Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan builds around gluten-free proteins that are simple to prep and easy on cleanup, so you get real variety without much fuss. You'll start Monday with roasted pork tenderloin alongside potatoes and peppers, then shift to a smoky ground chuck and rice skillet on Tuesday, both featuring those same sale-priced bell peppers. Wednesday brings a bright shrimp and potato skillet, Thursday keeps things fresh with pan-seared chicken tenders paired with a Honeycrisp apple slaw, and Friday wraps the week with an easy smoked sausage and onion skillet served over rice. Bell peppers and russet potatoes each show up twice, so you're getting good mileage out of your sale items while keeping every dinner naturally gluten-free with just pantry staples like rice, garlic, and lemon rounding things out.
5-DAY MEAL PLAN
Monday
Meal: Roasted Pork Tenderloin with Potatoes and Peppers
Description: Boneless pork tenderloin is roasted alongside seasoned russet potatoes and bell peppers for a simple one-pan dinner. It's naturally gluten-free with no added flour or breading.
Sale items used: Boneless Pork Tenderloin, Kroger Russet Potatoes, Red, Orange or Yellow Bell Peppers
Prep time: 15 minutes
Serving note: 2 lbs Boneless Pork Tenderloin, 1.5 lbs Kroger Russet Potatoes (cut into chunks), 1 bag of bell peppers (2 peppers) sliced, roast 35-40 minutes total.
Recipes:
- Pork Tenderloin with Peppers Recipe
- Sheet Pan Pork Tenderloin Dinner Recipe
- Sheet Pan Roast Pork Tenderloin with Potatoes
Tuesday
Meal: Ground Chuck and Rice Skillet with Peppers
Description: Private Selection ground chuck is browned and simmered with bell peppers over gluten-free rice for a quick weeknight skillet. Season with pantry spices for a smoky, savory flavor.
Sale items used: Private Selection Angus 80% Lean Ground Chuck, Red, Orange or Yellow Bell Peppers
Prep time: 25 minutes
Serving note: 1 package (1 lb) Private Selection Angus 80% Lean Ground Chuck, 1 bag of bell peppers (2 peppers) sliced, served over 2 cups dry rice (pantry staple) cooked.
Recipes:
- One Pot Deconstructed Stuffed Peppers (Dairy Free & Gluten Free)
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Quick Skillet
Wednesday
Meal: Shrimp and Potato Skillet
Description: Kroger Large Gulf Shrimp are quickly sauteed and tossed with tender roasted potato chunks for a bright, fast dinner. A squeeze of lemon and garlic keeps it light and gluten-free.
Sale items used: Kroger Large Gulf Shrimp, Kroger Russet Potatoes
Prep time: 30 minutes
Serving note: 1 package (about 1 lb) Kroger Large Gulf Shrimp, 1.5 lbs Kroger Russet Potatoes diced and pre-roasted 20 minutes before combining with shrimp.
Recipes:
- Garlic Shrimp and Potatoes Recipe
- Sweet Potato, Kale and Shrimp Skillet
- Sweet Potato Shrimp Skillet
Thursday
Meal: Pan-Seared Chicken Tenders with Rice and Apple Slaw
Description: Home Chef chicken tenders are pan-seared until golden and served with gluten-free rice and a crisp side salad of sliced Honeycrisp apples. It's a light, fresh dinner with a sweet-savory contrast.
Sale items used: Home Chef Chicken Tenders, Honeycrisp Apples
Prep time: 25 minutes
Serving note: 1 package Home Chef Chicken Tenders (serves 4), 1 lb Honeycrisp Apples sliced thin for the side salad, 2 cups dry rice (pantry staple) cooked.
Recipes:
- Pan-Fried Chicken Tenders (Dairy and Gluten Free) Easy Paleo Recipe
- Easy Gluten Free Chicken Tenders (Crispy, Juicy, & Healthy!)
- Pan Seared Chicken Tenderloins
Friday
Meal: Skillet Smoked Sausage with Onions
Description: Eckrich Smoked Sausage is sliced and browned with sauteed onions for a fast, smoky skillet dinner. Serve over rice to soak up the pan juices.
Sale items used: Eckrich Smoked Sausage
Prep time: 20 minutes
Serving note: 1 Eckrich Smoked Sausage package sliced into rounds, 1 medium onion (pantry staple) sliced, served over 2 cups dry rice (pantry staple) cooked.
