Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Heritage Farm Boneless Chicken Breasts with Roasted Tri-Color Peppers and Potatoes
Description: Two boneless chicken breasts are seasoned and seared golden in a skillet, then finished in the oven alongside colorful roasted tri-color peppers and tender gourmet potatoes. This simple one-pan style dinner is naturally gluten-free and comes together with minimal cleanup for a satisfying weeknight meal.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Kroger Tri-Color Peppers 6 ct or Private Selection Gourmet Potatoes 3 lb ($6.00 each)
Prep time: 40 minutes
Serving note: Use approximately 1 lb of chicken breasts (2 medium breasts) at $1.99; buy one 3 lb bag of gourmet potatoes and use about half, and one 6-count tri-color pepper pack and use 2-3 peppers this meal, saving the rest for Thursday. Total cook time is about 40 minutes; start the potatoes and peppers roasting first, then sear the chicken and add it to the oven for the last 20 minutes.
Recipes:
- Baked Greek Chicken and Potatoes (One-Pan Recipe!)
Tuesday
Meal: Eckrich Smoked Sausage and Broccoli Rice Skillet
Description: Sliced Eckrich smoked sausage is browned in a skillet with fresh broccoli florets and cooked rice, creating a hearty one-pan meal with smoky, savory flavor. Use certified gluten-free rice and confirm the Eckrich variety selected is gluten-free, as most plain smoked sausage varieties are.
Sale items used: Eckrich Smoked Sausage ($5.00 each), Broccoli Crowns ($1.99/lb)
Prep time: 30 minutes
Serving note: Use half of the 23.3 oz sausage package (about 12 oz) for 2 people, saving the rest for another use; buy approximately 1 lb of broccoli crowns at $1.99/lb total. Serve over 1 cup dry white rice cooked from pantry.
Wednesday
Meal: Oven-Baked St. Louis Style Pork Ribs with Sweet Corn
Description: A half rack of St. Louis style pork ribs is rubbed with gluten-free spices and slow-baked in the oven until tender and caramelized, served alongside sweet corn on the cob. This is a relaxed, hands-off dinner that fills the kitchen with incredible aroma.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Kroger Sweet Corn 4 ct ($4.99 each)
Prep time: 20 minutes active, about 2.5 hours total bake time
Serving note: Buy approximately 2.5 lbs of ribs for 2 people at $2.99/lb, which yields a manageable half-rack portion; buy one 4-count pack of sweet corn and use 2 ears tonight, saving 2 for another use. Make-ahead tip: season and wrap the ribs the night before, then place in the oven at 275 degrees F for 2.5 hours the day of; the long bake is mostly hands-off.
Thursday
Meal: Ground Beef and Pork Blend Stuffed Tri-Color Peppers with Tomatoes
Description: Halved tri-color peppers are filled with seasoned ground beef and pork blend, diced fresh tomatoes, and cooked rice, then baked until the peppers are tender and the filling is cooked through. This colorful, protein-rich meal is completely gluten-free and uses the remaining peppers from Monday's shop.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin 16 oz or 80% Lean Ground Beef and Pork Blend 2 lb ($8.00 each), Grainger County Tomatoes ($2.49/lb), Kroger Tri-Color Peppers (remaining from Monday purchase)
Prep time: 45 minutes
Serving note: Use the 2 lb ground beef and pork blend package; cook half (about 1 lb) tonight and refrigerate the rest for another meal. Use 4 pepper halves (2 whole peppers) from the Monday pack and about 0.5 lb of tomatoes at $2.49/lb. Total bake time is about 35 minutes at 375 degrees F.
