Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Chicken Breast with Roasted Asparagus
Description: One boneless chicken breast is seared in a skillet until golden and juicy, then served with oven-roasted asparagus spears. Finished with lemon and garlic, it is a simple, dairy-free dinner for one.
Sale items used: Fresh Heritage Farm Boneless Chicken Breasts, Asparagus
Prep time: 25 minutes
Serving note: Use about 0.5 lb chicken breast (1 large breast) and about 0.5 lb asparagus (assumed total weight). Toss asparagus with 1 tbsp olive oil, salt, pepper and 1 minced garlic clove; roast at 425F for 10-12 minutes. Sear chicken in 1 tsp oil for 6 minutes per side. Finish with a squeeze of lemon.
Recipes:
- Lemon Garlic Chicken Asparagus Mushroom Skillet
- Creamy Lemon Chicken with Asparagus and Mushrooms
- Paleo Lemon Honey Chicken & Asparagus Skillet - Tastes Lovely
Tuesday
Meal: Smoked Sausage and Pepper Skillet over Ready Rice
Description: Sliced smoked sausage is browned with sweet peppers and onion in one skillet. It is spooned over a pouch of microwaved ready rice for a fast, filling dinner for one.
Sale items used: Eckrich Smoked Sausage, Kroger Mini Sweet Peppers, Ben's Original Ready Rice
Prep time: 20 minutes
Serving note: Use about 1/3 of the 13 oz sausage (about 4 oz), 1 cup sliced mini sweet peppers (about 1/3 of a bag), 1/4 onion and 1 tsp oil. Use 1 pouch ready rice (about 2 servings, eat about 1 cup and save the rest). Save the remaining sausage and peppers for other uses or for leftovers.
Recipes:
- Sausage Peppers and Rice Skillet
- Sausage & Peppers Skillet - The Whole Cook
- Sausage, Peppers, and Onions
Wednesday
Meal: Pan-Seared Lean Ground Beef Burger Bowls
Description: A seasoned 1/4 lb beef patty is seared and sliced over leftover rice, fresh salad greens and avocado. It is a bun-free, dairy-free bowl topped with tomato and a squeeze of lime.
Sale items used: Kroger 85% Lean Ground Beef, Medium Avocados, Dole Salad Kits, Private Selection Snacking Tomatoes, Ben's Original Ready Rice
Prep time: 20 minutes
Serving note: Use 1/4 lb of the 1 lb package for one patty (form and freeze the other 3/4 lb in portions for later). Use 1 cup leftover rice from Tuesday, 1 avocado, 2 cups greens from the salad kit (discard any dairy-containing toppings and dressing packets, use oil and vinegar instead) and a handful of snacking tomatoes.
Recipes:
- Burger Bowl + Special Sauce
- Burger Bowls - Low Carb, Whole30
Thursday
Meal: Slow-Roasted Pork Half Loin with Cucumber Tomato Salad
Description: A small pork loin roast is rubbed with garlic and herbs and slow-roasted until tender. It is served with a cool, crisp cucumber and tomato salad dressed with olive oil and vinegar.
Sale items used: Pork Half Loin, Mini Seedless Cucumbers, Private Selection Snacking Tomatoes
Prep time: 15 minutes active, 75 minutes total
Serving note: Buy about 1.5 lb pork half loin (assumed total weight); roast at 325F for about 60-70 minutes to 145F. Eat about 5 oz tonight and slice the rest for leftovers. Salad uses 2 mini cucumbers, a handful of snacking tomatoes, 1 tbsp olive oil and 1 tbsp vinegar. Timing note: season the pork the night before, and roast while preparing the salad.
Recipes:
- Slow Roasted Pork Loin
- Slow Roasted Boneless Pork Loin with Mustard - Feed Me Phoebe
- Cucumber Tomato Salad (Easy Marinade!) - Meaningful Eats
Friday
Meal: Lobster Tail Rice Bowls
Description: A lobster tail is pan-seared in olive oil and garlic and served over warm rice with avocado and cucumber. It is a light, dairy-free bowl with a squeeze of lemon.
Sale items used: Wild-Caught Lobster Tails, Ben's Original Ready Rice, Medium Avocados, Mini Seedless Cucumbers
Prep time: 20 minutes
Serving note: Buy 1 pair of lobster tails (2 for $12.00) and cook both for a generous portion, or save one for another meal. Use the remaining ready rice (about 1 cup), 1 avocado, and 1 sliced mini cucumber. Use olive oil instead of butter for searing and finish with lemon.
