Kroger Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: Chicken breast at $2.29/lb is the standout deal this week, anchoring two dinners at just over a dollar a serving each. Eckrich Smoked Sausage at $5.00 for a 23.3 oz package is another strong value, giving you a hearty protein for about $1.25 a head. Ground beef at $5.99/lb rounds out the economical half of the week with a satisfying skillet dinner. Jumbo EZ Peel Shrimp at $6.99/lb (with digital coupon) earned the one premium night - it comes in at a noticeably lower per-serving cost than salmon or tri tip, making it the smartest splurge on this flyer. Salmon and tri tip were deliberately skipped because both push well past $19 for a single dinner for four, which would blow the weekly ceiling on their own.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Heritage Farm Boneless Chicken Breast with Steamed Corn and Asparagus
Description: Boneless chicken breasts are seasoned and seared in a skillet until golden and cooked through, then served alongside steamed sweet corn and tender asparagus spears. The combination of juicy chicken with crisp summer vegetables makes for a clean, satisfying gluten-free weeknight dinner.
Sale items used: Heritage Farm Boneless Chicken Breast, Kroger Sweet Corn (4 ct Package), Asparagus
Prep time: 35 minutes
Serving note: Use 2 lbs of Heritage Farm Boneless Chicken Breast (approximately 4 portions at 0.5 lb each). Use all 4 ears from one package of Kroger Sweet Corn. Use 1 lb of Asparagus.
Tuesday
Meal: Eckrich Smoked Sausage and Kroger Steamer Vegetables Skillet with Minute Rice
Description: Sliced Eckrich Smoked Sausage is browned in a skillet and tossed with cooked Kroger Steamer Vegetables for a quick one-pan meal. Serve over fluffy Minute Rice Cups for a filling, naturally gluten-free dinner that comes together in under 30 minutes.
Sale items used: Eckrich Smoked Sausage (23.3 oz, Select Varieties), Kroger Steamer Vegetables (10-12 oz), Minute Rice Cups (4 ct)
Prep time: 25 minutes
Serving note: Use one 23.3 oz package of Eckrich Smoked Sausage, sliced into rounds, which feeds 4 comfortably. Use two packages of Kroger Steamer Vegetables (purchased as 2 for $3.00) for enough volume for 4 servings. Use one 4 ct package of Minute Rice Cups, one cup per person.
Recipes:
- Sausage and Veggies Skillet - 30 Minute, One-Pan Meal - Julia's Album
- Smoky Sausage and Veggie Skillet
Wednesday
Meal: Kroger 80% Lean Ground Beef Taco Bowls with Sargento Shredded Cheese and Guacamole
Description: Seasoned ground beef is browned in a skillet and served over rice in bowls, topped with Sargento Shredded Cheese and a generous spoonful of made-in-store Guacamole. This build-your-own bowl format is naturally gluten-free and lets everyone customize their toppings.
Sale items used: Kroger 80% Lean Ground Beef, Sargento Shredded Cheese (5-8 oz, Select Varieties), Guacamole (14 oz, Select Varieties, Made In-Store), Minute Rice Cups (4 ct)
Prep time: 30 minutes
Serving note: Use 1.5 lbs of Kroger 80% Lean Ground Beef. Use one package of Sargento Shredded Cheese (purchased as 2 for $4.00 - the second package carries over to Friday). Use one 14 oz container of Guacamole. Use one 4 ct package of Minute Rice Cups, one cup per person.
Thursday
Meal: Kroger Beef Shaved Steak Stir-Fry with Asparagus and Sargento Shredded Cheese Rice Bowl
Description: Kroger Beef Shaved Steak is quickly cooked in a hot skillet with asparagus until the beef is browned and the asparagus is just tender, then seasoned with gluten-free pantry sauces and served over rice. The thin-cut beef cooks fast and picks up a savory sear that makes this bowl feel restaurant-worthy on a weeknight budget.
