Kroger Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: The star of this week is the Perdue Chicken Drumsticks or Thighs at just $0.99/lb - that is genuinely one of the best protein prices you will find anywhere, and it anchors two very different dinners without feeling repetitive. Kroger 80% Lean Ground Beef at $4.99/lb and Kroger Dinner Sausage Links at $3.99 each round out the affordable nights with completely different flavor directions. Jumbo EZ Peel Shrimp at $7.99/lb earns the one premium spot this week - at roughly $3.00 per serving it is the most affordable of the premium options and far cheaper than the Tri Tip Roast or Lobster Tails, which were skipped entirely because they would push the per-person total well above $20. The Birds Eye Frozen Vegetables at $0.99 each (when you buy 5 or more Mix & Match items) and Kraft BBQ Sauce at $0.99 each in that same deal add real value to multiple nights without adding much cost.

5-DAY MEAL PLAN

Monday
Meal: Baked BBQ Chicken Thighs with Steamed Corn and Baby Carrots
Description: Bone-in Perdue chicken thighs are coated in Kraft BBQ Sauce and baked until the skin is caramelized and the meat is cooked through, filling the kitchen with a smoky-sweet aroma. Kroger Sweet Corn and Kroger Cut & Peeled Baby Carrots round out the plate for a classic, satisfying weeknight dinner.
Sale items used: Perdue Chicken Drumsticks or Thighs (or Wings), Kraft BBQ Sauce, Kroger Sweet Corn (4 ct Tray), Kroger Cut & Peeled Baby Carrots (1 lb)
Prep time: 15 minutes active, 45 minutes bake time (60 minutes total)
Serving note: Use 2 lbs of Perdue chicken thighs for 4 people ($1.98). Use 1 package Kraft BBQ Sauce ($0.99, part of Mix & Match 5). Use 1 tray of Kroger Sweet Corn (4 ears, one per person, $4.99). Use 1 bag Kroger Cut & Peeled Baby Carrots ($1.39). Bake chicken at 400 degrees F for 40-45 minutes; corn can steam on the stovetop in the last 15 minutes.

Tuesday
Meal: Skillet Ground Beef and Tomato Soup Rice Bowl
Description: Kroger 80% Lean Ground Beef is browned in a skillet with diced onion and garlic, then simmered with Campbell's Tomato Soup and a splash of water to create a savory, saucy topping served over fluffy white rice. Birds Eye Frozen Vegetables are heated alongside for a complete, hearty bowl dinner.
Sale items used: Kroger 80% Lean Ground Beef, Campbell's Tomato Soup, Birds Eye Frozen Vegetables (8-10.8 oz)
Prep time: 30 minutes
Serving note: Use 1.5 lbs Kroger 80% Lean Ground Beef for 4 people ($7.49). Use 1 can Campbell's Tomato Soup ($0.99, part of Mix & Match 5). Use 1 bag Birds Eye Frozen Vegetables ($0.99, part of Mix & Match 5). Serve over 2 cups dry white rice (pantry staple). Campbell's Tomato Soup is naturally gluten-free; verify label before purchase.

Wednesday
Meal: Pan-Seared Jumbo Shrimp with Garlic, Steamed Vegetables, and Rice
Description: Raw Jumbo EZ Peel Shrimp are peeled, seasoned with garlic, salt, pepper, and a squeeze of lemon, then seared in a hot skillet with olive oil until pink and lightly golden at the edges. A side of Birds Eye Frozen Vegetables and steamed white rice make this a bright, quick dinner that feels special without a long cook time.
Sale items used: Jumbo EZ Peel Shrimp (21-25 ct, Raw, Sold in 2 lb bag), Birds Eye Frozen Vegetables (8-10.8 oz)
Prep time: 25 minutes
Serving note: Purchase 1.5 lbs from the 2 lb bag of Jumbo EZ Peel Shrimp at $7.99/lb = $11.99 for 4 people (approximately 30-37 shrimp at 21-25 ct per lb). Use 1 bag Birds Eye Frozen Vegetables ($0.99, part of Mix & Match 5). Serve over 2 cups dry white rice (pantry staple). This is the premium night for the week.

