Kroger Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan gives you a satisfying, dairy-free lineup that leans on Kroger's sale items to keep things simple and delicious. You'll start with fall-off-the-bone Pork Back Ribs on Monday, brushed with Sweet Baby Ray's Barbecue Sauce and paired with crispy fries and fresh watermelon. Tuesday keeps things fast with a Skillet Ground Beef and Rice Bowl, while Wednesday brings juicy Grilled Chicken Sausage with buns and roasted potatoes for a casual, low-cleanup dinner. Thursday's Broth-Poached Cod offers a light, clean-flavored option, and Friday wraps up the week with a Garlic Shrimp Skillet served over rice with cool, sweet grapes on the side. Each meal is built around fresh proteins and simple sides so you get variety without extra fuss at the stove.

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked BBQ Pork Back Ribs
Description: Pork back ribs are seasoned and baked low and slow until tender, then brushed with Sweet Baby Ray's Barbecue Sauce. Served with crispy oven-baked fries and fresh watermelon slices.
Sale items used: Pork Back Ribs, Sweet Baby Ray's Barbecue Sauce, Ore-Ida Frozen Potatoes, Whole Seedless Watermelon
Prep time: 15 minutes active, bakes about 75 minutes total
Serving note: 2 lbs Pork Back Ribs for 4 people; make-ahead note, ribs can be seasoned the night before to save time on Monday.

Tuesday
Meal: Skillet Ground Beef and Rice Bowl
Description: Lean ground beef is browned in a skillet with pantry aromatics and simmered with a splash of broth, then served over fluffy white rice. A simple, fast weeknight one-pan dinner.
Sale items used: Kroger 93% Lean Ground Beef, Minute Rice White Rice or Jasmine Rice
Prep time: 25 minutes
Serving note: 1.5 lbs Kroger 93% Lean Ground Beef and 1 box Minute Rice for 4 people.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)

Wednesday
Meal: Grilled Chicken Sausage with Buns and Roasted Potatoes
Description: Simple Truth Chicken Sausage is pan-seared until browned and juicy, tucked into buns, and paired with crispy roasted potato wedges. A quick, casual dinner with minimal cleanup.
Sale items used: Simple Truth Chicken Sausage, Kroger Buns, Ore-Ida Frozen Potatoes
Prep time: 25 minutes
Serving note: 2 packages Simple Truth Chicken Sausage, 1 package Kroger Buns, and 1 bag Ore-Ida Frozen Potatoes for 4 people.

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: Morey's cod fillets are gently poached in Simple Truth Organic Broth until flaky and tender, then plated over jasmine rice. A light, quick dinner with clean flavor.
Sale items used: Morey's Cod, Flounder or Salmon, Simple Truth Organic Broth, Minute Rice White Rice or Jasmine Rice
Prep time: 25 minutes
Serving note: 1 package Morey's Cod (assumed to serve 4), 1 carton Simple Truth Organic Broth, and 1 box Minute Rice for 4 people.
Recipes:
- Poached Cod with Miso and Brothy Rice

Friday
Meal: Garlic Shrimp Skillet with Rice and Grapes
Description: Extra-large cooked shrimp are quickly warmed in a garlic-oil skillet for a fast, flavorful main, served over rice with a side of cold seedless grapes for a refreshing contrast. A light way to close out the week.
Sale items used: Extra-Large Cooked Shrimp (26-30ct, 2lb bag), Minute Rice White Rice or Jasmine Rice, Red, Green or Black Seedless Grapes
Prep time: 20 minutes
Serving note: 2 lb bag Extra-Large Cooked Shrimp, 1 box Minute Rice, and 1 lb Seedless Grapes for 4 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

Buy on sale:
- Pork Back Ribs (2 lbs): $5.98
- Sweet Baby Ray's Barbecue Sauce (1): $1.49
- Ore-Ida Frozen Potatoes (2, one for Monday and one for Wednesday): $5.98
- Whole Seedless Watermelon (1): $3.99
- Kroger 93% Lean Ground Beef (1.5 lbs): $10.49
- Minute Rice White Rice or Jasmine Rice (3, one each for Tuesday, Thursday, Friday): $4.47
- Simple Truth Chicken Sausage (2 packages): $9.98
- 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.
- Morey's Cod, Flounder or Salmon (1 package): $7.99
- Simple Truth Organic Broth (1 carton): $3.99
- Extra-Large Cooked Shrimp (2 lb bag): $17.98
- Red, Green or Black Seedless Grapes (1 lb): $1.99

Pantry staples needed:
- Cooking oil
- Garlic
- Onion
- Salt and pepper
- General seasonings (paprika, garlic powder, etc.)