Kroger Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Perdue Chicken Drumstick Family Pack: Buy 1, Get 2 Free
- Oscar Mayer Beef Franks Select Varieties: $3.99
- Swaggerty's Farm Sausage Rolls: $1.59
- Home Chef St. Louis Style Ribs Fully Cooked: $8.99/lb
- Private Selection Angus Beef Patties Frozen: $4.99
- Smithfield Marinated Pork Loins Select Varieties: Buy 1, Get 1 Free
- Johnsonville Breakfast Sausage Select Varieties: Buy 1, Get 1 Free
- Boneless Pork Tenderloins: $3.99/lb
- Flat Iron or Flank Steaks: $6.99/lb
- Private Selection Angus 90% Lean Ground Sirloin: $8.99/lb
- Wendy's Beef Patties: $8.99/lb
- Tyson Chicken Frozen Select Varieties: $5.10
- Gorton's Crunchy Breaded Fish Portions or Sticks Frozen: $3.99
- Private Selection Mesquite Smoked Turkey Breast or Swiss Cheese Sliced to Order: $8.99/lb
- Chomps Meat Sticks Select Varieties 2.6 oz: $0.99

Vegetables on sale:
- Grainger County Tomatoes: $1.88/lb
- Private Selection Gourmet Potatoes Select Varieties: $1.99/lb (excluded - not low-carb)

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Swaggerty's Farm Sausage Rolls: $1.59/package - roughly $3-4 to feed 4 (very economical)
- Perdue Chicken Drumsticks Buy 1 Get 2 Free: buying one pack (~$8-10) gets three packs total - roughly $2-3 per serving for 4, outstanding deal
- Johnsonville Breakfast Sausage BOGO: pay for one pack (~$5-6), get one free - roughly $2.50-3.00 per serving for 4
- Smithfield Marinated Pork Loins BOGO: pay for one loin (~$8-10), get one free - roughly $3-4 per serving for 4
- Boneless Pork Tenderloins: $3.99/lb - 2 lbs feeds 4 well, about $8 total, roughly $2 per serving
- Oscar Mayer Beef Franks: $3.99/package - feeds 4 adequately, roughly $1-2 per serving
- Private Selection Angus Beef Patties Frozen: $4.99/package - roughly $4-5 per serving for 4 depending on pack count
- Tyson Chicken Frozen: $5.10/package - roughly $5 total for 4, about $1.25 per serving
- Gorton's Crunchy Breaded Fish: $3.99/package - breaded, not ideal for low-carb
- Flat Iron or Flank Steaks: $6.99/lb - 2 lbs for 4 people = $14, roughly $3.50 per serving - premium cut
- Home Chef St. Louis Style Ribs: $8.99/lb - 3+ lbs for 4 people = $27+, premium and expensive
- Private Selection Angus 90% Lean Ground Sirloin: $8.99/lb - 1.5-2 lbs for 4 = $13-18, premium ground
- Wendy's Beef Patties: $8.99/lb - premium price
- Private Selection Mesquite Smoked Turkey Breast: $8.99/lb - premium deli pricing

Why these meals: The Perdue chicken drumstick Buy 1 Get 2 Free deal is genuinely one of the best values on this flyer - you walk out with three family packs for the price of one, which means bone-in chicken at well under $1 per serving for 4 people, and that anchors a great weeknight dinner. The Smithfield Pork Loin BOGO is the second standout deal: you pay for one and get one free, so two full loins feed you Monday night and leave leftover pork for lunches. Boneless pork tenderloin at $3.99/lb is quietly one of the most underrated proteins in any grocery store - lean, fast-cooking, and delicious when seasoned well. Sausage from the Swaggerty's or Johnsonville BOGO rounds out a hearty low-carb skillet night at almost no cost. For the one premium night this week, flank steak at $6.99/lb is the clear pick - it is the least expensive of the premium cuts on this flyer, it feeds 4 for around $14, and it is one of the best cuts for high-heat weeknight cooking. The Home Chef ribs, $8.99/lb ground sirloin, and $8.99/lb turkey breast were each skipped because their per-pound prices push the nightly cost noticeably higher without offering better flavor or value than the flank.

