Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Pork Tenderloin with Apples and Russet Potatoes
Description: A 6 oz portion of pork tenderloin roasts on one pan with apple wedges and cubed russet potato, all finished with butter and simple seasonings. The pork turns out juicy, and the apple and potato caramelize in the pan juices.
Sale items used: Boneless Pork Tenderloin ($2.99/lb), Honeycrisp or Sugar Bee Apples ($1.49/lb), Kroger Russet Potatoes, Kroger Butter
Prep time: 50 minutes
Serving note: Assume a 1 lb tenderloin is purchased. Roast the whole piece but eat about 6 oz (about 1/3 of it) tonight, then slice the rest for lunches or freeze it. Use 1 medium russet (about 8 oz), cubed, and 1 apple (about 1/2 lb), cut into wedges. Add 1 tbsp butter and salt, pepper and dried thyme from your pantry. Roast at 400 F for 25 to 30 minutes, until the pork reaches 145 F, then rest it 5 minutes.
Recipes:
- Apple Cider Pork Tenderloin with Potatoes and Apples
- Roasted Pork Tenderloin with Apples
- Sheet Pan Pork Tenderloin with Apples and Sweet Potatoes
Tuesday
Meal: Skillet Salsa Chicken with Minute Rice and Sliced Avocado
Description: A 6 oz chicken breast simmers in a skillet with salsa until tender and saucy. It is served over one microwave cup of rice with half a sliced avocado on the side.
Sale items used: Simple Truth Natural Boneless Chicken Breasts ($3.99/lb), Pace Salsa, Minute Rice Microwave Cups, Avocados
Prep time: 25 minutes
Serving note: Assume 1 lb of chicken breast is purchased for the week. Use about 6 oz tonight and set aside another 6 oz for Thursday, then freeze or refrigerate the rest. Use 1/2 cup salsa, 1 Minute Rice cup (check the label for gluten-free) and 1/2 avocado. Cook the chicken in a skillet over medium heat for 5 to 6 minutes per side, add the salsa, and simmer 5 more minutes.
Recipes:
- 30 Minute Salsa Chicken Skillet
- Salsa Verde Chicken & Rice Skillet
- Easy Salsa Verde Chicken & Rice Skillet
Wednesday
Meal: Garlic Butter Shrimp over Mashed Russet Potatoes with Cucumber-Avocado Salad
Description: About 6 oz of shrimp is sauteed in garlic butter and spooned over creamy mashed russet potato. A cool salad of mini cucumbers and avocado with lemon and salt goes on the side.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp, Kroger Russet Potatoes, Kroger Butter, Private Selection Mini Seedless Cucumbers, Avocados
Prep time: 35 minutes
Serving note: Thaw 8 to 10 shrimp (about 6 oz) from the 2 lb bag and freeze the rest in portions. Boil 1 medium russet (about 8 oz) until tender, about 15 to 20 minutes, then mash with 1 tbsp butter and a splash of the cooking water. Saute the shrimp in 1 tbsp butter with 2 cloves garlic for 3 to 4 minutes. For the salad, slice 2 mini cucumbers and 1/2 avocado and dress with lemon juice, salt and pepper.
Recipes:
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal
- Shrimp Avocado Cucumber Salad
- Garlic Shrimp & Avocado Salad
Thursday
Meal: Chicken and Cheese Baked Spaghetti Squash Boats
Description: A roasted spaghetti squash half is shredded into strands, mixed with diced cooked chicken and melted cheese, and baked until bubbly. It makes a hearty, naturally gluten-free boat for one.
Sale items used: Butternut, Acorn or Spaghetti Squash ($1.49/lb), Simple Truth Natural Boneless Chicken Breasts, Sargento Cheese, Pace Salsa
Prep time: 70 minutes
Serving note: Assume a 2 lb spaghetti squash is purchased. Halve it and roast both halves cut side down at 400 F for 35 to 40 minutes. Fill one half tonight with 6 oz diced cooked chicken, 1/2 cup shredded Sargento cheese and 2 tbsp leftover salsa. Bake 10 to 15 minutes, until bubbly. Make-ahead tip: roast the squash the night before, or while you cook Wednesday dinner, so Thursday takes only about 20 minutes. Save the second half for lunch.
Recipes:
- Spaghetti Squash Boats with Chicken
- Chicken Enchilada Spaghetti Squash Boats
- Chicken and Broccoli Stuffed Spaghetti Squash
Friday
Meal: Cheese and Vegetable Baked Frittata with Mandarins
Description: Three eggs are whisked with tomatoes, drained vegetables and melted cheese, then baked in a small oven-safe skillet until puffed and golden. Two juicy mandarins on the side add a sweet finish.
