Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Pork Chops with Red Onion and Tri-Color Peppers, Mashed Potatoes
Description: One boneless pork chop is seared in a skillet, then finished with sliced red onion and tri-color pepper strips until tender and lightly caramelized. It is served over a scoop of creamy mashed potatoes.
Sale items used: Kroger Boneless Pork Chops (5 ct), Kroger Tri-Color Peppers (3 ct), Kroger Red Onions (3 lb bag), Idahoan Mashed Potatoes (4.1 oz)
Prep time: 30 minutes
Serving note: Use 1 pork chop (about 5 oz) and freeze the other 4 individually for later. Use 1/2 tri-color pepper and 1/4 red onion, both sliced. Prepare about half of the Idahoan pouch (follow the package directions for the amount) and save the rest for Thursday. Check the Idahoan label for a gluten-free statement before buying.
Recipes:
- 30 Minute Pork And Peppers Skillet
- Skillet Pork and Potatoes Recipe
- Pork Chops with Cherry Peppers, Onions, and Potatoes
Tuesday
Meal: Ground Turkey, Avocado and Tomato Rice Bowls
Description: Seasoned ground turkey is browned and piled over a warm microwave rice cup, then topped with diced Campari tomatoes and sliced avocado. It is a quick, filling bowl finished with a squeeze of lime.
Sale items used: Kroger 85% Lean Ground Turkey (16 oz), Minute Rice Microwave Cups (2 ct), Medium Avocados, Private Selection Campari Tomatoes (1 lb), Kroger Red Onions (3 lb bag)
Prep time: 20 minutes
Serving note: Use about 5 oz (a little under 1/3 of the pack) of ground turkey and freeze the rest in portions. Use 1 rice cup, 1/2 avocado, 2 Campari tomatoes and 2 tablespoons diced red onion. Save the other 1/2 avocado for Thursday and brush it with lime juice to keep it from browning.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Turkey Burrito Bowls with Cilantro-Lime Rice
- Turkey Taco Rice Bowl with Avocado Crema
- Ground Turkey Teriyaki Rice Bowl
Wednesday
Meal: Sausage and Tri-Color Pepper Frittata with Steamed Vegetables
Description: Crumbled breakfast sausage and diced tri-color pepper are folded into three beaten eggs and cooked in a small skillet until set. A side of steamed vegetables rounds out the plate.
Sale items used: Kroger Breakfast Sausage (12-16 oz), Kroger Tri-Color Peppers (3 ct), Kroger Eggs (18 ct), Kroger Steamable Vegetables (12 oz)
Prep time: 25 minutes
Serving note: Use 3 eggs, about 3 oz of sausage (freeze the rest in portions) and the remaining 1/2 pepper, diced. Steam half of the 12 oz bag (about 6 oz) and save the other half for Friday. Confirm the sausage package is labeled gluten-free, since some sausages contain fillers.
Recipes:
- Insanely Easy Italian Sausage Frittata with Peppers
- Sausage Frittata with Peppers and Onions
- Italian Frittata With Sausage, Red Peppers, Potatoes, And Onions
Thursday
Meal: Pan-Seared Atlantic Salmon with Tomato-Avocado Salad and Mashed Potatoes
Description: A single salmon fillet is pan-seared until crisp on the outside and flaky within. It is served with a fresh tomato and avocado salad and the leftover mashed potatoes.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Private Selection Campari Tomatoes (1 lb), Medium Avocados, Idahoan Mashed Potatoes (4.1 oz), Kroger Red Onions (3 lb bag)
Prep time: 25 minutes
Serving note: Assumed total salmon weight is 6 oz (0.375 lb), so ask the seafood counter for one 6 oz piece. For the salad, use 2 Campari tomatoes, the saved 1/2 avocado and a little diced red onion with lemon juice and olive oil. Prepare the remaining Idahoan potatoes.
Recipes:
- Crispy Pan Seared Salmon with Avocado Salsa
- Salmon with Salsa
- Pan Seared Salmon with Avocado Salsa
Friday
Meal: Bacon and Egg Fried Rice with Steamed Vegetables
Description: Crisp bacon pieces and scrambled egg are tossed with a microwave rice cup in a hot skillet and seasoned with gluten-free tamari. A side of steamed vegetables adds color and balance.
