Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Sausage and Potato Hash with Peppers
Description: Sliced sausage, diced spudling potatoes, onion, and sweet peppers are crisped together in one skillet until golden. It makes a hearty, savory single serving with leftovers of the potatoes and peppers for later meals.
Sale items used: Kroger Dinner Sausage Links, Petite Spudling Potatoes, Kroger Mini Sweet Peppers, Yellow Onions
Prep time: 30 minutes
Serving note: Use about 3 sausage links (check the label to confirm gluten-free), 1 cup diced spudlings (about 6 oz), 1/4 cup sliced onion (about 1/4 of one onion), and 4 mini peppers. Cook the potatoes first for about 12 minutes, then add the rest.
Recipes:
- Sausage Potato Hash
- Sausage, Pepper and Mushroom Hash
- Andouille Sausage, Bell Pepper, and Red Potato Hash
Tuesday
Meal: Pan-Seared Atlantic Salmon with Butter Steamfresh Vegetables
Description: A crisp-skinned salmon fillet is seared in a little butter and served over steamed vegetables tossed in butter. It is a quick, light dinner sized for one.
Sale items used: Fresh Atlantic Salmon Fillets, Birds Eye Steamfresh Vegetables, Kroger Butter
Prep time: 20 minutes
Serving note: Buy one 6 oz fillet (assumed 0.375 lb). Use 1 bag Steamfresh vegetables (choose a plain, unsauced variety) with 1 tbsp butter total. Sear 4 minutes per side.
Recipes:
- Pan Seared Salmon with Garlic Butter
- Pan-Seared Salmon with Lemon Butter
- Pan Seared Salmon
Wednesday
Meal: Beef Brisket and Onion Braise with Potatoes
Description: A small piece of brisket is slowly braised with sliced onions and spudling potatoes until fork tender. The onion juices become a rich gravy for a cozy dinner for one.
Sale items used: Beef Brisket, Yellow Onions, Petite Spudling Potatoes
Prep time: 3 hours 15 minutes
Serving note: Buy about 0.75 lb brisket (assumed total weight, which shrinks to roughly 8 oz cooked, leaving some for lunch). Use 1 onion (about 0.4 lb) and 1 cup spudlings (about 6 oz). Braise at 300 F with water and salt for about 3 hours. Start it in the oven early in the afternoon, or braise it Tuesday night and reheat for 15 minutes.
Recipes:
- Slow Cooker Beef Brisket with Potatoes and Onions
- Braised Beef Brisket Recipe with Potatoes & Carrots
- The BEST Beef Brisket Recipe
Thursday
Meal: Cheesy Beef and Pico Stuffed Peppers Skillet
Description: Browned lean ground beef is simmered with pico de gallo and sliced mini sweet peppers, then topped with melted Mexican cheese. It is a quick skillet version of stuffed peppers.
Sale items used: Kroger 93% Lean Ground Beef, In Store Made Pico de Gallo, Kroger Mini Sweet Peppers, Kroger Mexican Style Blend Cheese
Prep time: 25 minutes
Serving note: Use about 5 oz ground beef from the 1 lb package (freeze the rest), 1/3 cup pico, 5 mini peppers halved, and 1/3 cup cheese. Cover until the cheese melts.
Friday
Meal: Cage-Free Egg and Avocado Skillet Scramble with Potatoes
Description: Crisp spudling potatoes are topped with soft scrambled cage-free eggs and fresh sliced avocado. It is a simple, filling dinner sized for one.
Sale items used: Simple Truth Cage-Free Eggs, Large Avocado, Petite Spudling Potatoes, Kroger Butter
Prep time: 20 minutes
Serving note: Use 3 eggs, 1/2 avocado (buy the 2 for $3.00 deal), 1 cup diced spudlings (about 6 oz), and 1 tbsp butter. The potatoes take about 12 minutes.
