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: Two boneless chicken breasts are seasoned with garlic, salt, and pepper then seared in a hot skillet until golden and juicy. They are served alongside steamed sweet corn cut from the cob and tender roasted asparagus spears for a simple, satisfying gluten-free dinner.
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: 30 minutes
Serving note: Purchase approximately 1 lb of boneless chicken breast (2 medium breasts) at $2.29/lb; use 2 ears of corn from the 4 ct package (save 2 ears for Friday); purchase approximately 0.75 lb of asparagus for 2 generous side servings.
Tuesday
Meal: Eckrich Smoked Sausage and Kroger Steamer Vegetables Skillet with Minute Rice
Description: Sliced Eckrich smoked sausage is browned in a skillet then tossed with a bag of Kroger steamer vegetables for a quick one-pan meal. The savory skillet is served over fluffy Minute Rice cups for a hearty, completely gluten-free dinner ready in under 25 minutes.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Kroger Steamer Vegetables 10-12 oz ($1.50 - 1 unit from 2 for $3.00), Barilla Minute Rice Cups 4 ct ($1.39)
Prep time: 25 minutes
Serving note: Use approximately half the 23.3 oz sausage link (save the rest for another use or freeze); 1 bag of steamer vegetables serves 2 comfortably; 2 Minute Rice cups from the 4 ct pack serve 2 people - confirm the Minute Rice cups are labeled gluten-free before purchasing.
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 with cumin, chili powder, and garlic then served over steamed white rice in a bowl topped with Sargento shredded cheese and a generous scoop of store-made guacamole. This fully gluten-free taco bowl skips the tortillas entirely and delivers all the bold flavors of taco night in a satisfying rice base.
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)
Prep time: 25 minutes
Serving note: Purchase 1 lb of ground beef at $5.99/lb for two generous bowls; purchase 1 package of Sargento shredded cheese at $2.00 (one unit of the 2 for $4.00 deal - buy 2 packs to get the deal price and use the second pack on Thursday and Friday); the 14 oz guacamole is plenty for 2 people with leftovers for snacking.
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, garlic, and gluten-free tamari sauce then served over steamed rice topped with melted Sargento shredded cheese. The thin-cut beef cooks in minutes, making this a fast and flavorful weeknight meal that is completely gluten-free.
Sale items used: Kroger Beef Shaved Steak 14 oz ($5.99 each), Asparagus (already purchased Monday - use remaining portion), Sargento Shredded Cheese (second pack from Wednesday's 2 for $4.00 purchase)
Prep time: 20 minutes
Serving note: One 14 oz package of shaved steak serves 2 people well in a stir-fry; use the remaining asparagus from the 0.75 lb purchased Monday; use the second Sargento pack from Wednesday's deal; use gluten-free tamari (not soy sauce) from your pantry.
Friday
Meal: Garlic Butter Jumbo EZ Peel Shrimp with Sweet Corn and Sargento Shredded Cheese
Description: Jumbo shrimp are sauteed in garlic butter with a pinch of smoked paprika and served alongside the remaining sweet corn from Monday, with Sargento shredded cheese melted over the corn for a rich finishing touch. This quick and elegant gluten-free dinner comes together in under 20 minutes and makes a satisfying end to the week.
Sale items used: Jumbo EZ Peel Shrimp 21-25 ct Raw 2 lb bag ($6.99/lb with Digital Coupon), Kroger Sweet Corn (remaining 2 ears from Monday's 4 ct package), Sargento Shredded Cheese (use any remaining from earlier in the week)
Prep time: 20 minutes
Serving note: Purchase 1 lb of shrimp (half the 2 lb bag) - note the item is sold as a 2 lb bag at $6.99/lb so the full bag costs $13.98; use 1 lb for this meal and freeze the remaining 1 lb for later use; 1 lb of 21-25 ct shrimp yields approximately 21-25 shrimp, which is 10-12 shrimp per person - a generous main dish portion; use the 2 reserved corn ears from Monday.
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 (1 lb): $2.29
- Kroger Sweet Corn 4 ct Package (x1 pack): $3.99
- Asparagus (0.75 lb): $2.62
- Eckrich Smoked Sausage 23.3 oz (x1 pack): $5.00
- Kroger Steamer Vegetables 10-12 oz (x2 bags, 2 for $3.00): $3.00
- Barilla Minute Rice Cups 4 ct (x1 pack): $1.39
- Kroger 80% Lean Ground Beef (1 lb): $5.99
- 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): $5.99
- Jumbo EZ Peel Shrimp 2 lb bag (x1 bag, $6.99/lb): $13.98
Pantry staples needed:
- Olive oil or butter for searing and sauteing
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin and chili powder (for taco bowls)
- Gluten-free tamari sauce (for stir-fry - not regular soy sauce)
- White rice (dry, for taco bowls and stir-fry rice base)
🏷️ 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
$55.24
for 2 people · $27.62 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.