Kroger Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Pork Half Loin: $1.99/lb
- St. Louis Style Pork Ribs: $1.99/lb
- Private Selection Angus 80% Lean Beef: $3.10/lb
- Heritage Farm Boneless Chicken Breast: $1.99/lb
- Jimmy Dean Bacon: $4.99
- Johnsonville Smoked Sausage Party Pack: $4.99
- Jimmy Dean Breakfast Sausage Roll: $3.99
- Kroger Cooked or Raw Extra-Large Shrimp: $9.99
- Kroger Chicken Party Wings: $2.00/lb
- Kroger Atlantic Salmon Fillet Portion: $12.99
- Boneless Chuck Roast: $5.99/lb
- Home Chef Chicken Tenders: $5.99
- Deli Lunch Meat: $4.99

Vegetables on sale:
- Russet Potatoes: $1.99 (excluded - high carb)
- Private Selection Red or Gold Gourmet Potatoes: $1.99 (excluded - high carb)

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Salmon with Lemon Herb Coleslaw
Description: A single 6 oz Atlantic salmon fillet is pan-seared in garlic butter with lemon juice and fresh herbs until golden and flaky. It is served alongside a refreshing low-carb coleslaw tossed with a light vinegar and herb dressing for a bright, satisfying meal.
Sale items used: Kroger Atlantic Salmon Fillet Portion ($12.99), Kroger Coleslaw ($1.99), Land O Lakes Butter ($3.79)
Prep time: 20 minutes
Serving note: 1 salmon fillet portion (approx. 6 oz), 1 cup coleslaw mix dressed with 1 tbsp olive oil, 1 tbsp apple cider vinegar, salt, pepper, and fresh parsley. Net carbs: approx. 4g.
Recipes:
- Easy Garlic Butter Salmon - Keto Recipe
- Garlic Lemon Butter Salmon {Paleo, Whole30, Keto}
- Keto Coleslaw Recipe

Tuesday
Meal: St. Louis Pork Ribs with Dry Rub and Buttered Cabbage
Description: Rather than a full rack, purchase approximately 1 lb of St. Louis style pork ribs and coat them in a smoky sugar-free dry rub of paprika, garlic powder, cumin, salt, and pepper before oven-roasting low and slow until tender. Serve alongside a half head of green cabbage sauteed in butter with garlic for a hearty, low-carb side.
Sale items used: St. Louis Style Pork Ribs ($1.99/lb - buy 1 lb), Land O Lakes Butter ($3.79), McCormick Seasoning or Sauce ($0.99)
Prep time: 90 minutes (including low-slow roast)
Serving note: Approximately 1 lb bone-in ribs (yields about 6-7 oz edible meat), 1.5 cups sauteed cabbage with 1 tbsp butter. Net carbs: approx. 5g.
Recipes:
- St. Louis-Style Ribs with (Sugar-Free) Dry Rub
- Best BBQ Rib Rub Recipe • Low Carb
- Dry Rub Ribs

Wednesday
Meal: Smoked Sausage and Shrimp Cajun Skillet
Description: Two smoked sausage links sliced on a bias are seared in a hot skillet with 6-8 large shrimp, bell pepper strips, and zucchini, all seasoned with Cajun spice for a smoky, bold one-pan meal. The combination of sausage and shrimp creates a deeply flavorful skillet that is fully satisfying without any grains or starchy sides.
Sale items used: Johnsonville Smoked Sausage Party Pack ($4.99 - use 2 links), Kroger Cooked or Raw Extra-Large Shrimp ($9.99 - use 6-8 shrimp), McCormick Seasoning or Sauce ($0.99)
Prep time: 25 minutes
Serving note: 2 smoked sausage links (approx. 4 oz total), 6-8 shrimp (approx. 4 oz), 1/2 cup sliced bell pepper, 1/2 cup zucchini. Net carbs: approx. 6g.
Recipes:
- Cajun Shrimp and Sausage Skillet
- Cajun Shrimp and Sausage
- Low Carb Shrimp and Sausage Skillet

Thursday
Meal: Slow-Cooked Chuck Roast with Feta and Herb Sauce
Description: A 1 lb portion of boneless chuck roast is slow-cooked in the oven or a small slow cooker with garlic, rosemary, and beef broth until fork-tender and richly flavored. It is finished with a crumbled feta and fresh herb sauce made from feta cheese, olive oil, garlic, and parsley that melts into the warm meat for a Mediterranean-inspired low-carb dinner.
Sale items used: Boneless Chuck Roast ($5.99/lb - buy 1 lb), Feta Cheese ($6.49), McCormick Seasoning or Sauce ($0.99)
Prep time: 15 minutes prep, 3-4 hours slow cook
Serving note: 1 lb raw chuck roast (yields approx. 6-7 oz cooked), 2 tbsp crumbled feta herb sauce, served over 1 cup steamed broccoli or cauliflower from pantry. Net carbs: approx. 3g.
Recipes:
- Slow Cooker Keto Pot Roast Recipe
- Easy Keto Pot Roast with Vegetables
- Keto Pot Roast

Friday
Meal: Crispy Chicken Wings with Bacon and Provolone Dipping Sauce
Description: About 1 lb of chicken party wings are patted dry, seasoned with garlic powder, smoked paprika, and salt, then baked at high heat until the skin is shatteringly crispy without any breading. The wings are served with a warm dipping sauce made from crumbled cooked bacon and melted Sargento Provolone thinned with a splash of heavy cream for a rich, indulgent low-carb finish to the week.
Sale items used: Kroger Chicken Party Wings ($2.00/lb - buy 1 lb), Jimmy Dean Bacon ($4.99 - use 2 strips), Sargento Provolone ($4.99), McCormick Seasoning or Sauce ($0.99)
Prep time: 45 minutes (including bake time)
Serving note: Approximately 1 lb wings (6-8 pieces), 2 strips bacon crumbled, 1-2 slices provolone melted into sauce. Net carbs: approx. 2g.
Recipes:
- Baked Keto Chicken Wings {Truly Crispy}
- Garlic Parmesan Wing Sauce
- Crispy & Saucy Keto Chicken Wings Recipes

SHOPPING LIST

Buy on sale:
- Kroger Atlantic Salmon Fillet Portion: $12.99
- Kroger Coleslaw: $1.99
- Land O Lakes Butter: $3.79
- St. Louis Style Pork Ribs (1 lb): $1.99
- McCormick Seasoning or Sauce: $0.99
- Johnsonville Smoked Sausage Party Pack: $4.99
- Kroger Extra-Large Shrimp: $9.99
- Boneless Chuck Roast (1 lb): $5.99
- Feta Cheese: $6.49
- Kroger Chicken Party Wings (1 lb): $2.00
- Jimmy Dean Bacon: $4.99
- Sargento Provolone: $4.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Apple cider vinegar
- Paprika and smoked paprika
- Cumin
- Cajun seasoning (or use the McCormick sale item)
- Salt and black pepper
- Fresh parsley or dried herbs
- Beef broth (small carton)
- Heavy cream (small amount for dipping sauce)
- Zucchini (not on sale - buy fresh, approx. $1.00)
- Bell pepper (not on sale - buy 1, approx. $1.00)
- Green cabbage (not on sale - buy half head, approx. $1.00)

ESTIMATED TOTAL

Total: $58.19 for 1 person | $58.19 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Kroger store for actual pricing.