Kroger Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked BBQ Chicken Thighs with Steamed Corn and Baby Carrots
Description: Two bone-in chicken thighs are coated in gluten-free BBQ sauce and baked until golden and caramelized, filling your kitchen with a rich smoky aroma. A side of steamed sweet corn and crisp baby carrots rounds out this simple, satisfying weeknight plate.
Sale items used: Perdue Chicken Drumsticks or Thighs ($0.99/lb), Kraft BBQ Sauce ($0.99, Mix & Match 5+), Kroger Sweet Corn 4 ct Tray ($4.99), Kroger Cut & Peeled Baby Carrots 1 lb ($1.39)
Prep time: 45 minutes
Serving note: Use approximately 0.5 lb of chicken thighs (about 2 thighs); assumed weight 0.5 lb at $0.99/lb. Steam 1 ear of corn from the 4-count tray and a small handful of baby carrots. Leftover corn and carrots keep well for snacking through the week. Confirm your BBQ sauce label reads gluten-free before purchasing.

Tuesday
Meal: Skillet Ground Beef and Tomato Soup Rice Bowl
Description: A small portion of seasoned 80% lean ground beef is browned in a skillet, then simmered with Campbell's Tomato Soup to create a savory, saucy topping spooned over fluffy white rice. This hearty one-bowl meal comes together in under 30 minutes with minimal cleanup.
Sale items used: Kroger 80% Lean Ground Beef ($4.99/lb), Campbell's Tomato Soup 10.75 oz ($0.99, Mix & Match 5+)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of ground beef; assumed weight 0.5 lb at $4.99/lb = $2.50 for this meal. Use half the can of tomato soup and save the rest for another use. Serve over 1/2 cup dry white rice cooked per package directions. Confirm the tomato soup label reads gluten-free.

Wednesday
Meal: Pan-Seared Jumbo Shrimp with Garlic, Steamed Vegetables, and Rice
Description: A generous portion of raw jumbo shrimp is quickly seared in a hot skillet with garlic and a drizzle of olive oil until pink and lightly charred at the edges. Served alongside steamed Birds Eye frozen vegetables and a scoop of white rice, this meal feels restaurant-worthy on a budget.
Sale items used: Jumbo EZ Peel Shrimp 21-25 ct ($7.99/lb, sold in 2 lb bag), Birds Eye Frozen Vegetables 8-10.8 oz ($0.99, Mix & Match 5+)
Prep time: 20 minutes
Serving note: The shrimp are sold in a 2 lb bag at $7.99/lb, so the full bag costs $15.98. Use approximately 0.5 lb (about 10-12 shrimp) for this meal and freeze the remainder in a zip bag for future use. Cost allocated to this meal is $4.00 (0.5 lb). Steam half the bag of frozen vegetables and serve over 1/2 cup dry white rice.

Thursday
Meal: Sauteed Kroger Dinner Sausage Links with Hunt's Pasta Sauce and Zucchini over Rice
Description: Sliced Kroger Dinner Sausage Links are sauteed until browned, then simmered with Hunt's Pasta Sauce and tender zucchini for a hearty, Italian-inspired skillet meal. Spooned over white rice instead of pasta, this dish is completely gluten-free and deeply flavorful.
Sale items used: Kroger Dinner Sausage Links 18 oz ($3.99), Hunt's Pasta Sauce 24 oz ($0.99, Mix & Match 5+)
Prep time: 25 minutes
Serving note: Use 3-4 sausage links from the 18 oz package for one serving; store remaining links in the refrigerator for up to 4 days. Use approximately 1/2 cup of Hunt's Pasta Sauce and save the rest. Add one small zucchini (pantry/produce purchase) and serve over 1/2 cup dry white rice. Verify the sausage package label reads gluten-free before purchasing.

Friday
Meal: Oven-Baked Perdue Chicken Tenders with Tostitos and Salsa Dipping Plate
Description: Perdue boneless chicken tenders are seasoned with gluten-free spices and baked until golden and juicy, served alongside crunchy Tostitos corn chips and your favorite jarred salsa for a fun, casual Friday plate. This no-fuss meal doubles as a snack-style spread that feels like a treat without breaking the budget.
Sale items used: Springer Mountain Boneless Chicken Breast or Tenders ($3.99/lb), Tostitos 9.5-14.43 oz ($2.99 with Digital Coupon)
Prep time: 35 minutes
Serving note: Use approximately 0.5 lb of chicken tenders; assumed weight 0.5 lb at $3.99/lb = $2.00 for this meal. Season with olive oil, garlic powder, paprika, and salt (all pantry staples). Serve with a single-serve portion of Tostitos from the bag alongside jarred salsa (pantry or separate purchase). Tostitos are made from corn and are gluten-free; confirm the label to be sure.
Recipes:
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Extra Crispy Gluten-Free Chicken Tenders (Baked)

SHOPPING LIST

Buy on sale:
- Perdue Chicken Thighs (0.5 lb): $0.50
- Kroger 80% Lean Ground Beef (0.5 lb): $2.50
- Jumbo EZ Peel Shrimp (2 lb bag, use 0.5 lb now, freeze rest): $15.98
- Birds Eye Frozen Vegetables 8-10.8 oz (x1): $0.99
- Kroger Dinner Sausage Links 18 oz (x1): $3.99
- Hunt's Pasta Sauce 24 oz (x1): $0.99
- Campbell's Tomato Soup 10.75 oz (x1): $0.99
- Kraft BBQ Sauce 17.5-18 oz (x1): $0.99
- Springer Mountain Chicken Tenders (0.5 lb): $2.00
- Tostitos 9.5-14.43 oz (x1): $2.99
- Kroger Sweet Corn 4 ct Tray (x1): $4.99
- Kroger Cut & Peeled Baby Carrots 1 lb (x1): $1.39

Pantry staples needed:
- White rice
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Garlic powder
- Paprika
- Jarred salsa (gluten-free)
- Zucchini (one small, from produce section)