Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Thighs with Zatarain's Rice and Steamable Vegetables
Description: Juicy oven-baked chicken thighs seasoned with garlic and herbs make a satisfying, hands-off dinner for two. Fluffy Zatarain's rice and a bag of steamed vegetables round out the plate for a complete, dairy-free weeknight meal.
Sale items used: Perdue Chicken Drumsticks or Thighs ($1.29/lb), Zatarain's Rice Sides 2 for $3.00, Kroger Steamable Vegetables 2 for $3.00
Prep time: 15 minutes active, 40 minutes total
Serving note: Purchase approximately 1.5 lbs of chicken thighs (about 3-4 thighs) at $1.29/lb for two people; use 1 box Zatarain's rice and 1 bag steamable vegetables; total cook time is about 40 minutes, so preheat the oven first and start the rice near the end of the 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 lean boneless pork loin roast is seasoned simply and roasted until tender, then sliced and served alongside sauteed tri-color peppers and sweet corn on the cob. This colorful, dairy-free plate is bright, filling, and budget-friendly for two.
Sale items used: Boneless Pork Half Loin ($1.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00), Kroger Sweet Corn 4 ct (2 for $7.00)
Prep time: 15 minutes active, 70 minutes total
Serving note: Purchase approximately 1.5 lbs of boneless pork loin at $1.99/lb; use 3 peppers from the 6-count bag (saving the rest for Thursday) and 2 ears of corn from the 4-count bag (saving 2 for Friday); roast time is about 55 minutes, so plan ahead and start the pork at least 1 hour before dinner.
Recipes:
- Sheet Pan Pork and Peppers

Wednesday
Meal: Smithfield Dinner Sausage Links with Prego Pasta Sauce over Rana Pasta
Description: Savory Smithfield dinner sausage links are browned in a skillet and simmered in Prego pasta sauce, then ladled over tender Rana pasta for a hearty, dairy-free Italian-inspired dinner. This quick one-pan meal comes together in under 30 minutes and is deeply satisfying for two.
Sale items used: Smithfield Bacon or Dinner Sausage Links 19 oz ($3.99 with digital coupon), Prego Pasta Sauce 23-24 oz ($1.59), Rana Pasta 10 oz ($3.99)
Prep time: 25 minutes
Serving note: Use the full 19 oz package of Smithfield Dinner Sausage Links split between two people; use half the jar of Prego sauce (save the rest for another use) and the full 10 oz package of Rana pasta, which is sized well for two servings; activate the digital coupon before checkout to get the $3.99 price on the sausage.
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 Italian chicken sausage is seared with the remaining tri-color peppers in a hot skillet, creating a colorful and flavorful one-pan meal that is completely dairy-free. Served over a box of Zatarain's rice, this quick skillet dinner is both satisfying and economical for two.
Sale items used: Simple Truth Italian Chicken Sausage 16 oz ($4.99), Kroger Tri-Color Peppers (remaining 3 peppers from Tuesday's 6-count bag, already purchased), Zatarain's Rice Sides 2 for $3.00
Prep time: 20 minutes
Serving note: Use the full 16 oz package of chicken sausage sliced into coins for two generous servings; use the 3 remaining peppers from the bag purchased Tuesday; use 1 box of Zatarain's rice; the tri-color pepper bag and second box of Zatarain's rice were already accounted for in prior days' purchases so no additional cost applies here.
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: Plump peeled and deveined shrimp are quickly seared in a hot skillet with garlic, olive oil, and herbs for a fast and elegant dairy-free dinner. The remaining sweet corn and a bag of steamable vegetables complete the plate with minimal effort for two.
Sale items used: Large Peeled and Deveined Shrimp 31-40 ct 2 lb bag ($7.99/lb), Kroger Sweet Corn (remaining 2 ears from Tuesday's 4-count bag, already purchased), Kroger Steamable Vegetables 2 for $3.00
Prep time: 15 minutes
Serving note: Purchase 1 lb of shrimp (approximately 31-40 shrimp) at $7.99/lb, which is plenty for two people as a main dish; the 2 lb bag is the listed unit so purchase 1 bag and use half, reserving the rest for another use or freezing; use the 2 remaining corn ears from Tuesday and 1 bag of steamable vegetables.
Recipes:
- 10-Minute Pan Seared Shrimp (Dairy Free)

SHOPPING LIST

Buy on sale:
- Perdue Chicken Thighs (1.5 lbs): $1.94
- Zatarain's Rice Sides (2 boxes, 1 pack of 2 for $3.00): $3.00
- Kroger Steamable Vegetables (2 bags, 1 pack of 2 for $3.00): $3.00
- Boneless Pork Half Loin (1.5 lbs): $2.99
- Kroger Tri-Color Peppers (1 pack of 6 ct): $6.00
- Kroger Sweet Corn (1 pack of 4 ct, from 2 for $7.00): $3.50
- Smithfield Dinner Sausage Links (1 pack, 19 oz, with digital coupon): $3.99
- Prego Pasta Sauce (1 jar, 23-24 oz): $1.59
- Rana Pasta (1 pack, 10 oz): $3.99
- Simple Truth Italian Chicken Sausage (1 pack, 16 oz): $4.99
- Large Peeled and Deveined Shrimp (1 bag, 2 lbs at $7.99/lb): $15.98
- Kroger Steamable Vegetables (1 additional bag, from 2 for $3.00 - second bag of second pair): $1.50

Pantry staples needed:
- Olive oil or cooking oil
- Garlic (fresh or minced)
- Salt and black pepper
- Italian seasoning or dried herbs (oregano, basil)
- Paprika or garlic powder for chicken rub