Kroger Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Sheet-Pan Roasted Pork Tenderloin with Butternut Squash and Honeycrisp Apples
Description: A 1 lb pork tenderloin roasts on one pan with cubed butternut squash and apple wedges until caramelized at the edges. Dinner is naturally dairy-free and makes enough for two plates with a little left over for lunch.
Sale items used: Boneless Pork Tenderloin, Butternut Squash, Honeycrisp Apples
Prep time: 45 minutes
Serving note: Assumes 1 lb pork tenderloin, 1 lb butternut squash (peeled and cubed) and 2 medium Honeycrisp apples (about 1 lb) cut into wedges. Toss with 1 Tbsp olive oil, salt, pepper and dried thyme. Roast at 425 F for 25 to 30 minutes, adding the apples for the last 15 minutes. Rest the pork 5 minutes before slicing.
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: Two chicken breasts simmer in a skillet with salsa until juicy and saucy, then go over fluffy microwave rice. Sliced avocado on top adds creaminess without any dairy.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Pace Salsa, Minute Rice Microwave Cups, Avocados
Prep time: 25 minutes
Serving note: Assumes 0.75 lb chicken breast (2 small breasts), sliced in half horizontally so they cook quickly. Use about 3/4 cup of the 1 jar of salsa, 2 Minute Rice cups, and 1 avocado, sliced. Sear the chicken 4 minutes per side, add the salsa, cover and simmer 8 minutes. Save the remaining 0.75 lb of chicken for Friday and keep it refrigerated.
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: Six eggs are baked with roasted butternut squash, tomatoes and sauteed vegetables for a hearty, cheese-free frittata. Serve warm wedges for dinner, with a slice or two left for tomorrow's lunch.
Sale items used: Simple Truth Cage-Free Brown Eggs, Butternut Squash, Nature Sweet Seasonal Medley Tomatoes, Del Monte Vegetables
Prep time: 40 minutes
Serving note: Use 6 eggs, 1 cup small-diced butternut squash (about 0.5 lb raw), 1/2 cup halved medley tomatoes, and 1/2 can drained Del Monte vegetables (corn or green beans), plus 1/2 diced onion. Roast or saute the squash until just tender, about 10 minutes, then pour in the whisked eggs seasoned with salt and pepper. Bake at 375 F for 20 to 25 minutes until set. Do not add milk or cheese; a splash of water keeps it tender.
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: One pound of shrimp is seared in garlic and olive oil, then piled over a fresh salad of avocado, tomato and cucumber. A lemon and olive oil dressing keeps it bright and fully dairy-free.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp, Avocados, Nature Sweet Seasonal Medley Tomatoes, Private Selection Mini Seedless Cucumbers
Prep time: 20 minutes
Serving note: Use half the 2 lb bag (1 lb shrimp, thawed). Sear in 1 Tbsp olive oil with 3 minced garlic cloves for 2 to 3 minutes per side. Add 1 avocado, the remaining medley tomatoes (about 1 cup) and 4 mini cucumbers, sliced. Dress with lemon juice, olive oil, salt and pepper. Freeze the remaining 1 lb of shrimp for another meal.
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: Tender chicken, squash and vegetables simmer in a savory broth for a cozy, dairy-free soup. This recipe makes two generous bowls plus a little extra for leftovers.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Swanson Broth, Del Monte Vegetables, Butternut Squash
Prep time: 35 minutes
Serving note: Use the remaining 0.75 lb chicken breast, cut into bite-size pieces, with 2 cans Swanson broth (about 3.5 cups) plus 1 cup water. Add 1 can drained Del Monte vegetables, about 1 cup cubed leftover butternut squash, 1/2 diced onion, and a pinch of thyme, salt and pepper. Simmer 20 to 25 minutes until the chicken is cooked through and the squash is tender.
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
- Butternut Squash (2 lbs): $2.98
- Honeycrisp Apples (1 lb): $1.49
- Simple Truth Natural Boneless Chicken Breasts (1.5 lbs): $5.99
- Pace Salsa (x1 jar): $1.99
- Minute Rice Microwave Cups (x2): $1.98
- Avocados (x1 bag of 4): $3.99
- Simple Truth Cage-Free Brown Eggs (x1 pack of 18): $3.99
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Private Selection Mini Seedless Cucumbers (x1): $2.99
- Kroger Extra Large Peeled & Deveined Shrimp (x1 bag of 2 lbs): $12.00
- Del Monte Vegetables (x2 cans): $1.98
- Swanson Broth (x2): $1.98
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (about 1 head)
- Onion (1 medium)
- Dried thyme
- Lemons or bottled 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.
$47.34
for 2 people · $23.67 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.