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 white rice for a simple gluten-free skillet dinner. It's a light, colorful weeknight meal ready in under 30 minutes.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Tri-Color Peppers
Prep time: 25 minutes
Serving note: 1 lb ground turkey and half of the tri-color pepper pack (about 1.5 peppers) for 2 people; serve over 1 cup uncooked rice (pantry staple).
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: Boneless pork tenderloin is roasted alongside cubed butternut squash seasoned with olive oil and herbs for a cozy fall dinner. This naturally gluten-free dish pairs tender pork with sweet, caramelized squash.
Sale items used: Boneless Pork Tenderloin, Butternut Squash
Prep time: 50 minutes
Serving note: Assume 3/4 lb pork tenderloin and 1.5 lbs butternut squash for 2 people; roasting takes about 40 minutes, so start the squash first to finish together.
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 are stir-fried with the remaining tri-color peppers in a gluten-free tamari-style sauce and served over rice. It's a fast, fresh dinner packed with color and protein.
Sale items used: Kroger Cooked or Raw Large Shrimp, Kroger Tri-Color Peppers
Prep time: 20 minutes
Serving note: Half pound of shrimp and remaining 1.5 peppers for 2 people; serve over 1 cup uncooked rice (pantry staple); use gluten-free soy sauce/tamari.
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: Simple baked chicken breasts are paired with sweet Kroger corn for an easy, comforting gluten-free dinner. Minimal seasoning lets the fresh corn and juicy chicken shine.
Sale items used: Tyson Frozen Chicken, Kroger Sweet Corn
Prep time: 45 minutes
Serving note: About 1 lb chicken portioned from the frozen pack and 2 ears of sweet corn for 2 people; if using the full frozen pack, freeze the remainder for another meal.
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 canned beans and spices for a hearty, warming chili bowl. Top with cheese for extra flavor and richness.
Sale items used: Kroger 80% Lean Ground Beef, Kroger Beans, Kroger Cheese
Prep time: 35 minutes
Serving note: Use 3/4 lb ground beef and 2 cans of Kroger beans for 2 people; top with a small handful of shredded Kroger cheese per bowl.
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 unit): $2.99
- Kroger Tri-Color Peppers (1 pack): $6.00
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin (0.75 lb): $2.24
- Butternut, Spaghetti or Acorn Squash (1.5 lb): $2.24
- Kroger Cooked or Raw Large Shrimp (1 pack): $6.00
- Tyson Frozen Chicken (1 pack): $6.99
- Kroger Sweet Corn (1 pack): $3.99
- Kroger 80% Lean Ground Beef (0.75 lb): $3.74
- Kroger Beans or Starkist Tuna (2 cans): $1.76
- Kroger Cheese (1 pack): $1.49
Pantry staples needed:
- Rice
- Olive oil
- Salt, pepper, and general spices
- Gluten-free soy sauce or tamari
- Chili seasoning (cumin, chili powder, garlic powder)
🏷️ 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.
$37.44
for 2 people · $18.72 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.