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 (not used - not low-carb)

5-DAY MEAL PLAN

Monday
Meal: Smoky Pork Back Ribs with Roasted Asparagus
Description: Two generous portions of pork back ribs are rubbed with a smoky spice blend and slow-roasted until tender and caramelized, filling your kitchen with incredible aroma. A side of asparagus spears roasted with olive oil and garlic completes this hearty, low-carb cookout-style dinner for two.
Sale items used: Pork Back Ribs ($2.99/lb), Asparagus ($2.99/lb), Kinder's Sauce ($1.00 BOGO used as a dry rub or glaze, no added sugar variety)
Prep time: 20 minutes active, 2.5 hours total
Serving note: Approximately 1.5 lbs of ribs total (about 3/4 lb per person), plus 1 lb of asparagus split between two servings
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: Sliced Johnsonville smoked sausage is pan-seared until golden, then tossed with colorful tri-color pepper strips and onion in a savory one-skillet meal. This satisfying low-carb skillet comes together in under 30 minutes and keeps net carbs well under 10g per serving.
Sale items used: Johnsonville Fresh or Smoked Dinner Sausage ($4.99 each), Tri Color Peppers ($3.99 each)
Prep time: 25 minutes
Serving note: 1 full package of sausage sliced and divided between 2 servings, 1 full tri-color pepper pack yielding about 3 peppers split evenly between 2 portions
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: Wild-caught Alaska sockeye salmon fillets are seasoned with herbs and baked to flaky perfection, then topped with a dollop of spreadable cheese that melts into a rich, creamy sauce. Roasted asparagus spears alongside soak up the pan juices and spreadable cheese drizzle for an elegant and effortless low-carb dinner.
Sale items used: Fresh Wild-Caught Alaska Sockeye Salmon Fillets ($12.99/lb), Asparagus ($2.99/lb), Spreadable Cheese ($2.99 each)
Prep time: 30 minutes
Serving note: Approximately 1 lb of salmon total (two 0.5 lb fillets, one per person), 0.75 lb asparagus split between 2 servings, half a container of spreadable cheese used across both plates
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 73% lean ground beef is browned with diced tri-color peppers, garlic, and bold spices, then served over crisp romaine or butter lettuce leaves in a deconstructed wrap bowl format. This low-carb bowl keeps all the satisfying flavor of a taco night while skipping the shells entirely and landing well under 10g net carbs per serving.
Sale items used: Kroger 73% Lean Beef Burgers ($5.99/lb), Tri Color Peppers ($3.99 each)
Prep time: 20 minutes
Serving note: 1 lb of ground beef total divided into 2 generous servings, half of one tri-color pepper pack diced in (reserve remainder for another use or add more for bulk)
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: Home Chef Wings and Drums are baked at high heat until the skin is crackling crispy, then served alongside a homemade low-carb dipping sauce built from blended roasted pepper and cream cheese or spreadable cheese. This crowd-pleasing finger-food dinner is naturally low-carb, packed with protein, and perfect for a relaxed Friday night for two.
Sale items used: Home Chef Wings and Drums ($5.99 each), Tri Color Peppers ($3.99 each), Spreadable Cheese ($2.99 each)
Prep time: 10 minutes active, 45 minutes total bake time
Serving note: 1 full package of wings and drums split evenly between 2 people (typically 2 lbs per package), half a pepper used for the dipping sauce, and about half the spreadable cheese container blended into the sauce
Recipes:
- Crispy Baked Chicken Wings
- Keto Chicken Wings (Garlic Parmesan)
- Lemon Pepper Wings

SHOPPING LIST

Buy on sale:
- Pork Back Ribs (1.5 lbs): $4.49
- Johnsonville Smoked Dinner Sausage (x1 package): $4.99
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets (1 lb): $12.99
- Kroger 73% Lean Beef Burgers (1 lb): $5.99
- Home Chef Wings and Drums (x1 package): $5.99
- Asparagus (1.75 lbs total, used across Monday and Wednesday): $5.23
- Tri Color Peppers (x2 packs, used across Tuesday, Thursday, and Friday): $7.98
- Spreadable Cheese (x2 containers, used Wednesday and Friday): $5.98
- Kinder's Sauce (x1 - BOGO means you pay for 1, get 1 free, so buy x2 get x2 for $1.00): $1.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Onion powder
- Garlic powder
- Chili powder
- Dried oregano
- Butter
- Romaine or butter lettuce heads (for Thursday wraps, not on sale - grab in produce)
- Fresh lemon (for salmon, not on sale)
- Cream cheese or sour cream (optional addition to Friday dipping sauce if spreadable cheese needs thinning)