Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Asparagus and Ben's Original Ready Rice
Description: A single juicy chicken breast is seared golden and served over a pouch of ready rice with tender pan-roasted asparagus. It is a quick, naturally gluten-free dinner sized for one.
Sale items used: Boneless Chicken Breasts, Asparagus, Ben's Original Ready Rice
Prep time: 25 minutes
Serving note: Use one 0.5 lb chicken breast (buy about 0.5 lb), 0.5 lb asparagus, and 1 pouch of rice (use one serving, save the rest for Thursday). Check that the rice flavor you choose is labeled gluten-free.
Recipes:
- Chicken and Asparagus Skillet Dinner
- Pan Seared Chicken Breast (So Juicy)
- Chicken with asparagus and rice recipe
Tuesday
Meal: Baked Eggs and Smoked Sausage Skillet with Kroger Cheese
Description: Sliced smoked sausage is browned in a small skillet, topped with two eggs and shredded cheese, then baked until set. It makes a hearty one-pan meal for one.
Sale items used: Hillshire Farm Smoked Sausage Rope, Simple Truth Cage Free Eggs, Kroger Cheese
Prep time: 25 minutes
Serving note: Use about 4 oz (1/3 of the package) of sausage, 2 eggs, and 1/4 cup shredded cheese. Confirm the sausage and cheese labels say gluten-free. Save the remaining sausage, eggs, and cheese for other meals.
Recipes:
- Gluten Free & Dairy Free Sausage Egg Breakfast Bake
- Gluten-Free Breakfast Casserole
- Breakfast Sausage, Egg, & Cheese Scramble
Wednesday
Meal: Slow-Roasted Pork Butt with Barbecue Glaze and Avocado Side
Description: A small pork butt roast is slow-roasted until tender, then glazed with barbecue sauce. It is served with a sliced avocado, and the leftovers are good for later meals.
Sale items used: Pork Butt, Medium Avocados, Sweet Baby Ray's Barbecue Sauce
Prep time: 3 hours 15 minutes (15 minutes active)
Serving note: Buy a 1.5 lb boneless pork butt. Eat about 6 oz tonight and save the rest for sandwiches-free bowls or reheating. Use 2 tbsp barbecue sauce and 1 avocado. Make-ahead tip: roast at 300F for 3 hours the day before, then reheat and glaze for 10 minutes. Check that the barbecue sauce label says gluten-free.
Recipes:
- Easy Pork Shoulder Roast with Peach Glaze
- Slow Roasted BBQ Pork
- How To Make A Slow Cooked Pork Butt Roast In The Oven
Thursday
Meal: Ground Beef Taco-Style Stuffed Peppers
Description: Mini sweet peppers are halved and filled with seasoned ground beef, leftover rice, and cheese, then baked until bubbly. A spoonful of salsa on top finishes this single-serving dinner.
Sale items used: Kroger 85% Lean Ground Beef, Kroger Mini Sweet Peppers, Ben's Original Ready Rice, Kroger Cheese, Guillermo's Salsa
Prep time: 40 minutes
Serving note: Use 1/2 lb ground beef (freeze the other half), about 6 mini peppers, 1/2 cup leftover rice, 1/4 cup cheese, and 2 tbsp salsa. Use a homemade taco seasoning from pantry spices so it is gluten-free.
Recipes:
- Taco Stuffed Peppers (Gluten Free and Veggie-Packed)
- Taco Stuffed Peppers (Keto, Gluten-Free)
- Beef Taco Stuffed Peppers Recipe
Friday
Meal: Butter-Poached Lobster Tails with Asparagus
Description: Two lobster tails are gently poached in melted butter until sweet and tender. They are served with lightly sauteed asparagus for a special dinner for one.
Sale items used: Wild-Caught Lobster Tails, Asparagus
Prep time: 25 minutes
Serving note: Use 2 lobster tails and 0.5 lb asparagus (buy 1 lb asparagus total for the week). Poach in 3 tbsp butter at low heat for 8 to 10 minutes.
