Kroger Dairy-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan keeps things dairy-free without sacrificing flavor, leaning on fresh avocado for creaminess instead of any cheese or cream. You'll start Monday with tender slow-cooked pulled pork over rice, then move into quick weeknight wins like Tuesday's sausage and pepper skillet and Wednesday's stuffed peppers made with a Ground Beef and Pork Blend for just $8.00. Thursday brings a lighter grilled chicken dinner with a crisp honeycrisp apple slaw, and Friday closes things out with a fun shrimp and peach stir-fry topped with more fresh avocado. Sale items like the Pork Butt at $3.98 and Kroger Dinner Sausage Links at $3.99 help stretch your dollars while keeping prep simple, with most nights ready in 30 minutes or less.
5-DAY MEAL PLAN
Monday
Meal: Slow-Cooked Pulled Pork Bowls with Avocado
Description: Pork butt is slow-cooked until tender and shredded, then served over rice with fresh avocado slices. A simple, budget-friendly start to the week with a bright, creamy topping that's fully dairy-free.
Sale items used: Pork Butt, Bone-In or Boneless Pork Loin; Large Avocados
Prep time: 20 minutes active (cooks 4-5 hours)
Serving note: 2 lb pork butt, 2 large avocados sliced; make-ahead note - start the pork in a slow cooker in the morning or the night before since total cook time exceeds an hour.
Recipes:
- Slow-Cooker BBQ Pulled Pork Bowls
- Crockpot Pulled Pork Bowls
- Crockpot Pulled Pork Bowls
Tuesday
Meal: Sausage, Pepper and Onion Skillet
Description: Kroger Dinner Sausage Links are sliced and pan-seared with peppers and onions until caramelized. A quick, one-skillet weeknight dinner with smoky, savory flavor.
Sale items used: Kroger Dinner Sausage Links
Prep time: 30 minutes
Serving note: 1 package Kroger Dinner Sausage Links (serves 4), sliced; 2 bell peppers and 1 onion (pantry staples), sliced and sauteed.
Recipes:
- Skillet Italian Sausage, Peppers and Onions
- Sausage and Peppers Skillet
- Sausage, Peppers, and Onions
Wednesday
Meal: Ground Beef and Pork Stuffed Peppers
Description: A hearty blend of ground beef and pork is seasoned and baked inside bell peppers until tender. A comforting, hands-off oven dinner with no dairy filler needed.
Sale items used: Ground Beef and Pork Blend, 2 lb
Prep time: 45 minutes
Serving note: 2 lb Ground Beef and Pork Blend, 4 bell peppers (pantry staples) halved and stuffed.
Recipes:
- Dairy Free Stuffed Peppers
- Beef Stuffed Peppers Recipe (Dairy-Free & Gluten-Free)
- Dairy-Free Stuffed Peppers
Thursday
Meal: Grilled Chicken Breast with Honeycrisp Apple Slaw
Description: Chicken breasts are grilled until juicy and served alongside a crisp slaw made with sliced honeycrisp apples. Light, fresh, and quick for a Thursday night.
Sale items used: Springer Mountain Boneless Chicken Breasts or Tenders; Honeycrisp Apples
Prep time: 30 minutes
Serving note: 2 lb chicken breasts (grilled, 4 portions), 1 lb honeycrisp apples thinly sliced for slaw with shredded cabbage (pantry staple).
Recipes:
- Apple Cider Chicken
- Baked Apple Honey Dijon Chicken Breasts
- Crispy Chicken Cutlets with Apple Slaw
Friday
Meal: Shrimp and Peach Stir-Fry with Avocado
Description: Cooked shrimp are quickly stir-fried with California yellow peaches for a sweet-savory finish, topped with fresh avocado. A fast, premium-feeling dinner to close the week.
Sale items used: Extra Large Cooked Shrimp; California Yellow Peaches or Plums; Large Avocados
Prep time: 20 minutes
Serving note: 2 lb cooked shrimp, 1 lb peaches sliced, 2 large avocados sliced for topping.
