Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Thighs with Sweet Corn and Baby Carrots
Description: Two bone-in chicken thighs are seasoned with garlic, paprika, and olive oil, then roasted in the oven until golden and juicy. Fresh sweet corn on the cob and tender baby carrots round out this simple, satisfying dairy-free dinner for one.
Sale items used: Perdue Chicken Drumsticks or Thighs ($0.99/lb), Kroger Sweet Corn 4 ct Tray ($4.99 each), Kroger Cut & Peeled Baby Carrots 1 lb ($1.39 each)
Prep time: 45 minutes
Serving note: Use approximately 0.75 lb of chicken thighs (about 2 thighs); bake at 425F for 35-40 minutes. Use 1 ear of corn from the 4-count tray (save the rest for later in the week or snacking). Use roughly one-quarter of the 1 lb carrot bag for this meal. Total bake time is about 45 minutes, so preheat the oven while you prep the vegetables to keep things moving.

Tuesday
Meal: Eckrich Smoked Sausage and Kroger Packaged Vegetables Skillet
Description: Sliced Eckrich smoked sausage is browned in a skillet with a generous portion of packaged vegetables, seasoned with garlic, black pepper, and a splash of olive oil for a quick one-pan meal. This hearty, dairy-free skillet comes together in under 20 minutes and is perfect for a busy weeknight.
Sale items used: Eckrich Smoked Sausage 12-14 oz ($2.99 each with Digital Coupon), Kroger Packaged Vegetables 24-32 oz ($6.00 each)
Prep time: 20 minutes
Serving note: Use about one-third of the sausage package (roughly 4-5 oz) for one serving; refrigerate the rest for another use. Use about one-third of the vegetable package for this meal and store the remainder for Friday's shrimp dinner.
Recipes:
- Quick and Colorful Sausage and Veggies Skillet Delight

Wednesday
Meal: Ground Beef Sloppy Joes on Ball Park Buns
Description: Lean ground beef is browned and simmered in Manwich sauce for a classic, saucy sloppy joe filling spooned generously over a soft Ball Park bun. This quick dairy-free dinner is ready in about 25 minutes and uses budget-friendly sale items.
Sale items used: Kroger 80% Lean Ground Beef ($4.99/lb), Manwich Sauce 15-16 oz ($0.99 each, Mix & Match 5 or more), Ball Park Buns 8 ct ($2.99 each)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of ground beef for one serving; at $4.99/lb that comes to about $2.50 for the portion. Use 1 bun from the 8-count pack and store the rest. Use about half the can of Manwich sauce and refrigerate the remainder. To qualify for the Mix & Match pricing on Manwich, pair it with 4 other eligible Mix & Match items such as Hunt's Pasta Sauce, Campbell's Tomato Soup, Heinz Yellow Mustard, and Kraft BBQ Sauce.

Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.

Recipes:
- Dairy-Free Sloppy Joes Recipe (Wraps or Sandwiches)

Thursday
Meal: Pan-Seared Springer Mountain Chicken Tenders with Snacking Tomatoes and Baby Carrots
Description: Springer Mountain chicken tenders are seasoned and pan-seared in olive oil until golden and cooked through, served alongside sweet snacking tomatoes and crisp baby carrots for a light, colorful dairy-free plate. This meal is quick to prepare and highlights fresh, simple flavors.
Sale items used: Springer Mountain Boneless Chicken Breast or Tenders ($3.99/lb), Private Selection Snacking Tomatoes 10 oz (2 for $7.00), Kroger Cut & Peeled Baby Carrots 1 lb (already purchased Monday)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of chicken tenders at $3.99/lb, which comes to about $2.00 for the portion. One package of snacking tomatoes (half of the 2-for-$7 deal) is used here; buy both and use the second package for snacking or another meal. Use another quarter of the baby carrot bag purchased on Monday.
Recipes:
- Pan-Fried Chicken Tenders (Dairy and Gluten Free) Easy Paleo Recipe

Friday
Meal: Garlic-Seasoned Jumbo EZ Peel Shrimp with Kroger Packaged Vegetables
Description: Jumbo raw shrimp are tossed in garlic, olive oil, and a pinch of red pepper flakes, then quickly sauteed in a hot skillet until pink and tender. They are served over the remaining Kroger packaged vegetables from Tuesday for a fast, flavorful, and completely dairy-free finish to the week.
Sale items used: Jumbo EZ Peel Shrimp 21-25 ct ($7.99/lb, sold in 2 lb bag), Kroger Packaged Vegetables 24-32 oz (already purchased Tuesday)
Prep time: 15 minutes
Serving note: The shrimp are sold in a 2 lb bag at $7.99/lb, making the full bag $15.98. For one person, use approximately 0.5 lb of shrimp for this meal and freeze the remaining 1.5 lbs in portions for future use. The cost attributed to this week is $4.00 (0.5 lb at $7.99/lb). Use the remaining packaged vegetables from Tuesday's purchase to complete the plate.
Recipes:
- The BEST Paleo Paprika Garlic Shrimp Recipe (Gluten free, Dairy free)
- Dairy-Free Shrimp Scampi Recipe (No Butter!)

SHOPPING LIST

Buy on sale:
- Perdue Chicken Thighs (0.75 lb): $0.75
- Kroger Sweet Corn 4 ct Tray (x1): $4.99
- Kroger Cut & Peeled Baby Carrots 1 lb (x1): $1.39
- Eckrich Smoked Sausage 12-14 oz (x1): $2.99
- Kroger Packaged Vegetables 24-32 oz (x1): $6.00
- Kroger 80% Lean Ground Beef (0.5 lb): $2.50
- Manwich Sauce 15-16 oz (x1): $0.99
- Hunt's Pasta Sauce 24 oz (x1): $0.99
- Campbell's Tomato Soup 10.75 oz (x1): $0.99
- Heinz Yellow Mustard 14 oz (x1): $0.99
- Kraft BBQ Sauce 17.5-18 oz (x1): $0.99
- Ball Park Buns 8 ct (x1): $2.99
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
- Springer Mountain Chicken Tenders (0.5 lb): $2.00
- Private Selection Snacking Tomatoes 10 oz (x2): $7.00
- Jumbo EZ Peel Shrimp (0.5 lb used this week from 2 lb bag at $7.99/lb): $4.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Paprika
- Black pepper
- Salt
- Red pepper flakes
- Cooking spray (optional)