Kroger Vegetarian Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Butternut Squash and Cheese Quesadillas
Description: Roasted butternut squash cubes are mashed lightly and folded with melty Colby Jack into a toasted tortilla. Two quesadillas make a filling single-person dinner.
Sale items used: Butternut Squash, Kroger Cheese (Colby Jack), Kroger Tortillas
Prep time: 40 minutes
Serving note: Use 1 lb butternut squash (assumed total weight); roast about 1.5 cups cubes and save the rest for Thursday and Tuesday toppings. Use 2 tortillas and about 1/2 cup shredded cheese (half the cheese bag). Roasting takes about 25 minutes while you prep.
Recipes:
- Butternut Squash Quesadillas Recipe
- Black Bean Butternut Squash Quesadillas - Meatless Main
- White Bean and Butternut Squash Quesadillas
Tuesday
Meal: Veggie Fried Egg Rice Bowls
Description: Warm rice is topped with sauteed onion, leftover roasted squash and a crispy fried egg. A spoonful of Greek yogurt adds creaminess.
Sale items used: Kroger Eggs, Kroger Red Onions, Ben's Original Ready Rice, Fage Greek Yogurt
Prep time: 15 minutes
Serving note: Use 1 cup cooked rice (half a ready rice pouch), 1/4 red onion, 1/2 cup leftover roasted squash, 2 eggs and 2 tbsp yogurt.
Recipes:
- Rice Bowls with Fried Eggs Recipe
- Veggie Bibimbap Rice Bowls Recipe
- Harvest Vegetable Rice Bowls (with a fried egg)
Wednesday
Meal: Cashew Chickpea-Free Naan Pizzas with Peppers
Description: A naan round is topped with sauce, cheese, sliced sweet peppers and crushed cashews for crunch. It bakes until bubbly in about 10 minutes.
Sale items used: Stonefire Naan, Private Selection Mini Sweet Peppers, Kroger Whole Cashews, Kroger Cheese (Colby Jack), Prego Pasta Sauce
Prep time: 20 minutes
Serving note: Use 1 naan, 1/4 cup pasta sauce, 1/4 cup shredded cheese, 4 mini peppers and 2 tbsp cashews. The second naan can be a second pizza or a snack.
Recipes:
- Chickpea Naan Pizza With Vegetables Recipe - Chatelaine
- Veggie Naan Pizzas
- Vegan Naan Pizza Recipe - The Edgy Veg
Thursday
Meal: Spaghetti Squash Egg Bake
Description: Roasted spaghetti squash strands are mixed with eggs, cheese and onion, then baked in a small dish. It makes a hearty single portion with a leftover slice.
Sale items used: Spaghetti Squash, Kroger Eggs, Kroger Cheese (Mexican Style), Kroger Red Onions
Prep time: 65 minutes
Serving note: Use half of a 2 lb spaghetti squash (assumed 2 lb total, about 1 lb used) for about 1.5 cups strands, 3 eggs, 1/4 cup cheese and 2 tbsp diced onion. Roast the squash up to 2 days ahead to cut active time to about 25 minutes.
Recipes:
- Spaghetti Squash Breakfast Bake - PaleOMG
- Baked Eggs in Spaghetti Squash Nests - Skinnytaste
- Spaghetti Squash Egg Nests - The Roasted Root
Friday
Meal: Creamy Pasta with Soup-Style Tomato Sauce and Peanut Crunch Slaw
Description: Barilla pasta is tossed in a tomato sauce blended with Greek yogurt for a creamy, soup-like finish. A peanut-dressed slaw of onion and pepper adds crunch on the side.
Sale items used: Barilla Pasta, Prego Pasta Sauce, Fage Greek Yogurt, Simple Truth Organic Peanut Butter, Private Selection Mini Sweet Peppers, Kroger Red Onions
Prep time: 25 minutes
Serving note: Use 2 oz dry pasta, 1/2 cup sauce thinned with a splash of water, 3 tbsp yogurt. For the slaw use 1 tbsp peanut butter, 3 sliced mini peppers and 2 tbsp thin red onion with a splash of vinegar and water.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Butternut Squash (1 lb): $1.49
- Spaghetti Squash (2 lbs): $2.98
- Kroger Eggs, 12 ct (x1): $1.39
- Kroger Cheese Colby Jack (x1): $1.49
- Kroger Tortillas (x1): $0.99
- Stonefire Naan (x1 pack of 2): $6.00
- Private Selection Mini Sweet Peppers (x1 pack, priced 2 for $7.00 so buy 2): $7.00
- Kroger Whole Cashews (x1): $4.99
- Simple Truth Organic Peanut Butter (x1): $3.99
- Barilla Pasta (x1): $0.99
- Prego Pasta Sauce (x1): $1.49
- Ben's Original Ready Rice (x1): $1.49
- Kroger Red Onions (x1): $4.29
- Fage Greek Yogurt (x4 pack): $5.00
Pantry staples needed:
- Olive oil or cooking oil, salt, pepper, cumin, garlic powder, rice vinegar or white vinegar, soy sauce
🏷️ All sale items this week
SALE ITEMS FOUND
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.
$43.58
for 1 person · $43.58 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.