Publix Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: Since you're shopping at Publix dairy-free, I built this week around sale items that never needed milk, butter, or cheese, so the only real swap is Wednesday's chili, where sliced Hass Avocados (4 for $3.96) stand in for cheese and sour cream. Pork anchors two nights, the Slow-Roasted Pork Picnic on Monday ($7.47 for 3 lbs) and the pan-seared Pork Loin Tenderloin medallions on Thursday, and the 3 lbs of Fall Hard Squash at $2.97 covers both of those dinners. The two heads of broccoli are split between Tuesday's honey-garlic wings and Friday's shrimp stir-fry, so nothing is left wilting in the crisper. Chicken, ground sirloin, and white shrimp fill in the rest of the week, so you get variety without buying more than you need.

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic with Roasted Fall Hard Squash
Description: Pork Picnic is seasoned with garlic, paprika, and thyme, then roasted low and slow in the oven until tender. Cubed Fall Hard Squash roasts in the same pan for the last stretch and soaks up the pork drippings.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 2 hours 45 minutes (20 minutes active)
Serving note: Use 3 lbs Publix Pork Picnic (assumed total weight as purchased) and 1.5 lbs Fall Hard Squash. Total time is over 60 minutes, so season the pork the night before and let it rest in the fridge. Roast at 325F for about 2.5 hours, then add the squash for the last 40 minutes.

Tuesday
Meal: Honey-Garlic Baked Chicken Wings with Roasted Broccoli
Description: Publix Chicken Wings are baked at high heat until crisp, then tossed in a honey, soy sauce, and garlic glaze. Broccoli roasts on a second pan until the edges brown.
Sale items used: Publix Chicken Wings, Broccoli
Prep time: 50 minutes
Serving note: Use 2.5 lbs Publix Chicken Wings (assumed total weight) and 1 Broccoli (1 of the 2 purchased). Bake the wings at 425F for about 40 minutes, flipping once, and roast 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 pot, then simmered with canned beans, tomatoes, onion, and chili spices into a hearty chili. Each bowl is topped with sliced Hass Avocado in place of cheese or sour cream.
Sale items used: Ground Sirloin, Hass Avocados
Prep time: 45 minutes
Serving note: Use 1.5 lbs Ground Sirloin (assumed total weight) and 4 Hass Avocados (1 per person). Simmer the chili for about 30 minutes and slice the avocados just before serving.
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: Publix Extra Lean Pork Loin Tenderloins are sliced into medallions and seared quickly so they stay juicy. Red or White Seedless Grapes blister in the same skillet with thyme and a splash of balsamic vinegar for a quick pan sauce, and cubed Fall Hard Squash is sauteed alongside.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Red or White Seedless Grapes, Fall Hard Squash
Prep time: 35 minutes
Serving note: Use 1.5 lbs Publix Extra Lean Pork Loin Tenderloins (assumed total weight), 1 lb Red or White Seedless Grapes, and 1.5 lbs Fall Hard Squash. Sear the medallions about 3 minutes per side, and do not overcook this lean cut.

Friday
Meal: Garlic-Ginger White Shrimp and Broccoli Stir-Fry over Rice
Description: White Shrimp cook quickly in a hot skillet with garlic, fresh ginger, and a light soy sauce glaze thickened with cornstarch. Broccoli is stir-fried until crisp-tender and everything is served over steamed rice.
Sale items used: White Shrimp, Broccoli
Prep time: 30 minutes
Serving note: Use 1.5 lbs White Shrimp (assumed total weight as purchased; peel and devein as needed) and 1 Broccoli (the second of the 2 purchased). Steam 2 cups dry rice from the pantry while you stir-fry.
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 (3 lbs): $7.47
- Publix Chicken Wings (2.5 lbs): $9.98
- Ground Sirloin (1.5 lbs): $11.99
- Publix Extra Lean Pork Loin Tenderloins (1.5 lbs): $7.49
- White Shrimp (1.5 lbs): $13.49
- Fall Hard Squash (3 lbs): $2.97
- Broccoli (x2): $7.00
- Hass Avocados (x4): $3.96
- Red or White Seedless Grapes (1 lb): $2.99

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic and fresh ginger
- Onion
- Honey
- Soy sauce
- Cornstarch
- Balsamic vinegar
- Long-grain rice (2 cups dry)
- Canned kidney beans and canned diced tomatoes
- Chili powder, cumin, smoked paprika, and dried thyme