Kroger Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Turkey and Rice Stuffed Mini Sweet Peppers
Description: Mini sweet peppers are halved and filled with a savory mix of lean ground turkey, diced red onion, and fluffy rice, then baked until tender and lightly browned. It makes a colorful, filling dinner for one with no dairy needed.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Mini Sweet Peppers, Minute Rice Microwave Cups, Kroger Red Onions
Prep time: 40 minutes
Serving note: Use about 4 oz ground turkey, 6 mini sweet peppers (halved lengthwise and seeded), 1 microwave rice cup (save the second for Friday), and 2 tbsp diced red onion. Brown the turkey with the onion, garlic powder, and paprika, stir in the rice, and fill the pepper halves. Bake at 375 F for 20 to 25 minutes. Portion the rest of the turkey into 4 oz packs and freeze them. Keep the remaining peppers for Wednesday.
Recipes:
- Rice Stuffed Mini Sweet Peppers (Turkey)
- Healthy Turkey and Rice Stuffed Peppers
- Turkey and Rice Stuffed Peppers ~ Gluten Free Dinner
Tuesday
Meal: Pan-Seared Pork Chops with Apple Pan Sauce and Del Monte Vegetables
Description: One boneless pork chop is seared until golden, then topped with a quick pan sauce of sauteed apple, onion, and a splash of broth or water. A heated can of Del Monte vegetables rounds out the plate.
Sale items used: Kroger Boneless Pork Chops, Kroger Cosmic Crisp or Envy Apples, Del Monte Vegetables, Kroger Red Onions
Prep time: 25 minutes
Serving note: Use 1 pork chop (about 5 to 6 oz) from the 5 ct pack and freeze the other 4 individually. Use half an apple, sliced, and 1 tbsp sliced red onion, and cook them in the pan after searing with olive oil, not butter. Add 1/4 cup broth or water and a pinch of thyme. Heat about half the can of Del Monte vegetables (the best fit is green beans) and refrigerate the rest for lunch.
Recipes:
- Apple Butter Pork Chops
- Pan-Seared Pork Chops with Apple Compote, Spinach, and Sautéed Onions
- Apple Cider Pork Chops
Wednesday
Meal: Sweet Pepper Frittata with Avocado and Cucumber Salad
Description: A fluffy, cheese-free frittata of eggs and sauteed mini sweet peppers is cooked in a small skillet and finished in the oven. It is served next to a cool salad of creamy avocado and crunchy cucumber.
Sale items used: Kroger Eggs, Kroger Mini Sweet Peppers, Medium Avocados, Mini Cucumbers, Kroger Red Onions
Prep time: 20 minutes
Serving note: Use 3 large eggs, 3 mini sweet peppers (chopped), and 1 tbsp diced red onion, cooked in olive oil with salt and pepper. Bake in a small oven-safe skillet at 400 F for 8 to 10 minutes. For the salad, use half an avocado and 3 to 4 mini cucumbers, sliced, with lemon juice, olive oil, and salt. Save the other half of the avocado for Friday's salsa (brush it with lemon juice and wrap it tightly), or buy a second avocado if it browns.
Recipes:
- Dairy Free Frittata Recipe (No Milk or Butter)
- Gluten-Free Dairy-Free Frittata Recipe
- Cucumber Sweet Pepper and Avocado Salad with Lemon Honey Mustard Dressing
Thursday
Meal: Sheet-Pan Dinner Sausage with Apples and Red Onion, Served with Pasta
Description: Sliced sausage, apple wedges, and red onion roast together on one pan until caramelized and sweet-savory. It is served over a small portion of olive oil tossed pasta.
Sale items used: Kroger Dinner Sausage, Kroger Cosmic Crisp or Envy Apples, Kroger Red Onions, Kroger Pasta
Prep time: 40 minutes
Serving note: Use about 4 oz sausage (roughly 1/3 of the pack, so check that the label shows no milk ingredients and freeze the rest), half an apple cut into wedges, and 1/4 red onion cut into wedges. Toss with olive oil, salt, pepper, and dried sage, and roast at 425 F for 25 to 30 minutes, flipping halfway. Cook 2 oz dry pasta and toss it with a little olive oil and the pan juices. Keep the remaining pasta for future meals.
Recipes:
- Sheet Pan Sausage with Roasted Onion, Potatoes, and Apples Recipe
- Oven Roasted Autumn Medley
- Autumn Sausage Veggie and Apple Sheet Pan Dinner
Friday
Meal: Baked Atlantic Salmon with Avocado-Cucumber Salsa and Rice
Description: A single salmon fillet is baked until flaky and tender, then topped with a fresh salsa of avocado, cucumber, and red onion. It is served on a bed of quick microwave rice.
Sale items used: Atlantic Salmon Fillets, Medium Avocados, Mini Cucumbers, Kroger Red Onions, Minute Rice Microwave Cups
Prep time: 25 minutes
Serving note: Assumed total weight is 0.4 lb (about 6 oz) of salmon at $9.99/lb. Brush it with olive oil, season with salt, pepper, and lemon, and bake at 400 F for 12 to 15 minutes. For the salsa, dice 1 avocado, 3 mini cucumbers, and 1 tbsp red onion, then toss with lime or lemon juice and salt. Serve over the second microwave rice cup.
