Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sheet-Pan Roasted Chicken Drumsticks with Broccoli
Description: Six crisp-skinned drumsticks roast on one pan alongside a head of broccoli cut into florets, giving 2 people a simple, hearty dinner with little cleanup. Olive oil, garlic, paprika, and lemon keep it flavorful and completely dairy-free.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 10 minutes active, 45 minutes total
Serving note: Buy about 2 lbs of drumsticks (about 6 pieces, 3 per person). Use 1 large head of broccoli (about 3 cups of florets), 1 tbsp olive oil, 2 cloves garlic, 1 tsp paprika, and salt and pepper. Roast at 425F for 40 to 45 minutes, adding the broccoli for the last 20 minutes.
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 sliced white mushrooms and broccoli florets in a bold ginger-garlic soy sauce. It is served over fluffy rice for a quick weeknight dinner for 2.
Sale items used: Publix Ground Pork, Publix White Mushrooms, Broccoli
Prep time: 25 minutes
Serving note: Use about 0.75 lb ground pork, 1 pack of white mushrooms (about 8 oz, sliced), 1 head of broccoli (about 3 cups of florets), 1 tbsp fresh ginger, 3 cloves garlic, 2 tbsp soy sauce, 1 tsp sesame oil, and 1 cup uncooked rice (makes about 3 cups cooked). Check that your soy sauce is dairy-free (most are).
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 thick, savory ragu. It is spooned over 6 to 8 oz of spaghetti, with no cheese needed.
Sale items used: Ground Round, Publix White Mushrooms
Prep time: 35 minutes
Serving note: Use about 0.75 lb ground round, 1 pack of white mushrooms (about 8 oz, chopped), 1 small onion, 3 cloves garlic, one 14.5 oz can crushed tomatoes, 1 tsp Italian seasoning, and 6 to 8 oz dry spaghetti. Finish with a drizzle of olive oil and black pepper in place of Parmesan. Check that your pasta is a plain dried variety with no dairy.
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: Plump white shrimp are seared in olive oil with plenty of garlic and a squeeze of lemon. They are served over a cool salad of diced avocado and juicy beefsteak tomato, with warm rice on the side.
Sale items used: White Shrimp, Hass Avocados, Beefsteak Tomatoes
Prep time: 20 minutes
Serving note: Buy about 0.75 lb peeled white shrimp. Use 2 avocados, about 1 lb beefsteak tomatoes (2 medium), 3 cloves garlic, 1 tbsp olive oil, 1 lemon, and 1 cup uncooked rice (makes about 3 cups cooked). Cook the rice first so it is ready when the shrimp finish, which takes only 2 to 3 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 boneless Boston butt roast cooks low and slow over sliced Granny Smith apples and onions until fork-tender, and the pan juices turn sweet and tangy. It makes a cozy dinner for 2 with leftovers for sandwiches or tacos.
Sale items used: Publix Pork Boston Butt Roast, Granny Smith Apples
Prep time: 15 minutes active, about 3 hours 15 minutes total
Serving note: Buy a roast of about 2.5 lbs, which serves 2 with leftovers. Use 2 Granny Smith apples (about 1 lb, sliced thick), 2 medium onions, 1 tbsp olive oil, 1 tsp salt, 1 tsp pepper, and 1 tsp dried thyme. Roast covered at 300F for about 3 hours, then uncover for the last 15 minutes. For timing, season the pork the night before, or put it in the oven mid-afternoon so it is ready by dinner.
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 (2 lbs): $3.98
- Broccoli (x2 packs, 2 for $6.00): $6.00
- Publix Ground Pork (0.75 lb): $2.62
- Publix White Mushrooms (x2 packs, 2 for $6.00): $6.00
- Ground Round (0.75 lb): $5.24
- White Shrimp (0.75 lb): $7.49
- Hass Avocados (x2): $1.98
- Beefsteak Tomatoes (1 lb): $1.99
- Publix Pork Boston Butt Roast (2.5 lbs): $7.48
- Granny Smith Apples (1 lb): $1.99

Pantry staples needed:
- Olive oil
- Sesame oil
- Soy sauce (dairy-free)
- Salt and black pepper
- Paprika
- Dried thyme
- Italian seasoning
- Fresh garlic (about 1 head)
- Fresh ginger
- Yellow onions (3 total)
- Lemon (1 to 2)
- Long-grain rice (about 2 cups uncooked)
- Dried spaghetti (6 to 8 oz)
- Canned crushed tomatoes (14.5 oz)