Kroger Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Pork Back Ribs: $2.99/lb
- Perdue Boneless Chicken: $14.97 for 5 lb package with Card
- Johnsonville Fresh or Smoked Dinner Sausage: $4.99 each
- Kroger 73% Lean Beef Burgers: $5.99/lb
- Private Selection Angus Beef Patties: $8.99 each
- Kroger Boneless Chicken Breast: $5.99/lb
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets: $12.99/lb
- Eastern Seas Sea Scallops: $1.29 each
- Wild-Caught Lobster Tails: $12.99 each
- Beef Tenderloin Super-Trimmed or Filet: $24.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: $4.99 each
- Ball Park Meat Franks: $3.49 each

Vegetables on sale:
- Asparagus: $2.99/lb
- Tri Color Peppers: $3.99 each
- Russet Potatoes: $2.49 each (excluded - not low-carb)

5-DAY MEAL PLAN

Monday
Meal: Smoky Pork Back Ribs with Roasted Asparagus
Description: A single generous portion of smoky, tender pork back ribs seasoned with a dry spice rub and slow-baked until fall-off-the-bone perfect, served alongside crispy oven-roasted asparagus spears. For one person, a half-pound bone-in rib portion keeps this practical and satisfying without the waste of a full rack.
Sale items used: Pork Back Ribs ($2.99/lb), Asparagus ($2.99/lb), Kinder's Sauce (BOGO - $4.99 first, $0.00 second)
Prep time: 20 minutes prep, 2 hours cook time
Serving note: 0.75 lb pork back ribs (roughly 2-3 bones), 0.5 lb asparagus spears, 1 tablespoon Kinder's Sauce as glaze
Recipes:
- Juicy Keto Ribs - Oven Baked Recipe
- Dry Rub Ribs
- Easy Oven Baked Ribs

Tuesday
Meal: Johnsonville Smoked Sausage and Tri-Color Pepper Skillet
Description: One link of Johnsonville smoked sausage sliced into coins and pan-seared with sliced tri-color peppers, garlic, and olive oil until the sausage is caramelized and the peppers are tender-crisp. This one-pan skillet is bold, colorful, and packed with protein and healthy fats with very few net carbs.
Sale items used: Johnsonville Smoked Dinner Sausage ($4.99 each), Tri Color Peppers ($3.99 each)
Prep time: 25 minutes
Serving note: 1 sausage link (roughly 3-4 oz), half of one tri-color pepper pack (about 1.5 peppers) - save remaining peppers for Thursday
Recipes:
- Smoked Sausage with Peppers and Onions Skillet (Keto & Low Carb)
- Sausage and Peppers Skillet - Fast, Low Carb, and Delicious!
- Italian Sausage & Pepper Skillet

Wednesday
Meal: Baked Sockeye Salmon with Asparagus and Spreadable Cheese
Description: A single salmon fillet is seasoned with lemon, garlic, and herbs, then baked to flaky perfection and finished with a dollop of creamy spreadable cheese that melts over the top for a rich sauce. Roasted asparagus spears cooked alongside the salmon complete this elegant, low-carb plate with almost no cleanup.
Sale items used: Fresh Wild-Caught Alaska Sockeye Salmon Fillets ($12.99/lb), Asparagus ($2.99/lb), Spreadable Cheese ($2.99 each)
Prep time: 10 minutes prep, 20 minutes cook time
Serving note: 0.5 lb salmon fillet (one single fillet), 0.4 lb asparagus spears, 2 tablespoons spreadable cheese
Recipes:
- Keto Sheet Pan Salmon & Asparagus - Low Carb
- Baked Salmon and Asparagus with Herb Sauce
- Keto Salmon and Asparagus Sheet Pan Recipe

Thursday
Meal: Kroger Ground Beef Lettuce Wrap Bowls with Peppers
Description: Seasoned ground beef is browned in a skillet with diced tri-color peppers, garlic, cumin, and chili powder, then served in crisp romaine or iceberg lettuce cups for a satisfying, handheld low-carb bowl. The remaining Tri Color Peppers from Tuesday are put to great use here, making this a zero-waste, high-protein meal.
Sale items used: Kroger 73% Lean Beef Burgers ($5.99/lb), Tri Color Peppers (leftover from Tuesday)
Prep time: 20 minutes
Serving note: 0.5 lb ground beef (crumble the burger patty), remaining 1.5 peppers from Tuesday purchase, 3-4 large lettuce leaves for wrapping
Recipes:
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
- The Best Beef Lettuce Wraps (Low Carb)
- Ground Beef Lettuce Wraps: Quick Weeknight Dinner

Friday
Meal: Crispy Baked Chicken Wings and Drums with Pepper Dipping Sauce
Description: A single-serving portion of Home Chef Wings and Drums is oven-baked at high heat until the skin is shatteringly crispy, then served with a simple dipping sauce made from blended roasted tri-color pepper and Ken's salad dressing. This is an easy, festive Friday night meal that delivers big flavor with minimal net carbs.
Sale items used: Home Chef Wings and Drums ($5.99 each), Tri Color Peppers (1 pepper from second pack), Ken's Salad Dressing ($3.79 each)
Prep time: 10 minutes prep, 45 minutes cook time
Serving note: Half of one Home Chef Wings and Drums bag (roughly 5-6 pieces), 1 pepper blended into dipping sauce with 2 tablespoons Ken's dressing - save remaining wings for leftovers
Recipes:
- Crispy Baked Chicken Wings
- Keto Chicken Wings (Garlic Parmesan)
- Lemon Pepper Wings

SHOPPING LIST

Buy on sale:
- Pork Back Ribs (0.75 lb): $2.24
- Johnsonville Smoked Dinner Sausage (x1 pack): $4.99
- Tri Color Peppers (x2 packs - needed across Tuesday, Thursday, and Friday): $7.98
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets (0.5 lb): $6.50
- Kroger 73% Lean Beef Burgers (0.5 lb): $3.00
- Home Chef Wings and Drums (x1 bag): $5.99
- Asparagus (0.9 lb total across Monday and Wednesday): $2.69
- Kinder's Sauce (x1 - BOGO deal, pay for 1 get 1 free): $4.99
- Spreadable Cheese (x1): $2.99
- Ken's Salad Dressing (x1): $3.79

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Cumin and chili powder (for Thursday ground beef)
- Smoked paprika and onion powder (for Monday rib rub)
- Dried herbs such as dill or parsley (for Wednesday salmon)
- Lemon (1 fresh lemon for Wednesday salmon)
- Iceberg or romaine lettuce (for Thursday wraps - not on sale, grab in produce)
- Cooking spray or butter