Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Sheet-Pan Roasted Pork Tenderloin with Butternut Squash and Honeycrisp Apples
Description: A 6 oz portion of pork tenderloin roasts on one sheet pan with cubed butternut squash and apple wedges until caramelized at the edges. Everything is seasoned with garlic, salt, pepper, and olive oil for an easy, dairy-free fall dinner.
Sale items used: Boneless Pork Tenderloin, Butternut Squash, Honeycrisp Apples
Prep time: 40 minutes
Serving note: Use about 6 oz pork tenderloin (from a 1 lb tenderloin), 1 cup cubed butternut squash (about 6 oz), 1 medium Honeycrisp apple (about 0.5 lb) cut into wedges, and 1 tbsp olive oil. Roast at 425 F for 22 to 25 minutes, until the pork reaches 145 F, then rest it 5 minutes. Slice the remaining tenderloin into portions and freeze it for another meal.
Recipes:
- Pork Loin with Butternut Squash and Apples
- Pork Tenderloin with Apples and Squash Recipe
- Sliced Balsamic Pork Tenderloin with Roasted Butternut Squash, Brussel Sprouts and Apples
Tuesday
Meal: Skillet Salsa Chicken Breast over Minute Rice with Avocado
Description: A single chicken breast portion simmers in a skillet with salsa until tender and saucy, then sits over a fluffy cup of microwave rice. Fresh sliced avocado on top adds creaminess without any dairy.
Sale items used: Simple Truth Boneless Chicken Breasts, Pace Salsa, Minute Rice Microwave Cups, Avocados
Prep time: 25 minutes
Serving note: Use about 6 oz chicken breast (from a 1 lb pack; about 10 oz of the pack is used across the week), 1/3 cup salsa, 1 Minute Rice cup, and 1/2 avocado. Sear the chicken 4 minutes per side, add the salsa, cover, and simmer 8 to 10 minutes until it reaches 165 F. Freeze the remaining chicken, or keep it for Friday, and save the other avocado half for Thursday.
Recipes:
- Salsa Verde Chicken & Rice Skillet: An Easy, Flavor-Packed Weeknight Dinner
- Salsa Verde Chicken Skillet
- 30 Minute Salsa Chicken Skillet
Wednesday
Meal: Baked Butternut Squash, Tomato, and Vegetable Egg Frittata
Description: Three eggs are baked with soft roasted butternut squash, halved tomatoes, and sweet canned vegetables for a hearty one-serving frittata. It is completely dairy-free, using a splash of water instead of milk for fluffiness.
Sale items used: Simple Truth Cage-Free Brown Eggs, Butternut Squash, Nature Sweet Tomatoes, Del Monte Vegetables
Prep time: 40 minutes
Serving note: Use 3 eggs, 1/2 cup small-diced butternut squash (about 3 oz), 1/2 cup halved tomatoes, 1/2 cup drained canned vegetables, 2 tbsp chopped onion, and 1 tbsp water. Sauté the squash and onion in an oven-safe 6 to 8 inch skillet for 6 minutes, add the other vegetables and the beaten eggs, then bake at 375 F for 18 to 20 minutes. Keep the rest of the canned vegetables in a covered container for Friday's soup.
Recipes:
- Roasted butternut squash and corn frittata recipe
- Easy Dairy-free Frittata
- Dairy-free Vegetable Frittata
Thursday
Meal: Seared Garlic Shrimp Salad with Avocado, Tomato, and Cucumber
Description: About 5 oz of shrimp is seared with garlic until pink and golden, then piled over a fresh salad of avocado, tomato, and cucumber. A simple olive oil and lemon dressing keeps it light and dairy-free.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp, Avocados, Nature Sweet Tomatoes, Private Selection Mini Cucumbers
Prep time: 20 minutes
Serving note: Thaw about 5 oz shrimp (roughly 8 to 10 shrimp) from the 2 lb bag. Use 1/2 avocado, 1/2 cup tomatoes, 2 mini cucumbers sliced, 2 cloves minced garlic, and 1 tbsp olive oil, plus lemon juice for the dressing. Sear the shrimp 2 minutes per side. Freeze the rest of the bag in 5 oz portions for future meals.
