Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Smoked Sausage with Pan-Fried Potatoes and Peppers
Description: Sliced smoked sausage browns in a skillet with crispy diced potatoes and sweet tri-color peppers. A hearty, one-pan dinner sized for one.
Sale items used: Wright Smoked Sausage Links, Private Selection Gourmet Potatoes, Kroger Tri-Color Peppers
Prep time: 30 minutes
Serving note: Use 1/3 of the sausage package (about 4 oz), 1 medium potato (about 6 oz) and 1/2 cup sliced peppers (about 1/3 of the pack). Confirm the sausage label says gluten-free. Save the remaining sausage and peppers for later in the week.
Recipes:
- Sausage, Potato and Peppers Skillet - one pan meal
- Sausage, Peppers, and Potatoes Skillet
- Easy Sausage and Potato Skillet
Tuesday
Meal: Pan-Seared Atlantic Salmon with Broccoli and Rice
Description: A crisp-skinned salmon fillet is served over fluffy rice with steamed broccoli. Simple, quick and balanced for one.
Sale items used: Fresh Atlantic Salmon Fillets, Kroger Broccoli or Vegetable Medley
Prep time: 25 minutes
Serving note: Assume a 0.4 lb salmon fillet (about 6 oz). Use 1 cup of broccoli florets from the package and 1/2 cup dry rice from your pantry (cooks to about 1 1/2 cups). Freeze or use the remaining broccoli in other meals.
Recipes:
- Pan-Seared Atlantic Salmon with Ginger-Glazed Broccoli and Steamed Jasmine Rice
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan
- Crispy Salmon and Rice Bowl
Wednesday
Meal: Turkey and Potato Skillet Hash with Fried Eggs
Description: Diced turkey and potato crisp up with onion and peppers in one skillet, topped with two fried eggs. A filling dinner for one.
Sale items used: Butterball Turkey, Private Selection Gourmet Potatoes, Kroger Eggs Large Grade A, Kroger Tri-Color Peppers
Prep time: 35 minutes
Serving note: Assume 0.5 lb of Butterball turkey (such as a small cut of turkey, about 8 oz, cooked and diced) for the hash. Use 1 medium potato (about 6 oz), 2 eggs and 1/4 cup of peppers. Cook extra turkey on Monday or Tuesday if you want to save time. Total time is under 60 minutes.
Recipes:
- Turkey Potato Hash
- Paleo and Whole30 Ground Turkey Hash
- Ground Turkey Sweet Potato Hash
Thursday
Meal: Ground Beef Stuffed Peppers with Cheese
Description: A tri-color pepper is filled with seasoned ground beef and rice, then topped with melted cheese. Baked until tender for a classic single-serving dinner.
Sale items used: Kroger 80% Lean Ground Beef, Kroger Tri-Color Peppers, Kroger Cheese (6-8 oz)
Prep time: 55 minutes
Serving note: Assume 0.5 lb of ground beef (about 8 oz) for one large pepper plus leftover filling. Use 1 large pepper, 1/4 cup cooked rice from Tuesday, and 1/4 cup shredded cheese (about 1 oz). Bake at 375 F for 35 minutes. Make the filling ahead of time to cut the cook time.
Recipes:
- Easy Gluten-Free Stuffed Peppers
- Healthy Stuffed Peppers with Ground Beef
- Gluten-Free Stuffed Peppers with Ground Beef, Rice, and Cheese
Friday
Meal: Pan-Seared Chicken Breast with Dole Salad Kit
Description: A thin-sliced chicken breast is seared until golden and served alongside a crisp Dole salad kit. Fast, light and easy for one.
Sale items used: Thin-Sliced Boneless Chicken Breasts, Dole Salad Kits
Prep time: 20 minutes
Serving note: Use 2 thin-sliced chicken breasts (about 6 oz total) from the pack and 1 salad kit. Skip or check the kit's crouton packet and use only a gluten-free dressing. Freeze the remaining chicken.
