Kroger Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Pork Back Ribs: $2.99/lb
- Perdue Boneless Chicken: $14.97 for 5 lb package with Card
- Johnsonville Fresh or Smoked Dinner Sausage: $4.99 each
- Kroger 73% Lean Beef Burgers: $5.99/lb
- Private Selection Angus Beef Patties: $8.99 each
- Kroger Boneless Chicken Breast: $5.99/lb
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets: $12.99/lb
- Eastern Seas Sea Scallops: $1.29 each
- Wild-Caught Lobster Tails: $12.99 each
- Beef Tenderloin Super-Trimmed or Filet: $24.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: $4.99 each
- Ball Park Meat Franks: $3.49 each

Vegetables on sale:
- Russet Potatoes: $2.49 each
- Asparagus: $2.99/lb
- Tri Color Peppers: $3.99 each
- Strawberries: $2.49 each
- California Yellow or White Peaches or Nectarines: $0.99/lb
- Cotton Candy or Candy Hearts Grapes: $1.99/lb
- Whole Seedless Watermelon: $2.99 each
- Washington Rainier Cherries: $3.99/lb

5-DAY MEAL PLAN

Monday
Meal: Smoky Sausage and Roasted Pepper Rice Skillet
Description: One Johnsonville smoked sausage link is sliced and sauteed with colorful tri-color peppers and onion, then tossed with fluffy cooked white rice and seasoned with smoked paprika and garlic. This hearty one-pan skillet is naturally gluten-free, bold in flavor, and perfectly portioned for a single satisfying dinner.
Sale items used: Johnsonville Fresh or Smoked Dinner Sausage, Tri Color Peppers
Prep time: 25 minutes
Serving note: Use roughly 2 to 3 links (about 1/3 of the package) from the Johnsonville sausage pack, 1/2 of the tri-color pepper pack, and 1/2 cup dry white rice scaled for 1 person. Refrigerate remaining sausage links for later use.
Recipes:
- Smoky Sausage and Rice Skillet: A Flavorful One-Pan Meal!
- Easy Sausage and Rice Skillet Recipe - One Pan 30 Minute Meal
- Sausage and Rice Skillet - I Heart Naptime

Tuesday
Meal: Baked Pork Back Ribs with Roasted Russet Potatoes
Description: Instead of a full rack, purchase approximately 1 lb of pork back ribs - a practical single-person portion - and bake them low and slow with a gluten-free dry rub of smoked paprika, garlic powder, salt, and pepper until tender. Alongside, one russet potato is cut into chunks, tossed with olive oil and herbs, and roasted in the same oven for an easy, filling gluten-free plate.
Sale items used: Pork Back Ribs, Russet Potatoes, Kinder's Sauce (verify gluten-free label)
Prep time: 90 minutes (mostly hands-off oven time)
Serving note: Ask the Kroger meat counter to cut approximately 1 lb from a rack for a single-person portion. Use 1 medium russet potato. Apply Kinder's Sauce as a glaze in the last 20 minutes - always verify the specific variety is labeled gluten-free.
Recipes:
- Baked Ribs and Potatoes with Green Beans
- Easy Oven baked Pork Ribs with Potatoes Recipe
- Honey Glazed Pork Ribs (Fall Off The Bone) Baked with Potatoes

Wednesday
Meal: Grilled Chicken Breast with Asparagus and Peach Salsa
Description: One boneless chicken breast (about 6 to 8 oz) is seasoned with olive oil, garlic, cumin, and lime, then grilled to juicy perfection alongside a bundle of fresh asparagus spears. A bright and fresh peach salsa made from diced sale peaches, red onion, cilantro, jalapeno, and lime juice ties the whole gluten-free plate together.
Sale items used: Kroger Boneless Chicken Breast, Asparagus, California Yellow or White Peaches or Nectarines
Prep time: 30 minutes
Serving note: Buy approximately 0.5 lb of chicken breast for 1 person, about 1/4 lb of asparagus (a small bundle), and 1 peach (roughly 0.25 lb). This is a light, fresh summer meal well-suited to single-serving prep.
Recipes:
- Grilled Chicken with Peach Jalapeño Salsa
- Tequila Grilled Chicken with Peach Salsa
- Peach Salsa Chicken {SO much flavor!}

