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
- Washington Rainier Cherries: $3.99/lb
- Cotton Candy or Candy Hearts Grapes: $1.99/lb
- California Yellow or White Peaches or Nectarines: $0.99/lb
- Strawberries: $2.49 each
- Whole Seedless Watermelon: $2.99 each

5-DAY MEAL PLAN

Protein ranking notes (internal logic before planning):

Economical tier: Pork Back Ribs ($2.99/lb), Perdue Boneless Chicken ($2.99/lb effective), Johnsonville Sausage ($4.99 flat), Ball Park Franks ($3.49 flat), Kroger Ground Beef ($5.99/lb), Kroger Boneless Chicken Breast ($5.99/lb)

Premium tier: Salmon ($12.99/lb), Scallops ($1.29 each but requires many), Lobster Tails ($12.99 each), Beef Tenderloin ($24.99/lb)

Premium proteins limited to ONE night. Friday will use salmon as the single least expensive premium option at $12.99/lb. All other nights use economical proteins.

Monday
Meal: Smoky Sausage and Roasted Pepper Rice Skillet
Description: Sliced Johnsonville smoked sausage is browned with vibrant tri-color peppers and served over fluffy white rice for a hearty one-pan dinner. A drizzle of Kinder's sauce adds a smoky, tangy finish that ties everything together.
Sale items used: Johnsonville Fresh or Smoked Dinner Sausage, Tri Color Peppers, Kinder's Sauce
Prep time: 30 minutes
Serving note: 2 packages of sausage (approximately 14 oz each) sliced into coins, 1 package tri color peppers sliced into strips, served over 3 cups dry white rice cooked to yield 4 generous portions
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: Fall-off-the-bone pork back ribs are rubbed with spices and slow-baked until tender, then finished with Kinder's sauce for a sticky, caramelized glaze. Chunky russet potato wedges roast alongside in the same oven, soaking up the savory drippings.
Sale items used: Pork Back Ribs, Russet Potatoes, Kinder's Sauce
Prep time: 20 minutes active, 2.5 hours total (low and slow oven bake)
Serving note: 4 lbs pork back ribs (roughly 1 lb per person), 3 large russet potatoes cut into wedges, 1 bottle Kinder's sauce (second bottle free via BOGO)
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: Juicy boneless chicken breasts are seasoned and grilled, then topped with a fresh salsa made from diced California peaches, a squeeze of lime, and a hint of cilantro. Grilled asparagus spears serve as a bright, crisp side that pairs beautifully with the sweet and savory topping.
Sale items used: Kroger Boneless Chicken Breast, Asparagus, California Yellow or White Peaches or Nectarines
Prep time: 35 minutes
Serving note: 2 lbs boneless chicken breast (approximately 0.5 lb per person), 1 lb asparagus trimmed, 1 lb peaches diced for salsa
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: Kroger ground beef patties are smashed thin on a hot cast iron pan for crispy-edged, juicy smash burgers served in lettuce wraps instead of buns to keep everything gluten-free. Oven-roasted russet potato wedges seasoned with garlic and paprika round out the plate, with a side of sweet cotton candy grapes for freshness.
Sale items used: Kroger 73% Lean Beef Burgers, Russet Potatoes, Cotton Candy or Candy Hearts Grapes, Ken's Salad Dressing (for dipping sauce)
Prep time: 30 minutes
Serving note: 2 lbs ground beef formed into 8 thin patties (2 per person), 2 large russet potatoes cut into wedges, 1 lb grapes portioned as a side, 1 bottle Ken's dressing for dipping
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: Wild-caught Alaska sockeye salmon fillets are seared skin-side down in a hot skillet until golden and crisp, finished with a Kinder's glaze for depth of flavor. A bright strawberry salad with Ken's dressing and roasted asparagus spears make this a restaurant-quality Friday night meal that celebrates summer produce.
Sale items used: Fresh Wild-Caught Alaska Sockeye Salmon Fillets, Asparagus, Strawberries, Ken's Salad Dressing, Kinder's Sauce
Prep time: 30 minutes
Serving note: 2 lbs salmon fillets (0.5 lb per person), 1 lb asparagus, 1 package strawberries sliced for salad, 1 bottle Ken's dressing
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 (x2 packages): $9.98
- Tri Color Peppers (x1 package): $3.99
- Kinder's Sauce (x2 bottles, pay for 1 get 1 free under BOGO): $1.00
- Pork Back Ribs (4 lbs at $2.99/lb): $11.96
- Russet Potatoes (x3 individual potatoes at $2.49 each): $7.47
- Kroger Boneless Chicken Breast (2 lbs at $5.99/lb): $11.98
- Asparagus (2 lbs at $2.99/lb, needed for Wednesday and Friday): $5.98
- California Yellow or White Peaches or Nectarines (1 lb at $0.99/lb): $0.99
- Kroger 73% Lean Beef Burgers (2 lbs at $5.99/lb): $11.98
- Cotton Candy or Candy Hearts Grapes (1 lb at $1.99/lb): $1.99
- Ken's Salad Dressing (x2 bottles, needed for Thursday and Friday): $7.58
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets (2 lbs at $12.99/lb): $25.98
- Strawberries (x1 package): $2.49

Pantry staples needed:
- White rice (gluten-free, for Monday)
- Olive oil or cooking oil
- Garlic powder, paprika, salt, black pepper
- Dried oregano or Italian seasoning (gluten-free verified)
- Lime (for peach salsa on Wednesday)
- Fresh cilantro (for peach salsa on Wednesday)
- Large romaine or butter lettuce leaves (for burger wraps on Thursday)
- Baby spinach (for Friday salad base)