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, and olive oil, then roasted low and slow until it pulls apart. Wedges of fall hard squash roast alongside, caramelizing in the pork drippings, with enough pork left over for lunches.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 20 minutes active (about 3 hours 30 minutes oven time)
Serving note: Buy about 2.5 lb of pork picnic (ask the meat counter for a smaller piece) and about 1.5 lb of the squash, cut into wedges, for this meal. Roast the pork at 300°F for about 3 hours, add the squash for the last 40 minutes at 425°F after the pork is rested, or roast it separately. Rub the pork with the garlic and spices the night before, or start it in the oven by mid-afternoon. Expect about 1 lb of cooked pork left for sandwiches or tacos.

Tuesday
Meal: Honey-Garlic Baked Chicken Wings with Roasted Broccoli
Description: Crisp oven-baked wings are tossed in a dairy-free glaze of honey, garlic, and soy sauce. One head of broccoli roasts on the same sheet pan until the edges char.
Sale items used: Publix Chicken Wings, Broccoli
Prep time: 20 minutes active (about 45 minutes baking)
Serving note: Use 1.5 lb of chicken wings (about 0.75 lb per person) and 1 broccoli bunch cut into florets. Glaze with 2 tbsp honey, 3 cloves garlic, and 1 tbsp soy sauce. Total time is about 65 minutes, so pat the wings dry and season them in the morning to get crispier skin. Bake at 425°F for 40-45 minutes, flipping once, and add the broccoli 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 a skillet with onion, garlic, chili powder, cumin, canned tomatoes, and beans, then simmered into a thick chili. Each bowl is topped with sliced fresh avocado instead of cheese or sour cream.
Sale items used: Ground Sirloin, Hass Avocados
Prep time: 40 minutes
Serving note: Use 1 lb ground sirloin, 1 diced onion, 1 can (15 oz) diced tomatoes, 1 can (15 oz) kidney or black beans, and 1 avocado per person (2 total). This makes about 4 servings, so the leftovers cover a lunch. Simmer for 25 minutes.
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 in olive oil until golden. Red or white grapes blister in the same pan, and cubed squash saute alongside with a little thyme.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Red or White Seedless Grapes, Fall Hard Squash
Prep time: 30 minutes
Serving note: Use 1 lb pork tenderloin (about 0.5 lb per person), cut into 1-inch medallions. Use 0.5 lb grapes and the remaining 1 lb of the squash, peeled and cut into small cubes so it cooks quickly. Pan-sear the medallions 3 minutes per side, rest them, then cook the grapes 3-4 minutes and the squash 10-12 minutes in the same skillet or a second one.

Friday
Meal: Garlic-Ginger White Shrimp and Broccoli Stir-Fry over Rice
Description: Peeled white shrimp are stir-fried quickly with fresh garlic and ginger, then tossed with crisp-tender broccoli florets in a light soy sauce glaze. It is served over steamed rice and needs no dairy.
Sale items used: White Shrimp, Broccoli
Prep time: 25 minutes
Serving note: Use 0.75 lb of peeled and deveined white shrimp, 1 broccoli bunch cut into florets, 2 cloves garlic, 1 tbsp grated ginger, and 1 tbsp soy sauce. Serve over 1 cup of dry rice, cooked, which is enough for 2 people with a little left over. Stir-fry the broccoli first for 3-4 minutes, then the shrimp for 2-3 minutes until pink.
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 (2.5 lbs): $6.23
- Fall Hard Squash (2.5 lbs): $2.48
- Publix Chicken Wings (1.5 lbs): $5.99
- Broccoli (x1 pack of 2): $7.00
- Ground Sirloin (1 lb): $7.99
- Hass Avocados (x2): $1.98
- Publix Extra Lean Pork Loin Tenderloins (1 lb): $4.99
- Red or White Seedless Grapes (0.5 lb): $1.50
- White Shrimp (0.75 lb): $6.74

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic and fresh ginger
- Onion
- Honey
- Soy sauce (dairy-free)
- Paprika, chili powder, cumin, and dried thyme
- Canned diced tomatoes (1 can)
- Canned kidney or black beans (1 can)
- Long-grain white rice