Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Heritage Farm Boneless Chicken Breast with Steamed Corn and Asparagus
Description: A single Heritage Farm boneless chicken breast is seasoned and pan-seared until golden, served alongside one ear of steamed sweet corn and a handful of tender asparagus spears. This simple, naturally gluten-free plate comes together quickly and makes the most of the week's best produce and protein deals.
Sale items used: Heritage Farm Boneless Chicken Breast ($2.29/lb), Kroger Sweet Corn 4 ct Package ($3.99), Asparagus ($3.49/lb)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of chicken breast for 1 person, costing about $1.15. Use 1 ear of corn from the 4-count package (you will have 3 ears left for Friday and other uses). Use about 0.25 lb of asparagus, costing about $0.87. Season with olive oil, garlic, salt, and pepper from your pantry.
Tuesday
Meal: Eckrich Smoked Sausage and Kroger Steamer Vegetables Skillet with Minute Rice
Description: Sliced Eckrich smoked sausage is browned in a skillet and tossed with a bag of Kroger steamer vegetables for a hearty one-pan meal. Serve over a cup of cooked Minute Rice for a filling, gluten-free dinner that takes under 20 minutes start to finish. Note: Eckrich smoked sausage is generally gluten-free but check the label on the specific variety you select to confirm no gluten-containing additives.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Kroger Steamer Vegetables 10-12 oz ($1.50 - one unit from the 2 for $3.00 deal), Barilla Minute Rice Cups 4 ct ($1.39)
Prep time: 20 minutes
Serving note: Use about one-third of the 23.3 oz sausage package (roughly 7-8 oz) for 1 serving, saving the rest for leftovers or meal prep later in the week. Use 1 full steamer bag of vegetables. Use 1 rice cup from the 4-count pack. The sausage package cost is $5.00 flat; the per-serving cost is approximately $1.67 of that package.
Recipes:
- Sausage and Veggies Skillet - 30 Minute, One-Pan Meal - Julia's Album
- Smoky Sausage and Veggie Skillet
Wednesday
Meal: Kroger 80% Lean Ground Beef Taco Bowls with Sargento Shredded Cheese and Guacamole
Description: Seasoned ground beef is cooked and served over a base of Minute Rice in a bowl, topped with Sargento shredded cheese and a generous scoop of in-store guacamole for a fully gluten-free taco bowl. This satisfying meal skips the tortilla entirely and leans on bold toppings for flavor.
Sale items used: Kroger 80% Lean Ground Beef ($5.99/lb), Sargento Shredded Cheese 5-8 oz 2 for $4.00, Guacamole 14 oz Made In-Store ($6.99), Barilla Minute Rice Cups 4 ct ($1.39)
Prep time: 20 minutes
Serving note: Use 0.5 lb of ground beef for 1 person, costing about $3.00. Purchase 2 packs of Sargento shredded cheese at 2 for $4.00 ($2.00 each) - use about one-quarter of one bag for this meal and reserve the rest for Thursday and Friday. Use 1 Minute Rice cup. Use about one-third of the guacamole container as a topping; refrigerate the rest for snacking or future use. Season beef with cumin, chili powder, garlic, and salt from your pantry.
Thursday
Meal: Kroger Beef Shaved Steak Stir-Fry with Asparagus and Sargento Shredded Cheese Rice Bowl
Description: Kroger beef shaved steak is quickly stir-fried in a hot skillet with fresh asparagus spears and gluten-free seasonings, then served over rice and finished with a sprinkle of Sargento shredded cheese. The thin-cut steak cooks in just minutes, making this a fast and flavorful weeknight bowl.
Sale items used: Kroger Beef Shaved Steak 14 oz ($5.99 each), Asparagus ($3.49/lb), Sargento Shredded Cheese (from the 2 for $4.00 purchase made Wednesday), Barilla Minute Rice Cups 4 ct ($1.39)
Prep time: 20 minutes
Serving note: The 14 oz shaved steak package is a single unit at $5.99 - use half the package (about 7 oz) for 1 serving and refrigerate or freeze the rest. Use about 0.25 lb of asparagus (roughly $0.87). Use 1 Minute Rice cup. Use a small handful of the Sargento cheese already purchased. Use gluten-free tamari or coconut aminos, garlic, and sesame oil from your pantry in place of regular soy sauce to keep this strictly gluten-free.
