Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Spiral Ham with Cinnamon Bruce's Yams and Sautéed Apples
Description: A 1 lb portion of spiral ham is warmed until juicy and served with yams baked with cinnamon and brown sugar. Apple slices sautéed in olive oil with a pinch of cinnamon finish the plate with no dairy at all.
Sale items used: Kroger Spiral Ham, Bruce's Yams, Honeycrisp or Sugarbee Apples
Prep time: 40 minutes
Serving note: Assume 2 lbs of spiral ham total for the week. Use about 1 lb tonight (roughly 8 oz per person), 1 can of yams (drained), and 2 medium apples (about 3/4 lb). Bake the ham covered at 325°F for 20-25 minutes while the yams bake alongside with 1 tbsp brown sugar, 1/2 tsp cinnamon, and 1 tbsp olive oil. Sauté the apples for 6-8 minutes. Save the remaining ham for Thursday's soup.

Tuesday
Meal: Ground Beef and Pineapple Rice Skillet
Description: Browned ground beef, onion, and garlic are simmered with pineapple chunks and rice in one pan for a sweet-savory dinner. Soy sauce and a little ginger bring it together, with no dairy anywhere.
Sale items used: Kroger 80% Lean Ground Beef, Dole Pineapple
Prep time: 30 minutes
Serving note: Assume 1.5 lbs of ground beef total for the week. Use 1/2 lb tonight (about 4 oz per person), plus 1/2 of the pineapple can (about 1 cup chunks with some juice), 1 cup uncooked rice, 1 small onion, and 2 cloves garlic. Cover and simmer with 1 3/4 cups water for 18 minutes. Save the other half of the pineapple for Friday's salad.
Recipes:
- Pineapple Beef Stir Fry

Wednesday
Meal: Bacon-Topped Beef Meatloaf with Bruce's Yams
Description: A 1 lb beef meatloaf mixed with oats or dairy-free breadcrumbs, egg, and onion gets a blanket of bacon strips as it bakes. It is served with simple baked yams, and the extra meatloaf makes a good next-day sandwich.
Sale items used: Kroger 80% Lean Ground Beef, Smithfield Bacon, Bruce's Yams
Prep time: 70 minutes
Serving note: Use the remaining 1 lb of ground beef (about 8 oz per person, with leftovers), 4 slices of bacon from the pack, 1 egg, 1/3 cup dairy-free breadcrumbs or oats, 1/4 cup ketchup, and 1 can of yams. Bake at 375°F for 50-55 minutes. To save time, mix and shape the loaf up to a day ahead and keep it covered in the fridge. Bake the yams in the last 20 minutes. Keep the remaining bacon for the week.
Recipes:
- Easy Paleo and Keto Meatloaf (Whole30, Nut Free, Dairy-Free)
- Bacon-Wrapped Meatloaf

Thursday
Meal: Dairy-Free Ham and Potato Soup
Description: Diced leftover ham and potatoes simmer in broth, and a portion of the potatoes is mashed in to make the soup thick and creamy without any milk or cream. Black pepper and thyme finish it as a cozy, filling bowl for two.
Sale items used: Kroger Spiral Ham, Swanson Broth
Prep time: 40 minutes
Serving note: Use about 1/2 lb of the leftover spiral ham, diced (about 1 1/2 cups), plus 1 1/2 lbs potatoes (about 3 medium), 1 small onion, 1 carrot if you have one, and 3 cups Swanson broth with 1 cup water. Simmer the potatoes for 15-20 minutes, then mash about a third of them right in the pot to thicken the soup. Add the ham for the last 5 minutes. Check that your broth is labeled dairy-free.
Recipes:
- Creamy Dairy Free Potato Soup with Ham.
- Dairy Free Ham and Potato Soup
- Ham and Potato Soup (Dairy-Free)

Friday
Meal: Broiled Lobster Tails with Garlic Olive Oil, Roasted Potatoes and Apple-Pineapple Salad
Description: Two lobster tails are split and broiled with warm garlic olive oil until just opaque, then served with crisp roasted potatoes. A fresh salad of diced apple and pineapple adds a bright, juicy side.
Sale items used: Wild-Caught Lobster Tails, Honeycrisp or Sugarbee Apples, Dole Pineapple
Prep time: 45 minutes
Serving note: Use 1 pack of 2 lobster tails (1 tail per person, about 4-6 oz each). Roast 1 lb of potatoes, cut in chunks, with 1 tbsp olive oil at 425°F for 30-35 minutes. Broil the lobster 6-8 minutes, brushed with 2 tbsp olive oil warmed with 2 cloves minced garlic. For the salad, dice 2 apples (about 3/4 lb) and toss with the remaining pineapple (about 1 cup chunks) and a squeeze of lemon if you have one.
Recipes:
- Easy Broiled Lobster Tails Recipe

SHOPPING LIST

Buy on sale:
- Kroger Spiral Ham (2 lbs, ask the meat counter for a smaller portion or half): $3.98
- Kroger 80% Lean Ground Beef (1.5 lbs): $7.49
- Smithfield Bacon (x1 pack): $3.99
- Bruce's Yams (x1 pack of 2 cans): $7.00
- Swanson Broth and Dole Pineapple (1 of each, 2 for $4.00): $4.00
- Honeycrisp or Sugarbee Apples (1.5 lbs): $2.66
- Wild-Caught Lobster Tails (x1 pack of 2): $12.00

Pantry staples needed:
- Olive oil, garlic, and yellow onions
- Potatoes (about 2 1/2 lbs total for Thursday and Friday; not on sale this week)
- Long-grain rice
- Brown sugar and ground cinnamon
- Soy sauce and ground ginger
- Dairy-free breadcrumbs or oats, 1 egg, and ketchup
- Dried thyme, salt, and black pepper
- Lemon (optional, for the salad)