Kroger Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked BBQ Chicken Thighs with Steamed Corn and Baby Carrots
Description: Juicy Perdue chicken thighs are coated in gluten-free BBQ sauce and baked until golden, served alongside sweet steamed corn on the cob and tender baby carrots. This simple, satisfying meal comes together with minimal prep and delivers big flavor for two.
Sale items used: Perdue Chicken Drumsticks or Thighs ($0.99/lb), Kraft BBQ Sauce ($0.99, Mix & Match), Kroger Sweet Corn 4 ct Tray ($4.99), Kroger Cut & Peeled Baby Carrots 1 lb ($1.39)
Prep time: 45 minutes
Serving note: Purchase approximately 1.5 lbs of chicken thighs (about 3-4 thighs) for two people, costing roughly $1.49. Use 2 ears of corn from the 4-count tray and about half the bag of baby carrots. The BBQ sauce counts as one of the flavor items for the week.
Tuesday
Meal: Skillet Ground Beef and Tomato Soup Rice Bowl
Description: Seasoned 80% lean ground beef is browned in a skillet and simmered with Campbell's Tomato Soup to create a rich, savory sauce served over fluffy white rice. This hearty one-pan meal is naturally gluten-free and ready in under 30 minutes.
Sale items used: Kroger 80% Lean Ground Beef ($4.99/lb), Campbell's Tomato Soup ($0.99, Mix & Match)
Prep time: 25 minutes
Serving note: Purchase 1 lb of ground beef for two people at $4.99. Use 1 can of tomato soup and serve over 1 cup dry white rice (pantry staple). Verify the tomato soup label is gluten-free before purchasing, as Campbell's Tomato Soup is generally considered gluten-free but always confirm.
Wednesday
Meal: Pan-Seared Jumbo Shrimp with Garlic, Steamed Vegetables, and Rice
Description: Plump wild-caught jumbo shrimp are quickly seared in a hot pan with garlic and a splash of gluten-free soy sauce or lemon, then served over steamed rice alongside Birds Eye frozen vegetables. This elegant yet budget-friendly meal feels special without breaking the bank.
Sale items used: Jumbo EZ Peel Shrimp 21-25 ct ($7.99/lb), Birds Eye Frozen Vegetables ($0.99, Mix & Match)
Prep time: 20 minutes
Serving note: Purchase 1 lb of shrimp (approximately 21-25 shrimp) for two people at $7.99 - the shrimp are sold in a 2 lb bag so you will have 1 lb remaining for another use. Use 1 bag of Birds Eye frozen vegetables. Serve over 1 cup dry white rice (pantry staple). Use gluten-free tamari or lemon juice from your pantry as the seasoning.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
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 fresh zucchini for a hearty Italian-inspired skillet served over white rice. Check that the sausage links are gluten-free labeled, and use a certified gluten-free pasta sauce to keep this meal safe.
Sale items used: Kroger Dinner Sausage Links 18 oz ($3.99), Hunt's Pasta Sauce 24 oz ($0.99, Mix & Match)
Prep time: 25 minutes
Serving note: Use about half the 18 oz package of sausage links (roughly 4-5 links) for two people and save the rest for another meal. Use 1 can of Hunt's Pasta Sauce. Add 1 medium zucchini (not on sale, budget approximately $1.00 from produce section). Serve over 1 cup dry white rice (pantry staple).
Friday
Meal: Oven-Baked Perdue Chicken Tenders with Tostitos and Salsa Dipping Plate
Description: Perdue boneless chicken tenders are seasoned and baked in the oven until crispy and golden, served alongside a fun dipping plate of Tostitos corn chips and your favorite gluten-free salsa. Tostitos are naturally gluten-free, making this a safe and crowd-pleasing end to the week.
Sale items used: Springer Mountain Boneless Chicken Breast or Tenders ($3.99/lb), Tostitos ($2.99, Digital Coupon)
Prep time: 35 minutes
Serving note: Purchase 1 lb of chicken tenders for two people at $3.99. Season with pantry spices and bake at 400 degrees F for 20-22 minutes. Serve with 1 bag of Tostitos (9.5-14.43 oz) and jarred gluten-free salsa from your pantry. Confirm the Tostitos variety selected is labeled gluten-free.
