Publix Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week at Publix, your proteins keep dinners from feeling repetitive: Lean Ground Beef shows up Monday in the chili and again Thursday as pan-seared patties, Publix Extra Lean Pork Loin Tenderloin anchors Tuesday and Friday, and White Shrimp gives Wednesday a quick stir-fry. Every dinner is naturally dairy-free, so you will not need to hunt for substitutes. The 4-for-$5.00 Bush's Best Chili Beans and the 3-for-$5.00 Hot House Cucumbers go a long way, with cucumbers in Thursday's tomato salad and Friday's pineapple salsa. Fall Squash at $2.97 for 3 lbs is roasted on both Tuesday and Thursday, so you can cube it all in one go.

5-DAY MEAL PLAN

Monday
Meal: Beef and Bean Chili with Fresh Tomatoes
Description: Lean Ground Beef is browned with onion and spices, then simmered with Bush's Best Chili Beans and diced Tomatoes on the Vine until thick. It is a hearty one-pot meal that comes together quickly on the stovetop.
Sale items used: Lean Ground Beef, Bush's Best Chili Beans, Tomatoes on the Vine
Prep time: 40 minutes
Serving note: Use 1 lb Lean Ground Beef, 4 cans Bush's Best Chili Beans (one 4-for-$5.00 deal), and 1 lb Tomatoes on the Vine, diced. Add 1 diced onion, 3 cloves garlic, chili powder, cumin, salt, and 1 cup water from the pantry. Serves 4 generously.
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: Publix Extra Lean Pork Loin Tenderloin is seared in a skillet and finished in a hot oven until it reaches 145 F, then sliced. It is served with apples sauteed in oil and cinnamon and cubed Fall Squash roasted on a sheet pan.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Granny Smith Apples, Fall Squash
Prep time: 45 minutes
Serving note: Use 1.25 lbs Publix Extra Lean Pork Loin Tenderloin, 1.5 lbs Granny Smith Apples (sliced), and 1.5 lbs Fall Squash (cut into cubes). Season with salt, pepper, cinnamon, and oil from the pantry. Slice the pork thin so the lean meat stays tender. Serves 4.
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: White Shrimp and broccoli florets are stir-fried in a hot skillet with garlic, ginger, and a dairy-free soy sauce glaze. It is served over steamed rice for a fast, bright change of pace.
Sale items used: White Shrimp, Broccoli
Prep time: 30 minutes
Serving note: Use 1.25 lbs White Shrimp (peeled and deveined, removing shells yourself if needed) and 2 heads Broccoli (one 2-for-$6.00 deal), cut into florets. Add 1.5 cups uncooked rice, soy sauce, garlic, ginger, cornstarch, and oil from the pantry. Serves 4.
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: Lean Ground Beef is shaped into seasoned patties and pan-seared until cooked through, with no bun needed. They are served with a fresh Tomatoes on the Vine and Hot House Cucumbers salad and cubed Fall Squash roasted on a sheet pan.
Sale items used: Lean Ground Beef, Tomatoes on the Vine, Hot House Cucumbers, Fall Squash
Prep time: 40 minutes
Serving note: Use 1.25 lbs Lean Ground Beef (formed into 4 patties), 1 lb Tomatoes on the Vine, 2 Hot House Cucumbers (from the pack of 3), and 1.5 lbs Fall Squash (cut into cubes). Dress the salad with oil, vinegar, salt, and pepper. Serves 4.
Recipes:
- Grilled Spiced Beef Patties with Cucumber Herb Salad

Friday
Meal: Pan-Seared Pork Tenderloin Medallions with Pineapple-Cucumber Salsa over Rice
Description: Publix Extra Lean Pork Loin Tenderloin is sliced into medallions and pan-seared with chili powder until just cooked through. It is topped with a sweet, fresh salsa of Publix Pineapple Chunks and diced cucumber and served over rice.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Publix Pineapple Chunks, Hot House Cucumbers
Prep time: 30 minutes
Serving note: Use 1.25 lbs Publix Extra Lean Pork Loin Tenderloin, 1 lb Publix Pineapple Chunks (diced small), and the last 1 Hot House Cucumber from the pack of 3, diced. Add 1.5 cups uncooked rice, chili powder, vinegar, salt, and oil from the pantry. Serves 4.
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 (2.25 lbs): $15.73
- Publix Extra Lean Pork Loin Tenderloin (2.5 lbs): $12.48
- White Shrimp (1.25 lbs): $9.99
- Bush's Best Chili Beans (x1 deal of 4 cans): $5.00
- Tomatoes on the Vine (2 lbs): $4.98
- Broccoli (x1 deal of 2 heads): $6.00
- Hot House Cucumbers (x1 deal of 3): $5.00
- Fall Squash (3 lbs): $2.97
- Granny Smith Apples (1.5 lbs): $2.69
- Publix Pineapple Chunks (1 lb): $3.99

Pantry staples needed:
- Cooking oil
- Salt and black pepper
- Onion and garlic
- Fresh ginger
- Chili powder, cumin, and cinnamon
- Soy sauce
- Cornstarch
- Rice
- Vinegar