Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Kroger Dinner Sausage with Hatch Chile Peppers and Tomatoes over Rice
Description: Sliced Kroger Dinner Sausage is pan-seared until golden, then tossed with roasted Hatch chile peppers and fresh Grainger County tomatoes for a smoky, savory skillet meal. Served over fluffy white rice, this hearty dinner comes together in under 30 minutes and is naturally gluten-free.
Sale items used: Kroger Dinner Sausage 18 oz ($3.99 each), Hatch Chile Peppers ($1.49/lb), Grainger County Tomatoes ($1.88/lb)
Prep time: 25 minutes
Serving note: Use 1 full 18 oz package of Kroger Dinner Sausage, split between 2 people. Purchase approximately 0.5 lb Hatch Chile Peppers ($0.75 estimated) and 0.5 lb tomatoes ($0.94 estimated). Serve over 1 cup dry rice per person, cooked from pantry stock.
Recipes:
- Gluten Free Sausage and Peppers Recipe
- Sausage and Rice Casserole (One Pan Dinner) - Hint of Healthy
Tuesday
Meal: Skillet-Browned Springer Mountain Ground Chicken Stuffed Bell Peppers with Tomatoes and Cheese
Description: One 16 oz package of Springer Mountain ground chicken is seasoned and browned, then mixed with diced Grainger County tomatoes and stuffed into two large bell peppers before being topped with melted Kroger cheese and baked until tender. This protein-packed, gluten-free dinner is perfectly portioned at one stuffed pepper per person.
Sale items used: Springer Mountain 92% Lean Ground Chicken 16 oz ($2.99 each), Grainger County Tomatoes ($1.88/lb), Kroger Cheese 6-8 oz ($1.49 each with digital coupon)
Prep time: 45 minutes
Serving note: One 16 oz package of ground chicken fills 2 large bell peppers generously. Purchase 0.5 lb tomatoes ($0.94 estimated). Use 1 package of Kroger Cheese (6-8 oz) for topping both peppers. Bell peppers are not on sale this week and should be picked up as a pantry/produce add-on at regular price.
Recipes:
- Gluten free unstuffed pepper skillet (one pan, 45 minutes)
- Ground Chicken Stuffed Peppers (Healthy and Easy) | Randa Nutrition
Wednesday
Meal: Slow-Braised Whole Pork Shoulder with Hatch Chile Peppers and Sweet Onions
Description: A bone-in pork shoulder is slow-braised low and slow with Hatch chile peppers and Hatch sweet onions until the meat is fall-apart tender and deeply flavorful. For 2 people, a smaller 3 to 4 lb portion is ideal and will yield plenty of leftovers for the week, making this a great make-ahead meal.
Sale items used: Whole Pork Shoulder Bone-In ($1.99/lb), Hatch Chile Peppers ($1.49/lb), Hatch Sweet Onions 3 lb bag ($3.99 each)
Prep time: 30 minutes active, 4 to 5 hours braising
Serving note: Purchase approximately 3 lbs of pork shoulder ($5.97 estimated). Use 0.5 lb Hatch Chile Peppers ($0.75 estimated). One 3 lb bag of Hatch Sweet Onions provides plenty for this meal and the Friday shrimp dish. Make-ahead note: start the braise in the morning or use a slow cooker on low for 8 hours if you prefer a hands-off approach.
Recipes:
- Chile Verde Pork {Slow Cooker Recipe} - What A Girl Eats
- Hatch Green Chile Pulled Pork | Garlic & Zest
Thursday
Meal: Sauteed Johnsonville Hatch Green Chile Smoked Sausage with Asparagus and Tomatoes
Description: Sliced Johnsonville Hatch Green Chile Smoked Sausage is sauteed with fresh asparagus spears and Grainger County tomatoes in a hot skillet with garlic and olive oil for a vibrant, smoky one-pan dinner. This naturally gluten-free meal is quick, colorful, and full of bold Hatch chile flavor.
Sale items used: Johnsonville Hatch Green Chile Smoked Sausage 19 oz ($5.00 each), Asparagus ($3.49/lb), Grainger County Tomatoes ($1.88/lb)
Prep time: 20 minutes
Serving note: Use 1 full 19 oz package of Johnsonville sausage, split between 2 people. Purchase approximately 0.75 lb asparagus ($2.62 estimated) and 0.5 lb tomatoes ($0.94 estimated).
Friday
Meal: Garlic Butter Sauteed Large Peeled and Deveined Shrimp with Hatch Sweet Onions and Tomatoes over Rice
Description: Plump peeled and deveined shrimp are sauteed in garlic butter with sliced Hatch sweet onions and fresh Grainger County tomatoes until pink and perfectly cooked, then served over steamed white rice. This bright, satisfying gluten-free dinner is ready in under 20 minutes and makes a restaurant-quality finish to the week.