Recipes:
- Pan Seared Chicken Breast
- Gluten Free Chicken Salad
- Easy Gluten Free Chicken Salad Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Wright Smoked Sausage Links (x1 pack): $4.99
- Private Selection Gourmet Potatoes (x2 bags): $7.00
- Kroger Tri-Color Peppers (x2 packs): $6.00
- Fresh Atlantic Salmon Fillets (0.4 lb): $3.60
- Kroger Broccoli or Vegetable Medley (x1): $6.00
- Butterball Turkey (0.5 lb): $0.64
- Kroger Eggs Large Grade A (x1 carton): $1.99
- Kroger 80% Lean Ground Beef (0.5 lb): $2.50
- Kroger Cheese (6-8 oz) (x1): $2.00
- Thin-Sliced Boneless Chicken Breasts (x1 pack): $5.00
- Dole Salad Kits (x1): $3.67
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic powder and paprika
- Long-grain white rice
- Onion
- Gluten-free tomato sauce or salsa
- Gluten-free salad dressing
- Butter
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chuck Roast: $6.99/lb with card
- Kroger 80% Lean Ground Beef: $4.99/lb with card
- Kroger Jumbo Raw EZ Peel Shrimp: $6.99/lb with card
- Butterball Turkey: $1.28/lb with card
- Simple Truth Organic 90% Lean Ground Beef: $25.00 (3 lb) with card
- Private Selection Angus Beef Patties or Armour Meatballs: $12.00 with card
- Hormel Bacon: $5.99/ea* with card
- Farmer Focus Organic Boneless Chicken Breasts or Tenders: $6.99/lb with card
- Fresh Atlantic Salmon Fillets: $8.99/lb with card
- Wright Smoked Sausage Links: $4.99 with card
- Kroger Tilapia Fillets Frozen: $10.00 with card
- Thin-Sliced Boneless Chicken Breasts: $5.00 with card
- Simple Truth Bacon: $5.00 with card
Deli and prepared on sale:
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Oscar Mayer Meat Wieners or Lunchables Fun Pack: $1.99 with card
- Kroger Family Size Deli Style Lunch Meat: $4.99 with card
- Oscar Mayer Deli Fresh Lunch Meat: $6.49/ea*
- Deli Kitchen Fried Chicken: $5.00 with card
- Private Selection California Sushi Combo: $10.00 with card
- Kroger Veggie Trays with Dip: $9.99 with card
Produce on sale:
- Cosmic Crisp or Envy Apples: $1.49/lb with card
- Kroger Tri-Color Peppers or Private Selection Ruby Rows Cherry Tomatoes: 2 for $6.00 with card
- California Red, Green or Black Seedless Grapes: $1.69/lb with digital coupon
- Strawberries or Raspberries: $2.49/ea with digital coupon
- Fresh Guacamole: $6.99 with card
- Private Selection Gourmet Potatoes: 2 for $7.00 with card
- Kroger Broccoli or Vegetable Medley: $6.00 with card
- Dole Salad Kits: 3 for $11.00 with card
- Jumbo Blueberries: $5.99 with card
- Kroger Gala, Pink Lady or Granny Smith Apples: $5.00 with card
Dairy and eggs on sale:
- Simple Truth Organic Milk: $3.99 with card
- Kroger Eggs Large Grade A: $1.99/ea with digital coupon
- Kroger Cheese (32 oz): $4.99/ea with digital coupon
- Tropicana Orange Juice: $3.79/ea*
- Chobani Greek Yogurt Drink: 2 for $4.00 with card
- Kroger Cheese (6-8 oz): $2.00 with card
Bakery and bread on sale:
- Decorated Cupcakes: $9.99 with card
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99/ea
- Artesano Bread or Nature Valley Bars: $3.49/ea
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99/ea
- Caramel Apple Crunch Cake or Other Varieties: $13.99/ea
- Pumpkin Pie 8": $6.99 with card
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Glazed Donuts: $5.00 with card
- King's Hawaiian Dinner Rolls: $5.00 with card
Pantry on sale:
- General Mills Giant Size Cereal: $3.99/ea with digital coupon
- Cheez-It Crackers or Club Crackers: $2.49/ea with digital coupon
- Lay's Potato Chips or Ball Park Buns: $1.99/ea with digital coupon
- Ore-Ida Frozen Potatoes: $3.49/ea with digital coupon
- Pop-Tarts or General Mills Cereal: $1.99/ea
- Prego Pasta Sauce or Sweet Baby Ray's BBQ Sauce: $1.49/ea
- Keebler Cookies or Hostess Multipack: $2.99/ea
- Progresso Soup or Barilla Protein Pasta: $1.79/ea
- Nabisco Oreo Family Size Cookies or Pepperidge Farm Cookies: $3.99/ea
- Capri Sun or Simple Truth Organic Juice: $2.79/ea
- Jif Peanut Butter or Kroger Cranberry Cocktail Juice: $1.99/ea
- Lipton Tea or Kellogg's Multipack: $6.99/ea
- Campbell's Cooking Sauce or Ben's Original Ready Rice: $1.49/ea
- Ken's Salad Dressing or Vlasic Pickles: $2.49/ea
- Kellogg's Frosted Mini Wheats or Frosted Flakes: $3.99/ea
- Goldfish Crackers or Nature Valley Bars: $1.99/ea
- Kroger Coffee: $12.99/ea
- Ritz Crackers or Nabisco Snack Crackers: $3.29/ea
- Nabisco Premium Saltines or Chips Ahoy Cookies: 2 for $6.00 with card
- Starbucks Coffee: $7.99 with card
- Starkist Tuna or Creations Microwavables: 4 for $5.00
- Nestlé Toll House Morsels: $4.99 with card
- Clif ZBars: $5.49 with card
- Kind Breakfast Bars: $5.49 with card
- Simple Truth Organic Broth: $2.00 with card
- Peanuts: $2.00 with card
- Green Mountain or McCafé K-Cups: $15.99/ea with digital coupon
Frozen on sale:
- Tyson Frozen Chicken: $5.99 with card
- Birds Eye Steamfresh Vegetables or Private Selection Pasta: 3 for $5.00
- Private Selection Stone Fired Pizza or Appetizers: 2 for $10.00
- Tombstone Pizza: 3 for $12.00 with card
- Nestlé Drumstick Cones: $5.99/ea with digital coupon
- California Pizza Kitchen Pizza or DiGiorno Stuffed Crust Pizza: $6.99/ea with digital coupon
- José Olé Taquitos or Jimmy Dean Heat 'n Serve Sausage: $5.99/ea*
- Just Bare Frozen Chicken: $14.99 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.
$43.39
for 1 person · $43.39 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 07, 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.