Thursday
Meal: Smash Burgers (Gluten-Free) with Potato Wedges and Grapes
Description: One or two Kroger 73% lean beef burger patties are smashed thin on a hot cast iron skillet, seasoned simply with salt and pepper, and served on a gluten-free bun or lettuce wrap with classic toppings like mustard, pickles, and onion. Crispy oven-baked russet potato wedges and a handful of sweet cotton candy grapes round out this fun and festive gluten-free cookout-style dinner at home.
Sale items used: Kroger 73% Lean Beef Burgers, Russet Potatoes, Cotton Candy or Candy Hearts Grapes
Prep time: 30 minutes
Serving note: Use approximately 0.5 lb of ground beef for 1 to 2 smash patties. Use 1 russet potato cut into wedges. Buy roughly 0.5 lb of grapes for a side serving. Note - Ball Park Buns from the flyer contain gluten; use a certified gluten-free bun purchased separately or a lettuce wrap instead.
Recipes:
- Gluten-Free Smashburgers (BEST EVER!)
- Our Favorite Smash Burgers
- Smash Burgers

Friday
Meal: Pan-Seared Sockeye Salmon with Roasted Asparagus and Strawberry Spinach Salad
Description: A single 6 oz wild-caught Alaska sockeye salmon fillet is seared skin-side down in a hot skillet with olive oil, garlic, and lemon until perfectly golden and flaky. It is served alongside roasted asparagus spears and a vibrant strawberry spinach salad with Ken's gluten-free salad dressing - a light, nutritious, and elegant end to the week.
Sale items used: Fresh Wild-Caught Alaska Sockeye Salmon Fillets, Asparagus, Strawberries, Ken's Salad Dressing
Prep time: 25 minutes
Serving note: Buy approximately 0.4 to 0.5 lb of salmon for one fillet. Use remaining asparagus from Wednesday's purchase if any is left, or buy a new small bundle (about 0.25 lb). Use half the strawberry container in the salad. Always verify Ken's Salad Dressing flavor chosen is labeled gluten-free.
Recipes:
- Salmon and Asparagus (sheet pan meal)
- Easy Salmon & Asparagus Is Perfect For Dinner Tonight
- Easy Gluten-Free Sheet Pan Salmon And Asparagus

SHOPPING LIST

Buy on sale:
- Johnsonville Fresh or Smoked Dinner Sausage (x1 pack): $4.99
- Tri Color Peppers (x1 pack): $3.99
- Pork Back Ribs (1 lb): $2.99
- Russet Potatoes (x2 individual potatoes - one for Tuesday, one for Thursday): $4.98
- Kinder's Sauce (x1, BOGO so second is free - keep second for pantry): $1.00
- Kroger Boneless Chicken Breast (0.5 lb at $5.99/lb): $3.00
- Asparagus (0.5 lb total for Wednesday and Friday at $2.99/lb): $1.50
- California Yellow or White Peaches or Nectarines (0.25 lb at $0.99/lb): $0.25
- Kroger 73% Lean Beef Burgers (0.5 lb at $5.99/lb): $3.00
- Cotton Candy or Candy Hearts Grapes (0.5 lb at $1.99/lb): $1.00
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets (0.5 lb at $12.99/lb): $6.50
- Strawberries (x1 pack): $2.49
- Ken's Salad Dressing (x1, verify gluten-free variety): $3.79

Pantry staples needed:
- White rice (gluten-free certified)
- Olive oil
- Garlic (fresh or powder)
- Smoked paprika
- Cumin
- Salt and pepper
- Red onion
- Fresh cilantro
- Jalapeno
- Lime
- Lemon
- Spinach (fresh, for Friday salad)
- Gluten-free buns or large lettuce leaves (for Thursday burgers - not from the flyer)
- Mustard (gluten-free labeled variety)
- Pickles