Kroger Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Thighs with Butternut Squash and Basmati Rice
Description: Two bone-in chicken thighs are roasted until crisp-skinned alongside cubes of butternut squash. They are served over fluffy basmati rice cooked in water or dairy-free broth.
Sale items used: Perdue Chicken Thighs, Butternut Squash, Ben's Original Ready Rice (in place of a large bag of basmati)
Prep time: 50 minutes
Serving note: Use about 1 lb of thighs (2 thighs, about 0.5 lb each is typical, buy 1 lb), 1 cup cubed squash from a 1.5 lb squash, and 1 pouch of ready rice. Roast at 425 F for 35-40 minutes. Save the leftover squash for Friday.
Recipes:
- One-Pan Butternut Squash, Chicken, and Rice
- Sheet Pan Chicken and Butternut Squash (with Apples and Honey)
Tuesday
Meal: Skillet Smoked Sausage with Peppers and Onions in Tortillas
Description: Sliced smoked sausage is browned with sweet peppers and red onion in a hot skillet. The mixture is tucked into warm tortillas for a quick dinner.
Sale items used: Johnsonville Smoked Sausage, Mini Sweet Peppers, Red Onions, Kroger Tortillas
Prep time: 20 minutes
Serving note: Use about 1/3 of the sausage package (about 4 oz), 1/2 of the pepper bag, 1/2 onion, and 2 tortillas. Check the sausage label to confirm it is dairy-free. Save the remaining sausage, peppers, and onion for later use.
Recipes:
- Smoked Sausage Wrap
- Sausage, Peppers, and Onions
- Smoked Sausage with peppers and onions
Wednesday
Meal: Slow-Simmered St. Louis Style Pork Ribs with BBQ Sauce
Description: A small portion of St. Louis style ribs is simmered low and slow in the oven until tender, then glazed with BBQ sauce. Pair with leftover rice or a simple side.
Sale items used: St. Louis Style Pork Ribs, Sweet Baby Ray's BBQ Sauce
Prep time: 15 minutes active, 2 hours 15 minutes total
Serving note: Assume 1.25 lb of ribs (about 3-4 ribs, cut from a rack at the meat counter or a small package). Cover and bake at 300 F for about 2 hours, then glaze and broil 5 minutes. Season the ribs the night before or in the morning to save time. Check the BBQ sauce label for dairy-free.
Recipes:
- Slow Cooker St. Louis Ribs
- Slow-Cooker Ribs
- Oven Baked BBQ St Louis Ribs
Thursday
Meal: Ground Beef and Rice Skillet with Spaghetti Squash-Free Onion Gravy
Description: Ground beef is browned with onion and stirred with rice in a savory skillet. It is finished with a dairy-free onion gravy, with no spaghetti squash used.
Sale items used: Kroger 80% Lean Ground Beef, Red Onions, Ben's Original Ready Rice, Heinz Gravy
Prep time: 25 minutes
Serving note: Use 0.5 lb ground beef (assumed 0.5 lb purchased), 1/2 onion, 1 pouch ready rice, and about 1/2 cup gravy. Heinz gravy flavors vary, so confirm the label is dairy-free. Freeze the other half of the jar if desired.
Friday
Meal: Veggie Egg Scramble Dinner with Roasted Squash and Peppers
Description: Three eggs are scrambled with sauteed peppers and onion, using oil instead of butter. Served with roasted butternut squash cubes and peppers on the side.
Sale items used: Kroger Eggs, Butternut Squash, Mini Sweet Peppers, Red Onions
Prep time: 35 minutes
Serving note: Use 3 eggs, the leftover squash (about 1 cup), the remaining peppers, and 1/4 onion. Roast the squash and peppers at 425 F for 25 minutes while you scramble the eggs.