Recipes:
- Classic Beef and Rice Stuffed Peppers (Gluten Free) • The Heritage Cook ®
Friday
Meal: Seared Heritage Farm Boneless Chicken Breasts with Avocado and Tomato Salsa
Description: Two boneless chicken breasts are seasoned and pan-seared to a golden crust, then topped with a fresh salsa made from ripe avocado, diced tomato, lime juice, and cilantro. This bright, fresh dinner is naturally gluten-free and comes together in under 30 minutes.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Large Avocados (2 for $3.00), Grainger County Tomatoes ($2.49/lb)
Prep time: 25 minutes
Serving note: Buy approximately 1 lb of chicken breasts (2 medium breasts) at $1.99 total; buy 2 avocados for $3.00 and use both in the salsa; buy about 0.5 lb of tomatoes at $2.49/lb. If you have leftover tomatoes from Thursday, use those first to reduce waste.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (2 lbs total, used Monday and Friday): $3.98
- Kroger Tri-Color Peppers 6 ct (x1 pack, used Monday and Thursday): $6.00
- Private Selection Gourmet Potatoes 3 lb (x1 bag): $6.00
- Eckrich Smoked Sausage (x1 pack, 23.3 oz): $5.00
- Broccoli Crowns (1 lb): $1.99
- St. Louis Style Pork Ribs (2.5 lbs): $7.48
- Kroger Sweet Corn 4 ct (x1 pack): $4.99
- Private Selection 80% Lean Ground Beef and Pork Blend 2 lb (x1 pack): $8.00
- Grainger County Tomatoes (1 lb total, used Thursday and Friday): $2.49
- Large Avocados (x2): $3.00
Pantry staples needed:
- White rice (gluten-free, for Tuesday and Thursday)
- Olive oil or avocado oil (for searing and roasting)
- Garlic powder, onion powder, smoked paprika, cumin
- Salt and black pepper
- Dried oregano or Italian seasoning (gluten-free certified)
- Lime juice or fresh limes (for Friday salsa)
- Fresh cilantro (optional, for Friday salsa)
- Gluten-free chicken or beef broth (optional, for Thursday stuffed peppers)
- Aluminum foil (for Wednesday ribs)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breasts or Wings (Bone-In): $1.99/lb
- Boneless Strip Steaks (Family Pack, Limit 5): $11.99/lb
- Kroger or Private Selection Bacon (Select Varieties, 12-16 oz): $3.99 each
- St. Louis Style Pork Ribs: $2.99/lb
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $14.99 each
- Large Peeled & Deveined Shrimp (31-40 ct, Raw, 2 lb bag): $6.99/lb
- Extra Large Cooked Shrimp (26-30 ct, 2 lb bag): $8.99/lb
- Private Selection Angus 90% Lean Ground Sirloin (16 oz or 80% Lean Ground Beef and Pork Blend, 2 lb): $8.00 each
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Farm Rich Meatballs (20-26 oz): $4.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- Eckrich Smoked Sausage (Select Varieties, 23.3 oz): $5.00 each
- Impossible Ground Beef (Family Size, 7.2-14 oz): $4.99 each
Deli and prepared on sale:
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Oscar Mayer Lunchables (Select Varieties, 2.27-4.4 oz): $1.79 each
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $14.99 each
- Double Layer Cake (8" or Ice Cream Cake, 25.5-32.26 oz): $15.99 each
- Farm Rich Appetizers (12-22 oz) or Newman's Own Pizza (13.1-22.9 oz): $4.99 each
Produce on sale:
- Large Avocados: 2 for $3.00
- Kroger Tri-Color Peppers (6 ct) or Private Selection Gourmet Potatoes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
- Strawberries (16 oz) or Raspberries (6 oz): $1.99 each
- 18 oz Blueberries: $5.99 each
- Broccoli Crowns: $1.99/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Grainger County Tomatoes: $2.49/lb
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Kroger Sweet Corn (4 ct): $4.99 each
Dairy and eggs on sale:
- Chobani Greek Yogurt (Select Varieties, 4.5-5.3 oz): 10 for $10.00
- Simple Truth Organic Milk (Select Varieties, Half Gallon): $3.69 each
- Fage Greek Yogurt (Select Varieties, 32 oz): $6.49 each
