Kroger Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week every dinner centers on a different protein, with pork chops on Monday, ground turkey on Tuesday, sausage on Wednesday, salmon on Thursday and bacon on Friday, so nothing feels repeated even though the ingredients overlap. One 18-count carton of Kroger eggs at $1.99 covers both the Wednesday frittata and the Friday fried rice, and the 2-for-$6.00 deal on Campari tomatoes and tri-color peppers is split between Tuesday and Thursday for the tomatoes and Monday and Wednesday for the peppers. Idahoan Mashed Potatoes round out Monday and Thursday, while Minute Rice cups carry Tuesday and Friday, which keeps the sides simple and gluten-free friendly. When you shop, grab the gluten-free labeled potato flavors and sausage, and pick up gluten-free tamari so Friday's fried rice stays safe.
5-DAY MEAL PLAN
Monday
Meal: Skillet Pork Chops with Red Onion and Tri-Color Peppers, Mashed Potatoes
Description: Boneless pork chops are pan-seared until golden, then finished in the same skillet with sliced red onion and tri-color pepper strips. Served with creamy Idahoan Mashed Potatoes for a classic, comforting start to the week.
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 4 of the 5 chops (save the fifth for lunch), 1 red onion, 1 tri-color pepper, and 2 pouches Idahoan Mashed Potatoes (choose a gluten-free labeled flavor). Season with salt, pepper and paprika, and sear about 5 minutes per side.
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: Ground turkey is browned in a skillet with cumin, chili powder and garlic, then spooned over microwaved Minute Rice. Topped with diced Campari tomatoes, sliced avocado and a squeeze of lime.
Sale items used: Kroger 85% Lean Ground Turkey (16 oz), Minute Rice Microwave Cups (2 ct), Private Selection Campari Tomatoes (1 lb), Medium Avocados
Prep time: 25 minutes
Serving note: Use 1 package (16 oz) ground turkey, 2 packs Minute Rice Microwave Cups (4 cups total, 1 per person), about half of the 1 lb Campari tomatoes, and 2 avocados. Check that your spice blends are labeled 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: Sliced Kroger Dinner Sausage is browned with red onion and tri-color pepper strips in an oven-safe skillet. Beaten eggs are poured over and the frittata is finished in a 375 degree oven until set, then served with steamed vegetables on the side.
Sale items used: Kroger Dinner Sausage (12-16 oz), Kroger Eggs (Large, Grade A, 18 ct), Kroger Tri-Color Peppers (3 ct), Kroger Red Onions (3 lb Bag), Kroger Steamable Vegetables (12 oz)
Prep time: 35 minutes
Serving note: Use 1 package Kroger Dinner Sausage (choose a gluten-free labeled version), 8 eggs, the remaining 2 tri-color peppers, 1 red onion, and 2 bags Kroger Steamable Vegetables (plain, no sauce) microwaved per package directions.
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: Atlantic Salmon Fillets are pan-seared skin-side down in olive oil until crisp outside and flaky inside. Served with a fresh salad of Campari tomatoes and avocado dressed with lime, alongside Idahoan Mashed Potatoes.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Private Selection Campari Tomatoes (1 lb), Medium Avocados, Idahoan Mashed Potatoes (4.1 oz)
Prep time: 25 minutes
Serving note: Assume 1.5 lb total salmon (6 oz per person), the remaining half of the Campari tomatoes, 2 avocados, and 2 pouches Idahoan Mashed Potatoes (gluten-free labeled). Sear the fillets about 4 minutes per side.
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: Smithfield Bacon is cooked crisp in a skillet and chopped, then stir-fried with microwaved Minute Rice, scrambled eggs and steamable vegetables. Seasoned with garlic, ginger, rice vinegar and gluten-free tamari for a savory, takeout-style finish.
Sale items used: Smithfield Bacon (12-16 oz), Kroger Eggs (Large, Grade A, 18 ct), Minute Rice Microwave Cups (2 ct), Kroger Steamable Vegetables (12 oz)
Prep time: 25 minutes
Serving note: Use 1 package Smithfield Bacon, 4 eggs, 2 packs Minute Rice Microwave Cups (4 cups total), and 1 bag Kroger Steamable Vegetables (plain, no sauce). Season only with tamari labeled gluten-free, never regular soy sauce.
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): $5.00
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct) (1 pack of each, 2 for $6.00): $6.00
- Kroger Red Onions (3 lb Bag) (x1 bag): $4.29
- Idahoan Mashed Potatoes (4.1 oz) (x4 pouches): $3.96
- Kroger 85% Lean Ground Turkey (16 oz) (x1 package): $3.99
- Minute Rice Microwave Cups (2 ct) (x4 packs): $3.96
- Medium Avocados (x4): $3.52
- Kroger Eggs (Large, Grade A, 18 ct) (x1 carton): $1.99
- Kroger Dinner Sausage (12-16 oz) (x1 package): $2.99
- Kroger Steamable Vegetables (12 oz) (x3 bags): $2.97
- Atlantic Salmon Fillets (Farm-Raised) (1.5 lbs): $14.99
- Smithfield Bacon (12-16 oz) (x1 package): $3.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic
- Fresh ginger
- Ground cumin, chili powder and paprika (gluten-free labeled)
- Limes or lime juice
- Butter (for the mashed potatoes)
- Rice vinegar
- Gluten-free tamari
🏷️ 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.
$57.65
for 4 people · $14.41 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.