Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week you get five different mains, from turkey-stuffed sweet peppers on Monday to baked salmon on Friday, so no protein repeats and dinner stays interesting. Every dish is naturally dairy-free, so you never need a cheese or butter substitute, though be sure to grab the Kroger Steamable Vegetables plain, with no sauce packet. The 1 lb bag of Mini Sweet Peppers ($2.99) covers both Monday's stuffed peppers and Wednesday's frittata, and the 3 lb bag of apples ($5.99) goes into Tuesday's pork chop pan sauce and Thursday's sheet-pan sausage. The avocados and the bag of Mini Cucumbers also split between Wednesday and Friday, so the fresh produce gets used up before it turns.
5-DAY MEAL PLAN
Monday
Meal: Baked Turkey and Rice Stuffed Mini Sweet Peppers
Description: Kroger 85% Lean Ground Turkey is browned with red onion and mixed with microwave rice, then spooned into halved Kroger Mini Sweet Peppers. The peppers bake until tender and lightly browned on the edges, with no cheese or dairy anywhere.
Sale items used: Kroger 85% Lean Ground Turkey (16 oz), Kroger Mini Sweet Peppers (1 lb Bag), Kroger Red Onions (3 lb Bag), Minute Rice Microwave Cups (2 ct)
Prep time: 45 minutes
Serving note: Use 1 package (16 oz) ground turkey, 1/2 lb of the Mini Sweet Peppers (halved lengthwise), 1 red onion, and 1 pack of Minute Rice Microwave Cups (2 cups, use plain, unseasoned rice). Bake at 375°F for about 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: Kroger Boneless Pork Chops are seared in a skillet, then sliced apples simmer in Swanson Broth (14.5 oz) with a little flour to make a quick pan sauce. A heated can of Del Monte Vegetables rounds out the plate.
Sale items used: Kroger Boneless Pork Chops (5 ct), Kroger Cosmic Crisp or Envy Apples (3 lb Bag), Swanson Broth (14.5 oz), Del Monte Vegetables (14.5-15.25 oz)
Prep time: 30 minutes
Serving note: Cook 4 of the 5 chops from 1 package (save the fifth for lunch). Use 2 apples from the bag, 1 can of Swanson Broth (14.5 oz), and 1 can of Del Monte Vegetables, drained and heated.
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: Eggs are whisked with diced Kroger Mini Sweet Peppers and baked in a skillet into a fluffy, dairy-free frittata. It is topped with sliced avocado and served with a crisp Mini Cucumbers salad dressed in vinegar and oil.
Sale items used: Kroger Eggs (Large, Grade A, 18 ct), Kroger Mini Sweet Peppers (1 lb Bag), Medium Avocados, Mini Cucumbers (2 lb Bag)
Prep time: 30 minutes
Serving note: Use 10 eggs from the 18 ct carton, the remaining 1/2 lb of Mini Sweet Peppers, 2 avocados, and 1 lb of the Mini Cucumbers. Use an ovenproof skillet and bake at 375°F for about 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 Kroger Dinner Sausage, apple wedges and red onion wedges roast together on one sheet pan until browned and caramelized. It is served with Kroger Pasta tossed in olive oil and a side of Kroger Steamable Vegetables.
Sale items used: Kroger Dinner Sausage (12-16 oz), Kroger Cosmic Crisp or Envy Apples (3 lb Bag), Kroger Red Onions (3 lb Bag), Kroger Pasta (12-16 oz), Kroger Steamable Vegetables (12 oz)
Prep time: 40 minutes
Serving note: Use 1 package Kroger Dinner Sausage, 3 apples from the bag (5 apples total across the week), 1 red onion, 1 box Kroger Pasta (cook the whole box), and 1 bag Kroger Steamable Vegetables (use plain, with no sauce packet). Roast at 425°F for about 25 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: Atlantic Salmon Fillets (Farm-Raised) are seasoned and baked until flaky, then topped with a fresh avocado and Mini Cucumbers salsa. It is served over microwave rice with Kroger Steamable Vegetables on the side.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Medium Avocados, Mini Cucumbers (2 lb Bag), Minute Rice Microwave Cups (2 ct), Kroger Steamable Vegetables (12 oz)
Prep time: 30 minutes
Serving note: Use 1.5 lbs salmon (about 6 oz per person), 2 avocados, the remaining 1 lb of Mini Cucumbers, 1 pack of Minute Rice Microwave Cups (2 cups, plain), and 1 bag Kroger Steamable Vegetables (plain). Bake at 400°F for 12-15 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 (16 oz) (x1 package): $3.99
- Kroger Boneless Pork Chops (5 ct) (x1 package): $5.00
- Kroger Dinner Sausage (12-16 oz) (x1 package): $2.99
- Atlantic Salmon Fillets (Farm-Raised) (1.5 lbs): $14.99
- Kroger Eggs (Large, Grade A, 18 ct) (x1 carton): $1.99
- Kroger Mini Sweet Peppers (1 lb Bag) (x1 bag): $2.99
- Kroger Red Onions (3 lb Bag) (x1 bag): $4.29
- Medium Avocados (x4): $3.52
- Mini Cucumbers (2 lb Bag) (x1 bag): $5.00
- Kroger Cosmic Crisp or Envy Apples (3 lb Bag) (x1 bag): $5.99
- Minute Rice Microwave Cups (2 ct) (x2 packs): $1.98
- Kroger Pasta (12-16 oz) (x1 box): $0.99
- Kroger Steamable Vegetables (12 oz) (x2 bags): $1.98
- Del Monte Vegetables (14.5-15.25 oz) (x1 can): $0.99
- Swanson Broth (14.5 oz) (x1 can): $0.99
Pantry staples needed:
- Olive oil or another dairy-free cooking oil
- Salt and black pepper
- Garlic powder and paprika
- Italian seasoning or dried oregano
- All-purpose flour (about 1 tablespoon)
- White or apple cider vinegar
🏷️ 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.
$57.68
for 4 people · $14.42 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.