Recipes:
- Butter Poached Lobster
- Butter-Poached Lobster Tails and White Asparagus Purée
- BUTTER POACHED LOBSTER TAILS
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breasts (0.5 lb): $1.00
- Asparagus (1 lb): $3.99
- Ben's Original Ready Rice (x1): $1.49
- Hillshire Farm Smoked Sausage Rope (x1): $2.99
- Simple Truth Cage Free Eggs, 24 ct (x1): $5.49
- Kroger Cheese (x1): $2.99
- Pork Butt (1.5 lbs): $2.99
- Medium Avocado (x1): $0.77
- Sweet Baby Ray's Barbecue Sauce (x1): $1.49
- Kroger 85% Lean Ground Beef (x1 pack): $5.99
- Kroger Mini Sweet Peppers (x1 pack): $3.00
- Wild-Caught Lobster Tails (x1 pair): $12.00
Pantry staples needed:
- Butter
- Olive oil
- Salt and pepper
- Garlic powder, chili powder, cumin, paprika
- Guillermo's Salsa or any gluten-free salsa
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh Heritage Farm Boneless Chicken Breasts or Wings: $1.99/lb with card
- Boneless New York Strip Steaks: $11.99/lb with card
- Kroger 85% Lean Ground Beef (1 lb package): $5.99 each with card
- St. Louis Style Pork Ribs Bone-In: $2.99/lb with card
- Deli Kitchen St. Louis Style Ribs, Fully Cooked: $14.99 each with card
- Kroger Chicken Party Wings or Kroger 80% Lean Beef Burgers: $9.99 each with card
- Tyson Frozen Chicken: $6.99 each with card
- Pork Butt Bone-In or Boneless Pork Half Loin: $1.99/lb with card
- Wild-Caught Lobster Tails: 2 for $12.00 with card
- Wild-Caught Snow Crab Clusters: $11.99/lb with digital coupon
- Simple Truth Organic Grass-Fed 85% Lean Ground Beef: $20.00 each with card
- Butterball Turkey Roast (3-day sale): $10.00 each with card
- Butterball Turkey, Frozen: $1.28/lb with card
- Simple Truth Natural Turkey Burgers: $9.99 each with card
- Eckrich Smoked Sausage or Smithfield Lunch Meat: $5.00 each with card
- Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies: $2.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat, Family Pack: $6.49 each with card
- La Terra Fina Dip: $3.99 each with card
- Fresh Baked Cookies: $3.00 each with card
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Glazed Donuts: $5.00 each with card
- Private Selection Detroit Style Pizza: $12.00 each with card
- Guillermo's Salsa: $3.99 each with card
- Armour Lunchmakers: 5 for $5.00 with card
Produce on sale:
- Medium Avocados: $0.77 each with card
- Strawberries or Blackberries: 2 for $5.00 with card
- Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers: 2 for $6.00 with card
- Kroger Seedless Grapes or Simple Truth Organic Grapes: $4.99 each with digital coupon
- Kroger Honeycrisp or Envy Apples: $5.99 each with card
- Asparagus: $3.99/lb with card
- Dole Salad Kits: 3 for $11.00 with card
- Jumbo Blueberries: $5.99 each with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Adorbs Seedless Mandarins (3-day sale): $4.99 each with card
Dairy and eggs on sale:
- Simple Truth Cage Free Eggs, 24 ct: $5.49 each with card
- Kroger Milk (3-day sale): $2.49 each with card
- Noosa Yoghurt: $1.99 each with card
- Fage Greek Yogurt: $6.49 each with card
- Fairlife Core Power Protein Shake: $3.99 each with card
- Natural Bliss Creamer or Starbucks Creamer: $3.49 each with digital coupon
- Tillamook Ice Cream: $3.99 each with digital coupon
- Kroger Cheese: $2.99 each with card
Bakery and bread on sale:
- Sara Lee Bread: $2.99 each with digital coupon
- Private Selection Wide Pan Bread or Buns: $3.49 each with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 each with card
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each with card
- Nature's Own Bread or Hormel Spam: $2.99 each with card
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99 each with card
Pantry on sale:
- Post Cereal: $1.49 each with digital coupon
- Swanson Broth: $1.79 each with digital coupon
- Ken's Salad Dressing or Goodles Mac & Cheese: $2.49 each with card
- Pepperidge Farm Cookies: $3.99 each with card
- General Mills Cereal or Betty Crocker Fruit Snacks: $1.99 each with card
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.99 each with card
- Progresso Soup or Barilla Pasta: $1.79 each with card
- Bertolli Pasta Sauce or Rao's Pasta: $1.99 each with card
- Prego Pasta Sauce or Sweet Baby Ray's Barbecue Sauce: $1.49 each with card
- Ben's Original Ready Rice or Campbell's Cooking Sauce: $1.49 each with card
- Keebler Cookies or Hostess Multipack: $2.99 each with card
- Pop-Tarts or Kroger Cranberry Juice Cocktail: $1.99 each with card
- Kroger Coffee: $12.99 each with card
- Gold Medal Flour or Kroger Canola Oil: $3.99 each with card
- Kroger Brown or Powdered Sugar: $2.00 each with card
- Nabisco Party Size Oreo or Chips Ahoy Cookies: $5.99 each with card
- Nestlé Toll House Morsels: $4.99 each with card
- Kettle Brand Potato Chips: $1.99 each with digital coupon
- Clif Bars or Kroger Breakfast Sandwiches: $5.49 each with card
- Lipton Tea or Kind Bars: $6.99 each with card
- Lay's Potato Chips or Fritos: 4 for $10.00 with card
- José Olé Taquitos or Impossible Entrée: $5.99 each with card
- Clif Builders Protein Bars or Built Puff Protein Bars: $9.99 each with card
- Starbucks Coffee: $7.99 each with card
- Snyder's of Hanover Pretzels or Stubb's Sauce: 2 for $7.00 with card
- Totino's Pizza Rolls: $11.99 each with card
Frozen on sale:
- Freschetta Pizza: $3.99 each with digital coupon
- Jimmy Dean Breakfast Sandwiches: $4.99 each with digital coupon
- Screamin' Sicilian Pizza: $5.99 each with card
- Stouffer's or Lean Cuisine Entrée: 4 for $10.00 with card
- Bob Evans Family Size Sides: $4.99 each 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.
$44.19
for 1 person · $44.19 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 14, 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.