- Simple Truth Organic Cheese (Select Varieties, 6 oz): 2 for $7.00
- Chobani Creamer (24 fl oz) or Chobani Oatmilk (52 fl oz) or La Colombe Cold Brew Coffee (48 fl oz): $2.79 each
- Tropicana Orange Juice (Select Varieties, 46 fl oz): 2 for $7.00
Bakery and bread on sale:
- Pudding Cake (Select Varieties, 30 oz) or Private Selection Pumpkin Cake Roll (18 oz): $6.99 each
- Bakery Fresh Apple Pie (8"): $6.99 each
- Apple Fritter Donut Bites (14 oz) or Caramel Apple Mini Cupcakes (12 ct): $5.00 each
- Private Selection Apple Cider Bundt Cake (16 oz) or Caramel Apple Blondies (4 ct): $5.99 each
- Fresh Baked Cookies (Select Varieties, 12 ct): $3.00 each
- Bakery Fresh Muffins (4 ct) or Mini Cupcakes (12 ct): $5.00 each
- King's Hawaiian Dinner Rolls (Select Varieties, 12 ct): $5.00 each
- Dave's Killer Bread Organic Bread, Bagels or English Muffins (13.2-20.5 oz) or Go-Gurt Yogurt (16 ct): $3.99 each
- Kroger Hot Dog or Hamburger Buns (Select Varieties, 8 ct): $1.99 each
Pantry on sale:
- Smucker's Uncrustables (4 ct) or Cheez-It Crackers (12 ct): 3 for $10.00
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): $2.99 each
- General Mills Giant Size Cereal (Select Varieties, 20-29 oz): $3.99 each
- Kroger Peanut Butter (Select Varieties, 16 oz): $1.49 each
- Campbell's Chunky Soup (16.1-19 oz) or Ben's Original Ready Rice (8.47-8.8 oz): $1.49 each
- Red Baron Pizza (14.87-23.45 oz) or Philadelphia Cream Cheese Spread (7.5-8 oz): $2.99 each
- Kroger Coffee (Select Varieties, 20-32 oz): $9.99 each
- Starbucks Coffee (10-12 oz Bag or K-Cups, 10 ct): $9.99 each
- Pepperidge Farm Goldfish Crackers (Select Varieties, 26.7-27.3 oz): $7.99 each
- El Monterey Taquitos or Quesadillas (5-20 ct) or Kraft Deluxe Mac & Cheese (3 ct) or Velveeta Shells & Cheese (3 ct): $5.99 each
- Rana Family Size Pasta (20 oz): $4.99 each
- Pure Leaf Tea (6-Pack, 16.9 fl oz) or Totino's Pizza Rolls (100 ct): $6.99 each
- Green Mountain, Donut Shop or McCafé K-Cups (Select Varieties, 32 ct): $18.99 each
- Smucker's Uncrustables (Select Varieties, 15 ct): $12.49 each
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen Noodle Soup (6 ct): 3 for $5.00
- Jell-O Pudding or Gelatin Cups (4 ct) or Ocean Spray Cranberry Juice (64 fl oz): 2 for $6.00
- Frito-Lay or Nabisco Multipack (Select Varieties, 10 ct): $5.99 each
- Mott's Family Pack Fruit Snacks (40 ct) or Nature Valley or Fiber One Bars (16-26.82 oz): $7.99 each
- Stouffer's Entrée (8-12.875 oz) or Lean Cuisine Entrée (5.25-19.5 oz): 4 for $10.00
- Hormel Beef Entree (Select Varieties, 15 oz): $8.99 each
- Nature Valley Bars (Select Varieties, 5 ct): $2.99 each
- Nature Valley Snacks (10.6-17.88 oz) or Skippy Peanut Butter (40 oz): $4.99 each
- Post Cereal (Select Varieties, 10-16.6 oz): $1.99 each
- General Mills Cereal (Select Varieties, 8.9-14 oz): $1.99 each
- Orville Redenbacher's Popcorn (6 ct) or Ken's Salad Dressing (24 fl oz): $2.99 each
- Pop-Tarts (Select Varieties, 12 ct): $2.29 each
- Jack Link's Beef Jerky (8 oz) or Pepperidge Farm Goldfish Crackers Multipack (18-20 oz): $9.99 each
- Frank's Red-Hot Sauce (23 fl oz): $4.99 each
- Arizona Tea (Select Varieties, 128 fl oz) or Kroger Purified Drinking Water (24-Pack, 8 fl oz): 2 for $7.00
Frozen on sale:
- Kroger Ice Cream (Select Varieties, 128 fl oz): $5.99 each
- Kroger Ice Cream (Select Varieties, 48 fl oz): $2.79 each
- Halo Top Light Ice Cream (Select Varieties, 16 fl oz): $3.49 each
- Tillamook Ice Cream (48 fl oz) or Kroger Sundae Cones (8-10 ct): $5.49 each
- Ben & Jerry's Ice Cream (Select Varieties, 16 fl oz): $3.99 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$48.93
for 2 people · $24.46 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 19, 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.