Recipes:
- Lobster Fried Rice
- Thai Lobster Bowl
- Lobster Fried Rice - Aubrey's Kitchen
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breasts (0.5 lb): $1.00
- Asparagus (0.5 lb): $2.00
- Eckrich Smoked Sausage (x1): $5.00
- Kroger Mini Sweet Peppers (x2 bags, sale pair price): $6.00
- Ben's Original Ready Rice (x1): $1.49
- Kroger 85% Lean Ground Beef 1 lb (x1): $5.99
- Medium Avocados (x2): $1.54
- Dole Salad Kit (x1): $3.67
- Private Selection Snacking Tomatoes (x2, sale pair price): $6.00
- Pork Half Loin (1.5 lb): $2.99
- Mini Seedless Cucumbers (x2 packs, sale pair price): $6.00
- Wild-Caught Lobster Tails (x2, pair): $12.00
Pantry staples needed:
- Olive oil, salt, pepper, garlic, lemon, onion, vinegar, dried herbs, lime
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh Heritage Farm Boneless Chicken Breasts or Wings: $1.99/lb with card
- Boneless New York Strip Steaks: $11.99/lb with card
- Kroger 85% Lean Ground Beef (1 lb package): $5.99 each with card
- St. Louis Style Pork Ribs Bone-In: $2.99/lb with card
- Deli Kitchen St. Louis Style Ribs, Fully Cooked: $14.99 each with card
- Kroger Chicken Party Wings or Kroger 80% Lean Beef Burgers: $9.99 each with card
- Tyson Frozen Chicken: $6.99 each with card
- Pork Butt Bone-In or Boneless Pork Half Loin: $1.99/lb with card
- Wild-Caught Lobster Tails: 2 for $12.00 with card
- Wild-Caught Snow Crab Clusters: $11.99/lb with digital coupon
- Simple Truth Organic Grass-Fed 85% Lean Ground Beef: $20.00 each with card
- Butterball Turkey Roast (3-day sale): $10.00 each with card
- Butterball Turkey, Frozen: $1.28/lb with card
- Simple Truth Natural Turkey Burgers: $9.99 each with card
- Eckrich Smoked Sausage or Smithfield Lunch Meat: $5.00 each with card
- Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies: $2.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat, Family Pack: $6.49 each with card
- La Terra Fina Dip: $3.99 each with card
- Fresh Baked Cookies: $3.00 each with card
- Private Selection Detroit Style Pizza: $12.00 each with card
- Guillermo's Salsa: $3.99 each with card
- Armour Lunchmakers: 5 for $5.00 with card
Produce on sale:
- Medium Avocados: $0.77 each with card
- Strawberries or Blackberries: 2 for $5.00 with card
- Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers: 2 for $6.00 with card
- Kroger Seedless Grapes or Simple Truth Organic Grapes: $4.99 each with digital coupon
- Kroger Honeycrisp or Envy Apples: $5.99 each with card
- Asparagus: $3.99/lb with card
- Dole Salad Kits: 3 for $11.00 with card
- Jumbo Blueberries: $5.99 each with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Adorbs Seedless Mandarins (3-day sale): $4.99 each with card
Dairy and eggs on sale:
- Simple Truth Cage Free Eggs, 24 ct: $5.49 each with card
- Fairlife Core Power Protein Shake: $3.99 each with card
Bakery and bread on sale:
- Sara Lee Bread: $2.99 each with digital coupon
- Private Selection Wide Pan Bread or Buns: $3.49 each with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 each with card
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each with card
- Nature's Own Bread or Hormel Spam: $2.99 each with card
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99 each with card
Pantry on sale:
- Post Cereal: $1.49 each with digital coupon
- Swanson Broth: $1.79 each with digital coupon
- Pepperidge Farm Cookies: $3.99 each with card
- General Mills Cereal or Betty Crocker Fruit Snacks: $1.99 each with card
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.99 each with card
- Progresso Soup or Barilla Pasta: $1.79 each with card
- Bertolli Pasta Sauce or Rao's Pasta: $1.99 each with card
- Prego Pasta Sauce or Sweet Baby Ray's Barbecue Sauce: $1.49 each with card
- Ben's Original Ready Rice or Campbell's Cooking Sauce: $1.49 each with card
- Keebler Cookies or Hostess Multipack: $2.99 each with card
- Pop-Tarts or Kroger Cranberry Juice Cocktail: $1.99 each with card
- Kroger Coffee: $12.99 each with card
- Gold Medal Flour or Kroger Canola Oil: $3.99 each with card
- Kroger Brown or Powdered Sugar: $2.00 each with card
- Nabisco Party Size Oreo or Chips Ahoy Cookies: $5.99 each with card
- Nestlé Toll House Morsels: $4.99 each with card
- Kettle Brand Potato Chips: $1.99 each with digital coupon
- Clif Bars or Kroger Breakfast Sandwiches: $5.49 each with card
- Lipton Tea or Kind Bars: $6.99 each with card
- Lay's Potato Chips or Fritos: 4 for $10.00 with card
- José Olé Taquitos or Impossible Entrée: $5.99 each with card
- Clif Builders Protein Bars or Built Puff Protein Bars: $9.99 each with card
- Starbucks Coffee: $7.99 each with card
- Snyder's of Hanover Pretzels or Stubb's Sauce: 2 for $7.00 with card
- Totino's Pizza Rolls: $11.99 each with card
Frozen on sale:
- Freschetta Pizza: $3.99 each with digital coupon
- Jimmy Dean Breakfast Sandwiches: $4.99 each with digital coupon
- Stouffer's or Lean Cuisine Entrée: 4 for $10.00 with card
- Bob Evans Family Size Sides: $4.99 each with card
🛒 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.
$53.68
for 1 person · $53.68 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 14, 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.