Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sheet-Pan Roasted Chicken Drumsticks with Broccoli
Description: Four crisp-skinned drumsticks are roasted on one pan with olive oil, garlic, and paprika. Tender broccoli florets roast alongside and catch the savory drippings.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 45 minutes
Serving note: Buy about 1 lb of drumsticks (roughly 4 drumsticks) and use 1 of the 2 broccoli crowns, cut into florets. Roast at 425F for 35-40 minutes, flipping the chicken halfway. Any leftover drumstick makes a good cold lunch.
Recipes:
- Sheet Pan Chicken Drumsticks and Veggies
- Sheet Pan Rosemary Chicken Drumsticks
- Dijon Chicken Drumsticks with Broccoli

Tuesday
Meal: Ginger-Garlic Ground Pork Stir-Fry with White Mushrooms and Broccoli over Rice
Description: Browned ground pork is tossed with fresh ginger, garlic, sliced mushrooms, and broccoli in a dairy-free soy-based sauce. It is served over a single portion of fluffy rice.
Sale items used: Publix Ground Pork, Publix White Mushrooms, Broccoli
Prep time: 25 minutes
Serving note: Use 0.5 lb of ground pork, 6 oz of sliced mushrooms (from one 8 oz pack), and the second broccoli crown cut into small florets. Cook 1/3 cup dry rice (about 1 cup cooked). Check that your soy sauce and any sesame oil are dairy-free.
Recipes:
- Ground Pork Stir-Fry
- Ground Pork Stir-Fry Recipe
- Easy Ground Pork Stir Fry

Wednesday
Meal: Ground Round and Mushroom Skillet Ragu over Spaghetti
Description: Lean ground round simmers with sliced mushrooms, onion, garlic, and crushed tomatoes into a hearty one-skillet ragu. It is spooned over 3 oz of spaghetti, with no cheese needed.
Sale items used: Ground Round, Publix White Mushrooms
Prep time: 40 minutes
Serving note: Use 0.5 lb of ground round and 6 oz of mushrooms from the second 8 oz pack, with 3 oz dry spaghetti and about 3/4 cup crushed tomatoes. Simmer the sauce for 25 minutes. Top with black pepper, Italian seasoning, and a drizzle of olive oil instead of Parmesan.
Recipes:
- Easy Ground Beef & Mushroom Ragu Sauce
- Meat Sauce with Mushrooms
- Mushroom Spaghetti Sauce with Ground Beef

Thursday
Meal: Garlic Pan-Seared White Shrimp over Avocado and Tomato Salad with Rice
Description: Shrimp are seared in olive oil with plenty of garlic and a squeeze of lemon. They are served over diced avocado and juicy tomato with a small scoop of rice.
Sale items used: White Shrimp, Hass Avocados, Beefsteak Tomatoes
Prep time: 25 minutes
Serving note: Buy 0.375 lb (6 oz) of peeled, deveined white shrimp, 1 avocado, and 1 beefsteak tomato (about 0.5 lb). Cook 1/3 cup dry rice. Sear the shrimp 2 minutes per side.
Recipes:
- Shrimp Avocado Summer Salad
- Zesty Lime Shrimp and Avocado Salad
- Shrimp and Avocado Salad

Friday
Meal: Slow-Roasted Pork Boston Butt Roast with Granny Smith Apples and Onions
Description: A small Boston butt roast slow-roasts over sliced onions and Granny Smith apples until fork-tender. The apples and onions melt into a sweet-tart pan sauce, and leftover mushrooms roast alongside.
Sale items used: Publix Pork Boston Butt Roast, Granny Smith Apples, Publix White Mushrooms
Prep time: 210 minutes (about 15 minutes active)
Serving note: Buy a roast of about 1.5 lb, 2 Granny Smith apples (about 0.75 lb total), and 1 large onion, plus the remaining 4 oz of mushrooms. Roast covered at 300F for about 3 hours. Season and assemble the pan in the morning and refrigerate, then roast about 3 hours before dinner. One serving is about 6 oz of pork, and the rest keeps 3-4 days for sandwiches or rice bowls.
Recipes:
- Slow Cooker Pork Roast with Apples
- Crock Pot Pork Tenderloin with Apples and Onions
- Easy Slow Cooker Pork Roast with Apples Recipe

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (1 lb): $1.99
- Broccoli (x2): $6.00
- Publix Ground Pork (0.5 lb): $1.75
- Publix White Mushrooms (x2 packs): $6.00
- Ground Round (0.5 lb): $3.50
- Beefsteak Tomatoes (0.5 lb): $1.00
- White Shrimp (0.375 lb): $3.75
- Hass Avocados (x1): $0.99
- Publix Pork Boston Butt Roast (1.5 lb): $4.49
- Granny Smith Apples (0.75 lb): $1.49

Pantry staples needed:
- Long-grain rice
- Dried spaghetti
- Canned crushed tomatoes
- Tomato paste
- Yellow onions (2)
- Garlic
- Fresh ginger
- Lemon
- Olive oil
- Soy sauce (dairy-free)
- Sesame oil
- Cornstarch
- Paprika
- Italian seasoning
- Red pepper flakes
- Salt and black pepper