Recipes:
- Butternut Squash Egg Bake (Gluten-Free, Dairy-Free)
- Summer Veggie Egg Scramble
- Roasted Vegetable Egg Scramble
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Perdue Chicken Thighs (1 lb): $0.99
- Butternut Squash (1.5 lbs): $2.24
- Ben's Original Ready Rice (x2 pouches): $2.98
- Johnsonville Smoked Sausage (x1 pack): $3.99
- Private Selection Mini Sweet Peppers (x2 bags): $7.00
- Kroger Red Onions (x1 bag): $4.29
- Kroger Tortillas (x1 pack): $0.99
- St. Louis Style Pork Ribs (1.25 lbs): $3.74
- Kroger 80% Lean Ground Beef (0.5 lb): $3.00
- Heinz Gravy (x1 jar): $1.99
- Kroger Eggs, 12 ct (x1): $1.39
Pantry staples needed:
- Cooking oil
- Salt and pepper
- Garlic powder
- Paprika
- BBQ sauce (or buy Sweet Baby Ray's if you do not have it)
- Dairy-free broth or water
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $5.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Fresh Perdue Chicken Drumsticks or Thighs: $0.99/lb with card
- Kroger Beef Shaved Steak: 2 for $10.00 with card
- Oscar Mayer Bacon: $3.99 each with digital coupon
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage: $3.99 each with digital coupon
- Oscar Mayer Deli Fresh Lunch Meat: $6.49 each
- Impossible Entrée or Jimmy Dean Heat 'n Serve Sausages: $5.99 each
- Kroger Breaded Chicken Breast Tenders or Chunks: $12.99 each
- American BBQ 73% Lean Ground Beef Patties: $7.00 each with card
- Hillshire Farm Smokies: 2 for $7.00 with card
- Tyson Frozen Chicken: $12.99 with card
- Hormel Chili: 2 for $5.00 with card
- Butterball Turkey: $1.28/lb with card
- Johnsonville Dinner Sausage or Ground Sausage: $3.99 each with card
- Fresh Atlantic Salmon Fillets or Kroger Extra-Large Cooked Shrimp: $8.99/lb with card
- St. Louis Style Pork Ribs: $2.99/lb with card
- Bar-S Meat Franks or Meat Bologna: 10 for $10.00 with card
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Smart Way Chicken Drumsticks: $5.00 each with card
- Kroger Shrimp Bowl: $5.00 each with card
- Deli Kitchen Fried Chicken: $5.00 each with card
- Just Bare Frozen Chicken: $14.99 with card
Deli and prepared on sale:
- Smucker's Uncrustables: 3 for $10.00 with card
- Private Selection Soup: $7.00 with card
Produce on sale:
- Cosmic Crisp, Pink Lady or Envy Apples: $1.49/lb with card
- Red, Green or Black Seedless Grapes: $1.99/lb with card
- Avocados: $4.99 each with digital coupon
- Cuties Seedless Mandarins or Dracula Blood Oranges: $4.99 each with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb with card
- Strawberries or Blackberries: $2.99 with card
- In-Store Made Fruit Snacks to Go: $6.00 with card
- Private Selection Seedless Mini Sweet Peppers: 2 for $7.00 with card
- Kroger Red Onions: $4.29 with card
- Private Selection Asian Pears: $7.99 with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Jumbo Blueberries: $4.99 each with digital coupon
Dairy and eggs on sale:
- Kroger Eggs, Large Grade A, 12 ct: $1.39 with card
- Fairlife Core Power Protein Shake: $5.49 with card
Bakery and bread on sale:
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each
- Kroger Hot Dog Buns or Tortillas: $0.99 each with card
- Pillsbury Crescent Rolls or Amy's Organic Soup: $1.99 each
- Hostess Multipack or Nature's Own Bread: $2.99 each
- Private Selection Buns: $3.49 with card
- Private Selection Pumpkin Cake Roll or Classic Cake: $6.00 with card
- Caramel Apple Crunch Cake, Boston Crème Cake or Pineapple Upside Down Cake: $13.99 each
- Stonefire Naan: 2 for $6.00 with card
- Fresh Baked Cookies: $3.00 with card
Pantry on sale:
- Smart Way Sugar: $2.59 with card
- Folgers or Cafe Bustelo Coffee: $9.99 with card
- Pepperidge Farm Cookies or Kellogg's Large Size Cereal: $3.99 each
- Heinz Gravy or Bertolli Pasta Sauce: $1.99 each
- Pop-Tarts or Goldfish Crackers: $1.99 each
- Pringles or Betty Crocker Fruit Snacks: $1.49 each
- Tropicana Orange Juice or Lance Sandwich Crackers: $3.79 each
- Keebler Cookies or Blue Diamond Nut Thins: $2.99 each
- Progresso Soup or Barilla Protein Plus Pasta: $1.79 each
- Prego Pasta Sauce or Ben's Original Ready Rice: $1.49 each
- General Mills Cereal or Nature Valley Bars: $1.99 each
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce: $1.49 each
- Nabisco Oreo Family Size Cookies: $3.99 each
- Kroger Coffee: $12.99 each
- Gold Medal Flour or Kroger Canola Oil: $3.99 with card
- Campbell's Chunky Soup or Swanson Broth: 2 for $5.00 with card
- Siete Tortilla Chips or Potato Chips: $2.49 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- Rao's Pasta Sauce: $6.49 each with digital coupon
- Frito-Lay Multipack: $7.99 each with digital coupon
- Mars Candy: $0.99 each with digital coupon
- Tostitos Dip or Mission Carb Balance Tortillas: $4.99 with card
- Kroger Potato Chips: $1.79 with card
- Kettle Brand Potato Chips: $3.99 with card
- Kroger Whole Cashews: $4.99 with card
- Kroger Basmati Rice: $8.49 with card
- Simple Truth Organic Coconut Flakes or Chips: 2 for $3.00 with card
- Patak's Simmer Sauce or Chutney: $4.99 with card
Frozen on sale:
- Stouffer's or Lean Cuisine Entree: 4 for $10.00 with card
- El Monterey Burritos: $4.49 each with digital coupon
- Outshine Fruit Bars or Kroger Chocolate-Covered Frozen Fruit: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.99 each
- DiGiorno Pizza or Deer Park Natural Spring Water: $3.99 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.
$32.60
for 1 person · $32.60 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 21, 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.