Sale items used: Kroger Beef Shaved Steak (14 oz, Select Varieties), Asparagus, Minute Rice Cups (4 ct)
Prep time: 25 minutes
Serving note: Use two 14 oz packages of Kroger Beef Shaved Steak for a total of 28 oz, which provides generous portions for 4 people. Use 1 lb of Asparagus, cut into 2-inch pieces. Use one 4 ct package of Minute Rice Cups, one cup per person.
Friday
Meal: Garlic Butter Jumbo EZ Peel Shrimp with Sweet Corn and Sargento Shredded Cheese
Description: Jumbo EZ Peel Shrimp are peeled and cooked in a garlic butter sauce in a skillet until pink and just firm, then served alongside sweet corn on the cob for a festive end-of-week dinner. A sprinkle of Sargento Shredded Cheese over the corn adds a creamy, melty finish to this naturally gluten-free plate.
Sale items used: Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag), Kroger Sweet Corn (4 ct Package), Sargento Shredded Cheese (5-8 oz, Select Varieties)
Prep time: 25 minutes
Serving note: Use one 2 lb bag of Jumbo EZ Peel Shrimp (with Digital Coupon), which provides 0.5 lb per person. Use all 4 ears from one package of Kroger Sweet Corn. Use the second package of Sargento Shredded Cheese from the 2 for $4.00 deal purchased on Wednesday.
Recipes:
- Easy Garlic Butter Shrimp
- Garlic Butter Shrimp Boil Recipe - Pinch of Yum
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (2 lbs): $4.58
- Eckrich Smoked Sausage (23.3 oz, Select Varieties) (x1 package): $5.00
- Kroger 80% Lean Ground Beef (1.5 lbs): $8.99
- Kroger Beef Shaved Steak (14 oz, Select Varieties) (x2 packages): $11.98
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag) (x1 bag, with Digital Coupon): $13.98
- Kroger Sweet Corn (4 ct Package) (x2 packages): $7.98
- Asparagus (2 lbs total, used across Monday and Thursday): $6.98
- Kroger Steamer Vegetables (10-12 oz) (x2 packages, 2 for $3.00): $3.00
- Minute Rice Cups (4 ct) (x3 packages): $4.17
- Sargento Shredded Cheese (5-8 oz, Select Varieties) (x2 packages, 2 for $4.00): $4.00
- Guacamole (14 oz, Select Varieties, Made In-Store) (x1): $6.99
Pantry staples needed:
- Olive oil or cooking oil (for searing chicken and shrimp)
- Butter (for garlic butter shrimp)
- Garlic (fresh or minced, for shrimp and stir-fry)
- Salt and black pepper
- Gluten-free soy sauce or tamari (for beef stir-fry)
- Chili powder and cumin (for taco bowl ground beef seasoning)
- Paprika (for chicken seasoning)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breast (or Bone-In Chicken Wings): $2.29/lb
- Kroger 80% Lean Ground Beef: $5.99/lb
- Kroger Beef Shaved Steak (14 oz, Select Varieties): $5.99 each
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag): $6.99/lb (with Digital Coupon)
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Eckrich Smoked Sausage (23.3 oz, Select Varieties): $5.00
- Nathan's Beef Franks (11-12 oz, Select Varieties): $4.99
- Kroger Protein Bundle (Patties 8 ct + Bacon 16 oz): $15.99
- Fresh Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Tri Tip Roast: $10.99/lb
- Perdue Chicken Breasts (Frozen, 18 oz): $10.00
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $13.99
- Kroger Potato Salad or Macaroni Salad or Coleslaw (3 lb, Select Varieties): $7.00
- Kroger Single Serve Salad Bowls (5.5-6.7 oz, Select Varieties): 3 for $11.00
