Kroger Standard Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Chicken Thighs with Butternut Squash and Red Onion
Description: Two bone-in chicken thighs roast on one pan with cubed butternut squash and wedges of red onion until the skin is crisp and the vegetables are caramelized. It is a simple, hands-off dinner sized for one.
Sale items used: Fresh Perdue Chicken Thighs, Butternut Squash, Kroger Red Onions
Prep time: 55 minutes
Serving note: Use 2 thighs (about 0.75 lb), 1.5 cups cubed squash from a 1.5 lb squash, and 1/4 of one red onion. Roast at 425F for 40-45 minutes. Save the leftover squash and onion for other meals this week.
Recipes:
- Sheet Pan Chicken Thighs
- Baked Chicken Thighs With Butternut Squash And Goat's Cheese
- Autumn Roasted Chicken and Butternut Squash
Tuesday
Meal: Skillet Beef and Cheese Quesadillas
Description: Shaved steak is quickly seared with a bit of the leftover onion, then folded into a tortilla with melted cheese and crisped in a skillet. One large quesadilla makes a filling meal for one.
Sale items used: Kroger Beef Shaved Steak, Kroger Cheese (Mexican Style/Colby Jack), Kroger Tortillas
Prep time: 20 minutes
Serving note: Use about 1/2 package (roughly 4 oz) of shaved steak, 1/2 cup shredded cheese, and 2 tortillas. Cook the other half of the steak and freeze it, or use it in a second quesadilla for lunch.
Recipes:
- Ground Beef Quesadillas Recipe
- Cheesy Ground Beef Quesadillas
- Easy Beef Quesadillas/Tacos
Wednesday
Meal: Pan-Seared Atlantic Salmon with Buttered Basmati Rice
Description: A salmon fillet is seared skin-side down until crisp, then finished with a spoonful of butter. It is served over fluffy buttered basmati rice.
Sale items used: Fresh Atlantic Salmon Fillets, Kroger Basmati Rice, Challenge Butter
Prep time: 25 minutes
Serving note: Assume a 0.4 lb fillet. Cook 1/2 cup dry rice (makes about 1.5 cups cooked) with 1 tbsp butter. Sear the salmon 4 minutes per side. The remaining rice stays in the pantry.
Recipes:
- One Pot Salmon And Rice
- One-Pan Curry Rice with Salmon
- Pan-Seared Salmon with Lemon-Dill Rice
Thursday
Meal: Smoked Sausage and Pepper Skillet over Pasta
Description: Sliced smoked sausage browns in a skillet with sweet peppers and onion, then is tossed over hot pasta. It is a quick, savory one-pan dinner.
Sale items used: Johnsonville Smoked Sausage, Private Selection Mini Sweet Peppers, Barilla Pasta, Kroger Red Onions
Prep time: 25 minutes
Serving note: Use 1/3 of the sausage package (about 4 oz), 1 cup sliced peppers (about 5 minis), 1/4 onion, and 3 oz dry pasta. Save the rest of the sausage for another meal or freeze it.
Recipes:
- Smoked Sausage and Pepper Pasta Skillet
- Smoked Sausage Pasta
- SMOKED SAUSAGE, PEPPERS AND PASTA SKILLET
Friday
Meal: Egg and Sweet Pepper Naan Flatbreads
Description: Naan is topped with sauteed sweet peppers, cheese, and a fried egg, then warmed until bubbly. It is a light, quick finish to the week.
Sale items used: Stonefire Naan, Kroger Eggs, Private Selection Mini Sweet Peppers, Kroger Cheese (Mexican Style/Colby Jack)
Prep time: 15 minutes
Serving note: Use 1 naan, 2 eggs, 4 sliced mini peppers, and 1/4 cup shredded cheese. Bake the naan at 400F for 5 minutes, then top with the peppers, cheese, and eggs.
Recipes:
- FRIED EGG FLATBREAD with SHARP CHEDDAR, ROASTED RED PEPPER SPREAD & MICRO GREENS
- Breakfast Flatbread
- Naan Flatbread Bacon and Egg Breakfast Pizza
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Perdue Chicken Thighs (0.75 lb): $0.74
- Butternut Squash (1.5 lbs): $2.24
- Kroger Red Onions (1 bag): $4.29
- Kroger Beef Shaved Steak (1 pack, from the 2 for $10.00 deal at $5.00 each): $5.00
- Kroger Cheese (Mexican Style/Colby Jack) (1 pack): $1.49
- Kroger Tortillas (1 pack): $0.99
- Fresh Atlantic Salmon Fillet (0.4 lb): $3.60
- Challenge Butter (1 pack): $2.99
- Johnsonville Smoked Sausage (1 pack): $3.99
- Private Selection Mini Sweet Peppers (1 pack, at $3.50 each from the 2 for $7.00 deal): $3.50
- Barilla Pasta (1 box): $0.99
- Kroger Eggs, 12 ct (1 carton): $1.39
- Stonefire Naan (1 pack, at $3.00 each from the 2 for $6.00 deal): $3.00
Pantry staples needed:
- Basmati rice (1/2 cup, from a bag you already have)
- Cooking oil
- Salt and pepper
- Garlic powder or paprika
- Optional: cumin or chili powder for the quesadilla
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $5.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Fresh Perdue Chicken Drumsticks or Thighs: $0.99/lb with card
- Kroger Beef Shaved Steak: 2 for $10.00 with card
- Oscar Mayer Bacon: $3.99 each with digital coupon
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage: $3.99 each with digital coupon
- Oscar Mayer Deli Fresh Lunch Meat: $6.49 each
- Impossible Entrée or Jimmy Dean Heat 'n Serve Sausages: $5.99 each
