Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Ground Turkey and Pepper Skillet
Description: Lean ground turkey is browned with sauteed tri-color peppers and onion for a quick, colorful one-pan dinner. Seasoned simply with garlic and paprika, it is naturally dairy-free and light.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Tri-Color Peppers
Prep time: 20 minutes
Serving note: 4 oz ground turkey (from 1 package, use remainder for leftovers or freeze) and 1/3 of the tri-color pepper pack, diced.
Recipes:
- Simple Ground Turkey Pepper Skillet: Quick & Healthy Recipe
- One-Pan Italian Ground Turkey & Veggie Skillet - Eating Bird Food
- Simple Ground Turkey Skillet Dinner | Lemons & Zest
Tuesday
Meal: Pan-Seared Pork Tenderloin with Lemon
Description: A small portion of pork tenderloin is pan-seared until golden, then finished with fresh lemon juice and zest for a bright, dairy-free sauce. Serve with a simple side of steamed vegetables.
Sale items used: Boneless Pork Tenderloin
Prep time: 25 minutes
Serving note: Assume 0.5 lb pork tenderloin portion cut from the package; use 1 lemon (kept as a pantry staple) for juice and zest.
Recipes:
- Pork Tenderloin in Pan Sauce Recipe - That's Nerdalicious
- Pork Tenderloin with Lemon Herb Pan Sauce - Claudia's Table
- Pan Seared Pork Tenderloin {Skillet to Oven Method} - Yellow Bliss Road
Wednesday
Meal: Sausage and Sweet Corn Skillet
Description: Sliced dinner sausage links are seared with sweet corn kernels cut fresh from the cob for a smoky, slightly sweet skillet meal. Finished with olive oil and cracked pepper, it stays fully dairy-free.
Sale items used: Kroger Dinner Sausage Links, Kroger Sweet Corn
Prep time: 20 minutes
Serving note: 2 sausage links sliced and 1 ear of sweet corn, kernels removed, for a single serving.
Recipes:
- This 5-Ingredient Sausage Skillet Is the Zero-Effort Dinner Anyone Can Make
- Spicy Mexican Corn Skillet with Sausage - The Slow Roasted Italian
- Skillet Corn Recipe with Sausage
Thursday
Meal: Baked Chicken with Grape Salad
Description: A single portion of frozen chicken is baked until juicy and paired with a refreshing cold grape salad tossed in a light vinaigrette. The dish is bright, simple, and naturally dairy-free.
Sale items used: Tyson Frozen Chicken, California Red or Green Seedless Grapes
Prep time: 40 minutes (bake time included)
Serving note: 1 chicken breast portion (about 5-6 oz) from the Tyson package, and 0.5 lb of seedless grapes halved for the salad.
Recipes:
- Easy Chicken Salad with Grapes and Almonds
- Chicken Salad with Grapes - Nourished by Nic
- Gluten-Free Chicken Salad With Grapes (Dairy-Free) - MamaShire
Friday
Meal: Garlic Shrimp with Rice-A-Roni
Description: Large shrimp are quickly sauteed in garlic and olive oil, then served over a small portion of prepared Rice-A-Roni for a satisfying, dairy-free finish to the week. A squeeze of lemon brightens the dish.
Sale items used: Kroger Cooked or Raw Large Shrimp, Rice-A-Roni
Prep time: 20 minutes
Serving note: 1/3 lb shrimp (about 6-8 large shrimp) and 1/3 of the Rice-A-Roni box prepared per package directions, using dairy-free substitutions (oil instead of butter).