Recipes:
- Spicy Garlic Shrimp Avocado Cucumber Salad
- Quick Cold Shrimp & Avocado Salad (No Mayo)
- Cucumber Shrimp Salad
Friday
Meal: Simmered Chicken and Vegetable Soup
Description: Diced chicken breast simmers with butternut squash, canned vegetables, and onion in a savory broth for a cozy single bowl. It is naturally dairy-free and comes together in one pot.
Sale items used: Simple Truth Boneless Chicken Breasts, Swanson Broth, Del Monte Vegetables, Butternut Squash
Prep time: 35 minutes
Serving note: Use about 4 oz diced chicken breast (from the same 1 lb pack), 1 cup broth plus 1 cup water, 3/4 cup canned vegetables, 1/2 cup diced butternut squash (about 4 oz), and 2 tbsp diced onion. Season with garlic powder, salt, pepper, and dried thyme. Simmer 20 to 25 minutes, until the squash is tender and the chicken is cooked through. Save any leftover broth for another use.
Recipes:
- Dairy-Free Chicken Vegetable Soup Recipe (Slow Cooker)
- Creamy Dairy Free Chicken and Vegetable Soup
- Creamy Chicken Soup (Dairy-Free, Gluten-Free)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Tenderloin (1 lb): $2.99
- Simple Truth Natural Boneless Chicken Breasts (1 lb): $3.99
- Kroger Extra Large Peeled & Deveined Shrimp (x1 bag, 2 lb): $12.00
- Butternut Squash (1.25 lbs): $1.86
- Honeycrisp Apples (0.5 lb, about 1 apple): $0.75
- Avocados (x1 bag of 4): $3.99
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Private Selection Mini Seedless Cucumbers (x1): $2.99
- Simple Truth Cage-Free Brown Eggs (x1, 18 ct): $3.99
- Minute Rice Microwave Cups (x1): $0.99
- Pace Salsa (x1): $1.99
- Swanson Broth (x1): $0.99
- Del Monte Vegetables (x1): $0.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh cloves) and garlic powder
- Yellow or red onion
- Dried thyme
- Lemon or lemon juice
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Natural Boneless Chicken Breasts (Big Pack): $3.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs: $2.99/lb with card
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag): $12.00 each with card
- Wild-Caught Snow Crab Clusters: $10.99/lb with card
- Kroger Seasoned Pork Carnitas or Braised Beef Barbacoa (Meat Entrée): $6.99 each*
- Ball Park Meat Franks: $1.77 each with digital coupon
- Boneless Strip Steaks (Family Pack): $15.99/lb with card
- Kroger Boneless Skinless Chicken Breasts (3 lb): $9.99 with card
- Kroger 93% Lean Ground Beef (3 lb package): $7.49/lb with card
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 with card
- Kroger Dinner Sausage or Kroger Bacon: $3.99 with card
- Atlantic Salmon Fillet Portion: $12.00 with card
- Eastern Seas Sea Scallops (Frozen): $12.00 with card
- Butterball Turkey (Frozen, 10 lbs and up): $1.28/lb with card
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Hillshire Farm Reserve Lunch Meat: $3.99 each
- Private Selection Italian Meat: $4.49 each
- GoGo Squeez Applesauce Pouches: $6.99 each*
- Deli Kitchen Fried Chicken: $5.00 with card
- In-Store Made Fruit Tray with Dip: $22.99 with card
- Private Selection Haunted Halloween Sushi Combo: $10.00 with card
Produce on sale:
- Cuties Seedless Mandarins (3 lb Bag): $3.99 with card
- Raspberries or Blackberries (6 oz): 2 for $4.00 with card
- Kroger Russet Potatoes (10 lb Bag): $5.00 with card
- Avocados (4 ct Bag): $3.99 with card
- Honeycrisp or Sugar Bee Apples or Bartlett Pears: $1.49/lb with digital coupon
- Nature Sweet Seasonal Medley Tomatoes: $2.99 with card
- Jumbo Blueberries: $5.99 with card
- Butternut, Acorn or Spaghetti Squash: $1.49/lb with card
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes: $2.99 each with digital coupon