- Kroger Breaded Chicken Breast Tenders or Chunks: $12.99 each
- American BBQ 73% Lean Ground Beef Patties: $7.00 each with card
- Hillshire Farm Smokies: 2 for $7.00 with card
- Tyson Frozen Chicken: $12.99 with card
- Hormel Chili: 2 for $5.00 with card
- Butterball Turkey: $1.28/lb with card
- Johnsonville Dinner Sausage or Ground Sausage: $3.99 each with card
- Fresh Atlantic Salmon Fillets or Kroger Extra-Large Cooked Shrimp: $8.99/lb with card
- St. Louis Style Pork Ribs: $2.99/lb with card
- Bar-S Meat Franks or Meat Bologna: 10 for $10.00 with card
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Smart Way Chicken Drumsticks: $5.00 each with card
- Kroger Shrimp Bowl: $5.00 each with card
- Deli Kitchen Fried Chicken: $5.00 each with card
- Just Bare Frozen Chicken: $14.99 with card
Deli and prepared on sale:
- Smucker's Uncrustables: 3 for $10.00 with card
- Private Selection Soup: $7.00 with card
Produce on sale:
- Cosmic Crisp, Pink Lady or Envy Apples: $1.49/lb with card
- Red, Green or Black Seedless Grapes: $1.99/lb with card
- Avocados: $4.99 each with digital coupon
- Cuties Seedless Mandarins or Dracula Blood Oranges: $4.99 each with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb with card
- Strawberries or Blackberries: $2.99 with card
- In-Store Made Fruit Snacks to Go: $6.00 with card
- Private Selection Seedless Mini Sweet Peppers: 2 for $7.00 with card
- Kroger Red Onions: $4.29 with card
- Private Selection Asian Pears: $7.99 with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Jumbo Blueberries: $4.99 each with digital coupon
Dairy and eggs on sale:
- Kroger Eggs, Large Grade A, 12 ct: $1.39 with card
- Kroger Cheese (Mexican Style/Colby Jack): $1.49 each with digital coupon
- Challenge Butter: $2.99 with card
- Fage Greek Yogurt: 4 for $5.00 with card
- Simple Truth Organic Milk: $3.99 with card
- Fairlife Core Power Protein Shake: $5.49 with card
- Breyers Ice Cream or Magnum Ice Cream Bars: $2.99 each with digital coupon
- Yasso Frozen Greek Yogurt Bars or Sandwiches: $3.99 each with digital coupon
Bakery and bread on sale:
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each
- Kroger Hot Dog Buns or Tortillas: $0.99 each with card
- Pillsbury Crescent Rolls or Amy's Organic Soup: $1.99 each
- Hostess Multipack or Nature's Own Bread: $2.99 each
- Private Selection Buns: $3.49 with card
- Private Selection Pumpkin Cake Roll or Classic Cake: $6.00 with card
- Caramel Apple Crunch Cake, Boston Crème Cake or Pineapple Upside Down Cake: $13.99 each
- Stonefire Naan: 2 for $6.00 with card
- Private Selection Fresh Baked Butter Croissants: $5.00 each with card
- Fresh Baked Cookies: $3.00 with card
Pantry on sale:
- Smart Way Sugar: $2.59 with card
- Folgers or Cafe Bustelo Coffee: $9.99 with card
- Pepperidge Farm Cookies or Kellogg's Large Size Cereal: $3.99 each
- Heinz Gravy or Bertolli Pasta Sauce: $1.99 each
- Pop-Tarts or Goldfish Crackers: $1.99 each
- Pringles or Betty Crocker Fruit Snacks: $1.49 each
- Tropicana Orange Juice or Lance Sandwich Crackers: $3.79 each
- Keebler Cookies or Blue Diamond Nut Thins: $2.99 each
- Progresso Soup or Barilla Protein Plus Pasta: $1.79 each
- Prego Pasta Sauce or Ben's Original Ready Rice: $1.49 each
- General Mills Cereal or Nature Valley Bars: $1.99 each
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce: $1.49 each
- Nabisco Oreo Family Size Cookies: $3.99 each
- Kroger Coffee: $12.99 each
- Gold Medal Flour or Kroger Canola Oil: $3.99 with card
- Campbell's Chunky Soup or Swanson Broth: 2 for $5.00 with card
- Siete Tortilla Chips or Potato Chips: $2.49 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- Rao's Pasta Sauce: $6.49 each with digital coupon
- Frito-Lay Multipack: $7.99 each with digital coupon
- Mars Candy: $0.99 each with digital coupon
- Tostitos Dip or Mission Carb Balance Tortillas: $4.99 with card
- Kroger Potato Chips: $1.79 with card
- Kettle Brand Potato Chips: $3.99 with card
- Simple Truth Organic Peanut Butter: $3.99 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
- Patak's Simmer Sauce or Chutney: $4.99 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
- Simple Truth Organic Ghee: $10.99 with card
Frozen on sale:
- Stouffer's or Lean Cuisine Entree: 4 for $10.00 with card
- El Monterey Burritos: $4.49 each with digital coupon
- Outshine Fruit Bars or Kroger Chocolate-Covered Frozen Fruit: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.99 each
- Screamin' Sicilian Pizza: $5.99 with card
- DiGiorno Pizza or Deer Park Natural Spring Water: $3.99 each with digital coupon
🛒 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.
$34.21
for 1 person · $34.21 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 21, 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.