Publix Dairy-Free Meal Plan

BUDGET RATIONALE

Reordering strictly by per-serving cost:

Why these meals: This week's flyer is unusually heavy on premium proteins, but there are still some genuinely economical anchors to build around. Publix Chicken Wings at $3.99/lb and GreenWise Italian Chicken Sausage at $5.99 a tray are two of the best everyday values, and Hatfield Pork Tenderloin at a flat $5.99 for the whole package is a standout deal that feeds four for under $6. Catfish Fillets at $9.99/lb land in the affordable middle ground and bring welcome variety with a completely different flavor profile. For the one premium night, Bluehouse Atlantic Salmon Fillets at $12.99/lb is the least expensive of the premium options on this flyer, making it the smartest splurge of the week. The Pork Picnic Half is the cheapest protein per serving but requires several hours of braising, so it was set aside in favor of cuts that fit a weeknight schedule. Produce deals like 5 ears of corn for $3.00, sweet potatoes at $1.29/lb, and green beans at $2.99/lb keep the sides budget-friendly all week.

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Wings with Roasted Sweet Potatoes and Steamed Green Beans
Description: Chicken wings are seasoned with pantry spices and baked in the oven until the skin is golden and crispy, delivering satisfying crunch without any dairy. Roasted sweet potato wedges and steamed green beans round out the plate with color and natural sweetness.
Sale items used: Publix Chicken Wings, Sweet Potatoes, Publix Green Beans (1-lb bag)
Prep time: 15 minutes active, 45 minutes oven time
Serving note: Use 3 lbs of Publix Chicken Wings for 4 people (about 6 to 8 wings each). Roast 1.5 lbs of Sweet Potatoes cut into wedges alongside the wings. Steam the full 1-lb bag of Publix Green Beans on the stovetop. Total time is about 60 minutes; wings can be seasoned and refrigerated up to 4 hours ahead.
Recipes:
- Baked Chicken Wings and Sweet Potato Wedges

Tuesday
Meal: Pan-Seared Hatfield Pork Tenderloin with Honey-Glazed Carrots and Bulk Sweet Corn
Description: The Hatfield Pork Tenderloin is sliced into medallions, seared in a hot skillet until golden on each side, then finished with a drizzle of Gefen Clover Honey for a lightly sweet glaze. Baby cut carrots are sauteed in the same pan, and fresh sweet corn is boiled alongside for a complete, colorful weeknight dinner.
Sale items used: Hatfield Pork Tenderloin, Publix Baby Cut Carrots (1-lb bag), Bulk Sweet Corn, Gefen Clover Honey
Prep time: 25 minutes
Serving note: Use 1 pkg of Hatfield Pork Tenderloin (18.4 or 22-oz) for 4 people, sliced into 1-inch medallions. Use the full 1-lb bag of Publix Baby Cut Carrots. Buy 4 ears of Bulk Sweet Corn (4 x $0.60 = $2.40 at 5 for $3.00). Use about 1 tablespoon of Gefen Clover Honey for the glaze.

Wednesday
Meal: GreenWise Italian Chicken Sausage Skillet with Bell Peppers and Cauliflower
Description: Sliced GreenWise Italian Chicken Sausage links are browned in a skillet with sliced red and yellow bell peppers until everything is lightly caramelized and fragrant with Italian herbs. Steamed cauliflower florets serve as a hearty, low-carb base that soaks up all the savory pan juices.
Sale items used: GreenWise Italian Chicken Sausage, Red, Yellow, or Orange Bell Peppers, Cauliflower
Prep time: 30 minutes
Serving note: Use 2 trays (32 oz total) of GreenWise Italian Chicken Sausage for 4 people, sliced into rounds. Buy 1 lb of Red, Yellow, or Orange Bell Peppers (about 2 to 3 peppers). Buy 2 heads of Cauliflower (2 for $6.00 deal) and steam or boil florets from both heads.
Recipes:
- 20 Minute Sausage Cauliflower Skillet

Thursday
Meal: Pan-Seared Catfish Fillets with Roasted Brussels Sprouts and Sweet Corn
Description: Fresh catfish fillets are seasoned with pantry spices and pan-seared in a hot skillet until the exterior is golden and the flesh is flaky and moist. Oven-roasted Brussels sprouts and leftover sweet corn from earlier in the week make this a satisfying, naturally dairy-free Southern-inspired plate.
Sale items used: Catfish Fillets, Brussels Sprouts
Prep time: 30 minutes
Serving note: Buy 1.5 lbs of Catfish Fillets for 4 people (about 6 oz per person). Buy 2 pkgs of Brussels Sprouts (2 for $5.00 deal) and roast them in the oven at 400 degrees F while the fish cooks on the stovetop. Use 4 ears of Bulk Sweet Corn (4 x $0.60 = $2.40) if desired as a third side, or serve with pantry rice.

Friday
Meal: Oven-Roasted Bluehouse Atlantic Salmon Fillets with Broccoli and Campari Tomatoes
Description: Fresh Bluehouse Atlantic Salmon Fillets are seasoned simply with olive oil, garlic, and herbs then roasted in the oven until just cooked through with a lightly golden top. Broccoli florets and halved Campari tomatoes are roasted on the same sheet pan, making this an easy, elegant, and completely dairy-free Friday dinner.
Sale items used: Bluehouse Atlantic Salmon Fillets, Broccoli, Campari Tomatoes (1-lb pkg.)
Prep time: 10 minutes active, 20 minutes oven time
Serving note: Buy 1.5 lbs of Bluehouse Atlantic Salmon Fillets for 4 people (about 6 oz per person). Buy 2 bunches of Broccoli (2 for $6.00 deal) and cut into florets. Buy 1 pkg of Campari Tomatoes (1 lb). All items roast together at 400 degrees F for 18 to 20 minutes.
Recipes:
- Roasted Salmon with Broccoli and Tomatoes

SHOPPING LIST

Buy on sale:
- Publix Chicken Wings (3 lbs): $11.97
- Sweet Potatoes (1.5 lbs): $1.94
- Publix Green Beans (1-lb bag, x1): $2.99
- Hatfield Pork Tenderloin (x1 pkg): $5.99
- Publix Baby Cut Carrots (1-lb bag, x1): $1.29
- Bulk Sweet Corn (x4 ears): $2.40
- Gefen Clover Honey (x1 bot.): $3.99
- GreenWise Italian Chicken Sausage (x2 trays): $11.98
- Red, Yellow, or Orange Bell Peppers (1 lb): $2.99
- Cauliflower (x2 heads, 2 for $6.00): $6.00
- Catfish Fillets (1.5 lbs): $14.99
- Brussels Sprouts (x2 pkgs, 2 for $5.00): $5.00
- Bluehouse Atlantic Salmon Fillets (1.5 lbs): $19.49
- Broccoli (x2 bunches, 2 for $6.00): $6.00
- Campari Tomatoes (x1 pkg, 1-lb): $3.50

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or Cajun seasoning (for catfish and wings)
- Dried Italian herbs or oregano
- Onion powder
- Red pepper flakes (optional, for sausage skillet)
- Pantry rice or grain (optional, to serve alongside catfish)