Kroger Low-Carb Meal Plan

SALE ITEMS FOUND

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

Vegetables on sale:
- Kroger Coleslaw: $1.99 (prepared cabbage mix, suitable as vegetable base)

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Salmon with Lemon Herb Coleslaw
Description: Two generous salmon fillets are pan-seared and finished with a rich garlic butter and lemon sauce, delivering bold flavor with zero carbs from grains or starches. The pre-made Kroger coleslaw is tossed with olive oil, apple cider vinegar, fresh herbs, and a touch of black pepper to create a bright, crunchy low-carb side that pairs perfectly with the buttery salmon.
Sale items used: Kroger Atlantic Salmon Fillet Portion ($12.99), Kroger Coleslaw ($1.99), Land O Lakes Butter ($3.79)
Prep time: 25 minutes
Serving note: Two 6 oz salmon fillets for 2 people; approximately 1.5 cups coleslaw per person dressed with oil and vinegar only - estimated net carbs under 6g per serving
Recipes:
- Salmon with Lemon Herb Butter Sauce
- Easy Garlic Butter Salmon - Keto Recipe
- Lemon Garlic Salmon (Whole30, Paleo, Low Carb, Keto)

Tuesday
Meal: St. Louis Pork Ribs with Dry Rub and Buttered Cabbage
Description: A half rack of St. Louis ribs is coated in a sugar-free dry rub made from McCormick seasoning blends, then slow-roasted in the oven until tender and caramelized with a smoky bark. Shredded cabbage is sauteed in Land O Lakes butter with garlic and a pinch of caraway for a hearty, low-carb side that soaks up all the savory rib drippings.
Sale items used: St. Louis Style Pork Ribs ($1.99/lb - approx. 2.5 lbs for half rack), McCormick Seasoning ($0.99), Land O Lakes Butter ($3.79)
Prep time: 20 minutes active, 2.5 hours oven time
Serving note: Approximately 1.25 lbs of ribs per person from a half rack; 1.5 cups buttered cabbage per person - estimated net carbs under 8g per serving
Recipes:
- St. Louis Ribs with Sugar-Free Dry Rub
- Best BBQ Rib Rub Recipe - Low Carb
- St. Louis Ribs - Keto Style

Wednesday
Meal: Smoked Sausage and Shrimp Cajun Skillet
Description: Sliced Johnsonville smoked sausage and extra-large shrimp are seared together in a hot skillet with bell peppers, celery, and bold Cajun spices from McCormick seasoning for a one-pan meal packed with protein. The entire dish comes together in under 20 minutes and is served straight from the skillet over a bed of wilted spinach or zucchini noodles to keep it strictly low-carb.
Sale items used: Johnsonville Smoked Sausage Party Pack ($4.99), Kroger Cooked or Raw Extra-Large Shrimp ($9.99), McCormick Seasoning ($0.99)
Prep time: 20 minutes
Serving note: Approximately 2 links of sausage plus 8 to 10 shrimp per person; use roughly half the party pack and half the shrimp bag, reserving the rest - estimated net carbs under 7g per serving
Recipes:
- Cajun Shrimp and Sausage Skillet
- Low Carb Cajun Shrimp and Sausage Skillet Recipe
- Cajun Shrimp and Sausage - Quick & Keto Friendly

Thursday
Meal: Slow-Cooked Chuck Roast with Feta and Herb Sauce
Description: A 1.5 lb boneless chuck roast is slow-cooked low and slow with garlic, beef broth, and McCormick herbs until it falls apart into tender, juicy shreds with deep savory flavor. A creamy feta and herb sauce made by blending crumbled feta with olive oil, lemon juice, garlic, and fresh parsley is drizzled over the top at serving for a bright, tangy finish that keeps net carbs minimal.
Sale items used: Boneless Chuck Roast ($5.99/lb - approx. 1.5 lbs), Feta Cheese ($6.49), McCormick Seasoning ($0.99), Land O Lakes Butter ($3.79)
Prep time: 15 minutes active, 6 to 8 hours slow cooker
Serving note: Approximately 6 oz of pulled roast per person with 3 tablespoons of feta herb sauce each; serve over steamed broccoli or cauliflower - estimated net carbs under 5g per serving
Recipes:
- Chuck Roast Steaks in Gravy
- Slow Cooker Keto Pot Roast Recipe
- Easy Keto Instant Pot Chuck Roast

Friday
Meal: Crispy Chicken Wings with Bacon and Provolone Dipping Sauce
Description: Two pounds of Kroger chicken wings are patted dry, seasoned with McCormick spices, and baked at high heat until the skin turns shatteringly crispy without any breading or flour coating needed. Crispy crumbled Jimmy Dean bacon is stirred into a warm melted Sargento provolone dipping sauce made with butter and a splash of heavy cream, creating an indulgent low-carb dip that pairs perfectly with the wings.
Sale items used: Kroger Chicken Party Wings ($2.00/lb - approx. 2 lbs), Jimmy Dean Bacon ($4.99), Sargento Provolone ($4.99), McCormick Seasoning ($0.99), Land O Lakes Butter ($3.79)
Prep time: 10 minutes active, 45 minutes oven time
Serving note: Approximately 8 to 10 wing pieces per person from 2 lbs of wings; 3 tablespoons of bacon provolone dipping sauce per person - estimated net carbs under 3g per serving
Recipes:
- Bacon Wrapped Chicken Wings with Beer Cheese Sauce
- Crispy Keto Chicken Wings (Oven Baked)
- Baked Keto Chicken Wings - Truly Crispy

SHOPPING LIST

Buy on sale:
- Kroger Atlantic Salmon Fillet Portion: $12.99
- Kroger Coleslaw: $1.99
- St. Louis Style Pork Ribs (half rack, approx. 2.5 lbs): $4.98
- McCormick Seasoning or Sauce (x2 packs): $1.98
- Johnsonville Smoked Sausage Party Pack: $4.99
- Kroger Extra-Large Shrimp: $9.99
- Boneless Chuck Roast (1.5 lbs): $8.99
- Feta Cheese: $6.49
- Kroger Chicken Party Wings (2 lbs): $4.00
- Jimmy Dean Bacon: $4.99
- Sargento Provolone: $4.99
- Land O Lakes Butter: $3.79

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Apple cider vinegar
- Lemon (fresh, 2 to 3)
- Black pepper and kosher salt
- Cajun spice blend or red pepper flakes
- Fresh parsley or dried herbs
- Heavy cream (small carton for dipping sauce)
- Beef broth or beef stock (low-sodium, 1 can or carton)
- Celery (1 stalk)
- Bell pepper (1 medium, for Cajun skillet)
- Zucchini or fresh spinach (for Wednesday skillet base)
- Broccoli or cauliflower florets (for Thursday side)
- Caraway seeds (optional, for cabbage side)

ESTIMATED TOTAL

Total: $68.18 for 2 people | $34.09 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.