Friday
Meal: Garlic Butter Jumbo EZ Peel Shrimp with Sweet Corn and Sargento Shredded Cheese
Description: Jumbo EZ Peel shrimp are sauteed in garlic butter and served alongside sweet corn cut from the cob, with a sprinkle of Sargento shredded cheese over the top for a rich, satisfying finish. This naturally gluten-free meal is quick, elegant, and makes great use of the week's seafood deal.
Sale items used: Jumbo EZ Peel Shrimp 2 lb bag ($6.99/lb with Digital Coupon), Kroger Sweet Corn 4 ct Package (already purchased Monday), Sargento Shredded Cheese (from the 2 for $4.00 purchase made Wednesday)
Prep time: 20 minutes
Serving note: Use 0.5 lb of shrimp from the 2 lb bag for 1 serving, costing about $3.50. Freeze the remaining 1.5 lbs for future meals. Use 1 ear of corn from the package already purchased. Use a small sprinkle of the Sargento cheese already on hand. Melt butter with minced garlic and a pinch of red pepper flakes from your pantry.
Recipes:
- Easy Garlic Butter Shrimp
- Garlic Butter Shrimp Boil Recipe - Pinch of Yum
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (0.5 lb): $1.15
- Kroger Sweet Corn 4 ct Package (x1 package): $3.99
- Asparagus (0.5 lb total, used across Monday and Thursday): $1.75
- Eckrich Smoked Sausage 23.3 oz (x1 package): $5.00
- Kroger Steamer Vegetables 10-12 oz (x1 unit from 2 for $3.00): $1.50
- Barilla Minute Rice Cups 4 ct (x1 package): $1.39
- Kroger 80% Lean Ground Beef (0.5 lb): $3.00
- Sargento Shredded Cheese 5-8 oz (x2 packs, 2 for $4.00): $4.00
- Guacamole 14 oz Made In-Store (x1): $6.99
- Kroger Beef Shaved Steak 14 oz (x1 package): $5.99
- Jumbo EZ Peel Shrimp 2 lb bag (x1 bag at $6.99/lb): $13.98
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Cumin
- Chili powder
- Red pepper flakes
- Gluten-free tamari or coconut aminos (for Thursday stir-fry)
- Sesame oil
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breast (or Bone-In Chicken Wings): $2.29/lb
- Kroger 80% Lean Ground Beef: $5.99/lb
- Kroger Beef Shaved Steak (14 oz, Select Varieties): $5.99 each
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag): $6.99/lb (with Digital Coupon)
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Eckrich Smoked Sausage (23.3 oz, Select Varieties): $5.00
- Nathan's Beef Franks (11-12 oz, Select Varieties): $4.99
- Kroger Protein Bundle (Patties 8 ct + Bacon 16 oz): $15.99
- Fresh Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Tri Tip Roast: $10.99/lb
- Perdue Chicken Breasts (Frozen, 18 oz): $10.00
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $13.99
- Kroger Potato Salad or Macaroni Salad or Coleslaw (3 lb, Select Varieties): $7.00
- Kroger Single Serve Salad Bowls (5.5-6.7 oz, Select Varieties): 3 for $11.00
- Bitchin' Sauce (7-9 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Produce on sale:
- Southern Yellow Peaches or Yellow Nectarines: $1.29/lb
- Kroger Seedless Grapes (3 lb Clamshell, Select Varieties): $5.99
- Raspberries or Blackberries (9 oz): $1.99 each (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- 2 lb Strawberries or 18 oz Blueberries: $5.99
- Kroger Sweet Corn (4 ct Package): $3.99
