Kroger Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week you get a different protein every night: chicken thighs on Monday, smoked sausage on Tuesday, pork ribs on Wednesday, ground beef on Thursday and eggs on Friday, so nobody gets bored. A few ingredients carry across the week: one bag of Kroger Basmati Rice covers Monday and Thursday, the squash shows up Monday and Friday, and the two packs of mini sweet peppers are split between Tuesday and Friday. The chicken at $2.97 for 3 lbs and the dozen eggs at $1.39 are easy wins, while the ribs at $8.97 for 3 lbs are Wednesday's centerpiece, so start them early since they take about 2 hours 15 minutes. Because this plan is dairy-free, flip over the tortilla package ($0.99) at Kroger and check the label before Tuesday, since ingredients can vary by brand.

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Thighs with Butternut Squash and Basmati Rice
Description: Bone-in chicken thighs are baked in the oven alongside cubes of butternut squash until the skin is crisp and the squash is caramelized. Served over fluffy basmati rice cooked with a little oil and salt.
Sale items used: Fresh Perdue Chicken Drumsticks or Thighs, Butternut, Spaghetti or Acorn Squash, Kroger Basmati Rice
Prep time: 50 minutes
Serving note: 3 lbs chicken thighs, 2 lbs butternut squash, 1 bag Kroger Basmati Rice (use about 1.5 cups dry for this meal; the rest is saved for Thursday).
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 Johnsonville Smoked Sausage is browned in a skillet with sliced mini sweet peppers and red onion until tender and lightly charred. Wrap in warm Kroger tortillas for a quick handheld dinner.
Sale items used: Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage, Private Selection Seedless Mini Sweet Peppers, Kroger Red Onions, Kroger Hot Dog Buns or Tortillas
Prep time: 25 minutes
Serving note: 1 package Johnsonville Smoked Sausage, 1 pack mini sweet peppers (2 for $7.00 deal, buy 2 packs, use 1 now and 1 on Friday), 2 red onions (the bag is used across the week), 1 package tortillas (check the label to confirm they are dairy-free).

Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.

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: Ribs are seasoned and baked low and slow, then brushed with Sweet Baby Ray's BBQ Sauce and finished under high heat for a sticky glaze. Served with roasted apple wedges.
Sale items used: St. Louis Style Pork Ribs, Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce, Cosmic Crisp, Pink Lady or Envy Apples
Prep time: 2 hours 15 minutes
Serving note: 3 lbs ribs, 1 bottle BBQ sauce, 1 lb apples. Make ahead: season the ribs in the morning and bake them at 275 F for about 2 hours, then glaze and finish just before serving. Total time is over 60 minutes, so start early.
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: Kroger 80% Lean Ground Beef is browned with diced red onion and simmered with leftover basmati rice and water or broth until savory and tender. A quick one-pan dinner with a pan-sauce made from the beef drippings.
Sale items used: Kroger 80% Lean Ground Beef, Kroger Red Onions, Kroger Basmati Rice
Prep time: 30 minutes
Serving note: 1.5 lbs ground beef, 1 red onion, about 1.5 cups dry basmati rice from the bag bought for Monday.

Friday
Meal: Veggie Egg Scramble Dinner with Roasted Squash and Peppers
Description: Kroger Eggs are scrambled in a skillet with diced mini sweet peppers and onion until fluffy. Served with roasted squash cubes on the side for an easy end-of-week dinner.
Sale items used: Kroger Eggs, Large Grade A, 12 ct, Private Selection Seedless Mini Sweet Peppers, Butternut, Spaghetti or Acorn Squash, Kroger Red Onions
Prep time: 35 minutes
Serving note: 12 eggs, 1 pack mini sweet peppers, 1 lb squash (from the 2 lbs bought for Monday plus 1 lb more, total 3 lbs on the list), 1 red onion.
Recipes:
- Butternut Squash Egg Bake (Gluten-Free, Dairy-Free)
- Summer Veggie Egg Scramble
- Roasted Vegetable Egg Scramble

SHOPPING LIST

Buy on sale:
- Fresh Perdue Chicken Drumsticks or Thighs (3 lbs): $2.97
- Butternut, Spaghetti or Acorn Squash (3 lbs): $4.47
- Kroger Basmati Rice (1 bag): $8.49
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage (1 package): $3.99
- Private Selection Seedless Mini Sweet Peppers (2 packs): $7.00
- Kroger Red Onions (1 bag): $4.29
- Kroger Hot Dog Buns or Tortillas (1 package): $0.99
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
- St. Louis Style Pork Ribs (3 lbs): $8.97
- Cosmic Crisp, Pink Lady or Envy Apples (1 lb): $1.49
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce (1 bottle): $1.49
- Kroger 80% Lean Ground Beef (1.5 lbs): $8.99
- Kroger Eggs, Large Grade A, 12 ct (1 dozen): $1.39

Pantry staples needed:
- Cooking oil
- Salt and black pepper
- Garlic powder
- Smoked paprika
- Water or dairy-free broth