- Private Selection Asian Pears (3 ct): $8.99 with card
- Kroger Red Onions (3 lb Bag): $4.29 with card
Dairy and eggs on sale:
- Simple Truth Cage-Free Brown Eggs (18 ct): $3.99 each with digital coupon
- Simple Truth Almondmilk: 2 for $5.00 with card
Bakery and bread on sale:
- Mini Cupcakes or Frosted Sugar Cookies: $4.00 each with digital coupon
- Kroger Signature Pizza: $8.00 with card
- Fresh Baked Cookies: $3.00 with card
- Stonefire Naan: 2 for $6.00 with card
- Pepperidge Farm Swirl Bread: $2.49 each*
Pantry on sale:
- Nabisco Oreo or Chips Ahoy Family Size Cookies: $3.49 each with card
- Campbell's Chunky or Protein Soup: $1.49 each with digital coupon
- Nestlé Toll House Morsels: $3.49 each with digital coupon
- Lay's Potato or Kettle Cooked Potato Chips: $1.99 each with digital coupon
- Kool Aid Jammers: $1.99 each with digital coupon
- Pace Salsa or Picante Sauce: $1.99 each with digital coupon
- Goldfish Crackers or Annie's Fruit Snacks: $7.99 each
- Hellmann's Mayonnaise: $4.49 each
- Nature Valley Biscuits or Farm Rich Breakfast Entree: $4.99 each
- General Mills Cereal: $1.79 each
- Dasani Water or Betty Crocker Fruit Snacks: $3.99 each
- Cheez-It or Club Family Size Crackers: $4.49 each
- Blue Diamond Almonds or Chomps Chomplings Meat Sticks: $6.99 each
- Pure Leaf Tea or Dunkin' Coffee: $12.99 each
- Green Mountain or McCafe K-Cups: $18.99 each
- Miracle Whip or Kraft Mayo: $3.99 each
- Betty Crocker Brownie Mix or Tree Top Juice: $1.99 each
- Kellogg's Cereal: $2.29 each
- Heinz Ketchup or Duke's Mayo: $3.49 each
- Rao's Pasta Sauce: $7.99 each
- Simple Truth Organic Broth or Kroger Saltine Crackers: $2.00 with card
- Kroger Peanuts: $2.00 with card
- Kroger Orange Juice (Gallon): $7.00 with card
- Bubly Sparkling Water or Lower Sugar Gatorade: $4.00 with card
- Gatorade Thirst Quencher (18-Pack): $9.99 with card
- Coca-Cola, Pepsi or Sun Drop (6-Pack Bottles): 3 for $10.00 with card
- Pacific Foods Organic Soup: 2 for $7.00 with card
- Boulder Canyon Potato Chips or Happy Snacks Animal Crackers: $3.99 with card
- Spindrift Sparkling Water: $6.49 with card
- Patak's Simmer Sauce or Chutney: $4.99 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
- Kroger Salad Dressing or Marinades: 2 for $4.00 with card
- Powerade: 10 for $10.00 with card
- Kroger Coffee Pods: $29.99 each
- Yogi Tea: $2.49 each
- Kroger Steamable Vegetables: $0.99 each with card (mix & match 5+)
- Knorr Sides: $0.99 each with card
- Campbell's Chicken Noodle or Tomato Soup: $0.99 each with card
- Campbell's Gravy: $0.99 each with card
- Idahoan Mashed Potatoes: $0.99 each with card
- Minute Rice Microwave Cups: $0.99 each with card
- Swanson Broth: $0.99 each with card
- Kroger Paste: $0.99 each with card
- Kind Bar: $0.99 each with card
- Del Monte Vegetables: $0.99 each with card
- Martha White Muffin Mix: $0.99 each with card
- Pillsbury Moist Supreme Cake Mix: $0.99 each with card
- Takis: $0.99 each with card
- Slim Jim: $0.99 each with card
- Sparkling Ice: $0.99 each with card
Frozen on sale:
- Red Baron Pizza: $2.99 each with digital coupon
- Farm Rich Appetizer or Impossible Entrée: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.49 each
- Foster Farms Corn Dogs or El Monterey Quesadillas: $5.99 each*
- Saffron Road Entrée: $3.99 with card
- DiGiorno Pizza: 2 for $10.00 with card
- Tyson Frozen Chicken or Blue Diamond Almonds: $12.99 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.
$40.51
for 1 person · $40.51 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 28, 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.