Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Slow-Cooked Pork Shoulder with Peppers and Roasted Potatoes
Description: Bone-in pork shoulder is slow-cooked with bell peppers until tender and shreddable, served alongside crispy roasted russet potatoes. A simple, hearty dairy-free dinner for two with plenty of flavor from the peppers and pan juices.
Sale items used: Whole Pork Shoulder Bone-In, Red/Orange/Yellow Bell Peppers, Kroger Russet Potatoes
Prep time: 20 minutes active, plus 6-7 hours slow cooking
Serving note: Use about 1.5 lbs bone-in pork shoulder, 2 bell peppers (from the 2-for-$3 pack), and 6-8 small russet potatoes from the 10 lb bag. Start the slow cooker in the morning since total cook time exceeds 60 minutes; potatoes can be roasted just before serving.
Recipes:
- Slow Cooker Pork Shoulder
- Slow-Cooker Italian Pork Shoulder with Rosemary Potatoes
- Slow Cooker Pork Roast
Tuesday
Meal: Breakfast Sausage and Pepper Skillet
Description: Kroger breakfast sausage is browned and simmered with sliced bell peppers for a quick, savory skillet dinner. Serve as-is or over extra roasted potatoes from Monday for a heartier meal.
Sale items used: Kroger Breakfast Sausage, Red/Orange/Yellow Bell Peppers
Prep time: 25 minutes
Serving note: Use 1 package (about 8-10 oz) Kroger Breakfast Sausage and 1 bell pepper, sliced, for 2 people.
Recipes:
- Easy Sausage Breakfast Skillet (Gluten-Free)
- Sausage, Peppers, and Onions
- Sheet Pan Sausage, Potatoes & Peppers: Whole30, Paleo, Gluten-Free, Egg-Free
Wednesday
Meal: Ground Chuck Marinara Pasta
Description: Angus ground chuck is browned and simmered in marinara sauce, tossed with pasta for a comforting dairy-free dinner. A quick weeknight classic that scales easily for two.
Sale items used: Private Selection Angus 80% Lean Ground Chuck, Kroger Pasta Sauce, Barilla Pasta
Prep time: 30 minutes
Serving note: Use about 0.75 lb ground chuck (half of the 1 lb package, freeze remainder or use fully for larger portions), 1 jar Kroger Pasta Sauce, and half a box of Barilla Pasta for 2 people.
Recipes:
- Creamy Ground Beef Pasta - Urban Bliss Life
- Super Easy Marinara Sauce with Ground Beef - 30 Minutes!
- One Pot Pasta with Ground Beef & Marinara
Thursday
Meal: Pan-Seared Chicken Tenders with Roasted Potatoes
Description: Home Chef chicken tenders are pan-seared until golden and juicy, served with crispy roasted potato wedges. A simple, protein-forward dinner ready in under 40 minutes.
Sale items used: Home Chef Chicken Tenders, Kroger Russet Potatoes
Prep time: 35 minutes
Serving note: Use 1 package Home Chef Chicken Tenders (about 3/4 to 1 lb, enough for 2 people) and 6-8 small russet potatoes from the same 10 lb bag purchased Monday.
Recipes:
- 10-Minute Pan-Seared Chicken Tenderloins
- Pan-Fried Chicken Tenders (Dairy and Gluten Free) Easy Paleo Recipe
- Pan Seared Chicken Tenders
Friday
Meal: Garlic Shrimp with Salad Kit
Description: Gulf shrimp are quickly sauteed in garlic and olive oil, served with a crisp Dole salad kit for a light, refreshing end to the week. Ready in under 30 minutes with minimal cleanup.
Sale items used: Kroger Large Gulf Shrimp, Dole Salad Kits
Prep time: 20 minutes
Serving note: Use 1 package Kroger Large Gulf Shrimp (about 1 lb, enough for 2 people) and 1 Dole Salad Kit (check dressing packet for dairy; discard and use own dairy-free dressing if needed).
