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: Four bone-in chicken thighs are roasted until crisp-skinned alongside cubed butternut squash. They are served over fluffy basmati rice for a simple, hearty dinner for two.
Sale items used: Fresh Perdue Chicken Thighs, Butternut Squash, Kroger Basmati Rice
Prep time: 55 minutes
Serving note: Use about 1.5 lbs bone-in thighs (about 4 thighs) and one 2 lb butternut squash (use half now, save the rest for Friday). Cook 1 cup dry basmati for 2 with leftovers. Roast at 425F for 40 to 45 minutes.
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 onion in one skillet. Spoon it into warm tortillas for a quick weeknight meal for two.
Sale items used: Johnsonville Smoked Sausage, Mini Sweet Peppers, Kroger Red Onions, Kroger Tortillas
Prep time: 25 minutes
Serving note: Use 1 package smoked sausage (about 12 to 14 oz), half of the sweet peppers pack, 1 onion, and 1 package of tortillas (use 4 to 6). Check the tortilla and sausage labels to confirm no dairy ingredients.
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: Pork ribs are simmered low and slow until tender, then glazed with BBQ sauce. A half rack is plenty for two, served with leftover rice.
Sale items used: St. Louis Style Pork Ribs, Sweet Baby Ray's BBQ Sauce
Prep time: 2 hours 15 minutes
Serving note: Assume about 2.5 lbs of ribs (a half rack to a small rack), which is generous for 2. Use about 1/2 cup BBQ sauce. Make-ahead tip: simmer or bake the ribs the day before, refrigerate, then glaze and broil for 10 minutes before serving.
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: Browned ground beef is stirred with cooked rice and served in a savory onion gravy, with no squash needed. It is a quick, filling skillet for two.
Sale items used: Kroger 80% Lean Ground Beef, Kroger Red Onions, Heinz Gravy, Kroger Basmati Rice
Prep time: 30 minutes
Serving note: Use 1 lb ground beef, 1 sliced onion (left from the pack), 1 jar Heinz gravy (check the label for dairy), and about 2 cups leftover cooked rice. Drain excess fat before adding gravy.
Friday
Meal: Veggie Egg Scramble Dinner with Roasted Squash and Peppers
Description: Soft scrambled eggs are folded with sauteed onion and peppers. They are served with roasted butternut squash cubes on the side.
Sale items used: Kroger Eggs, Butternut Squash, Mini Sweet Peppers, Kroger Red Onions
Prep time: 40 minutes
Serving note: Use 6 eggs, the remaining half of the butternut squash (about 1 lb), the remaining peppers, and half an onion. Cook the eggs in oil, not butter. Roast the squash at 425F for 25 minutes.
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 (1.5 lbs): $1.49
- Butternut Squash (2 lbs): $2.98
- Kroger Basmati Rice (x1): $8.49
- Johnsonville Smoked Sausage (x1): $3.99
- Private Selection Mini Sweet Peppers (x2 packs, 2 for $7.00): $7.00
- Kroger Red Onions (x1): $4.29
- Kroger Tortillas (x1): $0.99
- St. Louis Style Pork Ribs (2.5 lbs): $7.48
- Kroger 80% Lean Ground Beef (1 lb): $5.99
- Heinz Gravy (x1): $1.99
- Kroger Eggs, 12 ct (x1): $1.39
Pantry staples needed:
- Cooking oil, salt, black pepper, garlic powder, paprika, BBQ sauce (or buy Sweet Baby Ray's if you have none), dairy-free taco seasoning if desired
🏷️ 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.
$46.08
for 2 people · $23.04 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.