Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Beef and Bean Chili with Fresh Tomatoes
Description: A hearty, dairy-free chili with browned lean ground beef, chili beans, and chopped fresh tomatoes simmered with onion and warm spices. It makes two generous bowls with enough left over for a small lunch portion.
Sale items used: Lean Ground Beef, Bush's Best Chili Beans, Tomatoes on the Vine
Prep time: 50 minutes
Serving note: Use 0.75 lb lean ground beef, 2 cans chili beans, and about 0.75 lb fresh tomatoes (roughly 3 medium, chopped). Add 1/2 chopped onion, 2 cloves garlic, 1 tbsp chili powder, and 1 tsp cumin. Simmer 25 to 30 minutes. Top with sliced scallions or avocado instead of cheese. The ground beef purchase is 1.25 lb total, so set aside 0.5 lb for Thursday's patties.
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: A seasoned pork tenderloin is roasted until juicy and sliced over sweet-tart apples sauteed in olive oil with a pinch of cinnamon. Cubed fall squash roasts alongside for an easy sheet-pan dinner for two.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Granny Smith Apples, Fall Squash
Prep time: 45 minutes
Serving note: Use 0.75 lb pork tenderloin (half of the 1.5 lb purchased; save the rest for Friday), 2 Granny Smith apples (about 0.75 lb), and 1 lb fall squash (peeled and cubed). Roast the squash at 425F for 30 to 35 minutes and the pork for 20 to 25 minutes, until it reaches 145F. Saute the apples in olive oil, not butter, for 6 to 8 minutes.
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: Plump white shrimp and bright broccoli florets are tossed in a quick garlic-ginger sauce made with soy sauce and a little cornstarch. It is served over steamed rice and comes together in about 25 minutes.
Sale items used: White Shrimp, Broccoli
Prep time: 25 minutes
Serving note: Use 0.75 lb raw white shrimp (peeled and deveined), 1 head broccoli cut into florets (about 3 cups), 1 tbsp minced ginger, and 3 cloves garlic. Add 2 tbsp soy sauce and 1 tsp cornstarch, and cook 1 cup dry rice (makes about 3 cups cooked). Stir-fry the broccoli first for 3 to 4 minutes, then add the shrimp for 2 to 3 minutes. Use oil only, no butter.
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: Two thick homemade beef patties are seared in a hot skillet until browned outside and juicy inside. They are served with a crisp tomato-cucumber salad and caramelized roasted squash.
Sale items used: Lean Ground Beef, Tomatoes on the Vine, Hot House Cucumbers, Fall Squash
Prep time: 40 minutes
Serving note: Use 0.5 lb lean ground beef (the leftover from Monday's purchase), formed into two 4 oz patties and seasoned with salt, pepper, and garlic powder. For the salad, use 0.75 lb tomatoes (the remainder of the 1.5 lb purchased) and 1 cucumber, dressed with olive oil, vinegar, and salt. Roast 1 lb cubed fall squash at 425F for 30 to 35 minutes. Pan-sear the patties 4 to 5 minutes per side.
Recipes:
- Grilled Spiced Beef Patties with Cucumber Herb Salad

Friday
Meal: Pan-Seared Pork Tenderloin Medallions with Pineapple-Cucumber Salsa over Rice
Description: Pork tenderloin medallions are seared until golden and served over fluffy rice with a fresh, juicy pineapple-cucumber salsa. The sweet and cool salsa balances the savory pork for an easy dairy-free finish to the week.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Publix Pineapple Chunks, Hot House Cucumbers
Prep time: 30 minutes
Serving note: Use the remaining 0.75 lb pork tenderloin, sliced into 1 inch medallions. Make the salsa with 0.5 lb pineapple chunks (finely diced), 1 cucumber (diced), 2 tbsp minced red onion, 1 tbsp chopped cilantro, and a splash of lime juice or rice vinegar. Cook 1 cup dry rice (about 3 cups cooked). Sear the medallions 3 to 4 minutes per side, until they reach 145F.
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 (1.25 lbs): $8.74
- Bush's Best Chili Beans (2 cans): $2.50
- Tomatoes on the Vine (1.5 lbs): $3.74
- Publix Extra Lean Pork Loin Tenderloin (1.5 lbs): $7.49
- Granny Smith Apples (0.75 lb): $1.34
- Fall Squash (2 lbs): $1.98
- White Shrimp (0.75 lb): $5.99
- Broccoli (1 head): $3.00
- Hot House Cucumbers (2): $3.33
- Publix Pineapple Chunks (0.5 lb): $2.00

Pantry staples needed:
- Long-grain rice
- Olive oil or avocado oil
- Soy sauce (dairy-free)
- Cornstarch
- Chili powder, cumin, garlic powder, cinnamon, salt, and pepper
- Fresh garlic, fresh ginger, and onions
- Vinegar (red wine or rice) or bottled lime juice
- Fresh cilantro and scallions (optional)