Recipes:
- Sausage, Peppers, and Onions
- Smoked Sausage and Potato Skillet
- Smoked Sausage and Potatoes Skillet with Onions and Peppers
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Tenderloin (2 lbs): $5.98
- Kroger Russet Potatoes (1 bag, using 3 lbs of the 10 lb bag): $5.00
- Red, Orange or Yellow Bell Peppers (2 bags, 4 peppers total): $6.00
- Private Selection Angus 80% Lean Ground Chuck (1 package): $6.99
- Kroger Large Gulf Shrimp (1 package): $7.00
- Home Chef Chicken Tenders (1 package): $5.00
- Honeycrisp Apples (1 lb): $2.50
- Eckrich Smoked Sausage (1 package): $5.00
Pantry staples needed:
- Rice (gluten-free, for serving)
- Onion
- Garlic
- Lemon
- Cooking oil
- Salt, pepper, and general seasonings
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chuck Roast: $6.99/lb
- Boneless Pork Tenderloin or St. Louis Style Pork Ribs: $2.99/lb
- Whole Pork Shoulder Bone-In: $2.49/lb
- Home Chef St. Louis Style Ribs (2 lb): $14.99 each
- Eckrich Smoked Sausage: $5.00 each
- Private Selection Chuck & Brisket Ground Beef (2 lb): $15.00 each
- Kroger Breakfast Sausage: $2.99 each
- Kroger Large Gulf Shrimp: $7.00 each
- Private Selection Angus 80% Lean Ground Chuck: $6.99 each
- Hillshire Farm Smoked Sausage: 2 for $7.00
- Home Chef Chicken Tenders: $5.00 each
- Hormel Seasoned Pork Carnitas: $8.99 each
- Hormel Microwave Ready Bacon or Kroger Meat Entrée: $8.99 each
- Smithfield Bacon or Oscar Mayer Beef Franks: $3.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Sargento Cheese Slices: 2 for $5.00
- Sargento Cheese: 2 for $5.00
Produce on sale:
- Personal Watermelon, Cantaloupe or Honeydew Melons: 2 for $6.00
- Raspberries or Blackberries: 2 for $5.00
- Honeycrisp Apples or Bartlett Pears: $2.50/lb
- Kroger Russet Potatoes (10 lb bag): $5.00 each
- Kroger Seedless Grapes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $5.00 each with digital coupon
- Red, Orange or Yellow Bell Peppers: 2 for $3.00
- Cotton Candy, Gum Drops or Moon Drops Grapes: $3.99/lb
- Private Selection Autumn Crisp or Holiday Grapes (2 lb): $5.99 each
- Simple Truth Organic Seedless Grapes (2 lb): $6.99 each
- Private Selection Cara Cara Navel Oranges (3 lb bag): $4.99 each
- Jumbo Blueberries (9.8 oz): $5.99 each
- Fresh In-Store Made Guacamole: $6.99 each
- Dole Salad Kits: 3 for $11.00
Dairy and eggs on sale:
- Kroger Eggs (18 ct, Large, Grade A): $1.99 each
- Kroger Milk (Half Gallon): $1.59 each
- Chobani Greek Yogurt: $2.99 each
- BelGioioso Fresh Mozzarella: $8.49 each
- Fairlife Core Power Protein Shake: $3.99 each
- International Delight Creamer: $2.99 each
- Stok Cold Brew Coffee: $5.49 each
Bakery and bread on sale:
- Pudding Cake or Cake Donuts: $6.99 each with digital coupon
- Mini Cupcakes: $5.00 each
- Private Selection Wide Pan Bread or Buns: $3.49 each
- Dave's Killer Bread Organic Bread: $4.99 each
- Artesano Bread or Buns: $3.49 each
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Muffins: $5.00 each
- Fresh Baked Cookies: $3.00 each
Pantry on sale:
- Progresso Soup: 6 for $9.00
- Kroger Pasta Sauce or Private Selection Pasta: 3 for $5.00
- Ragú Pasta Sauce: $1.29 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- General Mills Cereal: $1.79 each with digital coupon
- Sweet Baby Ray's Barbecue Sauce or Nongshim Ramen: $1.49 each
- Simply Fruit Drink or Ade or GT's Kombucha: $1.99 each
- Velveeta Shells & Cheese or Classico Pasta Sauce: $1.99 each
- Heinz Ketchup or Kraft Mayo: $3.49 each
- Simply Orange Juice or Post Large Size Cereal: $3.49 each
- Nature Valley Crunchy: $1.99 each
- Ken's Salad Dressing or Cholula Hot Sauce: $2.49 each
- Pepperidge Farm Goldfish or Nature Valley Bars: $1.99 each
- Planters Peanuts or Voortman Bakery Cookies: $2.49 each
- Kashi Cereal: $4.99 each
- Kroger Saltine Crackers: $2.00 each
- Kroger Salad Dressing or Simple Truth Organic Broth: $1.99 each
- Cheez-It Family Size Crackers: $3.99 each
- Lesser Evil Popcorn: 2 for $6.00
- Kettle Brand Potato Chips or Simple Truth Organic Bone Broth: $3.99 each
- Annie's Organic Fruit Rope: 2 for $8.00
- Kind Bars or Kind Max Protein Bars: $7.99 each
- Hidden Valley Ranch Dressing: $3.99 each
- Big K Cola (2 Liter): $1.00 each
- M&M's Candy: 2 for $3.00
- Kroger Apple Cider: $2.99 each with digital coupon
- Poppi Prebiotic Soda: $5.99 each with digital coupon
- Chick-Fil-A Sauce or Buffalo Wild Wings Sauce: $2.99 each
- Belvita Cookies or Chex Mix: $3.49 each
- Hershey's King Size Candy: $2.99 each
- Green Mountain or McCafé K-Cups: $7.99 each
- Quest Protein Bars: $8.99 each
- Premier Protein Shakes: $25.99 each
- Starbucks Coffee: $9.99 each
- Muscle Milk Protein Shakes: $7.99 each
Frozen on sale:
- Tyson Frozen Chicken: $9.99 each with digital coupon
- DiGiorno Stuffed Crust Pizza or California Pizza Kitchen Pizza: $6.99 each with digital coupon
- Amy's Entrée: $4.29 each with digital coupon
- Kroger Frozen Meatballs or Perdue Frozen Chicken: $5.99 each
- Smucker's Uncrustables: $9.49 each
- Bob Evans Breakfast Sausage: $9.99 each
- Dole Diced Peaches, Hostess Cupcakes/Multipack or Dole Fruit Bowls: 2 for $6.00
- Totino's Pizza Rolls (50 ct): $4.99 each
- Totino's Pizza Rolls (130 ct): $11.99 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.
$43.47
for 4 people · $10.87 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 09, 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.