Kroger Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Heritage Farm Chicken Breast with Steamed Vegetables and Sweet Corn
Description: A single Heritage Farm boneless chicken breast is seasoned and seared in a hot skillet until golden and juicy, then served alongside a steamed ear of sweet corn and a portion of Kroger steamer vegetables. This simple, satisfying plate comes together quickly and is naturally dairy-free with pantry olive oil and spices.
Sale items used: Heritage Farm Boneless Chicken Breast ($2.29/lb), Kroger Sweet Corn 4 ct Package ($3.99), Kroger Steamer Vegetables ($1.50 per unit, 2 for $3.00)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of chicken breast for 1 person, costing about $1.15. Use 1 ear of corn from the 4-count package (save the remaining 3 ears for the week or freeze them). Use 1 bag of steamer vegetables. Total protein and vegetable portions are right-sized for a single dinner plate.
Tuesday
Meal: Eckrich Smoked Sausage and Rice Skillet with Kinder's Sauce
Description: Sliced Eckrich smoked sausage is browned in a skillet with a portion of cooked rice and finished with a drizzle of Kinder's sauce for a smoky, savory one-pan meal. The 23.3 oz package yields multiple servings, so the remainder can be refrigerated for quick meals later in the week.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Kinder's Sauce ($2.49), Barilla Pasta or Minute Rice Cups ($1.39 each, choosing Minute Rice Cups)
Prep time: 20 minutes
Serving note: Use roughly one-quarter of the sausage package (about 5-6 oz) for tonight's serving and refrigerate the rest. Use 1 Minute Rice Cup as the base. Apply 1-2 tablespoons of Kinder's sauce to finish. The sausage package will provide leftovers for snacks or a second meal.
Recipes:
- Smoked Sausage And Rice Recipe: Easy One-Pot Comfort Food
Wednesday
Meal: Kroger 80% Lean Ground Beef Lettuce-Wrap Bowls with Asparagus
Description: Seasoned ground beef is cooked in a skillet with garlic and pantry soy sauce, then spooned into crisp lettuce leaves for a light but filling bowl-style dinner. A small bundle of fresh asparagus is roasted or pan-seared alongside as a bright, tender side.
Sale items used: Kroger 80% Lean Ground Beef ($5.99/lb), Asparagus ($3.49/lb), Kroger Salad Dressing ($2.29, used as a drizzle or dipping sauce)
Prep time: 25 minutes
Serving note: Purchase 0.5 lb of ground beef at approximately $3.00. Purchase 0.5 lb of asparagus at approximately $1.75. Use 3-4 large romaine or butter lettuce leaves from a head at home, or pick up a small head. The salad dressing serves as a quick finishing drizzle in place of a made-from-scratch sauce.
Recipes:
- Asian Ground Beef Lettuce Wraps - Slender Kitchen
Thursday
Meal: Kroger Beef Shaved Steak Stir-Fry with Steamer Vegetables over Pasta
Description: Kroger beef shaved steak is quickly stir-fried in a hot skillet with a bag of Kroger steamer vegetables and tossed with cooked Barilla pasta and a splash of pantry soy sauce and garlic for a fast, hearty weeknight dinner. The shaved steak cooks in just minutes, making this one of the quickest meals of the week.
Sale items used: Kroger Beef Shaved Steak 14 oz ($5.99 each), Kroger Steamer Vegetables ($1.50 per unit, 2 for $3.00), Barilla Pasta 12-16 oz ($1.39 each)
Prep time: 25 minutes
Serving note: The 14 oz package of shaved steak is a single-use purchase well-sized for 1 person, with a small amount left over for a next-day lunch if desired. Use 1 bag of steamer vegetables and cook approximately 2 oz of dry pasta (about one-eighth of the Barilla package). Save the remaining pasta for future meals.
Friday
Meal: Skillet-Seared Fresh Atlantic Salmon Fillets with Asparagus and Peach Salsa
Description: A fresh Atlantic salmon fillet is seared skin-side down in a hot skillet until crispy, then served with pan-roasted asparagus and a quick fresh peach salsa made from diced sale peaches, red onion, and lime juice. The bright, fruity salsa is completely dairy-free and adds a summery finish to the rich salmon.
