Kroger Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week gives you a different protein most nights: pork tenderloin on Monday, chicken on Tuesday, a frittata on Wednesday, and shrimp on Thursday. The one 3 lb pack of Kroger chicken breasts at $9.99 covers both Tuesday's salsa chicken and Friday's soup, so cook half and stash the rest in the fridge or freezer. Butternut squash shows up on Monday and Wednesday, and a single 4 ct bag of avocados at $3.99 splits between Tuesday and Thursday, so very little goes to waste. To keep everything dairy-free, grab the plain, no-sauce Kroger Steamable Vegetables and plain Minute Rice cups.

5-DAY MEAL PLAN

Monday
Meal: Sheet-Pan Roasted Pork Tenderloin with Butternut Squash and Honeycrisp Apples
Description: Pork tenderloin roasts on one pan alongside cubed butternut squash and apple wedges, tossed in olive oil, garlic powder, and thyme. The sweet roasted fruit and squash pair well with the lean, tender pork.
Sale items used: Boneless Pork Tenderloin or Bone-In Pork Back Ribs (Boneless Pork Tenderloin), Butternut, Acorn or Spaghetti Squash (butternut), Honeycrisp or Sugar Bee Apples or Bartlett Pears (Honeycrisp apples)
Prep time: 50 minutes
Serving note: Use 1.5 lb pork tenderloin, 2 lb butternut squash (peeled, 1-inch cubes), and 1.5 lb Honeycrisp apples (about 3, cut in wedges). Roast the squash at 425 degrees F for 15 minutes, then add the pork and apples and roast 20 to 25 minutes more, until the pork reaches 145 degrees F. 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: Sliced chicken breast is seared in a skillet with cumin and paprika, then simmered briefly in Pace Salsa. It is served over Minute Rice Microwave Cups (plain, no seasoning or sauce) and topped with fresh avocado slices.
Sale items used: Kroger Boneless Skinless Chicken Breasts (3 lb), Pace Salsa or Picante Sauce (Pace Salsa), Minute Rice Microwave Cups, Avocados (4 ct Bag)
Prep time: 25 minutes
Serving note: Use 1.5 lb of the Kroger Boneless Skinless Chicken Breasts (3 lb) pack, cut into strips. Save the other 1.5 lb in the fridge or freezer for Friday. Also use 1 jar Pace Salsa, 4 Minute Rice Microwave Cups, and 2 avocados (the other 2 are 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: Eggs are whisked with olive oil, salt, and pepper (no milk or cheese), then baked over sauteed diced butternut squash, tomatoes, and steamed vegetables in an oven-safe skillet. It is a hearty breakfast-for-dinner that is fully dairy-free.
Sale items used: Simple Truth Cage-Free Brown Eggs (18 ct), Butternut, Acorn or Spaghetti Squash (butternut), Nature Sweet Seasonal Medley Tomatoes, Kroger Steamable Vegetables
Prep time: 40 minutes
Serving note: Use 10 eggs, 1.5 lb butternut squash (peeled, diced small), 2 Kroger Steamable Vegetables (plain, no sauce variety, steamed per package), and half of the Nature Sweet Seasonal Medley Tomatoes (the rest is for Thursday). Saute the squash 10 minutes, add the vegetables and tomatoes, pour in the eggs, and bake at 375 degrees F for 18 to 20 minutes.
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: Shrimp are seared in a hot skillet with olive oil and garlic powder until pink and lightly browned. They are served warm over sliced avocado, tomatoes, and cucumber with a simple olive oil and lime or vinegar dressing.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag), Avocados (4 ct Bag), Nature Sweet Seasonal Medley Tomatoes, Private Selection Mini Seedless Cucumbers or Snacking Tomatoes (Mini Seedless Cucumbers)
Prep time: 25 minutes
Serving note: Use the whole 2 lb bag of shrimp (0.5 lb per person), 2 avocados, the remaining half of the Nature Sweet Seasonal Medley Tomatoes, and 1 Private Selection Mini Seedless Cucumbers pack. Sear the shrimp 2 to 3 minutes per side.
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 in Swanson Broth with garlic powder, thyme, and pepper until cooked through, then plenty of vegetables go in to warm through. It is a light, comforting soup to close out the week.
Sale items used: Kroger Boneless Skinless Chicken Breasts (3 lb), Swanson Broth, Kroger Steamable Vegetables
Prep time: 35 minutes
Serving note: Use the remaining 1.5 lb of the Kroger Boneless Skinless Chicken Breasts (3 lb) pack (diced), 2 Swanson Broth, and 3 Kroger Steamable Vegetables (plain, no sauce variety, steamed first and added at the end). Simmer the chicken in the broth 12 to 15 minutes before adding the vegetables.
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

Buy on sale:
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs (1.5 lb Boneless Pork Tenderloin): $4.49
- Kroger Boneless Skinless Chicken Breasts (3 lb) (x1 pack): $9.99
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag) (x1 bag): $12.00
- Butternut, Acorn or Spaghetti Squash (3.5 lbs butternut): $5.22
- Honeycrisp or Sugar Bee Apples or Bartlett Pears (1.5 lbs Honeycrisp apples): $2.24
- Avocados (4 ct Bag) (x1 bag): $3.99
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes (x1 Mini Seedless Cucumbers): $2.99
- Simple Truth Cage-Free Brown Eggs (18 ct) (x1 carton): $3.99
- Kroger Steamable Vegetables (x5, plain no-sauce variety): $4.95
- Swanson Broth (x2): $1.98
- Minute Rice Microwave Cups (x4): $3.96
- Pace Salsa or Picante Sauce (x1 Pace Salsa): $1.99

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic powder
- Ground cumin
- Paprika
- Dried thyme
- Lime juice or vinegar
- Water