- Private Selection Cara Cara Navel Oranges (3 lb) or Kroger Navel Oranges (4 lb): $4.99
- Asparagus: $3.49/lb
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Dairy and eggs on sale:
- Chobani Greek Yogurt (4.5-5.3 oz, Select Varieties): 10 for $10.00 (with Digital Coupon)
- Sargento Shredded Cheese (5-8 oz, Select Varieties): 2 for $4.00
- Kroger String Cheese (12 ct) or Pillsbury Toaster Strudel (6 ct): $2.29 each (with Digital Coupon)
- Simple Truth Almondmilk (59-64 fl oz) or Quaker Rice Crisps (2.6-3.52 oz): $1.99 each (with Digital Coupon)
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, 9-13 oz, Select Varieties): $5.00 each (with Digital Coupon)
- Artesano Bread (20 oz) or Buns (8 ct): $2.49 each (with Digital Coupon)
- Fresh Baked Cookies (12 ct, Select Varieties): $3.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct): $5.00
- Dave's Killer Bread Organic Bread (20.5 oz) or Malt O Meal Cereal (30-37 oz): $4.99 each (with Digital Coupon)
- Nature's Own Honey Wheat Bread (20 oz, Select Varieties): $2.49
- Top Flight Wide or College Ruled Spiral Notebooks (70-Sheet): $0.99 each
Pantry on sale:
- Simple Truth Organic Salads (16 oz) or Private Selection Snacking Tomatoes (24 oz): $5.00
- Lay's Potato Chips (5-8 oz) or Cheetos (6.5-9 oz) or Sunchips (7 oz): 4 for $10.00 (with Card)
- Red Baron Pizza (14.87-23.45 oz, Select Varieties): 3 for $10.00
- Kroger Peanut Butter (16 oz) or Instant Oatmeal (8-12 ct): 3 for $5.00
- Barilla Pasta (12-16 oz) or Minute Rice Cups (4 ct): $1.39 each (with Digital Coupon)
- Cascadian Farm Organic Cereal (9.2-15 oz) or Kroger Orange Juice (64 fl oz): $2.99 each (with Digital Coupon)
- Oscar Mayer Uploaded Lunchables (13.95-14.7 oz, Select Varieties): $3.49 each (with Digital Coupon)
- Lance Sandwich Crackers (10 ct, Select Varieties): $3.79 each (with Digital Coupon)
- Arm & Hammer Laundry Detergent (158.6-170 fl oz, Select Varieties): $9.99 each (with Digital Coupon)
- Keebler Sandwich Crackers (8 ct, Select Varieties): $1.99 each
- Cheez-It Family Size Crackers (17-21 oz) or Club Family Size Crackers (18.8 oz): $3.99 each (with Digital Coupon)
- Doritos (9-10.75 oz, Select Varieties): $2.99 each (with Digital Coupon)
- Green Mountain or McCafé K-Cups (8-10 ct, Select Varieties): $5.99 each (with Digital Coupon)
- Totino's Pizza Rolls (50 ct) or Pringles Snack Cups (12 ct): $3.99 each (with Digital Coupon)
- Kroger Coffee (20-29 oz Can, Select Varieties): $11.49 each (with Digital Coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct): $9.99 each (with Digital Coupon)
- Rice-A-Roni or Pasta Roni (1.97-7.2 oz, Select Varieties): $0.99 each (with Digital Coupon)
- Post Cereal (10-16.6 oz) or Treetop Juice (64 fl oz): $1.99 each (with Digital Coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen (6 ct): 3 for $5.00
- Betty Crocker Family Pack Fruit Snacks (40 ct) or Nature Valley Bars (18-36 ct): $7.99
- Kroger Drinking Water (24-Pack, 8 fl oz) or Juicy Juice (64 fl oz): 2 for $7.00
- Hellmann's Mayonnaise (11.5 fl oz) or Velveeta Family Size Shells & Cheese (24 oz): $3.99
- Kroger Salad Dressing (16 fl oz, Select Varieties): $2.29