Recipes:
- Bang Bang Salmon with Avocado Cucumber Salsa
- Salmon Avocado Bowls
- Spicy Salmon Bowls (Sweet & Spicy)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger 85% Lean Ground Turkey (x1 pack, 16 oz): $3.99
- Kroger Mini Sweet Peppers (x1 bag, 1 lb): $2.99
- Minute Rice Microwave Cups (x1 pack of 2): $0.99
- Kroger Boneless Pork Chops (x1 pack, 5 ct): $5.00
- Kroger Cosmic Crisp or Envy Apples (x1 bag, 3 lb): $5.99
- Del Monte Vegetables (x1 can): $0.99
- Kroger Eggs (x1 carton, 18 ct): $1.99
- Medium Avocados (x2): $1.76
- Mini Cucumbers (x1 bag, 2 lb): $5.00
- Kroger Red Onions (x1 bag, 3 lb): $4.29
- Kroger Dinner Sausage (x1 pack): $2.99
- Kroger Pasta (x1 box): $0.99
- Atlantic Salmon Fillets (0.4 lb at $9.99/lb): $4.00
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic powder
- Paprika
- Dried thyme and dried sage
- Lemon or lime juice
- Chicken broth or water
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 85% Lean Ground Turkey (16 oz): $3.99 each
- Boneless Strip Steaks (USDA Choice, Family Pack): $11.99/lb
- Smithfield Bacon (12-16 oz): $3.99 each
- Kroger Dinner Sausage (12-16 oz): $2.99 each
- Tyson Frozen Chicken (16-25 oz): $5.99 each
- Kroger Fully Cooked Bacon (6.3 oz): $7.99 each
- Kroger Entrée (16 oz): $6.99 each
- Private Selection Italian Meat (3-4 oz): $4.49 each
- Butterball Turkey (Frozen, Grade A, 10 lbs and up): $1.28/lb
- Carando Meatballs (16 oz): $5.00 each
- Kroger Boneless Pork Chops (5 ct): $5.00 each
- Kroger 80% Lean Beef Patties (8 ct, 1.9 lb): $12.00 each
- First Light Farms Wagyu Burger (1 lb): $10.00 each
- Kroger Breakfast Sausage (12-16 oz) / Oscar Mayer Meat Wieners (16 oz) / Fun Pack Lunchables (8.8-10.7 oz): $2.99 each
- Private Selection Angus 80% Lean Ground Chuck (16 oz): $6.49 each
- Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- José Olé Taquitos or Mini Tacos (15-20 ct): $5.49 each
- Double L Ranch Boneless Turkey (serves 4-6): $95.00
- Double L Ranch Boneless Ham (serves 4-6): $80.00
- Butterball Bone-In Turkey (serves 6-8): $95.00
- Private Selection Bone-In Ham (serves 6-8): $85.00
Deli and prepared on sale:
- Hillshire Farm Lunch Meat (7-9 oz): $2.99 each
- Brownie Bites (10.6-11.9 oz) / Mini Muffins (12 ct): $5.00 each
Produce on sale:
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct): 2 for $6.00
- Medium Avocados: $0.88 each
- Red or Black Seedless Grapes: $1.99/lb
- Raspberries or Blackberries (6 oz): $2.99 each
- Kroger Cosmic Crisp or Envy Apples (3 lb Bag): $5.99 each
- Kroger Bartlett, Bosc or Anjou Pears (4 ct): $5.00 each
- Fresh Cut Fruit Bowls (18 oz): $5.00 each
- Mini Cucumbers (2 lb Bag): $5.00 each
- Kroger Mini Sweet Peppers (1 lb Bag): $2.99 each
- Kroger Red Onions (3 lb Bag): $4.29 each
- Private Selection Asian Pears (3 ct Package): $8.99 each
Dairy and eggs on sale:
- Kroger Eggs (Large, Grade A, 18 ct): $1.99 each
- Simple Truth Almondmilk (59-64 fl oz): 2 for $5.00
- Cool Whip (8 oz): $2.00 each
Bakery and bread on sale:
- Mini Cupcakes (12 ct): $5.00 each
- Glazed Donuts (12 ct): $5.00 each
- Fresh Baked Cookies (12 ct): $3.00 each
- Blueberry Muffins (4 ct): $5.00 each
- Pumpkin or Apple Pie (8"): $5.00 each
- Kroger Buns (8 ct): $1.99 each
- Stonefire Naan (2-4 Pack): 2 for $6.00
- Kroger Pie Crusts (2 ct): 2 for $5.00
- Private Selection Detroit Style Pizza (34 oz): $12.00 each
Pantry on sale:
- Progresso Soup (18-19 oz): 8 for $10.00
- Miracle Whip (30 fl oz) / Kraft Mayo (22 fl oz): $3.99 each
- Nature Valley Bars (5-24 ct): $4.99 each
