Kroger Gluten-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Ground Turkey and Pepper Skillet over Rice
Description: Lean ground turkey is sauteed with tri-color peppers and served over fluffy rice for a simple, protein-packed skillet dinner. This gluten-free one-pan meal comes together quickly using pantry rice and fresh produce.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Tri-Color Peppers, Simple Truth Organic 90 Second Rice
Prep time: 20 minutes
Serving note: Use 1/3 of the ground turkey package (about 5 oz), 1/2 cup sliced tri-color peppers, and 1 pouch of 90 Second Rice.
Recipes:
- One Pot Ground Turkey, Rice and Beans (Gluten-free)
- Golden Ground Turkey and Rice Skillet
- Gluten Free Korean Ground Turkey and Rice Bowl
Tuesday
Meal: Roasted Pork Tenderloin with Butternut Squash
Description: A small portion of pork tenderloin is roasted alongside cubed butternut squash for a warm, naturally gluten-free autumn dinner. Simple seasoning lets the sweet squash and tender pork shine.
Sale items used: St. Louis Style Pork Ribs or Boneless Pork Tenderloin, Butternut, Spaghetti or Acorn Squash
Prep time: 45 minutes
Serving note: Use about 0.5 lb pork tenderloin (cut from the package) and 0.5 lb cubed butternut squash.
Recipes:
- Roast Pork Tenderloin with Butternut Squash
- Pork Tenderloin with Roasted Butternut Squash and Sautéed Green Beans
- Perfectly Baked Pork Tenderloin
Wednesday
Meal: Shrimp and Pepper Stir-Fry with Rice
Description: Quick-cooking shrimp is stir-fried with the remaining tri-color peppers and served over rice for a light, gluten-free dinner. A splash of tamari (gluten-free soy sauce) adds savory depth.
Sale items used: Kroger Cooked or Raw Large Shrimp, Kroger Tri-Color Peppers, Simple Truth Organic 90 Second Rice
Prep time: 20 minutes
Serving note: Use about 0.5 lb shrimp, 1/2 cup remaining sliced peppers, and 1 pouch of rice.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Healthy Shrimp Stir-Fry (Gluten-Free)
- Gluten Free Garlic Shrimp Stir Fry
- Gluten Free Shrimp Stir Fry
Thursday
Meal: Baked Chicken with Sweet Corn
Description: A single bone-in chicken portion is baked until juicy and paired with sweet corn on the cob for a comforting, naturally gluten-free plate. Minimal seasoning keeps this meal easy and wholesome.
Sale items used: Tyson Frozen Chicken, Kroger Sweet Corn
Prep time: 45 minutes
Serving note: Use 1 chicken piece (about 6-8 oz) portioned from the package and 1 ear of sweet corn; season and bake ahead if pressed for time on a weeknight.
Recipes:
- Mexican Street Corn Chicken Bake (Gluten Free)
- Easy 5-Ingredient Sweet Chicken {Gluten-free}
- Crispy Gluten-Free Sweet and Sour Chicken (Baked)
Friday
Meal: Ground Beef and Bean Chili Bowl
Description: Ground beef simmers with gluten-free beans and seasonings for a hearty, warming chili bowl. This dish is easy to portion and reheats well for a satisfying end to the week.
Sale items used: Kroger 80% Lean Ground Beef, Kroger Beans
Prep time: 30 minutes
Serving note: Use about 0.4 lb ground beef and 1 can of Kroger Beans (drained), simmered together with chili seasoning.
Recipes:
- Gluten Free Chili Recipe
- Easy Gluten-Free Chili Recipe (With Beef OR Turkey!)
