Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan is built around Kroger's sale items, so every night has a different anchor: chicken on Monday, smoked sausage and eggs on Tuesday, slow-roasted pork on Wednesday, ground beef on Thursday, and lobster tails on Friday. Asparagus shows up twice, on Monday and Friday, and the 2 packs of mini sweet peppers at $6.00 cover both Tuesday's egg skillet and Thursday's stuffed peppers. The pork at $4.98 for 2.5 lbs is the easiest win on the list, and since it needs about 150 minutes, season it Tuesday night and start roasting by 3:30 pm on Wednesday (or roast it the day before and reheat). Because you're shopping gluten-free, check the labels on the rice, sausage, barbecue sauce and salsa before they go in your cart.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Asparagus and Ben's Original Ready Rice
Description: Boneless chicken breasts are seared in a skillet until golden and served over rice. Asparagus is sauteed alongside for a quick weeknight plate.
Sale items used: Fresh Heritage Farm Boneless Chicken Breasts or Wings, Asparagus, Ben's Original Ready Rice or Campbell's Cooking Sauce
Prep time: 30 minutes
Serving note: 2 lbs chicken breasts, 1 lb asparagus, 2 packs Ben's Original Ready Rice (check label for gluten-free version).
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 Hillshire Farm Smoked Sausage Ropes are browned, then eggs are cracked on top and baked with melted cheese. Serve with fresh mini sweet peppers on the side.
Sale items used: Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies, Simple Truth Cage Free Eggs, 24 ct, Kroger Cheese, Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers
Prep time: 30 minutes
Serving note: 1 pack sausage (confirm gluten-free on label), 8 eggs, 1 pack Kroger Cheese, 1 pack mini sweet peppers (the 2 for $6.00 deal is bought as 2 packs, second pack used Thursday).
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: Pork Butt Bone-In or Boneless Pork Half Loin is roasted low until tender, then brushed with Sweet Baby Ray's Barbecue Sauce (check label for gluten-free). Served with sliced avocado and Ben's rice.
Sale items used: Pork Butt Bone-In or Boneless Pork Half Loin, Prego Pasta Sauce or Sweet Baby Ray's Barbecue Sauce, Medium Avocados
Prep time: 150 minutes
Serving note: 2.5 lbs pork, 1 bottle barbecue sauce, 2 avocados. Over 60 minutes: season the pork the night before and start roasting by 3:30 pm; it can also roast the day before and be reheated.
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: Kroger 85% Lean Ground Beef is browned with spices and stuffed into halved mini sweet peppers, then baked with cheese. Top with Guillermo's Salsa (check label).
Sale items used: Kroger 85% Lean Ground Beef (1 lb package), Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers, Guillermo's Salsa
Prep time: 40 minutes
Serving note: 1 lb ground beef, second pack of mini sweet peppers, 1 jar salsa. Cheese left from Tuesday can top the peppers.
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: Wild-Caught Lobster Tails are split and baked or broiled until opaque, then served with sauteed asparagus. A simple, special end to the week.
Sale items used: Wild-Caught Lobster Tails, Asparagus
Prep time: 25 minutes
Serving note: 4 tails (2 deals of 2 for $12.00), 1 lb asparagus.
Recipes:
- Butter Poached Lobster
- Butter-Poached Lobster Tails and White Asparagus Purée
- BUTTER POACHED LOBSTER TAILS
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Heritage Farm Boneless Chicken Breasts or Wings (2 lbs): $3.98
- Asparagus (2 lbs): $7.98
- Ben's Original Ready Rice or Campbell's Cooking Sauce (2 packs): $2.98
- Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies (x1): $2.99
- Simple Truth Cage Free Eggs, 24 ct (x1): $5.49
- Kroger Cheese (x1): $2.99
- Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers (2 packs): $6.00
- Pork Butt Bone-In or Boneless Pork Half Loin (2.5 lbs): $4.98
- Prego Pasta Sauce or Sweet Baby Ray's Barbecue Sauce (x1): $1.49
- Medium Avocados (2): $1.54
- Kroger 85% Lean Ground Beef (1 lb package) (x1): $5.99
- Guillermo's Salsa (x1): $3.99
- Wild-Caught Lobster Tails (4 tails): $24.00
Pantry staples needed:
- Butter, olive oil, salt, pepper, garlic, paprika, cumin, chili powder, lemon
🏷️ 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.
$74.40
for 4 people · $18.60 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.