Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Ground Chicken Lettuce-Free Rice Bowls with Avocado and Cucumber
Description: Seasoned ground chicken is browned and served over warm rice with sliced avocado and crisp cucumber. A simple, filling bowl portioned for one with a splash of coconut-free soy-style seasoning from pantry basics.
Sale items used: Springer Mountain Farms Ground Chicken Breast, Hass Avocados, Hot House Cucumbers, GreenWise Organic Rice
Prep time: 25 minutes
Serving note: Use about 1/3 of the ground chicken pack (about 5 oz), 1/2 cup uncooked rice, 1 avocado, and 1/2 cucumber. Freeze or save the remaining chicken for Thursday's use or later in the week. Cook extra rice for leftovers.
Recipes:
- Asian Ground Chicken Rice Bowls - Easy!

Tuesday
Meal: Skillet Italian Sausage with Peppery Gold Potatoes and Onions
Description: Sliced Italian sausage is browned in a skillet with diced gold potatoes and sweet onion until crisp and golden. Everything cooks in one pan for easy cleanup for one.
Sale items used: Publix Pork Italian Sausage, Publix Gold Potatoes, Sweet Onions
Prep time: 35 minutes
Serving note: Use 2 sausage links from the pack, about 3 small gold potatoes (about 8 oz), and 1/2 sweet onion. Season with black pepper and olive oil. Refrigerate the remaining sausage for another use or freeze it.
Recipes:
- Sausage Peppers and Potatoes Skillet

Wednesday
Meal: Pan-Seared Marinated Chicken Thighs with Roasted Broccoli
Description: Marinated chicken thighs are seared until browned and cooked through, served with oven-roasted broccoli. Portioned for one, with the rest of the pack frozen for later.
Sale items used: Publix Boneless Skinless Marinated Chicken Thighs, Broccoli
Prep time: 30 minutes
Serving note: Use 2 thighs (about 6 oz) and 1 broccoli crown (about 8 oz). Roast broccoli at 425F for 18 to 20 minutes with olive oil, salt, and pepper. Freeze the remaining thighs in portions.
Recipes:
- Sheet Pan Honey Mustard Chicken Thighs with Broccoli Recipe!

Thursday
Meal: Ground Chuck Skillet Hash with Acorn Squash and Carrots
Description: Browned ground chuck is combined with cubed roasted acorn squash and diced carrots in a hearty skillet hash. Sweet onion and seasoning round out one generous portion.
Sale items used: Ground Chuck, Acorn Squash, Publix Baby Cut Carrots, Sweet Onions
Prep time: 45 minutes
Serving note: Assumed 0.5 lb ground chuck, 1 small acorn squash (about 1 lb), 1 cup baby carrots chopped, and 1/4 sweet onion. Cube and roast the squash ahead of time to shorten cook time. Save leftover hash for lunch.
Recipes:
- Beef Stuffed Acorn Squash

Friday
Meal: Oven-Baked Bluehouse Atlantic Salmon with Tomato and Cucumber Salad
Description: A salmon fillet is baked until flaky and served alongside a fresh salad of tomato and cucumber dressed with olive oil and lemon or vinegar. Light, quick, and sized for one.
Sale items used: Bluehouse Atlantic Salmon Fillets, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 25 minutes
Serving note: Use one 6 oz salmon fillet from the package (freeze any extra), 1 medium tomato (about 0.4 lb), and 1/2 cucumber. Bake at 400F for 12 to 15 minutes.
Recipes:
- Baked Salmon with Tomato, Cucumber, and Dill Salad

SHOPPING LIST

Buy on sale:
- Springer Mountain Farms Ground Chicken Breast (x1 pack): $3.99
- Publix Pork Italian Sausage (x1 pack): $5.69
- Publix Boneless Skinless Marinated Chicken Thighs (x1 pack): $7.99
- Ground Chuck (0.5 lb): $2.50
- Bluehouse Atlantic Salmon Fillets (x1 pack): $12.99
- Hass Avocados (x1): $0.99
- Hot House Cucumbers (x1 pack of 2): $4.00
- Publix Gold Potatoes (x1 bag): $4.99
- Sweet Onions (x1 bag): $4.99
- Broccoli (x1 crown, 2 for $6.00 pricing): $6.00
- Acorn Squash (1 lb): $0.99
- Publix Baby Cut Carrots (x1 bag, 2 for $3.00 pricing): $3.00
- Tomatoes on the Vine (0.5 lb): $1.00
- GreenWise Organic Rice (x1 bag, 2 for $7.00 pricing): $7.00

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Soy sauce or coconut aminos
- Garlic powder
- Lemon juice or vinegar