Sale items used: Large Peeled and Deveined Shrimp 31-40 ct Raw 2 lb bag ($6.99/lb), Hatch Sweet Onions 3 lb bag (already purchased Wednesday), Grainger County Tomatoes ($1.88/lb), Kroger Butter 16 oz ($2.99 each with digital coupon)
Prep time: 20 minutes
Serving note: Use approximately 1 lb of shrimp from the 2 lb bag ($6.99 estimated for 1 lb used; the full 2 lb bag costs $13.98 and the remainder can be frozen). Use leftover Hatch Sweet Onions from Wednesday's purchase. Purchase 0.5 lb tomatoes ($0.94 estimated). One 16 oz package of Kroger Butter covers this meal and any cooking needs throughout the week.
Recipes:
- Garlic Butter Shrimp and Rice
- Easy Garlic Butter Shrimp
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger Dinner Sausage 18 oz (x1): $3.99
- Hatch Chile Peppers (1.5 lbs total for Monday and Wednesday): $2.24
- Grainger County Tomatoes (2 lbs total across all meals): $3.76
- Springer Mountain Ground Chicken 16 oz (x1): $2.99
- Kroger Cheese 6-8 oz (x1, with digital coupon): $1.49
- Whole Pork Shoulder Bone-In (3 lbs): $5.97
- Hatch Sweet Onions 3 lb bag (x1): $3.99
- Johnsonville Hatch Green Chile Smoked Sausage 19 oz (x1): $5.00
- Asparagus (0.75 lb): $2.62
- Large Peeled and Deveined Shrimp 2 lb bag (x1): $13.98
- Kroger Butter 16 oz (x1, with digital coupon): $2.99
Pantry staples needed:
- White rice (long grain, enough for Monday and Friday meals)
- Olive oil or cooking oil
- Garlic (fresh cloves)
- Salt and black pepper
- Cumin or smoked paprika (optional, for seasoning ground chicken and pork)
- Chicken broth or water (for braising pork shoulder on Wednesday)
- Bell peppers (2 large, for Tuesday stuffed peppers - not on sale this week)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Beef Brisket (USDA Choice): $3.99/lb (after $2.00/lb digital coupon; regular with card $5.99/lb)
- Whole Pork Shoulder Bone-In: $1.99/lb
- Large Peeled & Deveined Shrimp 31-40 ct, Raw, 2 lb bag: $6.99/lb
- Springer Mountain 92% Lean All Natural Ground Chicken or Chicken Patties, 16 oz: $2.99 each
- Hillshire Farm Smoked Sausage, 12-13 oz: 2/$7.00
- Wild-Caught Lobster Tails, 3-4 oz: 2/$12.00
- Fresh Atlantic Salmon Fillets Farm-Raised: $9.99/lb
- Kroger 85% Lean Ground Beef, 1 lb package: $7.99 each
- Kroger Boneless Chicken Breasts or Kroger Chicken Party Wings, 8 lb: $20.00 each
- Kroger Dinner Sausage, 18 oz: $3.99 each
- Schweid & Sons Burger Patties, 1.32-1.33 lb: $10.00 each
- Johnsonville Hatch Green Chile Smoked Sausage, 19 oz: $5.00 each
- Simple Truth Bacon, 12 oz: $5.00 each
- Just Bare Frozen Chicken, 36 oz: $14.99 each
- Oscar Mayer Bacon 12-16 oz or Kroger Beef Bacon 10 oz (select varieties): $4.99 each (with digital coupon)
- Private Selection Oven Roasted Turkey Breast, sliced to order or Grab & Go, In the Deli: $11.99/lb (with digital coupon)
- Private Selection Sliced Salami or Pepperoni, 5 oz: $3.99 each (with digital coupon)
- Kroger Boneless Chicken Breast Cutlets, Frozen, 2.5 lb: $9.49 each (with digital coupon)
Deli and prepared on sale:
- Yucatan Hatch Guacamole, Mild or Medium, 7.5 oz, In the Deli: $4.99 each
- Private Selection Summer Hatch Chile Roll, select varieties, 10.6 oz, In the Deli: $9.99 each
- Private Selection Salad Bowls, select varieties, 6.25-8.45 oz: $5.00 each
- Private Selection Sliced Cheese, select varieties, 8 oz, In the Deli: $4.99 each
- Home Chef Chicken Tenders, Fully Cooked, select varieties, 5 ct: $5.00 each
Produce on sale:
- Grainger County Tomatoes: $1.88/lb
- Personal Watermelon, Cantaloupe or Honeydew Melons: 2/$6.00
- California Yellow or White Peaches or Nectarines: $1.88/lb (with digital coupon)
- Strawberries, 16 oz: $1.99 each (with digital coupon)
- Hatch Chile Peppers: $1.49/lb
- Hatch Sweet Onions, 3 lb bag: $3.99 each
- California Plums or Plumcots: $1.49/lb
- Kroger Pluots, 2 lb bag: $5.99 each
