Kroger Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Thighs with Sweet Corn and Baby Carrots
Description: Four bone-in chicken thighs are seasoned with garlic, olive oil, and herbs, then roasted until golden and juicy for a satisfying dinner for two. Sweet corn on the cob and tender baby carrots round out the plate with minimal effort and maximum flavor.
Sale items used: Perdue Chicken Drumsticks or Thighs ($0.99/lb), Kroger Sweet Corn 4 ct Tray ($4.99), Kroger Cut & Peeled Baby Carrots 1 lb ($1.39)
Prep time: 15 minutes active, 45 minutes total
Serving note: Plan on about 1.5 lbs of chicken thighs for 2 people (roughly 4 thighs); use 2 ears of corn from the 4-count tray and save the remaining 2 ears for later in the week. Chicken goes into the oven first so sides can be added in the final 20 minutes.

Tuesday
Meal: Eckrich Smoked Sausage and Kroger Packaged Vegetables Skillet
Description: Sliced Eckrich smoked sausage is browned in a skillet with a bag of Kroger packaged vegetables, seasoned with garlic, black pepper, and a splash of olive oil for a quick one-pan dinner. This hearty skillet comes together in under 25 minutes and is completely dairy-free with bold, smoky flavor.
Sale items used: Eckrich Smoked Sausage 12-14 oz ($2.99 with Digital Coupon), Kroger Packaged Vegetables 24-32 oz ($6.00)
Prep time: 25 minutes
Serving note: One 12-14 oz package of Eckrich sausage and one 24-32 oz bag of Kroger packaged vegetables is the right amount for 2 generous servings. Slice the sausage into coins and cook on medium-high heat for best browning.
Recipes:
- Quick and Colorful Sausage and Veggies Skillet Delight

Wednesday
Meal: Ground Beef Sloppy Joes on Ball Park Buns
Description: One pound of Kroger 80% lean ground beef is cooked down with Manwich sauce for a classic, saucy sloppy joe filling that serves two with leftovers to spare. Pile it onto soft Ball Park buns for a quick, satisfying weeknight dinner that is naturally dairy-free.
Sale items used: Kroger 80% Lean Ground Beef ($4.99/lb), Manwich Sauce 15-16 oz ($0.99 with Mix & Match 5 or more), Ball Park Buns 8 ct ($2.99), Kraft BBQ Sauce 17.5-18 oz ($0.99 with Mix & Match 5 or more)
Prep time: 20 minutes
Serving note: Use 1 lb of ground beef, which gives 2 large sloppy joes per person; use 4 buns from the 8-count pack and save the rest. To qualify for the $0.99 Mix & Match pricing, pick up at least 5 qualifying items total across the Mix & Match category this week.

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 with garlic powder, paprika, and olive oil, then seared in a hot skillet until golden and cooked through for a lean, flavorful protein. Halved Private Selection snacking tomatoes and fresh baby carrots served alongside make this a bright, colorful, and completely dairy-free plate.
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 ($1.39)
Prep time: 20 minutes
Serving note: Plan on about 1 lb of chicken tenders for 2 people; one 10 oz container of snacking tomatoes is plenty for two as a side. The baby carrots purchased on Monday can be used again here, no second bag needed.
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 EZ peel shrimp are tossed in garlic, olive oil, lemon juice, and red pepper flakes, then sauteed quickly in a hot skillet for a restaurant-quality dinner at home. A bag of Kroger packaged vegetables steamed or stir-fried alongside makes this a complete, colorful, and dairy-free meal ready in under 20 minutes.
Sale items used: Jumbo EZ Peel Shrimp 21-25 ct ($7.99/lb), Kroger Packaged Vegetables 24-32 oz ($6.00)
Prep time: 20 minutes
Serving note: Plan on about 1 lb of shrimp for 2 people, which yields roughly 21-25 pieces total, a generous serving per person. The shrimp are sold in a 2 lb bag at $7.99/lb, so the cost for 1 lb is $7.99; ask at the seafood counter if individual pound portions are available, or freeze the second pound for later use.
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 (1.5 lbs): $1.49
- 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, with Digital Coupon): $2.99
- Kroger Packaged Vegetables 24-32 oz (x2, one for Tuesday, one for Friday): $12.00
- Kroger 80% Lean Ground Beef (1 lb): $4.99
- 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.
- Manwich Sauce 15-16 oz (x1, Mix & Match): $0.99
- Kraft BBQ Sauce 17.5-18 oz (x1, Mix & Match): $0.99
- Springer Mountain Chicken Tenders (1 lb): $3.99
- Private Selection Snacking Tomatoes 10 oz (x2 for the 2 for $7.00 deal): $7.00
- Jumbo EZ Peel Shrimp (1 lb at $7.99/lb): $7.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika
- Red pepper flakes
- Lemon juice or fresh lemons
- Dried herbs (such as thyme or Italian seasoning)