Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Oven-Baked BBQ Pork Back Ribs
Description: Tender pork back ribs are rubbed with spices, slow-baked until fall-off-the-bone, then finished with a dairy-free BBQ sauce glaze. A perfectly portioned rack section for two, served alongside your favorite sides.
Sale items used: Pork Back Ribs, Sweet Baby Ray's Barbecue Sauce (pantry item, optional buy)
Prep time: 15 minutes active, 90 minutes total
Serving note: 1.5 lbs pork back ribs for 2 people. Since total cook time exceeds 60 minutes, season ribs the night before and refrigerate to save time on Monday.
Tuesday
Meal: Skillet Ground Beef and Rice Bowl
Description: Lean ground beef is browned with onions and seasonings, then served over fluffy white rice for a quick, hearty weeknight bowl. A simple dairy-free dinner ready in well under an hour.
Sale items used: Kroger 93% Lean Ground Beef, Minute Rice White Rice
Prep time: 30 minutes
Serving note: 0.75 lb ground beef and 1 cup dry rice (yields about 3 cups cooked) for 2 people.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
Wednesday
Meal: Grilled Chicken Sausage with Buns and Roasted Potatoes
Description: Dairy-free chicken sausages are grilled until juicy and served in soft buns, paired with crispy oven-roasted frozen potatoes. A light, satisfying meal for two.
Sale items used: Simple Truth Chicken Sausage, Kroger Buns, Ore-Ida Frozen Potatoes
Prep time: 35 minutes
Serving note: 4 chicken sausage links (1 package) and 4 buns for 2 people; use about half the bag of frozen potatoes.
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
Recipes:
- Roasted Chicken Sausage, Peppers and Potatoes
Thursday
Meal: Broth-Poached Cod with Rice
Description: Flaky cod fillets are gently poached in a flavorful dairy-free broth, then served over steamed rice for a light, protein-rich dinner. A comforting, easy meal for two.
Sale items used: Morey's Cod, Simple Truth Organic Broth, Minute Rice
Prep time: 25 minutes
Serving note: 1 package Morey's Cod (2 fillets) and 1 cup dry rice for 2 people; use about half the broth carton.
Recipes:
- Poached Cod with Miso and Brothy Rice
Friday
Meal: Garlic Shrimp Skillet with Rice and Grapes
Description: Juicy cooked shrimp are quickly sauteed with garlic and olive oil, served over rice with a refreshing side of sweet seedless grapes. A bright, easy end-of-week dinner for two.
Sale items used: Extra-Large Cooked Shrimp, Minute Rice, Cotton Candy Grapes
Prep time: 20 minutes
Serving note: 1 lb shrimp, 1 cup dry rice, and 1 lb grapes for 2 people.
Recipes:
- Garlic Fried Rice with California Grapes
- Gluten-free, Dairy-free Buttery, Garlicky Classic Shrimp Scampi & Rice Recipe
- Garlic Butter Shrimp Rice Recipe Ready in 25 Minutes
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Pork Back Ribs (1.5 lbs): $4.49
- Kroger 93% Lean Ground Beef (0.75 lb): $5.24
- Simple Truth Chicken Sausage (1 package): $4.99
- Kroger Buns (1 package): $1.79
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
- Ore-Ida Frozen Potatoes (1 package): $2.99
- Morey's Cod (1 package): $7.99
- Minute Rice White Rice (1 package, used across 3 meals): $1.49
- Extra-Large Cooked Shrimp (1 lb): $8.99
- Cotton Candy Grapes (1 lb): $3.99
- Simple Truth Organic Broth (1 carton): $3.99
Pantry staples needed:
- BBQ seasoning rub, salt, pepper, garlic
- Cooking oil
- Onion
- Sweet Baby Ray's Barbecue Sauce (if not on hand)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Back Ribs: $2.99/lb with card
- Whole Beef Brisket (Limit 2): $3.99/lb with card
- Kroger 93% Lean Ground Beef: $6.99/lb with card
- Oscar Mayer Bacon: $4.99 each with digital coupon