- Organic Yellow or White Peaches or Nectarines: $2.99/lb
- Cuties Seedless Mandarins or Kroger Cosmic Crisp Apples, 3 lb: $4.99 each
- Asparagus: $3.49/lb
- Private Selection Signature Melons: $4.99 each
- Simple Truth Organic Blueberries, 18 oz: $6.99 each
- Mighties Ripe & Easy Green Kiwi, 2 lb: $6.00 each
- Private Selection Vidalia Sweet Onions, 3 lb: $3.79 each
Dairy and eggs on sale:
- Kroger Cheese, select varieties, 6-8 oz: $1.49 each (with digital coupon)
- Kroger Butter, select varieties, 16 oz: $2.99 each (with digital coupon)
- Chobani Greek Yogurt, select varieties, 4 ct: $2.99 each (with digital coupon)
- The Greek Gods Greek Yogurt, 24 oz: $3.79 each (with digital coupon)
- Chobani Greek Yogurt Drink, 7 fl oz or Built Puff Protein Bar, 1.41-1.45 oz: 2/$4.00
- Yoplait Go-Gurt, 8 ct or Dannon Danimals Smoothies, 6 ct: $1.49 each (with digital coupon)
Bakery and bread on sale:
- Lewis Bakery Half Loaf Bread, select varieties, 12 oz: $1.99 each
- Private Selection Buns, select varieties, 8 ct: $3.49 each
- Strawberry Crunch Cake, 8" or other varieties, In the Bakery: $9.99 each
- Angel Food Cake 9-13 oz or Private Selection Cupcakes, 4 ct: $6.00 each
- Private Selection Fresh Baked Butter Croissants Large 4 ct or Mini 12 ct or Bakery Fresh Muffins, 4 ct: $5.00 each
Pantry on sale:
- Prego Pasta Sauce, 14.5-24 oz or Sweet Baby Ray's Barbecue Sauce, 18 oz: $1.59 each (with Buy More Save More)
- Hellmann's Mayonnaise, select varieties, 20-30 fl oz: $5.49 each (with Buy More Save More)
- Kraft Mac & Cheese Microwave Cups, 4 ct or Multipack 5 ct: $3.99 each (with digital coupon)
- Nabisco Oreo Family Size Cookies, 7.14-20 oz or Pepperidge Farm Cookies, 5-8.6 oz: $3.99 each (with Buy More Save More)
- Nabisco Snack Crackers, 3.5-8.5 oz or Keebler Cookies, 8.5-13.4 oz: $2.99 each (with Buy More Save More)
- General Mills Cereal, 8.9-14 oz or Jif Peanut Butter, 15-16 oz: $2.29 each (with Buy More Save More)
- Kellogg's Giant Size Cereal, 16.5-29.5 oz or Starbucks Iced Coffee, 48 fl oz: $4.99 each (with Buy More Save More)
- Betty Crocker Fruit Snacks, 6-10 ct or Chex Mix, 7-8 oz: $1.99 each (with Buy More Save More)
- Pepperidge Farm Goldfish, 4.8-8 oz or Mission Tortilla Chips, 9-11 oz: $1.99 each (with Buy More Save More)
- Mott's Applesauce, 6 ct or Kroger Fruit Cups, 4 ct: 2/$5.00
- Stouffer's Family Size Entrées, select varieties, 28-40 oz: $8.99 each (with digital coupon)
- Green Mountain or McCafé K-Cups, 8-10 ct or Community Coffee, 12 oz: $6.99 each (with digital coupon)
- Kroger Coffee, select varieties, 20-29 oz can: $9.99 each (with digital coupon)
- Oscar Mayer Deli Fresh Lunch Meat, 7-9 oz or Claussen Pickles, 20-32 fl oz: $3.49 each (with digital coupon)
- Simple Truth Organic Tortilla Chips, select varieties, 7.5-9 oz: 2/$5.00
- José Olé Taquitos, select varieties, 15-20 ct: $5.99 each (with digital coupon)
- Liquid I.V. Drink Mix, 6 ct or Chomps Chomplings Meat Sticks, 6 ct: $7.99 each (with digital coupon)
- Mission Carb Balance Tortillas, 8 ct or Morningstar Farms Entrée, 5.25-12 oz: $3.99 each (with digital coupon)
Frozen on sale:
- Stouffer's or Lean Cuisine Entrée, select varieties, 8-12.875 oz: 4/$10.00 (when you buy 4 with card)
- Nestlé Drumstick Cones, select varieties, 8-20 ct: $5.99 each (with digital coupon)
- California Pizza Kitchen or DiGiorno Pizza, select varieties, 13.4-28 oz: $6.99 each (with digital coupon)
- Eggo Waffles, 8-10 ct or Cascadian Farm Organic Cereal, 9.2-15 oz: $2.49 each (with digital coupon)
- Yasso Frozen Greek Yogurt Bars, 4 ct Sandwiches or 3 ct: $3.99 each (with digital coupon)
- Häagen-Dazs Ice Cream, 14 fl oz or Bars 3-6 ct: $4.49 each (with Buy More Save More)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$49.02
for 2 people · $24.51 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 05, 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.