Recipes:
- Egg and Potato Skillet Recipe
- Spiced Potato and Egg Breakfast Skillet with Avocado
- Egg and Potato Breakfast Scramble
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger Dinner Sausage Links (x1 pack): $3.99
- Fresh Atlantic Salmon Fillet (0.375 lb): $3.37
- Beef Brisket (0.75 lb): $2.99
- Kroger 93% Lean Ground Beef (x1 pack): $8.99
- Kroger Mini Sweet Peppers (x1 pack): $6.00
- Petite Spudling Potatoes (x1 bag): $3.99
- Yellow Onions (0.5 lb): $0.60
- Large Avocado (x2): $3.00
- Simple Truth Cage-Free Eggs (x1 carton): $4.99
- Kroger Butter (x1): $2.99
- Kroger Mexican Style Blend Cheese (x1): $2.00
- In Store Made Pico de Gallo (x1): $4.99
- Birds Eye Steamfresh Vegetables (x1 bag): $1.79
Pantry staples needed:
- Salt
- Black pepper
- Cooking oil
- Water
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh Atlantic Salmon Fillets: $8.99/lb
- Farm-Raised or Extra-Large Cooked Shrimp (26-30ct, 2 lb bag): $17.98 each
- Beef Brisket: $3.99/lb
- Smithfield Bacon or Kroger Dinner Sausage Links: $3.99 each
- Flank Steaks or Flat Iron Steaks: $11.99/lb
- Kroger Chicken Party Wings or Boneless Chicken Breasts: $20.00 each
- Kroger Beef Bacon: $5.99 each (Boost member price)
- Tyson Family Pack Frozen Chicken: $8.00 each (Boost member price)
- Johnsonville Breakfast Sausage: 2 for $8.00
- Kroger 93% Lean Ground Beef or Butterball Turkey Burgers: $8.99 each
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs: $14.99 each
- Private Selection Fresh Roasted Chicken: $7.99 each
- Panera Soup: $8.99 each
- In Store Made Pico de Gallo: $4.99 each
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $3.49 each
- Private Selection Tin Pan Seafood Meals or Kroger Shrimp Bowls: $10.00 each
Produce on sale:
- Strawberries or Raspberries: 2 for $4.00
- Large Avocado or Large Mango: 2 for $3.00
- Honeycrisp or Sugarbee Apples or Bartlett Pears: $1.99/lb
- Kroger Seedless Grapes: $4.99 each
- Blackberries: $2.99 each
- Kroger Mini Sweet Peppers: $6.00 each
- California Pomegranates: $2.49 each
- Private Selection Salad Kits or Petite Spudling Potatoes: $3.99 each
- Yellow Onions: $1.19/lb
Dairy and eggs on sale:
- Kroger Butter: $2.99 each
- Land O Lakes Butter: $2.99 each
- Hellmann's Mayonnaise: $4.49 each
- Simple Truth Cage-Free Eggs: $4.99 each (Boost member price)
- Chobani Greek Yogurt or Kellogg's Frosted Flakes Cereal: $2.49 each
- Yoplait Yogurt: 10 for $5.00
- Sargento Cheese: 2 for $5.00
- Kraft Cheese or Chick-fil-A Sauce: $5.49 each
- Kroger Mexican Style Blend Cheese: $2.00 each
Bakery and bread on sale:
- Private Selection Pumpkin Cake Roll or Cheesecake: $6.99 each
- Kroger Buns: $1.79 each
- Caramel Apple Crunch Cake or Private Selection Layer Cake: $12.99 each
- Private Selection French Baguette or Ciabatta Baguette: $1.99 each
- Fresh Baked Cookies: $3.00 each
Pantry on sale:
- Rao's Pasta Sauce: $5.99 each
- Nestle Toll House Morsels: $3.49 each
- Kroger Apple Cider: $2.99 each
- Smucker's Uncrustables: $8.49 each
- Nature Valley Bars or General Mills Treat Bars: $1.79 each
- Kroger Coffee: $9.99 each
- Kind Breakfast Bars: $3.49 each
- Goldfish Crackers: $5.99 each
- Frito-Lay Multipack or Popcorners: $7.99 each
- Rana Family Size Pasta: $4.99 each
- Boost High Protein Drink: $6.99 each
- Snyder's Family Size Pretzels or Like Air Rice Cakes: 2 for $7.00
- Carbone Pasta Sauce or Birds Eye Frozen Vegetables: $6.99 each
- Starkist Tuna: 4 for $5.00
- Barilla Pasta: $1.39 each
- Mio Water Enhancer: $1.99 each
- Premier Protein Shakes: $8.99 each
- Chomps Meat Sticks: $16.99 each
- Nature Valley Biscuits or Frito-Lay Multipack: $5.99 each
- Pop-Tarts: $3.29 each
- Mott's Applesauce or Wonder Bread: $1.99 each
- Kroger Coffee Pods: $27.99 each
- Simple Truth Organic Tortilla Chips: $2.49 each
- Waterloo Sparkling Water: 3 for $12.00
- Clif Builders Protein Bars or Built Puff Protein Bars: $9.99 each
- Simple Truth Organic Bone Broth or Apple Cider Vinegar: $3.99 each
- Kevin's Family Size Entree: $15.00 each
- French's Yellow Mustard or Kroger Marinade: 2 for $4.00
Frozen on sale:
- Eastern Seas Scallops: $12.00 each
- Aqua Star Salmon: $9.99 each
- Kroger Crunchy Butterfly Shrimp: $10.99 each
- Just Bare Frozen Chicken: $14.99 each
- Kroger Breaded Chicken Breast Tenders or Chunks: $13.99 each
- Sea Cuisine Guinness Battered Fish or Shrimp: $6.99 each
- Nestle Drumstick Cones: $6.99 each
- Birds Eye Steamfresh Vegetables: $1.79 each
- DiGiorno Pizza or Hot Pockets: $3.99 each
- Häagen-Dazs Ice Cream or Edy's: $2.99 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.
$49.69
for 1 person · $49.69 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 30, 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.