
- Olive oil
- Garlic (fresh or minced)
- Taco seasoning or cumin, chili powder, paprika, oregano
- Salt and black pepper
- Red pepper flakes (optional)
- Salad dressing (dairy-free, such as a vinaigrette)