Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Heritage Farm Boneless Chicken Breasts with Roasted Tri-Color Peppers and Potatoes
Description: A single boneless chicken breast is seasoned and pan-seared until golden, then served alongside colorful roasted tri-color peppers and tender gourmet potatoes. This simple, satisfying gluten-free dinner comes together in about 40 minutes with minimal cleanup.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Kroger Tri-Color Peppers or Private Selection Gourmet Potatoes ($6.00 each)
Prep time: 40 minutes
Serving note: Use approximately 0.5 lb of chicken breast for 1 person, costing about $1.00; use roughly one-third of the tri-color pepper pack (2 peppers) and one-third of the 3 lb potato bag for this meal, saving the rest for Thursday.
Recipes:
- Baked Greek Chicken and Potatoes (One-Pan Recipe!)
Tuesday
Meal: Eckrich Smoked Sausage and Broccoli Rice Skillet
Description: Sliced Eckrich smoked sausage is browned in a skillet with fresh broccoli florets and served over fluffy white rice for a hearty one-pan gluten-free meal. The smoky sausage pairs perfectly with the tender broccoli and makes for easy weeknight cooking.
Sale items used: Eckrich Smoked Sausage ($5.00 each), Broccoli Crowns ($1.99/lb), Campbell's Ben's Original Ready Rice ($1.49 each)
Prep time: 25 minutes
Serving note: Use about one-quarter of the 23.3 oz sausage link (roughly 6 oz) for 1 serving, saving the rest for other meals or freezing; use 0.5 lb of broccoli crown and 1 pouch of Ben's Original Ready Rice; check the sausage label to confirm gluten-free status before purchasing.
Wednesday
Meal: Oven-Baked St. Louis Style Pork Ribs with Sweet Corn
Description: A practical half-rack portion of St. Louis style pork ribs is slow-baked in the oven until tender and caramelized, served alongside a fresh ear of sweet corn. For 1 person, purchasing about 1 lb of ribs keeps waste low and the meal budget-friendly.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Kroger Sweet Corn ($4.99 for 4 ct)
Prep time: 20 minutes active, approximately 2 hours total baking time - prep the rub in the morning and let the ribs bake low and slow while you go about your day, then finish with a quick broil before serving.
Serving note: Ask the butcher to cut approximately 1 lb of ribs for 1 person, costing about $2.99; use 1 ear of corn from the 4-count pack and save the remaining 3 ears for snacking or future meals during the week.
Thursday
Meal: Ground Beef and Pork Blend Stuffed Tri-Color Peppers with Tomatoes
Description: Two vibrant tri-color peppers are hollowed out and filled with seasoned ground beef and pork blend, diced fresh tomatoes, and rice, then baked until bubbly and tender. This colorful gluten-free dish is filling and uses leftover peppers and rice from earlier in the week.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin or 80% Lean Ground Beef and Pork Blend ($8.00 each), Kroger Tri-Color Peppers (already purchased Monday), Grainger County Tomatoes ($2.49/lb)
Prep time: 45 minutes
Serving note: Use approximately 0.5 lb of the ground beef and pork blend for 2 stuffed peppers (1 serving); use 2 of the remaining tri-color peppers from Monday's pack; purchase about 0.5 lb of tomatoes for roughly $1.25; use leftover cooked rice from Tuesday if available.
