Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Oven-Baked BBQ Pork Back Ribs with Crispy Potatoes
Description: A single-serving portion of pork back ribs is oven-roasted until tender and glazed with barbecue sauce, paired with crispy oven-baked potatoes. This gluten-free comfort meal is easy to prep and full of smoky flavor.
Sale items used: Pork Back Ribs, Ore-Ida Frozen Potatoes
Prep time: 55 minutes
Serving note: Use about 0.75 lb pork back ribs (a practical portion cut from the rack) and half a bag of Ore-Ida frozen potatoes; confirm barbecue sauce label is gluten-free.
Recipes:
- Baked Ribs and Potatoes with Green Beans
- Easy Oven Baked BBQ Ribs and Dill Pickle Slaw
Tuesday
Meal: Ground Beef and Rice Skillet Bowl
Description: Lean ground beef is browned and simmered with rice and seasonings for a quick, satisfying one-skillet dinner. Perfect for a single serving with minimal cleanup.
Sale items used: Kroger 93% Lean Ground Beef, Minute Rice White Rice
Prep time: 25 minutes
Serving note: Use about 0.5 lb ground beef and 1/2 cup dry rice (from a shared box also used Friday).
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Ground Beef Rice Casserole
Wednesday
Meal: Skillet Chicken Sausage with Peppers
Description: Sliced chicken sausage is sauteed with bell peppers and onions for a fast, flavorful skillet dinner. Naturally gluten-free and ready in under 30 minutes.
Sale items used: Simple Truth Chicken Sausage
Prep time: 20 minutes
Serving note: Use 1 Simple Truth Chicken Sausage link, sliced, with 1 small bell pepper and half a small onion (fresh produce, not a listed sale item this week).
Thursday
Meal: Grilled Chicken Breasts with Baked Potatoes
Description: A grilled chicken breast is seasoned simply and served alongside a fluffy baked potato for a classic, protein-packed dinner. Light and naturally gluten-free.
Sale items used: Simple Truth Natural Boneless Chicken Breasts
Prep time: 45 minutes
Serving note: Use about 0.5 lb chicken breast and one medium russet potato (pantry staple, not a sale item this week).
Recipes:
- Baked Greek Chicken and Potatoes (One-Pan Recipe!)
- Greek Lemon Chicken and Potatoes (Gluten-Free)
- Corinne's Favorite Roasted Chicken and Crispy Potatoes (Gluten Free)
Friday
Meal: Baked Cod or Flounder with Rice and Coleslaw
Description: A flaky baked cod fillet is served over rice with a side of creamy coleslaw for a light, gluten-free finish to the week. Quick to prepare with minimal cleanup.
Sale items used: Morey's Cod, Minute Rice White Rice, Kroger Coleslaw
Prep time: 30 minutes
Serving note: Use 1 Morey's Cod fillet portion, 1/2 cup dry rice (from shared box), and a single serving of Kroger Coleslaw.
Recipes:
- Pan-Fried Cod Recipe (Gluten Free & Keto Friendly)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Pork Back Ribs (0.75 lb): $2.24
- Ore-Ida Frozen Potatoes (1 bag): $2.99
- Kroger 93% Lean Ground Beef (0.5 lb): $3.50
- Minute Rice White Rice (1 box, shared Tuesday/Friday): $1.49
- Simple Truth Chicken Sausage (1 each): $4.99
- Simple Truth Natural Boneless Chicken Breasts (0.5 lb): $2.00
- Morey's Cod (1 each): $7.99
- Kroger Coleslaw (1 each): $1.99
Pantry staples needed:
- Barbecue sauce (verify gluten-free label)
- Russet potato (fresh, for Thursday)
- Bell pepper and onion (fresh, for Wednesday)
- Cooking oil, salt, pepper, and seasonings
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Back Ribs: $2.99/lb with card
- Whole Beef Brisket (Limit 2): $3.99/lb with card
- Kroger 93% Lean Ground Beef: $6.99/lb with card
- Oscar Mayer Bacon: $4.99 each with digital coupon
- Wild-Caught Snow Crab Clusters: $10.99/lb with digital coupon
- Oscar Mayer Meat Wieners: $1.77 each with digital coupon
- Schweid & Sons Beef Patties: $10.00 each with card
- Home Chef St. Louis Style Ribs (2 lb): $13.99 each with card
- Private Selection Angus Beef Patties or Kroger Boneless Chicken Tenders/Cutlets/Thighs: $8.00 each with card