Sale items used: Fresh Atlantic Salmon Fillets ($9.99/lb), Asparagus ($3.49/lb), Southern Yellow Peaches ($1.29/lb)
Prep time: 30 minutes
Serving note: Purchase 1 salmon fillet at approximately 0.5 lb, costing about $5.00. Purchase 0.5 lb of asparagus at approximately $1.75. Purchase 1-2 peaches (about 0.5 lb) at approximately $0.65 for the salsa. Dice the peach with a small amount of red onion and lime juice from the pantry - no cooking required for the salsa.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (0.5 lb): $1.15
- Kroger Sweet Corn 4 ct Package (x1 package): $3.99
- Kroger Steamer Vegetables (x2 bags, one for Monday, one for Thursday, from 2 for $3.00 deal): $3.00
- Eckrich Smoked Sausage 23.3 oz (x1 package): $5.00
- Kinder's Sauce 14.2-16.1 oz (x1 bottle): $2.49
- Minute Rice Cups 4 ct (x1 package): $1.39
- Kroger 80% Lean Ground Beef (0.5 lb): $3.00
- Asparagus (1 lb total, used across Wednesday and Friday): $3.49
- Kroger Salad Dressing 16 fl oz (x1 bottle): $2.29
- Kroger Beef Shaved Steak 14 oz (x1 package): $5.99
- Barilla Pasta 12-16 oz (x1 package): $1.39
- Fresh Atlantic Salmon Fillet (0.5 lb): $5.00
- Southern Yellow Peaches (0.5 lb): $0.65
Pantry staples needed:
- Olive oil or neutral cooking oil
- Garlic (fresh or minced)
- Soy sauce (ensure dairy-free label)
- Salt and black pepper
- Paprika or preferred chicken seasoning
- Lime juice or fresh lime
- Red onion (small)
- Lettuce leaves (romaine or butter lettuce)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breast (or Bone-In Chicken Wings): $2.29/lb
- Kroger 80% Lean Ground Beef: $5.99/lb
- Kroger Beef Shaved Steak (14 oz, Select Varieties): $5.99 each
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag): $6.99/lb (with Digital Coupon)
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Eckrich Smoked Sausage (23.3 oz, Select Varieties): $5.00
- Nathan's Beef Franks (11-12 oz, Select Varieties): $4.99
- Kroger Protein Bundle (Patties 8 ct + Bacon 16 oz): $15.99
- Fresh Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Tri Tip Roast: $10.99/lb
- Perdue Chicken Breasts (Frozen, 18 oz): $10.00
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $13.99
- Kroger Potato Salad or Macaroni Salad or Coleslaw (3 lb, Select Varieties): $7.00
- Kroger Single Serve Salad Bowls (5.5-6.7 oz, Select Varieties): 3 for $11.00
- Bitchin' Sauce (7-9 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Produce on sale:
- Southern Yellow Peaches or Yellow Nectarines: $1.29/lb
- Kroger Seedless Grapes (3 lb Clamshell, Select Varieties): $5.99
- Raspberries or Blackberries (9 oz): $1.99 each (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- 2 lb Strawberries or 18 oz Blueberries: $5.99
- Kroger Sweet Corn (4 ct Package): $3.99
- Private Selection Cara Cara Navel Oranges (3 lb) or Kroger Navel Oranges (4 lb): $4.99
- Asparagus: $3.49/lb
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, 9-13 oz, Select Varieties): $5.00 each (with Digital Coupon)
- Artesano Bread (20 oz) or Buns (8 ct): $2.49 each (with Digital Coupon)
- Fresh Baked Cookies (12 ct, Select Varieties): $3.00
- Dave's Killer Bread Organic Bread (20.5 oz) or Malt O Meal Cereal (30-37 oz): $4.99 each (with Digital Coupon)
- Nature's Own Honey Wheat Bread (20 oz, Select Varieties): $2.49
- Top Flight Wide or College Ruled Spiral Notebooks (70-Sheet): $0.99 each
Pantry on sale:
- Simple Truth Organic Salads (16 oz) or Private Selection Snacking Tomatoes (24 oz): $5.00
- Lay's Potato Chips (5-8 oz) or Cheetos (6.5-9 oz) or Sunchips (7 oz): 4 for $10.00 (with Card)
- Red Baron Pizza (14.87-23.45 oz, Select Varieties): 3 for $10.00
- Barilla Pasta (12-16 oz) or Minute Rice Cups (4 ct): $1.39 each (with Digital Coupon)
- Cascadian Farm Organic Cereal (9.2-15 oz) or Kroger Orange Juice (64 fl oz): $2.99 each (with Digital Coupon)