Thursday
Meal: Sauteed Kroger Dinner Sausage Links with Hunt's Pasta Sauce and Zucchini over Rice
Description: Kroger Dinner Sausage Links are sliced and sauteed in a skillet until browned, then simmered in Hunt's Pasta Sauce with diced zucchini for a hearty, Italian-inspired skillet meal served over white rice instead of pasta. The rich tomato sauce soaks into the rice and sausage slices for a deeply satisfying, gluten-free dinner.
Sale items used: Kroger Dinner Sausage Links (18 oz), Hunt's Pasta Sauce (24 oz)
Prep time: 30 minutes
Serving note: Use 1 package (18 oz) Kroger Dinner Sausage Links for 4 people ($3.99). Use 1 jar Hunt's Pasta Sauce ($0.99, part of Mix & Match 5). Serve over 2 cups dry white rice (pantry staple). Add 1-2 zucchini from pantry or garden if available. Check Kroger Dinner Sausage Links label to confirm gluten-free status before purchase.

Friday
Meal: Oven-Baked Perdue Chicken Tenders with Tostitos and Salsa Dipping Plate
Description: Springer Mountain Boneless Chicken Tenders are seasoned with cumin, garlic powder, and salt, then baked on a sheet pan until golden and cooked through, served alongside Tostitos chips and Private Selection Snacking Tomatoes for a fun, casual Friday spread. The crunchy chips and fresh tomatoes contrast the juicy baked tenders for a crowd-pleasing, naturally gluten-free dinner.
Sale items used: Springer Mountain Boneless Chicken Breast or Tenders, Tostitos (9.5-14.43 oz), Private Selection Snacking Tomatoes (10 oz)
Prep time: 10 minutes active, 25 minutes bake time (35 minutes total)
Serving note: Use 1.5 lbs Springer Mountain Boneless Chicken Tenders for 4 people at $3.99/lb = $5.99. Use 1 bag Tostitos ($2.99 with Digital Coupon). Use 1 package Private Selection Snacking Tomatoes ($3.50, from the 2 for $7.00 deal - purchase 2 packages to meet the deal price). Bake tenders at 400 degrees F for 20-25 minutes. Tostitos original chips are gluten-free; verify label.
Recipes:
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Extra Crispy Gluten-Free Chicken Tenders (Baked)

SHOPPING LIST

Buy on sale:
- Perdue Chicken Drumsticks or Thighs (or Wings) (2 lbs): $1.98
- Kraft BBQ Sauce (x1, part of Mix & Match 5): $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 (1.5 lbs): $7.49
- Campbell's Tomato Soup (x1, part of Mix & Match 5): $0.99
- Birds Eye Frozen Vegetables (8-10.8 oz) (x2, part of Mix & Match 5): $1.98
- Hunt's Pasta Sauce (24 oz) (x1, part of Mix & Match 5): $0.99
- Jell-O Gelatin or Pudding Mix (x1, part of Mix & Match 5, completes the 5-item Mix & Match): $0.99
- Jumbo EZ Peel Shrimp (21-25 ct, Raw, Sold in 2 lb bag) (1.5 lbs): $11.99
- Kroger Dinner Sausage Links (18 oz) (x1): $3.99
- Springer Mountain Boneless Chicken Breast or Tenders (1.5 lbs): $5.99
- Tostitos (9.5-14.43 oz) (x1, with Digital Coupon): $2.99
- Private Selection Snacking Tomatoes (10 oz) (x2): $7.00

Pantry staples needed:
- White rice (long grain, at least 4 cups dry for the week)
- Olive oil or cooking oil
- Garlic (fresh or minced)
- Onion
- Salt and black pepper
- Cumin
- Garlic powder
- Lemon (for shrimp)
- Zucchini (optional, for Thursday skillet)