Sale items used: Smithfield Bacon (12-16 oz), Kroger Eggs (18 ct), Minute Rice Microwave Cups (2 ct), Kroger Steamable Vegetables (12 oz), Kroger Red Onions (3 lb bag)
Prep time: 20 minutes
Serving note: Use 3 slices of bacon (freeze the rest), 2 eggs, 1 rice cup and 2 tablespoons diced red onion. Steam the remaining 6 oz of vegetables and stir about half into the rice, serving the rest on the side. Use only gluten-free tamari or coconut aminos, never regular soy sauce, and check that the bacon is labeled gluten-free.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Gluten-Free Bacon Fried Rice
- 5-Ingredient Bacon Fried Rice (Gluten Free)
- Bacon and Egg Fried Rice
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger Boneless Pork Chops, 5 ct (x1 pack, use 1 chop and freeze 4): $5.00
- Private Selection Campari Tomatoes (1 lb) and Kroger Tri-Color Peppers (3 ct) (x2 packs, 1 of each, 2 for $6.00): $6.00
- Medium Avocados (x2): $1.76
- Kroger Red Onions, 3 lb bag (x1): $4.29
- Kroger 85% Lean Ground Turkey, 16 oz (x1 pack): $3.99
- Kroger Breakfast Sausage, 12-16 oz (x1 pack): $2.99
- Kroger Eggs, 18 ct (x1 carton): $1.99
- Kroger Steamable Vegetables, 12 oz (x1 bag): $0.99
- Atlantic Salmon Fillets (0.375 lb, about 6 oz, at $9.99/lb): $3.75
- Smithfield Bacon, 12-16 oz (x1 pack): $3.99
- Minute Rice Microwave Cups, 2 ct (x1 pack): $0.99
- Idahoan Mashed Potatoes, 4.1 oz (x1 pouch): $0.99
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Butter and milk (for the mashed potatoes)
- Cumin, paprika and garlic powder
- Lime or lemon
- Gluten-free tamari or coconut aminos
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 85% Lean Ground Turkey (16 oz): $3.99 each
- Boneless Strip Steaks (USDA Choice, Family Pack): $11.99/lb
- Smithfield Bacon (12-16 oz): $3.99 each
- Kroger Dinner Sausage (12-16 oz): $2.99 each
- Tyson Frozen Chicken (16-25 oz): $5.99 each
- Kroger Fully Cooked Bacon (6.3 oz): $7.99 each
- Kroger Entrée (16 oz): $6.99 each
- Private Selection Italian Meat (3-4 oz): $4.49 each
- Butterball Turkey (Frozen, Grade A, 10 lbs and up): $1.28/lb
- Carando Meatballs (16 oz): $5.00 each
- Kroger Boneless Pork Chops (5 ct): $5.00 each
- Kroger 80% Lean Beef Patties (8 ct, 1.9 lb): $12.00 each
- First Light Farms Wagyu Burger (1 lb): $10.00 each
- Kroger Breakfast Sausage (12-16 oz) / Oscar Mayer Meat Wieners (16 oz) / Fun Pack Lunchables (8.8-10.7 oz): $2.99 each
- Private Selection Angus 80% Lean Ground Chuck (16 oz): $6.49 each
- Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- José Olé Taquitos or Mini Tacos (15-20 ct): $5.49 each
- Double L Ranch Boneless Turkey (serves 4-6): $95.00
- Double L Ranch Boneless Ham (serves 4-6): $80.00
- Butterball Bone-In Turkey (serves 6-8): $95.00
- Private Selection Bone-In Ham (serves 6-8): $85.00
Deli and prepared on sale:
- Hillshire Farm Lunch Meat (7-9 oz): $2.99 each