- Cheez-It Family Size Crackers (17-21 oz) / Club Family Size Crackers (18.8 oz): $4.49 each
- Post Cereal (10-16.6 oz): $1.79 each
- Rao's Pasta Sauce (32 oz): $7.99 each
- Goldfish Crackers (26.7-27.3 oz) / Starbucks Refreshers Concentrate (32 fl oz): $7.99 each
- Blue Diamond Almonds (16 oz) / Chomps Chomplings Meat Sticks (6 ct): $6.99 each
- General Mills Chex Cereal (12-14 oz) / Tree Top Juice (64 fl oz): $1.99 each
- Kroger Coffee Pods (120 ct): $29.99 each
- Betty Crocker Brownie Mix (15-19.1 oz): $1.99 each
- Heinz Ketchup (32 oz) / Duke's Mayonnaise (30 fl oz): $3.49 each
- GoGo Squeez Applesauce Pouches (12 ct): $6.99 each
- Kellogg's Cereal (8.9-16.1 oz): $2.29 each
- Peet's Coffee (18 oz Bag) / Stumptown Coffee (12 oz Bag): $13.99 each
- Dasani Water (24-Pack, 16.9 fl oz): $3.99 each
- Green Mountain or McCafé K-Cups (32 ct): $18.99 each
- Nestlé Toll House Morsels (9-12 oz) / King Arthur Flour (5 lb): $5.00 each
- Jell-O Family Size Gelatin or Pudding Mix (0.6-6 oz) / Jet-Puffed Mini Marshmallows (10 oz): 3 for $5.00
- Pyrex Bakeware: $6.99 and up each
- Nature Valley Bars (5-12 ct) / Mott's Applesauce (6 ct): 2 for $5.00
- Nabisco Family Size Oreo or Chips Ahoy Cookies (8-20 oz): $3.49 each
- Campbell's Soup (10.5 oz) / Private Selection Pasta (16 oz): 3 for $5.00
- Swanson Broth (32 oz) / Ocean Spray Cranberry Sauce (14 oz): 2 for $5.00
- Quaker Instant Oatmeal (6-10 ct): $1.49 each
- Fritos (9.25-10 oz) / Miss Vickie's Potato Chips (6-8 oz) / Smartfood Popcorn (5.5-7.75 oz): $2.99 each
- Lindt Lindor Truffles (5.1 oz): $5.99 each
- King Arthur Organic Flour (5 lb) / Bob's Red Mill Almond Flour (16 oz): $7.99 each
- Pacific Organic Soup (32 oz) / Simple Truth Protein Soup (24 oz): 2 for $7.00
- Kevin's Side Dish (16 oz) / Kevin's Chicken Entrée (16 oz): $5.00 each
- Patak's Simmer Sauce (14.5-15 oz) / Chutney (12 oz): $4.99 each
- Kroger Whole Cashews (8.5 oz): $4.99 each
- Kroger Basmati Rice (5 lb): $8.49 each
- Simple Truth Organic Coconut Flakes or Chips (8 oz): 2 for $3.00
- Kroger Family Size Appetizers (16-33 oz): $9.49 each
- Big K (2 Liter): $1.00 each
- Kroger Salad Dressing (16 fl oz): 2 for $4.00
- Maxwell House Coffee (23.17-30.6 oz Can): $10.99 each
- 40-Pack Kroger Purified Water (16.9 fl oz) / General Mills Giant Size Cereal (20-29 oz): $3.99 each
- Party Size Ruffles (12.5-13 oz): $5.99 each
- Kroger Steamable Vegetables (12 oz): $0.99 each
- Knorr Sides (4-5.7 oz): $0.99 each
- Campbell's Chicken Noodle or Tomato Soup (10.75 oz): $0.99 each
- Campbell's Gravy (10.5 oz): $0.99 each
- Idahoan Mashed Potatoes (4.1 oz): $0.99 each
- Minute Rice Microwave Cups (2 ct): $0.99 each
- Kroger Pasta (12-16 oz): $0.99 each
- Kind Bar (1.4 oz): $0.99 each
- Del Monte Vegetables (14.5-15.25 oz): $0.99 each
- Martha White Muffin Mix (7-7.6 oz): $0.99 each
- Pillsbury Moist Supreme Cake Mix (15.25 oz): $0.99 each
- Takis (2.5-4 oz): $0.99 each
- Slim Jim (.97 oz): $0.99 each
- Sparkling Ice (17 fl oz): $0.99 each
- Swanson Broth (14.5 oz): $0.99 each
Frozen on sale:
- Lean Cuisine Entrée (5.25-11.5 oz): $1.99 each
- Outshine Fruit Bars (5-6 ct): $2.99 each
- Farm Rich French Toast Sticks (18.4 oz): $4.99 each
- Totino's Pizza Rolls (50 ct): $4.99 each
- Pillsbury Cookie Dough (14-16 oz) / Pie Crusts (2 ct): $2.99 each
- Farm Rich Appetizers (12-22 oz) / Impossible Entree (7.2-14 oz): $4.99 each
🛒 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.
$40.97
for 1 person · $40.97 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of November 04, 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.