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: Two boneless pork chops are seared until golden, then finished in the same skillet with sliced red onion and sweet tri-color peppers. They are served over creamy mashed potatoes made from a gluten-free pouch.
Sale items used: Kroger Boneless Pork Chops, Kroger Tri-Color Peppers, Kroger Red Onions, Idahoan Mashed Potatoes
Prep time: 30 minutes
Serving note: Use 2 chops from the 5-count pack (about 5-6 oz each), 1 pepper, and 1/2 large red onion, both sliced. Make 1 pouch of Idahoan potatoes with butter and milk from home. Freeze the other 3 chops for another meal. Season with salt, pepper, and paprika, and check that the potato pouch is labeled gluten-free.
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 spooned over warm rice, then topped with diced tomato and fresh sliced avocado. It is a quick, filling bowl for two with a squeeze of lime.
Sale items used: Kroger 85% Lean Ground Turkey, Medium Avocados, Private Selection Campari Tomatoes, Minute Rice Microwave Cups, Kroger Red Onions
Prep time: 20 minutes
Serving note: Use the full 16 oz package of turkey, which makes 2 generous bowls plus a little extra for lunch. Add 1 pack of Minute Rice cups (2 cups total), 1 avocado, 2-3 Campari tomatoes (diced), and a small handful of diced red onion. Season the turkey with cumin, chili powder, garlic powder, and salt, and check that your spice blends are gluten-free.
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-style sausage and diced tri-color pepper are baked into a fluffy 6-egg frittata that serves two with leftovers. Steamed vegetables on the side keep it light and simple.
Sale items used: Kroger Dinner Sausage, Kroger Tri-Color Peppers, Kroger Eggs, Kroger Red Onions, Kroger Steamable Vegetables
Prep time: 30 minutes
Serving note: Use 6 eggs, about 6 oz of the sausage (half of a 12 oz package, so freeze or save the rest), 1 pepper diced, and a few tablespoons of diced red onion. Steam 1 bag (12 oz) of vegetables. Check the sausage label to confirm it is gluten-free before cooking.
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: Two salmon fillets are pan-seared until crisp outside and tender inside. They are served with a fresh tomato and avocado salad and creamy mashed potatoes.
Sale items used: Atlantic Salmon Fillets, Private Selection Campari Tomatoes, Medium Avocados, Kroger Red Onions, Idahoan Mashed Potatoes
Prep time: 25 minutes
Serving note: Buy 0.75 lb of salmon (two fillets of about 6 oz each) at $9.99/lb. For the salad, use 3-4 Campari tomatoes, 1 avocado, and a little thinly sliced red onion, dressed with olive oil, lemon juice, salt, and pepper. Make 1 pouch of Idahoan potatoes with butter and milk from home.
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 and scrambled egg are tossed with warm rice in a hot skillet for a fast fried rice. Steamed vegetables are stirred in or served alongside.
Sale items used: Smithfield Bacon, Kroger Eggs, Minute Rice Microwave Cups, Kroger Steamable Vegetables, Kroger Red Onions
Prep time: 25 minutes
Serving note: Use about 4 slices of bacon (chopped), 3 eggs, 1 pack of Minute Rice cups (2 cups total), 1 bag (12 oz) of steamed vegetables, and a little diced red onion. Season with gluten-free tamari (not regular soy sauce, which contains wheat) and a drop of sesame oil. Save the remaining bacon for breakfasts.
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 (x1 pack): $5.00
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct) (x2 packs, one of each): $6.00
- Kroger Red Onions, 3 lb bag (x1): $4.29
- Idahoan Mashed Potatoes (x2 pouches): $1.98
- Kroger 85% Lean Ground Turkey (x1 pack): $3.99
- Medium Avocados (x2): $1.76
- Minute Rice Microwave Cups (x2 packs): $1.98
- Kroger Dinner Sausage (x1 pack): $2.99
- Kroger Eggs, 18 ct (x1): $1.99
- Kroger Steamable Vegetables (x2 bags): $1.98
- Atlantic Salmon Fillets (0.75 lb): $7.49
- Smithfield Bacon (x1 pack): $3.99
Pantry staples needed:
- Olive oil or cooking oil
- Butter and milk (for the mashed potatoes)
- Salt and black pepper
- Paprika, cumin, chili powder, and garlic powder (check that they are gluten-free)
- Lemon or lime juice
- Gluten-free tamari
- Toasted sesame oil
🏷️ 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.
$43.44
for 2 people · $21.72 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.