Sale items used: Simple Truth Cage-Free Brown Eggs, Nature Sweet Seasonal Medley Tomatoes, Del Monte Vegetables, Sargento Cheese, Cuties Seedless Mandarins, Kroger Butter
Prep time: 30 minutes
Serving note: Use 3 eggs, about 1/4 cup shredded cheese, 1/4 cup halved tomatoes and 1/4 cup drained Del Monte vegetables (pick a plain variety and check the label for gluten-free). Grease a 6 inch oven-safe skillet with 1 tsp butter. Bake at 375 F for 15 to 18 minutes, until set. Serve with 2 mandarins and save the remaining mandarins for snacks.
Recipes:
- Easy Vegetable Frittata Recipe
- Gluten-Free Vegetable Frittata
- Vegetable Frittata
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Tenderloin (1 lb): $2.99
- Simple Truth Natural Boneless Chicken Breasts (1 lb): $3.99
- Kroger Extra Large Peeled & Deveined Shrimp (x1 2 lb bag): $12.00
- Kroger Russet Potatoes (x1 10 lb bag): $5.00
- Honeycrisp or Sugar Bee Apples (1 lb): $1.49
- Avocados (x1 4 ct bag): $3.99
- Private Selection Mini Seedless Cucumbers (x1): $2.99
- Spaghetti Squash (2 lbs): $2.98
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Cuties Seedless Mandarins (x1 3 lb bag): $3.99
- Kroger Butter (x1 2-pack): $3.99
- Sargento Cheese (x2 packs): $5.00
- Simple Truth Cage-Free Brown Eggs (x1 18 ct): $3.99
- Minute Rice Microwave Cups (x1): $0.99
- Pace Salsa (x1 jar): $1.99
- Del Monte Vegetables (x1 can): $0.99
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Dried thyme
- Garlic (fresh cloves)
- Lemon juice
- Paprika or other favorite gluten-free seasonings
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Natural Boneless Chicken Breasts (Big Pack): $3.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs: $2.99/lb with card
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag): $12.00 each with card
- Wild-Caught Snow Crab Clusters: $10.99/lb with card
- Kroger Seasoned Pork Carnitas or Braised Beef Barbacoa (Meat Entrée): $6.99 each*
- Ball Park Meat Franks: $1.77 each with digital coupon
- Boneless Strip Steaks (Family Pack): $15.99/lb with card
- Kroger Boneless Skinless Chicken Breasts (3 lb): $9.99 with card
- Kroger 93% Lean Ground Beef (3 lb package): $7.49/lb with card
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 with card
- Kroger Dinner Sausage or Kroger Bacon: $3.99 with card
- Atlantic Salmon Fillet Portion: $12.00 with card
- Eastern Seas Sea Scallops (Frozen): $12.00 with card
- Butterball Turkey (Frozen, 10 lbs and up): $1.28/lb with card
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Hillshire Farm Reserve Lunch Meat: $3.99 each
- Private Selection Italian Meat: $4.49 each
- GoGo Squeez Applesauce Pouches: $6.99 each*
- Deli Kitchen Fried Chicken: $5.00 with card
- In-Store Made Fruit Tray with Dip: $22.99 with card
- Private Selection Haunted Halloween Sushi Combo: $10.00 with card
Produce on sale:
- Cuties Seedless Mandarins (3 lb Bag): $3.99 with card
- Raspberries or Blackberries (6 oz): 2 for $4.00 with card
- Kroger Russet Potatoes (10 lb Bag): $5.00 with card
- Avocados (4 ct Bag): $3.99 with card
- Honeycrisp or Sugar Bee Apples or Bartlett Pears: $1.49/lb with digital coupon
- Nature Sweet Seasonal Medley Tomatoes: $2.99 with card
- Jumbo Blueberries: $5.99 with card
- Butternut, Acorn or Spaghetti Squash: $1.49/lb with card
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes: $2.99 each with digital coupon
- Private Selection Asian Pears (3 ct): $8.99 with card
- Kroger Red Onions (3 lb Bag): $4.29 with card
Dairy and eggs on sale:
- Kroger Butter (2-Pack): $3.99 with card
- Kroger Milk (Half Gallon): $1.59 each with digital coupon
- Sargento Cheese: 2 for $5.00 with card
- Simple Truth Cage-Free Brown Eggs (18 ct): $3.99 each with digital coupon
- Dannon Light + Fit Greek Yogurt (4-Pack): $2.49 each*
- International Delight Creamer: $2.49 each with digital coupon
- Simple Truth Almondmilk: 2 for $5.00 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
Bakery and bread on sale:
- Mini Cupcakes or Frosted Sugar Cookies: $4.00 each with digital coupon
- Glazed Donuts or Private Selection Fresh Baked Butter Croissants: $5.00 with card
- Kroger Signature Pizza: $8.00 with card
- Fresh Baked Cookies: $3.00 with card
- Stonefire Naan: 2 for $6.00 with card
- Pepperidge Farm Swirl Bread: $2.49 each*
Pantry on sale:
- Nabisco Oreo or Chips Ahoy Family Size Cookies: $3.49 each with card
- Campbell's Chunky or Protein Soup: $1.49 each with digital coupon
- Nestlé Toll House Morsels: $3.49 each with digital coupon
- Lay's Potato or Kettle Cooked Potato Chips: $1.99 each with digital coupon
- Skippy Peanut Butter or Planters Peanuts: $1.99 each with digital coupon
- Kool Aid Jammers: $1.99 each with digital coupon
- Pace Salsa or Picante Sauce: $1.99 each with digital coupon
- Goldfish Crackers or Annie's Fruit Snacks: $7.99 each
- Hellmann's Mayonnaise: $4.49 each
- Nature Valley Biscuits or Farm Rich Breakfast Entree: $4.99 each
- General Mills Cereal: $1.79 each
- Jif Peanut Butter: $4.99 each
- Dasani Water or Betty Crocker Fruit Snacks: $3.99 each
- Cheez-It or Club Family Size Crackers: $4.49 each
- Blue Diamond Almonds or Chomps Chomplings Meat Sticks: $6.99 each
- Pure Leaf Tea or Dunkin' Coffee: $12.99 each
- Green Mountain or McCafe K-Cups: $18.99 each
- Miracle Whip or Kraft Mayo: $3.99 each
- Betty Crocker Brownie Mix or Tree Top Juice: $1.99 each
- Hidden Valley Ranch Dressing or Velveeta Shells & Cheese: $5.99 each
- Kellogg's Cereal: $2.29 each
- Heinz Ketchup or Duke's Mayo: $3.49 each
- Rao's Pasta Sauce: $7.99 each
- Simple Truth Organic Broth or Kroger Saltine Crackers: $2.00 with card
- Kroger Peanuts: $2.00 with card
- Kroger Orange Juice (Gallon): $7.00 with card
- Bubly Sparkling Water or Lower Sugar Gatorade: $4.00 with card
- Gatorade Thirst Quencher (18-Pack): $9.99 with card
- Coca-Cola, Pepsi or Sun Drop (6-Pack Bottles): 3 for $10.00 with card
- Pacific Foods Organic Soup: 2 for $7.00 with card
- Boulder Canyon Potato Chips or Happy Snacks Animal Crackers: $3.99 with card
- Spindrift Sparkling Water: $6.49 with card
- Simple Truth Organic Ghee: $10.99 with card
- Patak's Simmer Sauce or Chutney: $4.99 with card
- Kroger Whole Cashews: $4.99 with card
- Kroger Basmati Rice: $8.49 with card
- Simple Truth Organic Coconut Flakes or Chips: 2 for $3.00 with card
- Kroger Salad Dressing or Marinades: 2 for $4.00 with card
- Powerade: 10 for $10.00 with card
- Kroger Coffee Pods: $29.99 each
- Yogi Tea: $2.49 each
- Kroger Steamable Vegetables: $0.99 each with card (mix & match 5+)
- Knorr Sides: $0.99 each with card
- Campbell's Cream of Chicken or Mushroom Soup: $0.99 each with card
- Campbell's Chicken Noodle or Tomato Soup: $0.99 each with card
- Campbell's Gravy: $0.99 each with card
- Idahoan Mashed Potatoes: $0.99 each with card
- Minute Rice Microwave Cups: $0.99 each with card
- Swanson Broth: $0.99 each with card
- Kroger Paste: $0.99 each with card
- Kind Bar: $0.99 each with card
- Del Monte Vegetables: $0.99 each with card
- Martha White Muffin Mix: $0.99 each with card
- Pillsbury Moist Supreme Cake Mix: $0.99 each with card
- Takis: $0.99 each with card
- Slim Jim: $0.99 each with card
- Sparkling Ice: $0.99 each with card
Frozen on sale:
- Red Baron Pizza: $2.99 each with digital coupon
- Farm Rich Appetizer or Impossible Entrée: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.49 each
- Foster Farms Corn Dogs or El Monterey Quesadillas: $5.99 each*
- Saffron Road Entrée: $3.99 with card
- DiGiorno Pizza: 2 for $10.00 with card
- Kroger Ice Cream or Frozen Dairy Dessert Sandwiches: $1.99 each with digital coupon
- Private Selection Ice Cream: $5.00 with card
- Ben & Jerry's Ice Cream or Talenti Gelato: $3.49 each with digital coupon
- Tyson Frozen Chicken or Blue Diamond Almonds: $12.99 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.
$59.36
for 1 person · $59.36 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 28, 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.