Recipes:
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Extra Crispy Gluten-Free Chicken Tenders (Baked)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Perdue Chicken Thighs (1.5 lbs): $1.49
- Kraft BBQ Sauce (x1): $0.99
- Kroger Sweet Corn 4 ct Tray (x1): $4.99
- Kroger Cut & Peeled Baby Carrots 1 lb (x1): $1.39
- Kroger 80% Lean Ground Beef (1 lb): $4.99
- Campbell's Tomato Soup (x1): $0.99
- Jumbo EZ Peel Shrimp (1 lb, from 2 lb bag): $7.99
- Birds Eye Frozen Vegetables (x1): $0.99
- Kroger Dinner Sausage Links 18 oz (x1): $3.99
- Hunt's Pasta Sauce 24 oz (x1): $0.99
- Springer Mountain Boneless Chicken Tenders (1 lb): $3.99
- Tostitos (x1): $2.99
Pantry staples needed:
- White rice
- Garlic
- Olive oil or cooking oil
- Salt and pepper
- Paprika and garlic powder (for chicken tenders)
- Gluten-free tamari or lemon juice (for shrimp)
- Gluten-free salsa (for Friday dipping plate)
- Zucchini (fresh, approximately 1 medium, purchase in produce section)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Perdue Chicken Drumsticks or Thighs (or Wings): $0.99/lb
- Kroger 80% Lean Ground Beef: $4.99/lb
- Ball Park Meat Franks (15 oz): $1.99 each
- Kroger 75% Lean Ground Beef (2.25 lb or Frontiere Wagyu Beef Patties 1.32 lb): $12.00 each
- Kroger 73% Lean Beef Patties (Frozen, 2 lb): $10.00 each
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $13.99 each
- Swaggerty's Sausage Rolls or Links (16 oz): $3.99 each
- Kroger Dinner Sausage Links (18 oz): $3.99 each
- Jimmy Dean Breakfast Sausage (16 oz Roll) or Jimmy Dean Bacon (12 oz): 2 for $8.00
- Wild-Caught Lobster Tails (3-4 oz): 2 for $12.00
- Jumbo EZ Peel Shrimp (21-25 ct, Raw, Sold in 2 lb bag): $7.99/lb
- Home Chef Fried or Baked Chicken (Fully Cooked, 8-Piece): $8.99/lb
- Tri Tip Roast: $10.99/lb
- Springer Mountain Boneless Chicken Breast or Tenders: $3.99/lb
- Just Bare Frozen Chicken (36 oz): $14.99 each
- Tyson Frozen Chicken (16-26 oz): $5.99 each
- Eckrich Smoked Sausage (12-14 oz) or Prima Fresh Lunch Meat (8 oz): $2.99 each (with Digital Coupon)
Deli and prepared on sale:
- Kroger Party Size Potato Chips (12.5-13 oz): 2 for $5.00
- Oscar Mayer Lunchables (2.27-4.4 oz) or P3 Protein Packs (2-2.3 oz): $1.29 each (with Digital Coupon)
- Kroger 80% Lean Ground Beef or Wendy's Beef Patties (1 lb): $8.00 each
- Home Chef Fried or Baked Chicken (8-Piece): $8.99/lb
Produce on sale:
- Blueberries (Pint): $2.99 each
- Cosmic Crisp or Pink Lady Apples: $1.79/lb
- Cotton Candy or Gum Drops Grapes: $2.99/lb (with Digital Coupon)
- Kroger Navel Oranges (4 lb) or Red Grapefruit (5 lb): $4.99 each (with Digital Coupon)
- Private Selection Snacking Tomatoes (10 oz): 2 for $7.00
- Bloom Haus Dozen Rose Bunch: $8.00 each
- Calbee Harvest Snaps (2.5-3.3 oz): $0.99 each
- Kroger Packaged Vegetables (24-32 oz): $6.00 each
- Strawberries (16 oz): $2.99 each
- Fresh Cut Fruit Bowls (18 oz): $5.00 each
- Kroger Cut & Peeled Baby Carrots (1 lb): $1.39 each
- Kroger Sweet Corn (4 ct Tray): $4.99 each
Dairy and eggs on sale:
- Chobani Greek Yogurt (4.5-5.3 oz): 10 for $10.00
