Kroger Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Ground Beef and Tomato Rice Skillet
Description: Browned ground beef simmers with sweet Glorys tomatoes, onion, garlic, and rice in one pan. It makes a hearty single serving with a little left over for lunch.
Sale items used: Kroger 80% Lean Ground Beef, Nature Sweet Glorys Tomatoes
Prep time: 30 minutes
Serving note: Assumed 0.5 lb ground beef, about 1 cup of Glorys tomatoes (halved), 1/3 cup uncooked white rice, 1/4 onion, 1 clove garlic, and 2/3 cup water or gluten-free broth. Cover and simmer until the rice is tender, about 18 minutes. Save the remaining tomatoes for snacking or salad.
Recipes:
- Ground Beef and Rice Skillet
- One Pan Taco Skillet Dinner
- Ground Beef and Rice Skillet

Tuesday
Meal: Brown Sugar Mustard Baked Spiral Ham with Roasted Carrots and Apples
Description: A ham steak stands in for the full spiral ham. It is brushed with a brown sugar and mustard glaze and baked alongside carrots and apple wedges until caramelized. You get the same sweet-tangy flavor in a one-person portion.
Sale items used: Cook's Ham Steak, Kroger Carrots, Honeycrisp Apples
Prep time: 40 minutes
Serving note: Use half of a roughly 1 lb ham steak (about 8 oz) and refrigerate the rest for lunch. Glaze with 1 tbsp brown sugar and 1 tsp Dijon or yellow mustard (check that the label is gluten-free). Roast 3 medium carrots (cut in sticks) and 1 Honeycrisp apple (about 0.5 lb, in wedges) at 400F for 25 minutes. Add the ham for the last 15 minutes. Check that the ham steak label says gluten-free.
Recipes:
- Maple-Glazed Ham
- Brown Sugar Glazed Ham Recipe
- Brown Sugar Mustard Glazed Ham

Wednesday
Meal: Potato, Cheese and Onion Frittata
Description: Thinly sliced potato and onion are softened in a skillet, then set in a fluffy three-egg custard with melted cheese. It finishes in the oven for a golden top and is naturally gluten-free.
Sale items used: Simple Truth Cage-Free Eggs, Kroger Cheese
Prep time: 35 minutes
Serving note: Use 3 eggs, 1 small potato (about 5 oz, thinly sliced), 1/4 onion, and 1/3 cup shredded cheese (about 1.5 oz). Cook the potato and onion in a 8-inch oven-safe skillet for 8 minutes, add the eggs and cheese, cook 3 minutes on the stove, then bake at 375F for 10 to 12 minutes. Use a block or shredded cheese with a gluten-free label.
Recipes:
- Martha's Potato and Onion Frittata with Goat Cheese
- Sour Cream & Onion Frittata - Gluten Free
- Onion and potato frittata

Thursday
Meal: Garlic Butter Broiled Lobster Tails with Rice and Steamed Carrots
Description: Two split lobster tails are brushed with garlic butter and broiled until opaque and tender. They are served over fluffy rice with sweet steamed carrots as a special-occasion dinner for one.
Sale items used: Wild-Caught Lobster Tails, Kroger Carrots
Prep time: 30 minutes
Serving note: Thaw the 2 tails in the fridge overnight, then split the shells and brush with 1 tbsp melted butter and 1 minced garlic clove. Broil 6 inches from the heat for 8 to 10 minutes. Serve with 1/2 cup cooked rice (about 1/4 cup uncooked) and 2 medium carrots, sliced and steamed for 6 to 8 minutes. Finish with lemon from home if you have it.
Recipes:
- Garlic-Butter Broiled Lobster Tails
- Lobster Tails with Garlic Butter
- Broiled Lobster Tails with Garlic Lemon Butter

Friday
Meal: Pan-Seared Sausage Patties with Sauteed Apples and Pan-Roasted Potatoes
Description: Breakfast sausage is shaped into two patties and seared until browned and crisp at the edges. It is served with apples sauteed in the drippings and pan-roasted potato cubes.
Sale items used: Swaggerty's Farm Breakfast Sausage Rolls, Honeycrisp Apples
Prep time: 35 minutes
Serving note: Use 4 oz from the sausage roll (a quarter of a 1 lb roll), shaped into 2 patties, and freeze the rest. Use the remaining Honeycrisp apple (about 0.5 lb, sliced) and 1 small potato (about 6 oz, cubed). Roast the potato in a skillet with 1 tsp oil for 15 minutes, then sear the patties 4 minutes per side. Saute the apple slices in the drippings for 4 minutes with a pinch of cinnamon. Confirm the sausage label says gluten-free.
Recipes:
- Pan-Seared Sausages with Apples
- Roasted Potatoes with Apples, Sausage and Maple Mustard Glaze
- Sheet Pan Sausage with Roasted Onion, Potatoes, and Apples Recipe

SHOPPING LIST

Buy on sale:
- Kroger 80% Lean Ground Beef (0.5 lb): $2.50
- Nature Sweet Glorys Tomatoes (x1 pack): $2.99
- Cook's Ham Steak (x1 pack): $5.00
- Kroger Carrots (x1 bag): $1.99
- Honeycrisp Apples (1 lb): $1.77
- Simple Truth Cage-Free Eggs, 24 ct (x1 carton): $4.99
- Kroger Cheese (x1): $1.29
- Wild-Caught Lobster Tails (x1 pair, 2 tails): $12.00
- Swaggerty's Farm Breakfast Sausage Rolls (x1 roll): $3.49

Pantry staples needed:
- White rice
- Potatoes (2 small)
- Yellow onion
- Garlic
- Butter
- Cooking oil
- Brown sugar
- Dijon or yellow mustard (gluten-free)
- Salt, black pepper, cinnamon
- Gluten-free broth (optional, in place of water)
- Lemon (optional)