Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Seared Boneless Chicken Breasts with Roasted Tri-Color Peppers and Corn
Description: One boneless chicken breast is seasoned and seared in a hot skillet until golden and juicy, then served alongside roasted tri-color peppers and a fresh ear of sweet corn. This simple, colorful plate comes together quickly and is naturally dairy-free with pantry olive oil and spices.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00), Kroger Sweet Corn 4 ct ($4.99)
Prep time: 30 minutes
Serving note: Use approximately 0.5 lb (1 medium breast) of chicken at $1.99/lb; use 2-3 peppers from the 6-ct bag (remainder used Thursday); use 1 ear of corn from the 4-ct bag (remainder used Wednesday). Total active time is well under 60 minutes.

Tuesday
Meal: Smoked Sausage and Gourmet Potato Skillet with Broccoli
Description: Sliced smoked sausage is browned in a skillet with cubed gourmet potatoes until everything is crispy and caramelized, then steamed broccoli florets are stirred in for a hearty one-pan dinner. The whole skillet is seasoned with garlic, paprika, and black pepper for a bold, dairy-free meal.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Private Selection Gourmet Potatoes 3 lb ($6.00), Broccoli Crowns ($1.99/lb)
Prep time: 30 minutes
Serving note: Use roughly one-third of the sausage link (about 7-8 oz) for one serving; use about 0.5 lb of potatoes from the 3 lb bag (remainder stored for the week); use about 0.4 lb of broccoli. Leftover sausage and potatoes keep well refrigerated for 3-4 days.
Recipes:
- Tasty Smoked Sausage and Potatoes Skillet (30 Minutes)

Wednesday
Meal: Pan-Seared Large Shrimp with Avocado, Tomato, and Corn Salsa
Description: Raw large shrimp are quickly pan-seared with garlic and olive oil, then piled over a fresh salsa made from diced avocado, chopped tomato, and cut corn kernels. This bright, restaurant-style dish is ready in under 20 minutes and is completely dairy-free.
Sale items used: Large Peeled and Deveined Shrimp 2 lb bag ($6.99/lb), Large Avocados 2 for $3.00, Grainger County Tomatoes ($2.49/lb), Kroger Sweet Corn 4 ct (already purchased Monday)
Sale items used: Large Peeled and Deveined Shrimp ($6.99/lb), Large Avocados 2 for $3.00, Grainger County Tomatoes ($2.49/lb)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of shrimp for one serving (roughly 15-20 shrimp from the 2 lb bag); use 1 avocado from the 2-pack; use about 0.3 lb of tomato; use 1 ear of corn from the Monday purchase. Remaining shrimp can be refrigerated for 1-2 days or frozen.
Recipes:
- Grilled Shrimp Bowl with Avocado, Corn Salsa and Creamy Sauce

Thursday
Meal: Ground Beef and Pork Blend Lettuce-Wrap Bowls with Peppers and Tomato
Description: Seasoned ground beef and pork blend is browned with diced tri-color peppers and tomato, then spooned into crisp lettuce leaves for a light but filling bowl-style dinner. A splash of soy sauce and garlic from the pantry gives the filling a savory, umami-rich flavor without any dairy.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin 16 oz or 80% Lean Ground Beef and Pork Blend 2 lb ($8.00 each), Kroger Tri-Color Peppers (already purchased Monday), Grainger County Tomatoes ($2.49/lb)
Prep time: 25 minutes
Serving note: Use about 0.5 lb of the ground blend for one serving; use 2 remaining peppers from the Monday 6-ct bag; use about 0.25 lb of tomato. Purchase the 2 lb blend pack and refrigerate or freeze the remaining 1.5 lbs for future meals. Romaine or butter lettuce leaves from the pantry or a quick grab at the store serve as the wraps.

Friday
Meal: Oven-Baked St. Louis Style Pork Ribs with Broccoli
Description: A half-pound portion of St. Louis style pork ribs is rubbed with smoky spices and slow-baked in the oven until tender and caramelized, then served with roasted broccoli florets on the side. Because a full rack is impractical for one person, purchasing by the pound and asking the butcher to cut a smaller portion keeps waste and cost low.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Broccoli Crowns ($1.99/lb)
Prep time: 20 minutes active, about 2.5 hours total (low and slow in oven)
Serving note: Purchase approximately 1 lb of ribs (roughly 3-4 bones) at $2.99/lb; use about 0.4 lb of broccoli. Make-ahead tip - season the ribs the night before and refrigerate overnight for deeper flavor, then bake at 275 degrees F for 2 to 2.5 hours the day of. Start ribs by early afternoon if serving at dinner time.

SHOPPING LIST

Buy on sale:
- Heritage Farm Boneless Chicken Breasts (0.5 lb): $1.00
- Kroger Tri-Color Peppers 6 ct (x1 bag): $6.00
- Kroger Sweet Corn 4 ct (x1 pack): $4.99
- Eckrich Smoked Sausage 23.3 oz (x1 pack): $5.00
- Private Selection Gourmet Potatoes 3 lb (x1 bag): $6.00
- Broccoli Crowns (0.8 lb total across Tuesday and Friday): $1.59
- Large Peeled and Deveined Shrimp (0.5 lb): $3.50
- Large Avocados (x1 pair, 2 for $3.00): $3.00
- Grainger County Tomatoes (0.55 lb total across Wednesday and Thursday): $1.37
- Private Selection 80% Lean Ground Beef and Pork Blend 2 lb (x1 pack): $8.00
- St. Louis Style Pork Ribs (1 lb): $2.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Paprika or smoked paprika
- Soy sauce or coconut aminos (for Thursday lettuce wraps)
- Onion powder
- Dried oregano or Italian seasoning
- Lettuce leaves (butter or romaine, for Thursday wraps)
- Cooking spray or neutral oil for searing