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: Two Heritage Farm boneless chicken breasts are seasoned and seared golden in a hot skillet, then served alongside tender steamed vegetables and fresh sweet corn on the cob. This simple, satisfying weeknight dinner comes together quickly and is naturally dairy-free with bright, clean flavors.
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 bag, 2 for $3.00)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of chicken breast for 2 people (about 0.5 lb per person); 2 ears of corn from the 4 ct package (save the remaining 2 ears for another use); 1 bag of Kroger Steamer Vegetables split between 2 plates.
Tuesday
Meal: Eckrich Smoked Sausage and Rice Skillet with Kinder's Sauce
Description: Sliced Eckrich smoked sausage is browned in a skillet with rice and a drizzle of Kinder's sauce for a smoky, savory one-pan meal built for two. The whole dish comes together in under 30 minutes and is completely dairy-free.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Kinder's Sauce ($2.49), Barilla Pasta or Minute Rice Cups ($1.39)
Prep time: 25 minutes
Serving note: Use about half the 23.3 oz sausage link (roughly 11-12 oz) for 2 people and refrigerate the rest for another meal; 2 Minute Rice cups or about 1 cup dry rice; drizzle Kinder's sauce to taste. Kinder's sauce counts as one of the allowed flavor items this week.
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 80% lean ground beef is cooked and spooned into crisp lettuce cups alongside roasted asparagus spears for a fresh, low-carb bowl that is fully dairy-free. A drizzle of Kroger salad dressing ties the bowl together with bright flavor.
Sale items used: Kroger 80% Lean Ground Beef ($5.99/lb), Asparagus ($3.49/lb), Kroger Salad Dressing ($2.29)
Prep time: 25 minutes
Serving note: Purchase 1 lb of ground beef for 2 people (0.5 lb per person is a generous portion); purchase approximately 0.75 lb of asparagus for 2 people; use about 2 tablespoons of dressing per bowl. Kroger salad dressing counts as one of the allowed flavor items this week.
Recipes:
- Asian Ground Beef Lettuce Wraps - Slender Kitchen
Thursday
Meal: Kroger Beef Shaved Steak Stir-Fry with Steamer Vegetables over Pasta
Description: Thinly shaved beef steak is quickly stir-fried with a bag of Kroger steamer vegetables and tossed over Barilla pasta for a hearty, restaurant-style dinner scaled perfectly for two. The dish is completely dairy-free and comes together in about 25 minutes.
Sale items used: Kroger Beef Shaved Steak 14 oz ($5.99 each), Kroger Steamer Vegetables ($1.50 per bag, 2 for $3.00), Barilla Pasta ($1.39)
Prep time: 25 minutes
Serving note: One 14 oz package of shaved steak is the right amount for 2 people; 1 bag of steamer vegetables split evenly between 2 bowls; cook about 6 oz of Barilla pasta (half a 12 oz box) for 2 servings.
Friday
Meal: Skillet-Seared Fresh Atlantic Salmon Fillets with Asparagus and Peach Salsa
Description: Two fresh Atlantic salmon fillets are seared skin-side down in a hot skillet until crispy, then topped with a bright fresh salsa made from diced yellow peaches, and served with roasted asparagus on the side. This elegant, naturally dairy-free dinner is a perfect end to the week.
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 approximately 1 lb of salmon for 2 fillets (about 0.5 lb per person); purchase about 0.75 lb of asparagus; purchase about 0.5 lb of peaches (2 medium peaches) for the salsa. If asparagus was purchased in a larger bunch on Wednesday, use the remainder tonight to avoid a second purchase.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (1 lb): $2.29
- Kroger Sweet Corn 4 ct Package (x1): $3.99
- Kroger Steamer Vegetables (x2 bags, 2 for $3.00 deal): $3.00
- Eckrich Smoked Sausage 23.3 oz (x1): $5.00
- Kinder's Sauce (x1): $2.49
- Barilla Pasta 12 oz (x1): $1.39
- Kroger 80% Lean Ground Beef (1 lb): $5.99
- Asparagus (1.5 lbs total, covers Wednesday and Friday): $5.24
- Kroger Salad Dressing 16 fl oz (x1): $2.29
- Kroger Beef Shaved Steak 14 oz (x1): $5.99
- Fresh Atlantic Salmon Fillets (1 lb): $9.99
- Southern Yellow Peaches (0.5 lb): $0.65
Pantry staples needed:
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Onion powder or fresh onion
- Soy sauce or coconut aminos (for stir-fry)
- Sesame oil (optional, for stir-fry)
- Lime juice or lemon juice (for peach salsa)
- Fresh cilantro or parsley (optional garnish)
- Butter lettuce or romaine leaves (for lettuce wraps, check produce section)
- Rice (if not using Minute Rice cups)
🏷️ 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
$48.31
for 2 people · $24.16 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.