- Kingsford or Match Light Charcoal (12-16 lb, Select Varieties): $11.99
- Hostess Donettes (9.5-10.75 oz) or Chobani Greek Yogurt Drink (7 fl oz): 2 for $4.00
- Kroger Steamer Vegetables (10-12 oz) or Deluxe Mac & Cheese (12-14 oz): 2 for $3.00
- Kellogg's Giant Size Cereal (19.2-29.5 oz, Select Varieties): 3 for $10.00 (with Card)
- General Mills Giant Size Cereal (20-29 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Kettle Brand Party Size Potato Chips (11.25-13 oz, Select Varieties): $4.99
- Kroger Peanut Butter (16 oz, Select Varieties) [Online Deal Days]: $0.99 each (with Pickup & Delivery Digital Coupon)
- Sparkling Ice (17 fl oz), Bai Beverage (18 fl oz), Snapple (16 fl oz), Maruchan Yakisoba (3.99-4.23 oz), Knorr Sides (4-5.7 oz), Nissin Ramen or Chow Mein (2.54-4 oz), Chef Boyardee (7.25-15 oz), Dole Pineapple (8 oz), Ranch Style Beans (15 oz), Van Camp's Pork and Beans (15 oz), Kellogg's Mega Size Rice Krispies Treats (2.2 oz), Frito-Lay Minis (1.6-2.3 oz): 10 for $10.00
- Outshine Fruit Bars (6 ct) or Smucker's Uncrustables (4 ct): $3.49 each (with Digital Coupon)
- Kroger Cheese (32 oz, Select Varieties): $5.49 each (with Digital Coupon)
- Land O'Frost Premium Lunch Meat (9-16 oz, Select Varieties): $4.99 each (with Digital Coupon)
- Betty Crocker Fruit Snacks (6-10 ct, Select Varieties): $1.49 each (with Digital Coupon)
- Kinder's Sauce (14.2-16.1 oz, Select Varieties): $2.49 each (with Digital Coupon)
- Kind Breakfast Bars (6 ct) or Granola (9-11 oz): $3.49 each (with Digital Coupon)
- Barebells Protein Bar (1.94 oz, Select Varieties): $2.79
- Clif ZBars (10-12 ct) or Aloha Protein Bars (5 ct): $9.99
- Larabar (1.06-1.7 oz) or Core Water (30.40 fl oz): 10 for $10.00
- Kettle Brand Potato Chips (6-7.5 oz, Select Varieties): $3.49
- Big K (2 Liter, Select Varieties): 10 for $10.00
- Nerds or Spree Candy (7.14-12 oz, Select Varieties): $3.99
- Sour Patch Kids Candy (3.5-8 oz, Select Varieties): $2.49
- Ghirardelli Chocolate Squares (5-5.32 oz, Select Varieties): $6.99
- Haribo Gummi Candy (8 oz, Select Varieties): 2 for $4.00
- Lifesavers Mints (2.75-6.25 oz, Select Varieties): $2.99
- Nerds or Trolli Candy (18.5-28.8 oz, Select Varieties): $7.99
- Skittles Pop'd Candy (5.5 oz, Select Varieties): $5.99
Frozen on sale:
- Kroger Ice Cream (48 fl oz) or Frozen Dairy Dessert Sandwiches (12-16 ct): $1.99 each (with Digital Coupon)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3 ct) or Edy's (48 fl oz): $2.99 each (with Digital Coupon)
- Breyer's Ice Cream (48 fl oz, Select Varieties): $3.99 each (with Digital Coupon)
- Nestle Drumstick Cones (8-20 ct) or Kroger Party Pail Ice Cream (128 fl oz): $6.99
- Totino's Pizza Rolls (130 ct, Select Varieties): $10.99
- Tyson Frozen Chicken (23-29 oz, Select Varieties): $5.99 each (with Digital Coupon)
- Jimmy Dean Breakfast Sandwiches (8-20 ct, Select Varieties): $10.99
- Home Chef Fried Chicken (4-Piece or 5-Piece Drumsticks): $5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$48.74
for 1 person · $48.74 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 22, 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.