- Bitchin' Sauce (7-9 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Produce on sale:
- Southern Yellow Peaches or Yellow Nectarines: $1.29/lb
- Kroger Seedless Grapes (3 lb Clamshell, Select Varieties): $5.99
- Raspberries or Blackberries (9 oz): $1.99 each (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- 2 lb Strawberries or 18 oz Blueberries: $5.99
- Kroger Sweet Corn (4 ct Package): $3.99
- Private Selection Cara Cara Navel Oranges (3 lb) or Kroger Navel Oranges (4 lb): $4.99
- Asparagus: $3.49/lb
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Dairy and eggs on sale:
- Chobani Greek Yogurt (4.5-5.3 oz, Select Varieties): 10 for $10.00 (with Digital Coupon)
- Sargento Shredded Cheese (5-8 oz, Select Varieties): 2 for $4.00
- Kroger String Cheese (12 ct) or Pillsbury Toaster Strudel (6 ct): $2.29 each (with Digital Coupon)
- Simple Truth Almondmilk (59-64 fl oz) or Quaker Rice Crisps (2.6-3.52 oz): $1.99 each (with Digital Coupon)
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, 9-13 oz, Select Varieties): $5.00 each (with Digital Coupon)
- Artesano Bread (20 oz) or Buns (8 ct): $2.49 each (with Digital Coupon)
- Fresh Baked Cookies (12 ct, Select Varieties): $3.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct): $5.00
- Dave's Killer Bread Organic Bread (20.5 oz) or Malt O Meal Cereal (30-37 oz): $4.99 each (with Digital Coupon)
- Nature's Own Honey Wheat Bread (20 oz, Select Varieties): $2.49
- Top Flight Wide or College Ruled Spiral Notebooks (70-Sheet): $0.99 each
Pantry on sale:
- Simple Truth Organic Salads (16 oz) or Private Selection Snacking Tomatoes (24 oz): $5.00
- Lay's Potato Chips (5-8 oz) or Cheetos (6.5-9 oz) or Sunchips (7 oz): 4 for $10.00 (with Card)
- Red Baron Pizza (14.87-23.45 oz, Select Varieties): 3 for $10.00
- Kroger Peanut Butter (16 oz) or Instant Oatmeal (8-12 ct): 3 for $5.00
- Barilla Pasta (12-16 oz) or Minute Rice Cups (4 ct): $1.39 each (with Digital Coupon)
- Cascadian Farm Organic Cereal (9.2-15 oz) or Kroger Orange Juice (64 fl oz): $2.99 each (with Digital Coupon)
- Oscar Mayer Uploaded Lunchables (13.95-14.7 oz, Select Varieties): $3.49 each (with Digital Coupon)
- Lance Sandwich Crackers (10 ct, Select Varieties): $3.79 each (with Digital Coupon)
- Arm & Hammer Laundry Detergent (158.6-170 fl oz, Select Varieties): $9.99 each (with Digital Coupon)
- Keebler Sandwich Crackers (8 ct, Select Varieties): $1.99 each
- Cheez-It Family Size Crackers (17-21 oz) or Club Family Size Crackers (18.8 oz): $3.99 each (with Digital Coupon)
- Doritos (9-10.75 oz, Select Varieties): $2.99 each (with Digital Coupon)
- Green Mountain or McCafé K-Cups (8-10 ct, Select Varieties): $5.99 each (with Digital Coupon)
- Totino's Pizza Rolls (50 ct) or Pringles Snack Cups (12 ct): $3.99 each (with Digital Coupon)
- Kroger Coffee (20-29 oz Can, Select Varieties): $11.49 each (with Digital Coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct): $9.99 each (with Digital Coupon)
- Rice-A-Roni or Pasta Roni (1.97-7.2 oz, Select Varieties): $0.99 each (with Digital Coupon)
- Post Cereal (10-16.6 oz) or Treetop Juice (64 fl oz): $1.99 each (with Digital Coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen (6 ct): 3 for $5.00
- Betty Crocker Family Pack Fruit Snacks (40 ct) or Nature Valley Bars (18-36 ct): $7.99
- Kroger Drinking Water (24-Pack, 8 fl oz) or Juicy Juice (64 fl oz): 2 for $7.00