- Gluten-Free Chili with Beef and Beans
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger 85% Lean Ground Turkey (1 package): $2.99
- Kroger Tri-Color Peppers (1 package, used across two meals): $6.00
- Simple Truth Organic 90 Second Rice (2 pouches): $3.58
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin (0.5 lb): $1.50
- Butternut, Spaghetti or Acorn Squash (0.5 lb): $0.75
- Kroger Cooked or Raw Large Shrimp (1 portion, 0.5 lb): $6.00
- Tyson Frozen Chicken (1 package): $6.99
- Kroger Sweet Corn (1 ear): $3.99
- Kroger 80% Lean Ground Beef (0.4 lb): $2.00
- Kroger Beans (1 can): $0.88
Pantry staples needed:
- Olive oil or cooking oil
- Salt and pepper
- Chili powder, cumin, and other seasonings
- Garlic and onion (if desired)
- Gluten-free tamari or soy sauce
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $4.99/lb
- Kroger Beef Shaved Steak: 2 for $10.00
- Kroger 85% Lean Ground Turkey: $2.99 each with card
- Hormel Bacon: $4.99 each with digital coupon
- Tyson Frozen Chicken: $6.99 each with digital coupon
- Hormel Beef Entrée: $9.99 each with digital coupon
- Kroger Dinner Sausage Links: $3.99 with card
- Home Chef St. Louis Style Ribs: $14.99 with card
- Kroger 73% Lean Beef Burgers: $10.00 with card
- Kroger Cooked or Raw Large Shrimp: $6.00 with card
- Boneless Chuck Roast or Steaks: $9.49/lb
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin: $2.99/lb
- Private Selection Marinated Salmon or Tilapia: $7.99 with card
- Simple Truth Organic 85% Lean Ground Beef: $20.00 with card
Deli and prepared on sale:
- Kroger Sweet Corn: $3.99 with card
- Home Chef Fried Chicken: $5.00 with card
- Private Selection Soup: $7.00 with card
- Wellshire Lunch Meat: $4.99 each with digital coupon
Produce on sale:
- Kroger Tri-Color Peppers: $6.00 with card
- Raspberries or Blackberries: 2 for $4.00
- California Red, Green or Black Seedless Grapes: $1.99/lb
- Kroger Lemons or Limes: $4.99 with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb
- Kroger Bartlett, Bosc or Red Pears: $5.00 with card
- Jumbo Blueberries: $5.99 with card
- Fresh-Cut Fruit Bowls: $5.00 with card
- Kroger Adorbs Seedless Mandarins or Honeycrisp Apples: $4.99 each with digital coupon
Dairy and eggs on sale:
- Chobani Greek Yogurt: 10 for $10.00
- Kroger Cheese: $1.49 each with digital coupon
- Land O Lakes Butter: $2.99 each with digital coupon
- Chobani Creamer: 2 for $9.00
- Ben & Jerry's Dairy-Free Dessert: $5.49 with card
- Fairlife Core Power Protein Shake: $4.29 with card
Bakery and bread on sale:
- Double Layer Cake: $15.99 each with digital coupon
- Wonder Bread, Buns or Mott's Applesauce Cups: $1.99 each with digital coupon
- Dot's Pretzels or Tate's Cookies: $4.99 each with digital coupon
- Private Selection Tiramisu Bar Cake: $12.99 each with digital coupon
- Pumpkin Snickerdoodle Muffins: $5.00 with card
- Pumpkin Pie: $6.99 with card
- Private Selection Pumpkin Cake Roll: $7.99 with card
- Private Selection Fresh Baked Butter Croissants: $5.00 with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 with card
Pantry on sale:
- Kroger Beans or Starkist Tuna: $0.88 each with card
- Pringles or Campbell's V8 Splash: $1.99 each
- Nabisco Family Size Crackers: $4.49 each
- Barilla Pasta: $1.39 each
- Rice-A-Roni or Pasta-Roni: $0.99 each
- Hellmann's Mayonnaise: $4.49 each
- Progresso Soup: $1.29 each with digital coupon
- Cap'n Crunch or Life Cereal / Quaker Instant Oatmeal: $1.49 each with digital coupon
- Knorr Pasta or Rice Sides: $0.99 each with digital coupon
- Folgers Coffee: $11.99 each with digital coupon
- Pop-Tarts: $3.29 each with digital coupon
- Swanson Broth: 2 for $5.00
- Rao's Pasta Sauce: $5.99 with card
- Nissin Ramen Bowl or Campbell's Spaghettios: 4 for $5.00
- Simple Truth Organic Broth: $2.00 with card
- Simple Truth Organic Tortilla Chips: $2.49 with card
- Starbucks Coffee: $7.99 each with digital coupon
- Private Selection Mac & Cheese or Kroger Queso Dip: $2.49 each with digital coupon
- Cascadian Farm Organic Cereal or Granola: $3.49 each with digital coupon
- Kroger Potato Chips: $1.79 with card
- Lay's Potato Chips, Cheetos, or Smartfood Popcorn: 4 for $10.00
- Party Size Tostitos: $3.99 with card
- Little Debbie Snack Cakes or David Protein Bar: 2 for $6.00
- Blue Diamond Almonds: $2.49 each with digital coupon
- Lifesavers or Skittles Gummies: $2.99 with card
Frozen on sale:
- Breyers Ice Cream or Talenti Gelato/Sorbetto: $2.99 each with digital coupon
- Klondike Ice Cream Bars: $2.99 each with digital coupon
- Freschetta Pizza: $3.99 each with digital coupon
- Nestlé Drumstick Cones or Cooked Perfect Meatballs: $6.99 each with digital coupon
- Farm Rich Appetizers: $5.99 each with digital coupon
- Birds Eye Steamfresh Vegetables or Simple Truth Organic 90 Second Rice: $1.79 each with digital coupon
- Popsicle Ice Pops or V8 Vegetable Juice: $4.49 each with digital coupon
- Stouffer's Family Size Entrée: $7.49 each with digital coupon
🛒 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.
$34.68
for 1 person · $34.68 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 23, 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.