- Brownie Bites (10.6-11.9 oz) / Mini Muffins (12 ct): $5.00 each
Produce on sale:
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct): 2 for $6.00
- Medium Avocados: $0.88 each
- Red or Black Seedless Grapes: $1.99/lb
- Raspberries or Blackberries (6 oz): $2.99 each
- Kroger Cosmic Crisp or Envy Apples (3 lb Bag): $5.99 each
- Kroger Bartlett, Bosc or Anjou Pears (4 ct): $5.00 each
- Fresh Cut Fruit Bowls (18 oz): $5.00 each
- Mini Cucumbers (2 lb Bag): $5.00 each
- Kroger Mini Sweet Peppers (1 lb Bag): $2.99 each
- Kroger Red Onions (3 lb Bag): $4.29 each
- Private Selection Asian Pears (3 ct Package): $8.99 each
Dairy and eggs on sale:
- Kraft Cheese (7-8 oz): $1.99 each
- Simple Truth Organic Milk (64 fl oz) / Kerrygold Butter (8 oz): $3.99 each
- Chobani Greek Yogurt (5.3 oz): 10 for $10.00
- Kroger Eggs (Large, Grade A, 18 ct): $1.99 each
- Dannon Oikos Greek Yogurt (4 ct): $3.19 each
- Dannon Light & Fit Greek Yogurt (4-Pack): $2.49 each
- Kroger Cheese (32 oz): $4.99 each
- Simple Truth Almondmilk (59-64 fl oz): 2 for $5.00
- Eagle Brand Sweetened Condensed Milk (14 oz): $2.99 each
- Cool Whip (8 oz): $2.00 each
Bakery and bread on sale:
- Mini Cupcakes (12 ct): $5.00 each
- Glazed Donuts (12 ct): $5.00 each
- Fresh Baked Cookies (12 ct): $3.00 each
- Blueberry Muffins (4 ct): $5.00 each
- Pumpkin or Apple Pie (8"): $5.00 each
- Kroger Buns (8 ct): $1.99 each
- Stonefire Naan (2-4 Pack): 2 for $6.00
- Kroger Pie Crusts (2 ct): 2 for $5.00
- Private Selection Detroit Style Pizza (34 oz): $12.00 each
Pantry on sale:
- Progresso Soup (18-19 oz): 8 for $10.00
- Miracle Whip (30 fl oz) / Kraft Mayo (22 fl oz): $3.99 each
- Nature Valley Bars (5-24 ct): $4.99 each
- Cheez-It Family Size Crackers (17-21 oz) / Club Family Size Crackers (18.8 oz): $4.49 each
- Post Cereal (10-16.6 oz): $1.79 each
- Jif Peanut Butter (40 oz): $4.99 each
- Rao's Pasta Sauce (32 oz): $7.99 each
- Goldfish Crackers (26.7-27.3 oz) / Starbucks Refreshers Concentrate (32 fl oz): $7.99 each
- Blue Diamond Almonds (16 oz) / Chomps Chomplings Meat Sticks (6 ct): $6.99 each
- General Mills Chex Cereal (12-14 oz) / Tree Top Juice (64 fl oz): $1.99 each
- Kroger Coffee Pods (120 ct): $29.99 each
- Betty Crocker Brownie Mix (15-19.1 oz): $1.99 each
- Heinz Ketchup (32 oz) / Duke's Mayonnaise (30 fl oz): $3.49 each
- GoGo Squeez Applesauce Pouches (12 ct): $6.99 each
- Kellogg's Cereal (8.9-16.1 oz): $2.29 each
- Peet's Coffee (18 oz Bag) / Stumptown Coffee (12 oz Bag): $13.99 each
- Dasani Water (24-Pack, 16.9 fl oz): $3.99 each
- Hidden Valley Ranch Dressing (36 fl oz) / Velveeta Shells & Cheese (3 ct): $5.99 each
- Green Mountain or McCafé K-Cups (32 ct): $18.99 each
- Nestlé Toll House Morsels (9-12 oz) / King Arthur Flour (5 lb): $5.00 each
- Jell-O Family Size Gelatin or Pudding Mix (0.6-6 oz) / Jet-Puffed Mini Marshmallows (10 oz): 3 for $5.00