Recipes:
- Spicy Shrimp with Peach Salad
- Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Pork Butt, Bone-In or Boneless Pork Loin (2 lb): $3.98
- Kroger Dinner Sausage Links (1 package): $3.99
- Ground Beef and Pork Blend, 2 lb (1 package): $8.00
- Springer Mountain Boneless Chicken Breasts or Tenders (2 lb): $7.98
- Extra Large Cooked Shrimp (2 lb): $13.98
- Large Avocados (4 each): $5.96
- Honeycrisp Apples (1 lb): $2.49
- California Yellow Peaches or Plums (1 lb): $1.99
Pantry staples needed:
- Bell peppers, onions, cabbage (for slaw)
- Rice
- Cooking oil, salt, pepper, and general seasonings
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Butt, Bone-In or Boneless Pork Loin: $1.99/lb with card
- Boneless Strip Steaks, Family Pack: $11.99/lb with card
- Springer Mountain Boneless Chicken Breasts or Tenders: $3.99/lb with card
- Extra Large Cooked Shrimp: $6.99/lb with digital coupon
- Johnsonville Dinner Sausage: $4.49 each with digital coupon
- Kroger Dinner Sausage Links: $3.99 each with card
- Home Chef St. Louis Style Ribs: $14.99 each with card
- Ball Park Beef Hot Dogs: $5.99 each with card
- Private Selection Angus Beef Patties: $8.00 each with card
- Private Selection Chuck & Brisket Ground Beef: $15.00 each with card
- Kroger Breakfast Sausage or Kroger Pepperoni: $2.99 each with card
- Atlantic Salmon Portion: $12.00 each with card
- Private Selection Angus 90% Lean Ground Sirloin: $8.99 each with card
- Ground Beef and Pork Blend, 2 lb: $8.00 each with card
- Simple Truth Bacon or Eckrich Smoked Sausage: $5.00 each with card
- Home Chef Fried or Baked Chicken: $8.99 each with card
- Amylu Chicken Sausage or Meatballs: $5.00 each with card
- Simple Truth Natural Turkey Burgers: $8.99 each with card
- Tyson Frozen Chicken: $5.99 each with card
Deli and prepared on sale:
- Reser's Potato Salad, Macaroni Salad or Cole Slaw: $3.99 with card
- Oscar Mayer Lunchables Fun Pack: $2.49 each
Produce on sale:
- Large Avocados: $1.49 each with card
- Honeycrisp Apples: $2.49/lb with card
- California Yellow Peaches or Plums: $1.99/lb with digital coupon
- Kroger Bartlett or Bosc Pears: $3.99 each with card
- Raspberries or Blackberries: $2.99 each with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Private Selection Tomato Bowls: $5.00 each with card
- Carving Pumpkins: $5.00 each with card
Dairy and eggs on sale:
- Dannon Oikos Protein Shake: $1.99 each with digital coupon
Bakery and bread on sale:
- Pumpkin or Apple Pie: $4.99 each with digital coupon
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.79 each with digital coupon
- Thomas' English Muffins or Bagels: $3.49 each
- Artesano Bread: $3.49 each
- Private Selection Widepan Bread: $3.49 each with card
- Pumpkin Snickerdoodle Muffins: $5.00 each with card
- Private Selection Pumpkin Spice Bundt Cake: $6.00 each with card
- Pumpkin Spice Cake: $6.00 each with card
- Fresh Baked Cookies: $3.00 each with card
- Kroger Caramel Apples: $1.79 each with card
- Ball Park Buns: $3.49 each with card
Pantry on sale:
- Goldfish Crackers or Simply Fruit Drink/Ade: $1.99 each
- Cheez-It Family Size Crackers or Town House Crackers: $3.99 each
- Simply Orange Juice or Nature's Path Cereal: $3.49 each
- Pepperidge Farm Cookies or Kind Granola: $3.99 each
- Kellogg's Cereal: $1.79 each with digital coupon
- Quaker Chewy Bars: $1.49 each
- Party Size Lay's Potato Chips, Smartfood Popcorn or Sunchips: $3.49 each with digital coupon
- Ken's Salad Dressing or Cholula Hot Sauce: $2.49 each
- Sweet Baby Ray's Barbecue Sauce or French's Yellow Mustard: $1.49 each
- Pringles: $1.49 each
- Smucker's Uncrustables: $9.49 each
- Malt-O-Meal Cereal or Kashi Cereal: $4.99 each
- Progresso Soup: 6 for $9.00 with card
- Starkist Tuna or Nissin Ramen: 4 for $5.00 with card
- Nestlé Toll House Cookie Dough: $4.49 with card
- Swanson Broth: 2 for $5.00 with card
- Hormel Chili: 2 for $5.00 with card
- Bigelow Tea: $2.99 with card
- Chips Ahoy Cookies: 2 for $6.00 with card
- 42 ct Frito-Lay Multipack: $20.00 with card
- M&M's Sharing Size Candy: $4.99 with card
- Little Debbie Snacks: 2 for $6.00 with card
- Barebells Pumpkin Spice Protein Bars: $9.49 with card
- Built Puff Protein Bars or Clif Builders Protein Bars: $9.99 with card
- Lesser Evil Popcorn: 2 for $6.00 with card
Frozen on sale:
- Red Baron Pizza: $3.49 each with digital coupon
- Jimmy Dean Chicken Biscuit Breakfast Sandwiches: $4.99 each with digital coupon
- Jimmy Dean Breakfast Sandwiches: $4.99 each with digital coupon
- Outshine Fruit Bars or Totino's Pizza Rolls: $4.99 each
- Totino's Pizza Rolls, 130 ct: $11.99 with card
- Kroger Family Size Appetizers: $8.99 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.
$48.37
for 4 people · $12.09 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 16, 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.