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
- Home Chef Wings & Drums: $5.99 each
- Armour Lunchmakers: $0.99 each
- Chomps Chomplings Meat Sticks: $4.49 each
- Jack Link's Beef Jerky: $4.49 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: Fall-off-the-bone pork back ribs are dry-rubbed with smoky spices and slow-roasted in the oven until tender and caramelized, keeping net carbs low by skipping sugary BBQ sauce. Alongside, thick asparagus spears are roasted in olive oil with garlic and finished with a squeeze of lemon for a fresh, satisfying side.
Sale items used: Pork Back Ribs ($2.99/lb), Asparagus ($2.99/lb), Kinder's Sauce ($1.00 BOGO - used as a low-sugar dry rub base or light finishing sauce)
Prep time: 20 minutes active, 2.5 hours total
Serving note: 4 lbs of ribs (roughly 1 lb per person bone-in) plus 1.5 lbs asparagus divided equally among 4 plates
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 seared in a cast iron skillet until browned, then tossed with sliced tri-color peppers and onion cooked down in their own juices for a bold, colorful one-pan dinner. The natural sweetness of the peppers balances the savory sausage perfectly, and the whole skillet stays well under 10g net carbs per serving.
Sale items used: Johnsonville Fresh or Smoked Dinner Sausage ($4.99 each), Tri Color Peppers ($3.99 each), Ken's Salad Dressing ($3.79 - used as a light drizzle or dipping sauce, check label for low-sugar variety)
Prep time: 25 minutes
Serving note: 2 packages of sausage (roughly 3 to 4 links per person), 2 packs of tri-color peppers sliced and divided evenly across 4 servings
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 simply with herbs and baked at high heat for a rich, flaky result that showcases the salmon's natural flavor. A side of roasted asparagus is finished with a dollop of spreadable cheese that melts into a creamy, low-carb sauce - this is the one premium protein night of the week.
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: 2 lbs of salmon fillets (approximately 8 oz per person), 1.5 lbs asparagus split among 4 plates, one container of spreadable cheese shared across all servings
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 garlic, cumin, and smoked paprika then served over crisp romaine leaves in a deconstructed taco-bowl style that skips all carbs completely. Diced tri-color peppers add crunch and color, and a drizzle of Ken's salad dressing ties everything together for a satisfying, flavor-packed dinner.
Sale items used: Kroger 73% Lean Beef Burgers ($5.99/lb - used as ground beef), Tri Color Peppers ($3.99 each), Ken's Salad Dressing ($3.79 each)
Prep time: 25 minutes
Serving note: 2 lbs ground beef divided evenly into 4 bowls, 1 pack of tri-color peppers diced and shared, roughly 2 tablespoons dressing per person
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 shatteringly crispy, seasoned with Kinder's sauce for a bold, slightly tangy finish that requires no sugar-laden glaze. This is a fun, casual Friday dinner that feels indulgent while staying firmly low-carb and well under budget.
Sale items used: Home Chef Wings & Drums ($5.99 each), Kinder's Sauce ($1.00 BOGO), Kraft Salad Dressing ($2.99 - used as a low-carb ranch-style dipping sauce, verify label)
Prep time: 15 minutes active, 50 minutes total
Serving note: 2 bags of wings and drums (approximately 6 to 8 pieces per person depending on bag weight), Kinder's sauce brushed on during last 10 minutes of baking, dressing split into 4 small dipping portions
Recipes:
- Crispy Baked Chicken Wings
- Keto Chicken Wings (Garlic Parmesan)
- Lemon Pepper Wings

SHOPPING LIST

Buy on sale:
- Pork Back Ribs (4 lbs): $11.96
- Asparagus for Monday (1.5 lbs): $4.49
- Kinder's Sauce (x2 - BOGO, pay for 1 get 1 free): $1.00
- Johnsonville Fresh or Smoked Dinner Sausage (x2 packages): $9.98
- Tri Color Peppers for Tuesday (x2 packs): $7.98
- Ken's Salad Dressing (x1): $3.79
- Fresh Wild-Caught Alaska Sockeye Salmon Fillets (2 lbs): $25.98
- Asparagus for Wednesday (1.5 lbs): $4.49
- Spreadable Cheese (x1): $2.99
- Kroger 73% Lean Beef Burgers (2 lbs): $11.98
- Tri Color Peppers for Thursday (x1 pack): $3.99
- Ken's Salad Dressing (x1 - second bottle for Thursday): $3.79
- Home Chef Wings & Drums (x2 bags): $11.98
- Kraft Salad Dressing (x1): $2.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Onion powder
- Dried thyme or Italian seasoning
- Lemon (for asparagus)
- Romaine lettuce heads (for Thursday lettuce bowls)
- Butter (optional, for salmon finish)