Recipes:
- Healthy Shrimp Salad Recipe (Dairy-Free, Gluten-Free)
- 20-Minute Garlic Basil Sautéed Shrimp (Dairy Free)
- Shrimp Salad - Simply Whisked
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Pork Shoulder Bone-In (1.5 lbs): $3.74
- Red/Orange/Yellow Bell Peppers (2 packs, 4 peppers total): $6.00
- Kroger Russet Potatoes (1 bag, 10 lb): $5.00
- Kroger Breakfast Sausage (1 package): $2.99
- Private Selection Angus 80% Lean Ground Chuck (1 package): $6.99
- Kroger Pasta Sauce (1 jar): $1.67
- Barilla Pasta (1 box, with digital coupon): $0.99
- Home Chef Chicken Tenders (1 package): $5.00
- Kroger Large Gulf Shrimp (1 package): $7.00
- Dole Salad Kit (1 kit): $3.67
Pantry staples needed:
- Olive oil
- Garlic
- Salt and pepper
- Onion (optional, for skillet and shrimp)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chuck Roast: $6.99/lb
- Boneless Pork Tenderloin or St. Louis Style Pork Ribs: $2.99/lb
- Whole Pork Shoulder Bone-In: $2.49/lb
- Home Chef St. Louis Style Ribs (2 lb): $14.99 each
- Eckrich Smoked Sausage: $5.00 each
- Private Selection Chuck & Brisket Ground Beef (2 lb): $15.00 each
- Kroger Breakfast Sausage: $2.99 each
- Kroger Large Gulf Shrimp: $7.00 each
- Private Selection Angus 80% Lean Ground Chuck: $6.99 each
- Hillshire Farm Smoked Sausage: 2 for $7.00
- Home Chef Chicken Tenders: $5.00 each
- Hormel Seasoned Pork Carnitas: $8.99 each
- Hormel Microwave Ready Bacon or Kroger Meat Entrée: $8.99 each
- Smithfield Bacon or Oscar Mayer Beef Franks: $3.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
Produce on sale:
- Personal Watermelon, Cantaloupe or Honeydew Melons: 2 for $6.00
- Raspberries or Blackberries: 2 for $5.00
- Honeycrisp Apples or Bartlett Pears: $2.50/lb
- Kroger Russet Potatoes (10 lb bag): $5.00 each
- Kroger Seedless Grapes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $5.00 each with digital coupon
- Red, Orange or Yellow Bell Peppers: 2 for $3.00
- Cotton Candy, Gum Drops or Moon Drops Grapes: $3.99/lb
- Private Selection Autumn Crisp or Holiday Grapes (2 lb): $5.99 each
- Simple Truth Organic Seedless Grapes (2 lb): $6.99 each
- Private Selection Cara Cara Navel Oranges (3 lb bag): $4.99 each
- Jumbo Blueberries (9.8 oz): $5.99 each
- Fresh In-Store Made Guacamole: $6.99 each
- Dole Salad Kits: 3 for $11.00
Dairy and eggs on sale:
- Kroger Eggs (18 ct, Large, Grade A): $1.99 each
- Fairlife Core Power Protein Shake: $3.99 each
- Stok Cold Brew Coffee: $5.49 each
Bakery and bread on sale:
- Pudding Cake or Cake Donuts: $6.99 each with digital coupon
- Mini Cupcakes: $5.00 each
- Private Selection Wide Pan Bread or Buns: $3.49 each
- Dave's Killer Bread Organic Bread: $4.99 each
- Artesano Bread or Buns: $3.49 each
- Fresh Baked Cookies: $3.00 each
Pantry on sale:
- Progresso Soup: 6 for $9.00
- Kroger Pasta Sauce or Private Selection Pasta: 3 for $5.00
- Ragú Pasta Sauce: $1.29 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- General Mills Cereal: $1.79 each with digital coupon
- Sweet Baby Ray's Barbecue Sauce or Nongshim Ramen: $1.49 each
- Simply Fruit Drink or Ade or GT's Kombucha: $1.99 each
- Heinz Ketchup or Kraft Mayo: $3.49 each
- Simply Orange Juice or Post Large Size Cereal: $3.49 each
- Nature Valley Crunchy: $1.99 each
- Ken's Salad Dressing or Cholula Hot Sauce: $2.49 each
- Pepperidge Farm Goldfish or Nature Valley Bars: $1.99 each
- Planters Peanuts or Voortman Bakery Cookies: $2.49 each
- Kashi Cereal: $4.99 each
- Kroger Saltine Crackers: $2.00 each
- Kroger Salad Dressing or Simple Truth Organic Broth: $1.99 each
- Cheez-It Family Size Crackers: $3.99 each
- Lesser Evil Popcorn: 2 for $6.00
- Kettle Brand Potato Chips or Simple Truth Organic Bone Broth: $3.99 each
- Annie's Organic Fruit Rope: 2 for $8.00
- Kind Bars or Kind Max Protein Bars: $7.99 each
- Hidden Valley Ranch Dressing: $3.99 each
- Big K Cola (2 Liter): $1.00 each
- M&M's Candy: 2 for $3.00
- Kroger Apple Cider: $2.99 each with digital coupon
- Poppi Prebiotic Soda: $5.99 each with digital coupon
- Chick-Fil-A Sauce or Buffalo Wild Wings Sauce: $2.99 each
- Belvita Cookies or Chex Mix: $3.49 each
- Hershey's King Size Candy: $2.99 each
- Green Mountain or McCafé K-Cups: $7.99 each
- Quest Protein Bars: $8.99 each
- Premier Protein Shakes: $25.99 each
- Starbucks Coffee: $9.99 each
Frozen on sale:
- Tyson Frozen Chicken: $9.99 each with digital coupon
- DiGiorno Stuffed Crust Pizza or California Pizza Kitchen Pizza: $6.99 each with digital coupon
- Amy's Entrée: $4.29 each with digital coupon
- Kroger Frozen Meatballs or Perdue Frozen Chicken: $5.99 each
- Smucker's Uncrustables: $9.49 each
- Bob Evans Breakfast Sausage: $9.99 each
- Dole Diced Peaches, Hostess Cupcakes/Multipack or Dole Fruit Bowls: 2 for $6.00
- Totino's Pizza Rolls (50 ct): $4.99 each
- Totino's Pizza Rolls (130 ct): $11.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$43.05
for 2 people · $21.52 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 09, 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.