- Armour Lunchmakers: 5 for $5.00 with card
- Fresh Atlantic Salmon Fillets: $9.99/lb with card
- Extra-Large Cooked Shrimp (26-30ct, 2lb bag): $8.99/lb with card
- Boneless Ribeye Steaks Family Pack: $14.99/lb with card
- Morey's Cod, Flounder or Salmon: $7.99 each with card
- Home Chef Fried or Baked Chicken (8-piece): $8.99 each with card
- Simple Truth Chicken Sausage: $4.99 each with card
- José Olé Taquitos or Beyond Meat Entrée: $5.99 each with card
- Simple Truth Natural Boneless Chicken Breasts Family Pack: $3.99/lb with card
- Jack Link's Beef Jerky: $9.99 each with card
Deli and prepared on sale:
- Kroger Potato Salad, Macaroni Salad or Cole Slaw: $7.00 with card
- Kroger Coleslaw: $1.99 with card
- Kroger Side Dish: 2 for $6.00 with card
Produce on sale:
- California Yellow or White Peaches or Nectarines: $1.99/lb with card
- Jumbo Blueberries: $4.99 each with card
- Whole Seedless Watermelon (Limit 5): $3.99 each with card
- Red, Green or Black Seedless Grapes: $1.99/lb with digital coupon
- Cotton Candy, Moon Drops or Gum Drops Grapes: $3.99/lb with card
- Private Selection Autumn Crisp or Holiday Grapes: $5.99 each with card
- Simple Truth Organic Seedless Grapes: $6.99 each with card
- Kroger Adorbs Seedless Mandarins (5 lb): $6.99 with card
- Kroger Gala, Pink Lady or Cosmic Crisp Apples (4 ct): $4.00 with card
- Raspberries or Blackberries: $2.99 with card
- Mixed Fruit Bowl: $15.99 with card
Dairy and eggs on sale:
- Kroger Butter: $2.99 with card
- Kroger Sour Cream, Cottage Cheese or Dip: 3 for $5.00 with card
- Chobani Greek Yogurt: $2.99 each with card
Bakery and bread on sale:
- Kroger Buns: $1.79 with card
- Fresh Baked Cookies: $3.00 each with card
- Mini Cupcakes: $5.00 with card
- Thomas' English Muffins or Thomas' Swirl Bread: $2.99 each with card
- Private Selection Pumpkin Cake Roll or Cheesecake: $6.99 each with card
Pantry on sale:
- Simply Fruit Drink or Ade: $1.99 each with card
- Sweet Baby Ray's Barbecue Sauce or French's Yellow Mustard: $1.49 each with card
- Heinz Ketchup: $3.49 each with card
- Ken's Salad Dressing or Kraft Salad Dressing: $2.49 each with card
- Kroger Cheese: $4.99 with digital coupon
- Nabisco Family Size Snack Crackers or Ritz Crackers: $3.49 each with digital coupon
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.49 each with digital coupon
- Kellogg's Large Size Cereal: $2.49 each with digital coupon
- Hellmann's Mayonnaise: $4.49 each with digital coupon
- Barilla Protein Plus Pasta or Rao's Pasta: $1.79 each with card
- Betty Crocker Fruit Snacks or Yoplait Go-Gurt: $1.99 each with card
- Nature Valley Bars or Kroger Juice Cocktail: $1.99 each with card
- Starbucks Coffee: $9.99 each with card
- Simply Orange Juice or Post Large Size Cereal: $3.49 each with card
- Velveeta Shells & Cheese or Classico Pasta Sauce: $1.99 each with card
- Kraft Shredded Cheese or Wish-Bone Salad Dressing: 2 for $5.00 with card
- Simple Truth Organic Broth: $3.99 with card
- Minute Rice White Rice or Jasmine Rice: $1.49 each with card
- Kettle Brand Potato Chips: $3.99 with card
Frozen on sale:
- Private Selection Ice Cream: $5.00 each with card
- Häagen-Dazs Ice Cream or Outshine Fruit Bars: $2.99 each with digital coupon
- Ore-Ida Frozen Potatoes: $2.99 each with digital coupon
- Nestlé Drumstick Cones: $5.99 each with digital coupon
- DiGiorno Pizza or Hot Pockets: $3.99 each with digital coupon
- Screamin' Sicilian Pizza: $5.99 each with digital coupon
- Tyson Frozen Chicken or Perdue Frozen Chicken: $5.99 each with card
- Simple Truth Turkey Burgers or Grass-Fed Beef Burgers: $8.99 each with card
- Outshine Fruit Bars or Kroger Frozen Chocolate Covered Fruit: $4.99 each with card
- Yasso Frozen Greek Yogurt: $5.99 with card
🛒 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.
$27.19
for 1 person · $27.19 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 02, 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.