Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Thighs with Zatarain's Rice and Steamable Vegetables
Description: Two bone-in chicken thighs are seasoned with garlic, paprika, and olive oil, then oven-baked until golden and juicy. They are served alongside a fluffy Zatarain's rice side and a bag of Kroger steamable vegetables for a complete, satisfying dairy-free dinner.
Sale items used: Perdue Chicken Drumsticks or Thighs ($1.29/lb), Zatarain's Rice Sides ($1.50 per box, part of 2 for $3.00), Kroger Steamable Vegetables ($1.50 per bag, part of 2 for $3.00)
Prep time: 45 minutes
Serving note: Purchase approximately 0.75 lb of chicken thighs (about 2 thighs) at $1.29/lb; use 1 box of Zatarain's rice and 1 bag of steamable vegetables. Bake chicken at 400 degrees F for 35-40 minutes. Rice and vegetables can be prepped in the last 10-15 minutes of bake time.
Recipes:
- One Pot Baked Chicken Thighs and Rice

Tuesday
Meal: Sliced Boneless Pork Loin with Tri-Color Peppers and Kroger Sweet Corn
Description: A single pork loin portion is pan-seared and sliced, then served with sauteed tri-color peppers and a fresh ear of sweet corn for a colorful, dairy-free plate. The peppers add a sweet and smoky flavor that pairs beautifully with the tender pork.
Sale items used: Boneless Pork Half Loin ($1.99/lb), Kroger Tri-Color Peppers ($6.00 per 6-ct pack), Kroger Sweet Corn (part of 2 for $7.00, 4-ct pack)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of boneless pork loin at $1.99/lb; use 1-2 peppers from the 6-ct pack (remaining peppers used Thursday) and 1 ear of corn from the 4-ct pack (remaining corn used Friday). Total pork cost for this portion is approximately $1.00.
Recipes:
- Sheet Pan Pork and Peppers

Wednesday
Meal: Smithfield Dinner Sausage Links with Prego Pasta Sauce over Rana Pasta
Description: Smithfield dinner sausage links are pan-browned and sliced, then simmered in Prego pasta sauce and ladled over Rana pasta for a hearty, dairy-free Italian-style dinner. This quick weeknight meal comes together in under 30 minutes with minimal cleanup.
Sale items used: Smithfield Bacon or Dinner Sausage Links ($3.99 with digital coupon, 19 oz), Prego Pasta Sauce ($1.59 per 23-24 oz jar), Rana Pasta ($3.99 per 10 oz pack)
Prep time: 25 minutes
Serving note: Use 3-4 sausage links from the 19 oz package for 1 serving; refrigerate remaining links for another use. Use approximately half the jar of Prego sauce and half the Rana pasta pack for 1 serving, saving the rest for leftovers or another meal this week. Confirm Rana pasta variety is egg-free and dairy-free before purchasing.
Recipes:
- Pasta with Italian Sausage and Broccoli

Thursday
Meal: Simple Truth Italian Chicken Sausage and Tri-Color Pepper Skillet with Zatarain's Rice
Description: Sliced Simple Truth Italian chicken sausage is cooked in a skillet with the remaining tri-color peppers, garlic, and olive oil for a flavorful one-pan meal. It is served over a box of Zatarain's rice for a filling and completely dairy-free dinner.
Sale items used: Simple Truth Italian Chicken Sausage ($4.99 per 16 oz pack), Kroger Tri-Color Peppers (remaining from Tuesday's purchase), Zatarain's Rice Sides ($1.50 per box, part of 2 for $3.00 purchased Monday)
Prep time: 25 minutes
Serving note: Use 2-3 links from the 16 oz sausage pack for 1 serving; refrigerate or freeze remaining links. Use 2-3 of the remaining tri-color peppers from Tuesday's 6-ct pack. The second box of Zatarain's rice purchased on Monday is used here, so no additional rice purchase is needed.
Recipes:
- Easy Sausage and Rice Skillet Recipe
- One Pot Chicken Sausage and Rice Skillet

Friday
Meal: Garlic and Herb Pan-Seared Large Peeled and Deveined Shrimp with Kroger Sweet Corn and Steamable Vegetables
Description: A generous portion of large peeled and deveined shrimp is quickly pan-seared in olive oil with garlic, lemon juice, and dried herbs for a bright and flavorful dairy-free seafood dinner. It is served with a fresh ear of sweet corn and a bag of Kroger steamable vegetables for a well-rounded plate.
Sale items used: Large Peeled and Deveined Shrimp 31-40 ct ($7.99/lb), Kroger Sweet Corn (remaining ears from Tuesday's 4-ct pack), Kroger Steamable Vegetables ($1.50 per bag, part of 2 for $3.00 purchased Monday)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of shrimp at $7.99/lb for 1 serving (roughly 15-20 shrimp); the 2 lb bag is the sold unit, so purchase 1 bag and freeze the remaining shrimp in individual portions for future meals. Use 1-2 remaining ears of corn from Tuesday's purchase and the second bag of steamable vegetables from Monday's purchase.
Recipes:
- 10-Minute Pan Seared Shrimp (Dairy Free)

SHOPPING LIST

Buy on sale:
- Perdue Chicken Thighs (0.75 lb): $0.97
- Boneless Pork Half Loin (0.5 lb): $1.00
- Smithfield Dinner Sausage Links (1 pack, 19 oz, with digital coupon): $3.99
- Simple Truth Italian Chicken Sausage (1 pack, 16 oz): $4.99
- Large Peeled and Deveined Shrimp (2 lb bag): $15.98
- Kroger Sweet Corn and/or Private Selection Gourmet Potatoes (1 deal, 2 for $7.00): $7.00
- Kroger Tri-Color Peppers (1 pack, 6 ct): $6.00
- Zatarain's Rice Sides (x2 boxes, 2 for $3.00): $3.00
- Kroger Steamable Vegetables (x2 bags, 2 for $3.00): $3.00
- Prego Pasta Sauce (1 jar): $1.59
- Rana Pasta (1 pack, 10 oz): $3.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Paprika
- Dried Italian seasoning or dried herbs (oregano, basil, thyme)
- Salt and black pepper
- Lemon juice or fresh lemon
- Red pepper flakes (optional)