- Simple Truth Organic Milk (Half Gallon): $3.99 each
- Kroger Ice Cream (48 fl oz) or Private Selection Ice Cream (16 fl oz): $1.99 each (with Digital Coupon)
- Breyers Ice Cream (48 fl oz): $3.99 each
Bakery and bread on sale:
- Goldminer or Wholesome Harvest Bread (24 oz, In the Bakery): $4.49 each (with Digital Coupon)
- Cherry Pie (8", In the Bakery, or Other Varieties): $6.99 each
- Ball Park Buns (8 ct): $2.99 each
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct) or Mini Cupcakes (12 ct): $5.00 each
- Kroger Bread (20 oz): $1.99 each
- Private Selection Buns (8 ct or Bread, 20-24 oz): $2.49 each (with Digital Coupon)
- Stonefire Naan Dippers (7.05 oz, In the Bakery): $1.99 each
Pantry on sale:
- Tostitos (9.5-14.43 oz) or Tostitos Queso (15 oz): $2.99 each (with Digital Coupon)
- Kroger Pasta Sauce (24 oz) or Totino's Party Pizza (9.8-10.9 oz): 3 for $5.00
- Pepperidge Farm Goldfish Crackers (4-8 oz): $1.49 each (with Digital Coupon)
- Pepperidge Farm Goldfish Crackers (26.7-27.3 oz): $7.99 each (with Buy More Save More)
- Knorr Sides (4.5-7 oz): $0.99 each (Mix & Match 5 or more)
- Birds Eye Frozen Vegetables (8-10.8 oz): $0.99 each (Mix & Match 5 or more)
- Kraft Mac & Cheese (5.5-7.27 oz): $0.99 each (Mix & Match 5 or more)
- Nissin Ramen or Chow Mein (2.54-4 oz): $0.99 each (Mix & Match 5 or more)
- Heinz Yellow Mustard (14 oz): $0.99 each (Mix & Match 5 or more)
- Kraft BBQ Sauce (17.5-18 oz): $0.99 each (Mix & Match 5 or more)
- Chef Boyardee (14.5-15 oz): $0.99 each (Mix & Match 5 or more)
- Chef Boyardee Skillet Entrée (5.3-8 oz): $0.99 each (Mix & Match 5 or more)
- Campbell's Tomato Soup (10.75 oz): $0.99 each (Mix & Match 5 or more)
- Campbell's Cream of Chicken Soup (10.5 oz): $0.99 each (Mix & Match 5 or more)
- Early California Olives (2.25 oz): $0.99 each (Mix & Match 5 or more)
- Manwich Sauce (15-16 oz): $0.99 each (Mix & Match 5 or more)
- Hunt's Pasta Sauce (24 oz): $0.99 each (Mix & Match 5 or more)
- Jell-O Gelatin or Pudding Mix (3-3.9 oz): $0.99 each (Mix & Match 5 or more)
- Kind Bar (1.4 oz): $0.99 each (Mix & Match 5 or more)
- Skippy Peanut Butter (40 oz): $4.99 each (with Buy More Save More)
- Hidden Valley Ranch Dressing (36 fl oz) or Velveeta Shells & Cheese (3 ct): $5.99 each (with Buy More Save More)
- Birds Eye Steamer Vegetables (8-16 oz) or Hidden Valley Ranch Mix (0.4-1.1 oz): 2 for $4.00
Frozen on sale:
- Marie Callender's Bowl (10.5-13 oz) or Healthy Choice Café Steamers (9.5-10.3 oz): $1.99 each (with Digital Coupon)
- Freschetta Pizza (18.85-33.88 oz): $3.99 each (with Digital Coupon)
- Newman's Own Pizza (15.1-17 oz) or Farm Rich Meatballs (20-26 oz): $4.99 each (with Buy More Save More)
- Smucker's Uncrustables (15 ct): $12.49 each (with Buy More Save More)
- El Monterey Taquitos (18-20 ct): $5.99 each (with Buy More Save More)
- Kroger Freezer Pops (36 ct) or Budget Saver Twin Ice Pops (12-18 ct): $2.99 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.
$35.78
for 2 people · $17.89 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 26, 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.