Recipes:
- Classic Beef and Rice Stuffed Peppers (Gluten Free) • The Heritage Cook ®
Friday
Meal: Seared Heritage Farm Boneless Chicken Breasts with Avocado and Tomato Salsa
Description: A golden pan-seared chicken breast is topped with a fresh, chunky salsa made from ripe avocado, diced tomato, lime juice, and cilantro for a bright and satisfying gluten-free dinner. This light yet protein-packed meal is ready in under 30 minutes and requires no special equipment.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Large Avocados (2 for $3.00), Grainger County Tomatoes ($2.49/lb)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of chicken breast for 1 person, costing about $1.00; use 1 avocado from the 2-for-$3.00 deal and about 0.25 lb of tomato (roughly $0.62); the second avocado can be enjoyed as a snack or side earlier in the week.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (1 lb total, used across Monday and Friday): $1.99
- Kroger Tri-Color Peppers or Private Selection Gourmet Potatoes (1 pack, used Monday and Thursday): $6.00
- Eckrich Smoked Sausage (1 pack, 23.3 oz): $5.00
- Broccoli Crowns (0.5 lb): $1.00
- Ben's Original Ready Rice (1 pouch): $1.49
- St. Louis Style Pork Ribs (1 lb): $2.99
- Kroger Sweet Corn (1 pack, 4 ct): $4.99
- Private Selection 80% Lean Ground Beef and Pork Blend (1 pack, 2 lb - freeze remaining 1.5 lb): $8.00
- Grainger County Tomatoes (0.75 lb total, used Thursday and Friday): $1.87
- Large Avocados (2 for $3.00 deal): $3.00
Pantry staples needed:
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or smoked paprika
- Cumin
- Dried oregano
- Red pepper flakes
- Lime juice or fresh lime
- Fresh cilantro
- White rice (for stuffed peppers if not using leftover Ben's rice)
- Gluten-free chicken or beef broth (for stuffed peppers)
- Gluten-free barbecue sauce or dry rub spices (for ribs)
- Butter
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breasts or Wings (Bone-In): $1.99/lb
- Boneless Strip Steaks (Family Pack, Limit 5): $11.99/lb
- Kroger or Private Selection Bacon (Select Varieties, 12-16 oz): $3.99 each
- St. Louis Style Pork Ribs: $2.99/lb
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $14.99 each
- Large Peeled & Deveined Shrimp (31-40 ct, Raw, 2 lb bag): $6.99/lb
- Extra Large Cooked Shrimp (26-30 ct, 2 lb bag): $8.99/lb
- Private Selection Angus 90% Lean Ground Sirloin (16 oz or 80% Lean Ground Beef and Pork Blend, 2 lb): $8.00 each
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Farm Rich Meatballs (20-26 oz): $4.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- Eckrich Smoked Sausage (Select Varieties, 23.3 oz): $5.00 each
- Impossible Ground Beef (Family Size, 7.2-14 oz): $4.99 each
Deli and prepared on sale:
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Oscar Mayer Lunchables (Select Varieties, 2.27-4.4 oz): $1.79 each
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $14.99 each
- Double Layer Cake (8" or Ice Cream Cake, 25.5-32.26 oz): $15.99 each
- Farm Rich Appetizers (12-22 oz) or Newman's Own Pizza (13.1-22.9 oz): $4.99 each
Produce on sale:
- Large Avocados: 2 for $3.00
- Kroger Tri-Color Peppers (6 ct) or Private Selection Gourmet Potatoes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
- Strawberries (16 oz) or Raspberries (6 oz): $1.99 each
- 18 oz Blueberries: $5.99 each
- Broccoli Crowns: $1.99/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Grainger County Tomatoes: $2.49/lb
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Kroger Sweet Corn (4 ct): $4.99 each
Dairy and eggs on sale:
- Chobani Greek Yogurt (Select Varieties, 4.5-5.3 oz): 10 for $10.00
- Simple Truth Organic Milk (Select Varieties, Half Gallon): $3.69 each
- Fage Greek Yogurt (Select Varieties, 32 oz): $6.49 each