Recipes:
- gluten-free, dairy-free buttery, garlicky classic shrimp scampi & rice recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger 85% Lean Ground Turkey (1 package): $2.99
- Kroger Tri-Color Peppers (1 package): $6.00
- Kroger Dinner Sausage Links (1 package): $3.99
- Kroger Sweet Corn (1 ear pack): $3.99
- Tyson Frozen Chicken (1 package): $6.99
- California Red or Green Seedless Grapes (0.5 lb): $1.00
- Kroger Cooked or Raw Large Shrimp (1 package): $6.00
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin (0.5 lb): $1.50
- Rice-A-Roni (1 box): $0.99
Pantry staples needed:
- Olive oil
- Garlic
- Lemon (for pork and shrimp dishes)
- Salt and pepper
- Paprika
- Vinegar (for grape salad dressing)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $4.99/lb
- Kroger Beef Shaved Steak: 2 for $10.00
- Kroger 85% Lean Ground Turkey: $2.99 each with card
- Hormel Bacon: $4.99 each with digital coupon
- Tyson Frozen Chicken: $6.99 each with digital coupon
- Hormel Beef Entrée: $9.99 each with digital coupon
- Kroger Dinner Sausage Links: $3.99 with card
- Home Chef St. Louis Style Ribs: $14.99 with card
- Kroger 73% Lean Beef Burgers: $10.00 with card
- Kroger Cooked or Raw Large Shrimp: $6.00 with card
- Boneless Chuck Roast or Steaks: $9.49/lb
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin: $2.99/lb
- Private Selection Marinated Salmon or Tilapia: $7.99 with card
- Simple Truth Organic 85% Lean Ground Beef: $20.00 with card
Deli and prepared on sale:
- Kroger Sweet Corn: $3.99 with card
- Home Chef Fried Chicken: $5.00 with card
- Private Selection Soup: $7.00 with card
- Wellshire Lunch Meat: $4.99 each with digital coupon
Produce on sale:
- Kroger Tri-Color Peppers: $6.00 with card
- Raspberries or Blackberries: 2 for $4.00
- California Red, Green or Black Seedless Grapes: $1.99/lb
- Kroger Lemons or Limes: $4.99 with card
- Kroger Bartlett, Bosc or Red Pears: $5.00 with card
- Jumbo Blueberries: $5.99 with card
- Fresh-Cut Fruit Bowls: $5.00 with card
- Kroger Adorbs Seedless Mandarins or Honeycrisp Apples: $4.99 each with digital coupon
Dairy and eggs on sale:
- Ben & Jerry's Dairy-Free Dessert: $5.49 with card
- Fairlife Core Power Protein Shake: $4.29 with card
Bakery and bread on sale:
- Double Layer Cake: $15.99 each with digital coupon
- Wonder Bread, Buns or Mott's Applesauce Cups: $1.99 each with digital coupon
- Dot's Pretzels or Tate's Cookies: $4.99 each with digital coupon
- Private Selection Tiramisu Bar Cake: $12.99 each with digital coupon
- Pumpkin Snickerdoodle Muffins: $5.00 with card
- Pumpkin Pie: $6.99 with card
- Private Selection Pumpkin Cake Roll: $7.99 with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 with card
Pantry on sale:
- Kroger Beans or Starkist Tuna: $0.88 each with card
- Pringles or Campbell's V8 Splash: $1.99 each
- Nabisco Family Size Crackers: $4.49 each
- Barilla Pasta: $1.39 each
- Rice-A-Roni or Pasta-Roni: $0.99 each
- Hellmann's Mayonnaise: $4.49 each
- Progresso Soup: $1.29 each with digital coupon
- Cap'n Crunch or Life Cereal / Quaker Instant Oatmeal: $1.49 each with digital coupon
- Knorr Pasta or Rice Sides: $0.99 each with digital coupon
- Folgers Coffee: $11.99 each with digital coupon
- Pop-Tarts: $3.29 each with digital coupon
- Swanson Broth: 2 for $5.00
- Rao's Pasta Sauce: $5.99 with card
- Nissin Ramen Bowl or Campbell's Spaghettios: 4 for $5.00
- Simple Truth Organic Broth: $2.00 with card
- Simple Truth Organic Tortilla Chips: $2.49 with card
- Starbucks Coffee: $7.99 each with digital coupon
- Cascadian Farm Organic Cereal or Granola: $3.49 each with digital coupon
- Kroger Potato Chips: $1.79 with card
- Lay's Potato Chips, Cheetos, or Smartfood Popcorn: 4 for $10.00
- Party Size Tostitos: $3.99 with card
- Little Debbie Snack Cakes or David Protein Bar: 2 for $6.00
- Blue Diamond Almonds: $2.49 each with digital coupon
- Lifesavers or Skittles Gummies: $2.99 with card
Frozen on sale:
- Freschetta Pizza: $3.99 each with digital coupon
- Nestlé Drumstick Cones or Cooked Perfect Meatballs: $6.99 each with digital coupon
- Farm Rich Appetizers: $5.99 each with digital coupon
- Birds Eye Steamfresh Vegetables or Simple Truth Organic 90 Second Rice: $1.79 each with digital coupon
- Popsicle Ice Pops or V8 Vegetable Juice: $4.49 each with digital coupon
- Stouffer's Family Size Entrée: $7.49 each with digital coupon
🛒 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.
$33.45
for 1 person · $33.45 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 23, 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.