Kroger Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Turkey and Rice Stuffed Mini Sweet Peppers
Description: Seven mini sweet peppers are halved and filled with a seasoned mix of lean ground turkey, microwave rice, and sauteed red onion, then baked until tender and lightly browned. It is a dairy-free, hearty dinner sized for two, with no cheese needed.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Mini Sweet Peppers, Minute Rice Microwave Cups, Kroger Red Onions
Prep time: 45 minutes
Serving note: Use about 8 oz of the 16 oz turkey pack, 7 mini sweet peppers (14 halves), 1 microwave rice cup (about 1 cup cooked rice), and 1/4 of a red onion, diced. Freeze the remaining 8 oz of turkey for another meal. Keep the other 4 to 5 peppers for Wednesday. Bake at 400 F for 20 to 25 minutes.
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: Two boneless pork chops are seared until golden, then finished with a quick pan sauce of sauteed apple, red onion, and broth, made without butter or cream. Warm Del Monte vegetables on the side make this a fast weeknight plate for two.
Sale items used: Kroger Boneless Pork Chops, Kroger Cosmic Crisp or Envy Apples, Swanson Broth (14.5 oz), Del Monte Vegetables, Kroger Red Onions
Prep time: 30 minutes
Serving note: Cook 2 of the 5 chops (about 1 lb total for the pack, so roughly 0.4 lb used), 1 apple sliced, 1/4 red onion, about 1/2 cup broth (save the rest for the week or freeze), and 1 can of Del Monte vegetables. Freeze the remaining 3 chops for another dinner.
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 six-egg frittata with diced mini sweet peppers and red onion is cooked in olive oil and finished in the oven, with no milk or cheese. It is served with a cool salad of creamy avocado and crisp mini cucumbers.
Sale items used: Kroger Eggs, Kroger Mini Sweet Peppers, Kroger Red Onions, Medium Avocados, Mini Cucumbers
Prep time: 30 minutes
Serving note: Use 6 eggs, 4 to 5 diced mini sweet peppers, 1/4 red onion, and a splash of water instead of milk. For the salad, use 1 avocado and 3 to 4 mini cucumbers (about 1/2 lb) with lemon or lime juice and olive oil. Bake the frittata at 375 F for 12 to 15 minutes.
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 dinner sausage, apple wedges, and red onion wedges roast together on one sheet pan until caramelized. They are served over a simple olive oil and garlic pasta for two.
Sale items used: Kroger Dinner Sausage, Kroger Cosmic Crisp or Envy Apples, Kroger Red Onions, Kroger Pasta
Prep time: 40 minutes
Serving note: Use the whole 12 to 16 oz sausage pack (check the label to confirm it is dairy-free), 2 apples cut in wedges, 1/2 red onion in wedges, and about 6 oz dry pasta (roughly half the box). Roast at 425 F for 25 to 30 minutes.
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: Two salmon fillets are baked with olive oil and simple seasonings until flaky. They are topped with a fresh salsa of diced avocado, mini cucumber, and red onion, and served over fluffy 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 salmon weight is 1 lb (two 8 oz fillets). For the salsa, use 2 avocados, 3 to 4 mini cucumbers, 2 tbsp diced red onion, and lime juice. Use 1 microwave rice cup pack (2 cups, one per person). Bake the salmon at 400 F for 12 to 15 minutes.
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 (x2 packs): $1.98
- 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
- Swanson Broth (x1 can, 14.5 oz): $0.99
- Kroger Eggs (x1 carton, 18 ct): $1.99
- Medium Avocados (x3): $2.64
- Mini Cucumbers (x1 bag, 2 lb): $5.00
- Kroger Dinner Sausage (x1 pack): $2.99
- Kroger Pasta (x1 box): $0.99
- Kroger Red Onions (x1 bag, 3 lb): $4.29
- Atlantic Salmon Fillets (1 lb at $9.99/lb): $9.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh or powder)
- Smoked paprika
- Cumin
- Italian seasoning
- Tomato paste
- Dijon mustard
- Apple cider vinegar
- Lemons or limes (or bottled juice)
🏷️ 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.
$49.82
for 2 people · $24.91 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.