- Pyrex Bakeware: $6.99 and up each
- Nature Valley Bars (5-12 ct) / Mott's Applesauce (6 ct): 2 for $5.00
- Nabisco Family Size Oreo or Chips Ahoy Cookies (8-20 oz): $3.49 each
- Campbell's Soup (10.5 oz) / Private Selection Pasta (16 oz): 3 for $5.00
- Swanson Broth (32 oz) / Ocean Spray Cranberry Sauce (14 oz): 2 for $5.00
- Quaker Instant Oatmeal (6-10 ct): $1.49 each
- Fritos (9.25-10 oz) / Miss Vickie's Potato Chips (6-8 oz) / Smartfood Popcorn (5.5-7.75 oz): $2.99 each
- Lindt Lindor Truffles (5.1 oz): $5.99 each
- Annie's Mac & Cheese (5.5-6 oz) / Simple Truth Organic Vegetables (14.5-15.25 oz): 2 for $3.00
- King Arthur Organic Flour (5 lb) / Bob's Red Mill Almond Flour (16 oz): $7.99 each
- Pacific Organic Soup (32 oz) / Simple Truth Protein Soup (24 oz): 2 for $7.00
- Kevin's Side Dish (16 oz) / Kevin's Chicken Entrée (16 oz): $5.00 each
- Patak's Simmer Sauce (14.5-15 oz) / Chutney (12 oz): $4.99 each
- Kroger Whole Cashews (8.5 oz): $4.99 each
- Kroger Basmati Rice (5 lb): $8.49 each
- Simple Truth Organic Coconut Flakes or Chips (8 oz): 2 for $3.00
- Simple Truth Organic Ghee (14 oz): $10.99 each
- Kroger Family Size Appetizers (16-33 oz): $9.49 each
- Big K (2 Liter): $1.00 each
- Kroger Salad Dressing (16 fl oz): 2 for $4.00
- Maxwell House Coffee (23.17-30.6 oz Can): $10.99 each
- 40-Pack Kroger Purified Water (16.9 fl oz) / General Mills Giant Size Cereal (20-29 oz): $3.99 each
- Party Size Ruffles (12.5-13 oz): $5.99 each
- Kroger Steamable Vegetables (12 oz): $0.99 each
- Knorr Sides (4-5.7 oz): $0.99 each
- Campbell's Cream of Chicken or Mushroom Soup (10.5 oz): $0.99 each
- Campbell's Chicken Noodle or Tomato Soup (10.75 oz): $0.99 each
- Campbell's Gravy (10.5 oz): $0.99 each
- Idahoan Mashed Potatoes (4.1 oz): $0.99 each
- Minute Rice Microwave Cups (2 ct): $0.99 each
- Kroger Pasta (12-16 oz): $0.99 each
- Kind Bar (1.4 oz): $0.99 each
- Del Monte Vegetables (14.5-15.25 oz): $0.99 each
- Martha White Muffin Mix (7-7.6 oz): $0.99 each
- Pillsbury Moist Supreme Cake Mix (15.25 oz): $0.99 each
- Takis (2.5-4 oz): $0.99 each
- Slim Jim (.97 oz): $0.99 each
- Sparkling Ice (17 fl oz): $0.99 each
- Swanson Broth (14.5 oz): $0.99 each
Frozen on sale:
- Private Selection Ice Cream (48 fl oz): $5.00 each
- Häagen-Dazs Ice Cream (14 fl oz) / Edy's (48 fl oz): $2.99 each
- Lean Cuisine Entrée (5.25-11.5 oz): $1.99 each
- Outshine Fruit Bars (5-6 ct): $2.99 each
- Farm Rich French Toast Sticks (18.4 oz): $4.99 each
- Totino's Pizza Rolls (50 ct): $4.99 each
- Pillsbury Cookie Dough (14-16 oz) / Pie Crusts (2 ct): $2.99 each
- Farm Rich Appetizers (12-22 oz) / Impossible Entree (7.2-14 oz): $4.99 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.
$36.73
for 1 person · $36.73 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of November 04, 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.