- Hellmann's Mayonnaise (11.5 fl oz) or Velveeta Family Size Shells & Cheese (24 oz): $3.99
- Kroger Salad Dressing (16 fl oz, Select Varieties): $2.29
- Kingsford or Match Light Charcoal (12-16 lb, Select Varieties): $11.99
- Hostess Donettes (9.5-10.75 oz) or Chobani Greek Yogurt Drink (7 fl oz): 2 for $4.00
- Kroger Steamer Vegetables (10-12 oz) or Deluxe Mac & Cheese (12-14 oz): 2 for $3.00
- Kellogg's Giant Size Cereal (19.2-29.5 oz, Select Varieties): 3 for $10.00 (with Card)
- General Mills Giant Size Cereal (20-29 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Kettle Brand Party Size Potato Chips (11.25-13 oz, Select Varieties): $4.99
- Kroger Peanut Butter (16 oz, Select Varieties) [Online Deal Days]: $0.99 each (with Pickup & Delivery Digital Coupon)
- Sparkling Ice (17 fl oz), Bai Beverage (18 fl oz), Snapple (16 fl oz), Maruchan Yakisoba (3.99-4.23 oz), Knorr Sides (4-5.7 oz), Nissin Ramen or Chow Mein (2.54-4 oz), Chef Boyardee (7.25-15 oz), Dole Pineapple (8 oz), Ranch Style Beans (15 oz), Van Camp's Pork and Beans (15 oz), Kellogg's Mega Size Rice Krispies Treats (2.2 oz), Frito-Lay Minis (1.6-2.3 oz): 10 for $10.00
- Outshine Fruit Bars (6 ct) or Smucker's Uncrustables (4 ct): $3.49 each (with Digital Coupon)
- Kroger Cheese (32 oz, Select Varieties): $5.49 each (with Digital Coupon)
- Land O'Frost Premium Lunch Meat (9-16 oz, Select Varieties): $4.99 each (with Digital Coupon)
- Betty Crocker Fruit Snacks (6-10 ct, Select Varieties): $1.49 each (with Digital Coupon)
- Kinder's Sauce (14.2-16.1 oz, Select Varieties): $2.49 each (with Digital Coupon)
- Kind Breakfast Bars (6 ct) or Granola (9-11 oz): $3.49 each (with Digital Coupon)
- Barebells Protein Bar (1.94 oz, Select Varieties): $2.79
- Clif ZBars (10-12 ct) or Aloha Protein Bars (5 ct): $9.99
- Larabar (1.06-1.7 oz) or Core Water (30.40 fl oz): 10 for $10.00
- Kettle Brand Potato Chips (6-7.5 oz, Select Varieties): $3.49
- Big K (2 Liter, Select Varieties): 10 for $10.00
- Nerds or Spree Candy (7.14-12 oz, Select Varieties): $3.99
- Sour Patch Kids Candy (3.5-8 oz, Select Varieties): $2.49
- Ghirardelli Chocolate Squares (5-5.32 oz, Select Varieties): $6.99
- Haribo Gummi Candy (8 oz, Select Varieties): 2 for $4.00
- Lifesavers Mints (2.75-6.25 oz, Select Varieties): $2.99
- Nerds or Trolli Candy (18.5-28.8 oz, Select Varieties): $7.99
- Skittles Pop'd Candy (5.5 oz, Select Varieties): $5.99
Frozen on sale:
- Kroger Ice Cream (48 fl oz) or Frozen Dairy Dessert Sandwiches (12-16 ct): $1.99 each (with Digital Coupon)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3 ct) or Edy's (48 fl oz): $2.99 each (with Digital Coupon)
- Breyer's Ice Cream (48 fl oz, Select Varieties): $3.99 each (with Digital Coupon)
- Nestle Drumstick Cones (8-20 ct) or Kroger Party Pail Ice Cream (128 fl oz): $6.99
- Totino's Pizza Rolls (130 ct, Select Varieties): $10.99
- Tyson Frozen Chicken (23-29 oz, Select Varieties): $5.99 each (with Digital Coupon)
- Jimmy Dean Breakfast Sandwiches (8-20 ct, Select Varieties): $10.99
- Home Chef Fried Chicken (4-Piece or 5-Piece Drumsticks): $5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$77.65
for 4 people · $19.41 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 22, 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.