- Simple Truth Organic Cheese (Select Varieties, 6 oz): 2 for $7.00
- Chobani Creamer (24 fl oz) or Chobani Oatmilk (52 fl oz) or La Colombe Cold Brew Coffee (48 fl oz): $2.79 each
- Tropicana Orange Juice (Select Varieties, 46 fl oz): 2 for $7.00
Bakery and bread on sale:
- Pudding Cake (Select Varieties, 30 oz) or Private Selection Pumpkin Cake Roll (18 oz): $6.99 each
- Bakery Fresh Apple Pie (8"): $6.99 each
- Apple Fritter Donut Bites (14 oz) or Caramel Apple Mini Cupcakes (12 ct): $5.00 each
- Private Selection Apple Cider Bundt Cake (16 oz) or Caramel Apple Blondies (4 ct): $5.99 each
- Fresh Baked Cookies (Select Varieties, 12 ct): $3.00 each
- Bakery Fresh Muffins (4 ct) or Mini Cupcakes (12 ct): $5.00 each
- King's Hawaiian Dinner Rolls (Select Varieties, 12 ct): $5.00 each
- Dave's Killer Bread Organic Bread, Bagels or English Muffins (13.2-20.5 oz) or Go-Gurt Yogurt (16 ct): $3.99 each
- Kroger Hot Dog or Hamburger Buns (Select Varieties, 8 ct): $1.99 each
Pantry on sale:
- Smucker's Uncrustables (4 ct) or Cheez-It Crackers (12 ct): 3 for $10.00
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): $2.99 each
- General Mills Giant Size Cereal (Select Varieties, 20-29 oz): $3.99 each
- Kroger Peanut Butter (Select Varieties, 16 oz): $1.49 each
- Campbell's Chunky Soup (16.1-19 oz) or Ben's Original Ready Rice (8.47-8.8 oz): $1.49 each
- Red Baron Pizza (14.87-23.45 oz) or Philadelphia Cream Cheese Spread (7.5-8 oz): $2.99 each
- Kroger Coffee (Select Varieties, 20-32 oz): $9.99 each
- Starbucks Coffee (10-12 oz Bag or K-Cups, 10 ct): $9.99 each
- Pepperidge Farm Goldfish Crackers (Select Varieties, 26.7-27.3 oz): $7.99 each
- El Monterey Taquitos or Quesadillas (5-20 ct) or Kraft Deluxe Mac & Cheese (3 ct) or Velveeta Shells & Cheese (3 ct): $5.99 each
- Rana Family Size Pasta (20 oz): $4.99 each
- Pure Leaf Tea (6-Pack, 16.9 fl oz) or Totino's Pizza Rolls (100 ct): $6.99 each
- Green Mountain, Donut Shop or McCafé K-Cups (Select Varieties, 32 ct): $18.99 each
- Smucker's Uncrustables (Select Varieties, 15 ct): $12.49 each
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen Noodle Soup (6 ct): 3 for $5.00
- Jell-O Pudding or Gelatin Cups (4 ct) or Ocean Spray Cranberry Juice (64 fl oz): 2 for $6.00
- Frito-Lay or Nabisco Multipack (Select Varieties, 10 ct): $5.99 each
- Mott's Family Pack Fruit Snacks (40 ct) or Nature Valley or Fiber One Bars (16-26.82 oz): $7.99 each
- Stouffer's Entrée (8-12.875 oz) or Lean Cuisine Entrée (5.25-19.5 oz): 4 for $10.00
- Hormel Beef Entree (Select Varieties, 15 oz): $8.99 each
- Nature Valley Bars (Select Varieties, 5 ct): $2.99 each
- Nature Valley Snacks (10.6-17.88 oz) or Skippy Peanut Butter (40 oz): $4.99 each
- Post Cereal (Select Varieties, 10-16.6 oz): $1.99 each
- General Mills Cereal (Select Varieties, 8.9-14 oz): $1.99 each
- Orville Redenbacher's Popcorn (6 ct) or Ken's Salad Dressing (24 fl oz): $2.99 each
- Pop-Tarts (Select Varieties, 12 ct): $2.29 each
- Jack Link's Beef Jerky (8 oz) or Pepperidge Farm Goldfish Crackers Multipack (18-20 oz): $9.99 each
- Frank's Red-Hot Sauce (23 fl oz): $4.99 each
- Arizona Tea (Select Varieties, 128 fl oz) or Kroger Purified Drinking Water (24-Pack, 8 fl oz): 2 for $7.00
Frozen on sale:
- Kroger Ice Cream (Select Varieties, 128 fl oz): $5.99 each
- Kroger Ice Cream (Select Varieties, 48 fl oz): $2.79 each
- Halo Top Light Ice Cream (Select Varieties, 16 fl oz): $3.49 each
- Tillamook Ice Cream (48 fl oz) or Kroger Sundae Cones (8-10 ct): $5.49 each
- Ben & Jerry's Ice Cream (Select Varieties, 16 fl oz): $3.99 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
🛒 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.
$36.33
for 1 person · $36.33 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 19, 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.