- Wild-Caught Snow Crab Clusters: $10.99/lb with digital coupon
- Oscar Mayer Meat Wieners: $1.77 each with digital coupon
- Schweid & Sons Beef Patties: $10.00 each with card
- Home Chef St. Louis Style Ribs (2 lb): $13.99 each with card
- Private Selection Angus Beef Patties or Kroger Boneless Chicken Tenders/Cutlets/Thighs: $8.00 each with card
- Armour Lunchmakers: 5 for $5.00 with card
- Fresh Atlantic Salmon Fillets: $9.99/lb with card
- Extra-Large Cooked Shrimp (26-30ct, 2lb bag): $8.99/lb with card
- Boneless Ribeye Steaks Family Pack: $14.99/lb with card
- Morey's Cod, Flounder or Salmon: $7.99 each with card
- Home Chef Fried or Baked Chicken (8-piece): $8.99 each with card
- Simple Truth Chicken Sausage: $4.99 each with card
- José Olé Taquitos or Beyond Meat Entrée: $5.99 each with card
- Simple Truth Natural Boneless Chicken Breasts Family Pack: $3.99/lb with card
- Jack Link's Beef Jerky: $9.99 each with card
Deli and prepared on sale:
- Kroger Potato Salad, Macaroni Salad or Cole Slaw: $7.00 with card
- Kroger Coleslaw: $1.99 with card
- Kroger Side Dish: 2 for $6.00 with card
Produce on sale:
- California Yellow or White Peaches or Nectarines: $1.99/lb with card
- Jumbo Blueberries: $4.99 each with card
- Whole Seedless Watermelon (Limit 5): $3.99 each with card
- Red, Green or Black Seedless Grapes: $1.99/lb with digital coupon
- Cotton Candy, Moon Drops or Gum Drops Grapes: $3.99/lb with card
- Private Selection Autumn Crisp or Holiday Grapes: $5.99 each with card
- Simple Truth Organic Seedless Grapes: $6.99 each with card
- Kroger Adorbs Seedless Mandarins (5 lb): $6.99 with card
- Kroger Gala, Pink Lady or Cosmic Crisp Apples (4 ct): $4.00 with card
- Raspberries or Blackberries: $2.99 with card
- Mixed Fruit Bowl: $15.99 with card
Bakery and bread on sale:
- Kroger Buns: $1.79 with card
- Fresh Baked Cookies: $3.00 each with card
- Mini Cupcakes: $5.00 with card
- Thomas' English Muffins or Thomas' Swirl Bread: $2.99 each with card
Pantry on sale:
- Simply Fruit Drink or Ade: $1.99 each with card
- Sweet Baby Ray's Barbecue Sauce or French's Yellow Mustard: $1.49 each with card
- Heinz Ketchup: $3.49 each with card
- Ken's Salad Dressing or Kraft Salad Dressing: $2.49 each with card
- Nabisco Family Size Snack Crackers or Ritz Crackers: $3.49 each with digital coupon
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.49 each with digital coupon
- Kellogg's Large Size Cereal: $2.49 each with digital coupon
- Hellmann's Mayonnaise: $4.49 each with digital coupon
- Barilla Protein Plus Pasta or Rao's Pasta: $1.79 each with card
- Betty Crocker Fruit Snacks or Yoplait Go-Gurt: $1.99 each with card
- Nature Valley Bars or Kroger Juice Cocktail: $1.99 each with card
- Starbucks Coffee: $9.99 each with card
- Simply Orange Juice or Post Large Size Cereal: $3.49 each with card
- Simple Truth Organic Broth: $3.99 with card
- Minute Rice White Rice or Jasmine Rice: $1.49 each with card
- Kettle Brand Potato Chips: $3.99 with card
Frozen on sale:
- Ore-Ida Frozen Potatoes: $2.99 each with digital coupon
- Nestlé Drumstick Cones: $5.99 each with digital coupon
- DiGiorno Pizza or Hot Pockets: $3.99 each with digital coupon
- Tyson Frozen Chicken or Perdue Frozen Chicken: $5.99 each with card
- Simple Truth Turkey Burgers or Grass-Fed Beef Burgers: $8.99 each with card
- Outshine Fruit Bars or Kroger Frozen Chocolate Covered Fruit: $4.99 each with card
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$45.95
for 2 people · $22.98 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 02, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Kroger.