- Oscar Mayer Uploaded Lunchables (13.95-14.7 oz, Select Varieties): $3.49 each (with Digital Coupon)
- Lance Sandwich Crackers (10 ct, Select Varieties): $3.79 each (with Digital Coupon)
- Arm & Hammer Laundry Detergent (158.6-170 fl oz, Select Varieties): $9.99 each (with Digital Coupon)
- Keebler Sandwich Crackers (8 ct, Select Varieties): $1.99 each
- Cheez-It Family Size Crackers (17-21 oz) or Club Family Size Crackers (18.8 oz): $3.99 each (with Digital Coupon)
- Doritos (9-10.75 oz, Select Varieties): $2.99 each (with Digital Coupon)
- Green Mountain or McCafé K-Cups (8-10 ct, Select Varieties): $5.99 each (with Digital Coupon)
- Totino's Pizza Rolls (50 ct) or Pringles Snack Cups (12 ct): $3.99 each (with Digital Coupon)
- Kroger Coffee (20-29 oz Can, Select Varieties): $11.49 each (with Digital Coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct): $9.99 each (with Digital Coupon)
- Rice-A-Roni or Pasta Roni (1.97-7.2 oz, Select Varieties): $0.99 each (with Digital Coupon)
- Post Cereal (10-16.6 oz) or Treetop Juice (64 fl oz): $1.99 each (with Digital Coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen (6 ct): 3 for $5.00
- Betty Crocker Family Pack Fruit Snacks (40 ct) or Nature Valley Bars (18-36 ct): $7.99
- Kroger Drinking Water (24-Pack, 8 fl oz) or Juicy Juice (64 fl oz): 2 for $7.00
- Kroger Salad Dressing (16 fl oz, Select Varieties): $2.29
- Kingsford or Match Light Charcoal (12-16 lb, Select Varieties): $11.99
- Kellogg's Giant Size Cereal (19.2-29.5 oz, Select Varieties): 3 for $10.00 (with Card)
- General Mills Giant Size Cereal (20-29 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Kettle Brand Party Size Potato Chips (11.25-13 oz, Select Varieties): $4.99
- Sparkling Ice (17 fl oz), Bai Beverage (18 fl oz), Snapple (16 fl oz), Maruchan Yakisoba (3.99-4.23 oz), Knorr Sides (4-5.7 oz), Nissin Ramen or Chow Mein (2.54-4 oz), Chef Boyardee (7.25-15 oz), Dole Pineapple (8 oz), Ranch Style Beans (15 oz), Van Camp's Pork and Beans (15 oz), Kellogg's Mega Size Rice Krispies Treats (2.2 oz), Frito-Lay Minis (1.6-2.3 oz): 10 for $10.00
- Outshine Fruit Bars (6 ct) or Smucker's Uncrustables (4 ct): $3.49 each (with Digital Coupon)
- Land O'Frost Premium Lunch Meat (9-16 oz, Select Varieties): $4.99 each (with Digital Coupon)
- Betty Crocker Fruit Snacks (6-10 ct, Select Varieties): $1.49 each (with Digital Coupon)
- Kinder's Sauce (14.2-16.1 oz, Select Varieties): $2.49 each (with Digital Coupon)
- Kind Breakfast Bars (6 ct) or Granola (9-11 oz): $3.49 each (with Digital Coupon)
- Barebells Protein Bar (1.94 oz, Select Varieties): $2.79
- Clif ZBars (10-12 ct) or Aloha Protein Bars (5 ct): $9.99
- Larabar (1.06-1.7 oz) or Core Water (30.40 fl oz): 10 for $10.00
- Kettle Brand Potato Chips (6-7.5 oz, Select Varieties): $3.49
- Big K (2 Liter, Select Varieties): 10 for $10.00
- Nerds or Spree Candy (7.14-12 oz, Select Varieties): $3.99
- Sour Patch Kids Candy (3.5-8 oz, Select Varieties): $2.49
- Ghirardelli Chocolate Squares (5-5.32 oz, Select Varieties): $6.99
- Haribo Gummi Candy (8 oz, Select Varieties): 2 for $4.00
- Lifesavers Mints (2.75-6.25 oz, Select Varieties): $2.99
- Nerds or Trolli Candy (18.5-28.8 oz, Select Varieties): $7.99
- Skittles Pop'd Candy (5.5 oz, Select Varieties): $5.99
Frozen on sale:
- Totino's Pizza Rolls (130 ct, Select Varieties): $10.99
- Tyson Frozen Chicken (23-29 oz, Select Varieties): $5.99 each (with Digital Coupon)
- Jimmy Dean Breakfast Sandwiches (8-20 ct, Select Varieties): $10.99
- Home Chef Fried Chicken (4-Piece or 5-Piece Drumsticks): $5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$38.83
for 1 person · $38.83 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 22, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Kroger.