Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic with Roasted Fall Hard Squash
Description: A small bone-in pork picnic roast is rubbed with garlic, paprika, salt and pepper, then roasted low and slow until the meat pulls apart. Cubes of fall hard squash roast alongside and soak up the savory drippings.
Sale items used: Publix Pork Picnic ($2.49/lb), Fall Hard Squash ($0.99/lb)
Prep time: 15 minutes active, plus about 3 hours in the oven
Serving note: Assumed total weight is 1.5 lb of pork picnic. Ask the meat counter to cut a small piece, since picnics are usually sold much larger. Roast at 300°F for 2.5 to 3 hours, until it shreds easily. Add about 0.75 lb of cubed squash tossed in olive oil for the last 40 minutes at 400°F (raise the oven once the pork is out and resting). Eat about 5 to 6 oz of pork tonight and refrigerate the rest for lunches. Make-ahead tip: roast the pork the day before and reheat slices in a covered skillet with a splash of broth, then roast the squash fresh.

Tuesday
Meal: Honey-Garlic Baked Chicken Wings with Roasted Broccoli
Description: Crispy oven-baked wings are tossed in a sticky glaze of honey, garlic and soy sauce, with no butter needed. Broccoli roasts on the same pan until the edges are browned.
Sale items used: Publix Chicken Wings ($3.99/lb), Broccoli (2 for $7.00)
Prep time: 10 minutes active, 45 minutes total
Serving note: Assumed total weight is 1 lb of wings, about 8 to 10 pieces. Bake at 425°F for 40 to 45 minutes, flipping once. Toss with 1 Tbsp honey, 1 minced garlic clove and 1 Tbsp soy sauce warmed in a small pan. Roast 1 broccoli bunch (about 2 cups florets) with 1 tsp olive oil for the last 20 minutes.
Recipes:
- Crispy Baked Honey Garlic Chicken Wings with Roasted Broccoli
- Oven-Baked Honey Garlic Chicken & Broccoli
- Baked Honey Garlic Chicken Wings - Gluten-Free and Dairy-Free

Wednesday
Meal: Skillet Ground Sirloin Chili with Hass Avocado
Description: Ground sirloin is browned in one skillet with onion, garlic and chili spices, then simmered with tomatoes and beans into a thick, dairy-free chili. It is topped with sliced fresh avocado instead of cheese or sour cream.
Sale items used: Ground Sirloin ($7.99/lb), Hass Avocados ($0.99 each)
Prep time: 35 minutes
Serving note: Assumed total weight is 0.5 lb of ground sirloin. Add 1/4 diced onion, 1 garlic clove, 1/2 cup canned diced tomatoes, 1/2 cup canned kidney beans, 1 Tbsp chili powder and 1/2 tsp cumin. Simmer 20 minutes. Top with 1/2 of 1 Hass avocado and save the other half for tomorrow's lunch with lemon juice.
Recipes:
- Lean Ground Sirloin Chili Recipe
- Paleo Chili with Avocado Crema
- Beef Chili with Avocado

Thursday
Meal: Pan-Seared Pork Loin Tenderloin Medallions with Seared Grapes and Sauteed Fall Hard Squash
Description: Pork tenderloin is sliced into medallions and seared until golden, then the grapes blister in the same pan for a sweet, jammy contrast. Sauteed squash rounds out the plate.
Sale items used: Publix Extra Lean Pork Loin Tenderloins ($4.99/lb), Red or White Seedless Grapes ($2.99/lb), Fall Hard Squash ($0.99/lb)
Prep time: 30 minutes
Serving note: Assumed total weight is 1 lb of tenderloin, the usual smallest pack. Slice it in half, cook about 6 to 8 oz (4 to 5 medallions) and freeze the rest. Sear 3 minutes per side in olive oil, to 145°F inside. Sear 1/2 lb of grapes (about 1 cup) for 3 to 4 minutes after the pork comes out. Saute 0.75 lb of the leftover diced squash in olive oil for 10 to 12 minutes, until tender and browned.

Friday
Meal: Garlic-Ginger White Shrimp and Broccoli Stir-Fry over Rice
Description: Plump white shrimp are stir-fried over high heat with fresh garlic and ginger and bright green broccoli in a light soy glaze. It is served over fluffy steamed rice.
Sale items used: White Shrimp ($8.99/lb), Broccoli (2 for $7.00)
Prep time: 25 minutes
Serving note: Assumed total weight is 0.5 lb of peeled, deveined white shrimp (about 10 to 12 shrimp). Stir-fry with 1 broccoli bunch (about 2 cups florets), 2 minced garlic cloves, 1 tsp grated ginger and 1 Tbsp soy sauce. Serve over 1 cup cooked rice (about 1/3 cup dry).
Recipes:
- Garlic Ginger Shrimp and Broccoli Stir Fry
- Shrimp & Broccoli Light Stir Fry: Easy, Fresh, Gluten Free Dinner
- 20 Minutes Shrimp and Broccoli Stir Fry {Soy Free}

SHOPPING LIST

Buy on sale:
- Publix Pork Picnic (1.5 lb): $3.74
- Fall Hard Squash (1.5 lb): $1.49
- Publix Chicken Wings (1 lb): $3.99
- Broccoli (x1 pack of 2): $7.00
- Ground Sirloin (0.5 lb): $4.00
- Hass Avocados (x1): $0.99
- Publix Extra Lean Pork Loin Tenderloins (1 lb): $4.99
- Red or White Seedless Grapes (0.5 lb): $1.50
- White Shrimp (0.5 lb): $4.50

Pantry staples needed:
- Olive oil or other cooking oil
- Salt and black pepper
- Garlic and fresh ginger
- Yellow onion
- Honey
- Soy sauce (check that it is dairy-free)
- Paprika, chili powder and cumin
- Canned diced tomatoes and canned kidney beans
- White rice
- Chicken or vegetable broth
- Lemon juice