Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Beef and Bean Chili with Fresh Tomatoes
Description: A hearty single-pot chili made with lean ground beef, chili beans, and chopped fresh tomatoes simmered with onion and warm spices. It makes one generous bowl, with a little left over for lunch.
Sale items used: Lean Ground Beef, Bush's Best Chili Beans, Tomatoes on the Vine
Prep time: 45 minutes
Serving note: Use 0.5 lb lean ground beef (from the 1 lb package; save the other half for Thursday), 1 can chili beans, and 0.5 lb fresh tomatoes (about 2 medium), chopped. Add 1/4 chopped onion, 1 clove garlic, 1 tsp chili powder, 1/2 tsp cumin, salt, and 1/2 cup water. Brown the beef, add everything else, and simmer 30 minutes. Check the chili beans label to confirm it is dairy-free (most are). The chili keeps well, so it can be made a day ahead and reheated.
Recipes:
- Fresh Tomato Beef and Black Bean Chili
- Beef and Bean Chili - Gluten Free & Dairy Free
- Gluten-Free Chili

Tuesday
Meal: Roasted Pork Tenderloin with Sauteed Granny Smith Apples and Roasted Fall Squash
Description: Seared and oven-finished pork tenderloin is served with apple slices sauteed in oil until tender and caramelized. Cubed fall squash roasts on the same pan for an easy one-person fall dinner.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Granny Smith Apples, Fall Squash
Prep time: 40 minutes
Serving note: Buy 1 lb pork tenderloin total. Cut it in half and use 0.5 lb tonight; refrigerate the other 0.5 lb for Friday. Use 1 large Granny Smith apple (about 0.5 lb), sliced, and 0.75 lb fall squash, cubed (the other 0.75 lb is for Thursday). Roast the squash at 425F for 25 to 30 minutes with oil, salt, and pepper. Roast the pork alongside it for 20 to 25 minutes, until it reaches 145F inside. Saute the apples in 1 tsp oil with a pinch of cinnamon for 6 to 8 minutes while the pork rests.
Recipes:
- Roasted Pork Tenderloin with Apples & Squash
- Pork Tenderloin with Apples and Squash
- pork roast with apples and squash

Wednesday
Meal: Garlic-Ginger White Shrimp and Broccoli Stir-Fry over Rice
Description: Quick-cooking white shrimp and crisp broccoli florets are tossed in a garlic-ginger sauce made with dairy-free soy sauce. It is served over a portion of steamed rice and comes together in one pan.
Sale items used: White Shrimp, Broccoli
Prep time: 25 minutes
Serving note: Use 0.5 lb peeled white shrimp (buy about 0.5 lb in the shell or already peeled) and 1 broccoli head cut into florets. Add 2 cloves garlic, 1 tsp grated ginger, 1 Tbsp soy sauce, and 1 tsp oil. Serve over 1 cup cooked rice (about 1/3 cup dry). Stir-fry the broccoli 3 to 4 minutes, add the shrimp for 2 to 3 minutes until pink, then add the sauce.
Recipes:
- Garlic Ginger Shrimp and Broccoli Stir Fry
- Recipe: Easy Shrimp and Broccoli Stir-Fry
- Stir-Fried Shrimp & Broccoli

Thursday
Meal: Pan-Seared Beef Patties with Tomato-Cucumber Salad and Roasted Fall Squash
Description: A juicy patty shaped from lean ground beef is pan-seared until browned and cooked through. It is served with a fresh tomato-cucumber salad and the rest of the roasted fall squash.
Sale items used: Lean Ground Beef, Tomatoes on the Vine, Hot House Cucumbers, Fall Squash
Prep time: 35 minutes
Serving note: Use the remaining 0.5 lb lean ground beef, shaped into 1 large patty or 2 small ones, seasoned with salt and pepper. Use 0.5 lb tomatoes (about 2 medium) and 1/2 cucumber for the salad, dressed with 1 tsp oil, 1 tsp vinegar, salt, and pepper. Roast the remaining 0.75 lb fall squash at 425F for 25 to 30 minutes. Sear the patty 4 to 5 minutes per side until cooked through to 160F.
Recipes:
- Grilled Spiced Beef Patties with Cucumber Herb Salad

Friday
Meal: Pan-Seared Pork Tenderloin Medallions with Pineapple-Cucumber Salsa over Rice
Description: Thick pork tenderloin medallions are seared until golden and juicy. They are served over rice and topped with a bright, crunchy pineapple-cucumber salsa.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Publix Pineapple Chunks, Hot House Cucumbers
Prep time: 30 minutes
Serving note: Use the saved 0.5 lb pork tenderloin, sliced into 1-inch medallions. For the salsa, chop 0.5 lb pineapple chunks and 1/2 cucumber, then mix with 1 Tbsp minced onion, 1 tsp lime juice, and salt. Serve over 1 cup cooked rice (about 1/3 cup dry). Sear the medallions 3 to 4 minutes per side until they reach 145F inside. Make the salsa first and let it sit while the pork cooks.
Recipes:
- Grilled Pork Tenderloin with Pineapple Salsa
- Whole30 Pork Tenderloin with Pineapple Salsa
- Stovetop Pineapple Pork Tenderloin

SHOPPING LIST

Buy on sale:
- Lean Ground Beef (1 lb): $6.99
- Publix Extra Lean Pork Loin Tenderloin (1 lb): $4.99
- White Shrimp (0.5 lb): $4.00
- Tomatoes on the Vine (1 lb): $2.49
- Granny Smith Apples (0.5 lb, 1 large apple): $0.90
- Fall Squash (1.5 lbs): $1.49
- Broccoli (1 head): $3.00
- Hot House Cucumbers (2 cucumbers): $3.34
- Publix Pineapple Chunks (0.5 lb): $2.00
- Bush's Best Chili Beans (1 can): $1.25

Pantry staples needed:
- Cooking oil
- Rice
- Onion
- Garlic
- Fresh ginger
- Soy sauce (dairy-free)
- Chili powder
- Cumin
- Cinnamon
- Salt and pepper
- Vinegar
- Lime juice