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:
- Kroger Coleslaw: $1.99 (cabbage mix, low-carb friendly)

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Salmon with Lemon Herb Coleslaw
Description: Kroger Atlantic Salmon fillets are pan-seared in Land O Lakes butter with garlic and McCormick seasoning for a rich, flavorful main. The creamy coleslaw is tossed with butter, apple cider vinegar, and herbs to create a cool, crunchy low-carb side.
Sale items used: Kroger Atlantic Salmon Fillet Portion ($12.99), Land O Lakes Butter ($3.79), Kroger Coleslaw ($1.99), McCormick Seasoning or Sauce ($0.99)
Prep time: 25 minutes
Serving note: Use 4 individual salmon fillet portions (approximately 5-6 oz each), one full bag of coleslaw mix divided into 4 portions, and 2 tablespoons of butter per fillet
Recipes:
- Salmon with Lemon Herb Butter Sauce
- Salmon with Lemon Herb Butter
- Easy Garlic Butter Salmon - Keto Recipe

Tuesday
Meal: St. Louis Pork Ribs with Dry Rub and Buttered Cabbage
Description: St. Louis Style Pork Ribs are coated in a bold McCormick dry rub and slow-roasted in the oven until fall-off-the-bone tender with a caramelized crust. A simple sauteed cabbage side using Land O Lakes butter keeps the plate hearty and low-carb.
Sale items used: St. Louis Style Pork Ribs ($1.99/lb - approx. 4 lbs for 4 people), McCormick Seasoning or Sauce ($0.99), Land O Lakes Butter ($3.79)
Prep time: 20 minutes prep + 2.5 hours roasting
Serving note: Purchase approximately 4 lbs of ribs (roughly half a rack per person), season generously, and roast at 300 degrees F covered in foil then uncovered for 20 minutes to finish
Recipes:
- St. Louis Ribs with Sugar-Free Dry Rub
- St. Louis Ribs - Keto Style
- Keto Dry Rub Ribs Low Carb Recipe

Wednesday
Meal: Smoked Sausage and Shrimp Cajun Skillet
Description: Johnsonville Smoked Sausage sliced into coins is seared alongside Kroger Extra-Large Shrimp in a single cast iron skillet with McCormick Cajun seasoning, butter, and garlic. This one-pan meal delivers bold smoky and spicy flavors with no starchy fillers needed.
Sale items used: Johnsonville Smoked Sausage Party Pack ($4.99), Kroger Cooked or Raw Extra-Large Shrimp ($9.99), Land O Lakes Butter ($3.79), McCormick Seasoning or Sauce ($0.99)
Prep time: 20 minutes
Serving note: Use approximately 3 sausage links per person (sliced), 6-8 shrimp per person, and 1 tablespoon butter per serving - serve in bowls with pan drippings spooned over the top
Recipes:
- Cajun Shrimp and Sausage Skillet
- Cajun Shrimp and Sausage
- Low Carb Cajun Shrimp and Sausage Skillet

Thursday
Meal: Slow-Cooked Chuck Roast with Feta and Herb Sauce
Description: Boneless Chuck Roast is braised low and slow with butter, beef broth, and McCormick herbs until meltingly tender and deeply savory. It is finished with crumbled Feta Cheese and fresh herbs for a Mediterranean-inspired low-carb comfort meal.
Sale items used: Boneless Chuck Roast ($5.99/lb - approx. 2.5 lbs), Feta Cheese ($6.49), Land O Lakes Butter ($3.79), McCormick Seasoning or Sauce ($0.99)
Prep time: 20 minutes prep + 3.5 hours braising
Serving note: A 2.5 lb roast yields approximately 4 generous portions at around 6 oz cooked meat each - crumble 2 oz of feta over each plate and spoon braising liquid over everything
Recipes:
- Slow Cooker Keto Pot Roast
- Crock-Pot Keto Pot Roast Recipe (Mississippi Style)
- Keto Pot Roast

Friday
Meal: Crispy Chicken Wings with Bacon and Provolone Dipping Sauce
Description: Kroger Chicken Party Wings are dry-rubbed with McCormick seasoning and roasted at high heat until shatteringly crispy without any breading or carb-heavy coatings. Jimmy Dean Bacon is rendered and crumbled into a warm melted Sargento Provolone dipping sauce for a rich, indulgent Friday night finish.
Sale items used: Kroger Chicken Party Wings ($2.00/lb - approx. 3 lbs), Jimmy Dean Bacon ($4.99), Sargento Provolone ($4.99), McCormick Seasoning or Sauce ($0.99), Land O Lakes Butter ($3.79)
Prep time: 15 minutes prep + 45 minutes roasting
Serving note: Plan for approximately 6-8 wing pieces per person from a 3 lb bag - melt 4 provolone slices with 2 strips of crumbled bacon and 1 tablespoon butter per serving for the dipping sauce
Recipes:
- Crispy Baked Chicken Wings
- Garlic Parmesan Wing Sauce
- Baked Keto Chicken Wings (Truly Crispy)

SHOPPING LIST

Buy on sale:
- Kroger Atlantic Salmon Fillet Portion: $12.99
- St. Louis Style Pork Ribs (approx. 4 lbs at $1.99/lb): $7.96
- Johnsonville Smoked Sausage Party Pack: $4.99
- Kroger Cooked or Raw Extra-Large Shrimp: $9.99
- Boneless Chuck Roast (approx. 2.5 lbs at $5.99/lb): $14.98
- Kroger Chicken Party Wings (approx. 3 lbs at $2.00/lb): $6.00
- Jimmy Dean Bacon: $4.99
- Feta Cheese: $6.49
- Sargento Provolone: $4.99
- Land O Lakes Butter (1 package used across the week): $3.79
- McCormick Seasoning or Sauce (2 packs): $1.98
- Kroger Coleslaw: $1.99

Pantry staples needed:
- Garlic (fresh or jarred)
- Olive oil
- Salt and black pepper
- Apple cider vinegar (for coleslaw dressing)
- Beef broth or beef stock (for chuck roast braise)
- Lemon (for salmon)
- Paprika, onion powder, cayenne (if not covered by McCormick pack)
- Heavy cream or cream cheese (optional for provolone sauce consistency)

ESTIMATED TOTAL

Total: $80.14 for 4 people | $20.04 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.