5-DAY MEAL PLAN

Monday
Meal: BOGO Smithfield Marinated Pork Loin with Roasted Tomatoes and Herb Butter
Description: A juicy oven-roasted marinated pork loin sliced into thick medallions and served alongside blistered Grainger County tomatoes finished with herb butter. The marinade does all the flavor work, making this an easy and impressive weeknight centerpiece with almost zero prep.
Sale items used: Smithfield Marinated Pork Loins (BOGO), Grainger County Tomatoes, Kroger Butter
Prep time: 15 minutes active, 45 minutes roasting
Serving note: Use 1 full pork loin (approximately 2 lbs) for 4 people, sliced into 4 portions. Roast 1.5 lbs of tomatoes halved at 425F alongside the pork. Reserve the second BOGO loin for freezer or lunches.
Recipes:
- Keto Pork Tenderloin with Garlic Herb Butter
- Garlic Butter Pork Tenderloin

Tuesday
Meal: Perdue Chicken Drumsticks with Smoky Tomato Pan Sauce
Description: Bone-in chicken drumsticks are seasoned with smoked paprika, garlic, and black pepper then baked until crispy, finished with a quick pan sauce built from roasted tomatoes and butter. This is a deeply satisfying low-carb dinner built almost entirely on the incredible Buy 1 Get 2 Free chicken deal.
Sale items used: Perdue Chicken Drumstick Family Pack (Buy 1 Get 2 Free), Grainger County Tomatoes, Kroger Butter
Prep time: 10 minutes active, 45 minutes baking
Serving note: Use 8 drumsticks (2 per person). Dice 1 lb of tomatoes for the pan sauce. Save remaining drumsticks and extra packs for later in the week or freeze.
Recipes:
- Chicken with Tomatoes: The Perfect One-Pan Dinner

Wednesday
Meal: Seared Boneless Pork Tenderloin with Garlic Butter and Sauteed Tomatoes
Description: Boneless pork tenderloin gets a quick high-heat sear in a cast iron skillet then finished in the oven, rested and sliced thin, served with a garlicky butter-basted tomato saute on the side. It is one of the leanest low-carb proteins available and cooks in under 30 minutes total.
Sale items used: Boneless Pork Tenderloins, Grainger County Tomatoes, Kroger Butter
Prep time: 10 minutes active, 20 minutes roasting
Serving note: Purchase 2 lbs of pork tenderloin (about 0.5 lb per person). Slice 1 lb of tomatoes and saute in butter with garlic for the side. Each person gets roughly 6-8 oz of sliced pork.
Recipes:
- Keto Pork Tenderloin with Garlic Herb Butter

Thursday
Meal: Johnsonville Breakfast Sausage and Tomato Skillet with Fried Eggs
Description: Browned Johnsonville breakfast sausage patties are crumbled into a skillet with diced tomatoes and cooked down into a savory, slightly saucy hash, then topped with fried eggs right in the pan. This is a protein-packed low-carb dinner-for-breakfast style meal that comes together in under 20 minutes.
Sale items used: Johnsonville Breakfast Sausage (BOGO), Grainger County Tomatoes, Kroger Butter
Prep time: 20 minutes
Serving note: Use 1 full package of Johnsonville breakfast sausage (typically 12-16 oz). Dice 1 lb of tomatoes for the skillet. Fry 2 eggs per person (8 eggs total) - use pantry eggs. Reserve the BOGO second pack for freezer.
Recipes:
- Sausage Breakfast Scramble - Low Carb

Friday
Meal: Seared Flank Steak with Herb Butter and Fresh Tomato Salad
Description: Flank steak is marinated briefly in garlic, olive oil, and cumin, then seared hot and sliced thin against the grain, topped with a compound herb butter and served with a chunky room-temperature Grainger County tomato salad. This is the week's celebration dinner: an affordable premium cut that feeds four beautifully for a Friday night.
Sale items used: Flat Iron or Flank Steaks, Grainger County Tomatoes, Kroger Butter
Prep time: 20 minutes active (plus 30 minutes marinade), 8-10 minutes searing
Serving note: Purchase 2 lbs of flank steak for 4 people (0.5 lb per person). Dice 1.5 lbs of tomatoes for the salad dressed with olive oil, salt, and fresh herbs. Slice steak thin against the grain and divide evenly across 4 plates.
Recipes:
- Easy Steak Salad Recipe
- Seared Flank Steak with Herb Butter
- Mediterranean Steak Salad

SHOPPING LIST

Buy on sale:
- Smithfield Marinated Pork Loin BOGO (x1 paid, x1 free - use 1 loin approx 2 lbs, pay for 1 at approx $9): $9.00
- Perdue Chicken Drumstick Family Pack Buy 1 Get 2 Free (buy 1 pack at approx $9, get 2 free - use drumsticks from 1 pack this week): $9.00
- Boneless Pork Tenderloins (2 lbs at $3.99/lb): $7.98
- Johnsonville Breakfast Sausage BOGO (x1 paid approx $5.50, x1 free): $5.50
- Flat Iron or Flank Steaks (2 lbs at $6.99/lb): $13.98
- Grainger County Tomatoes (6 lbs across the week at $1.88/lb): $11.28
- Kroger Butter (x1 package): $3.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Smoked paprika
- Cumin
- Black pepper
- Salt
- Fresh or dried herbs (rosemary, thyme, parsley)
- Eggs (8 count for Thursday)