Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Asparagus and Sargento Shredded Cheese
Description: A single boneless chicken breast is seasoned and seared in a hot skillet until golden and juicy, then served alongside tender asparagus spears roasted in the same pan. A generous sprinkle of Sargento shredded cheese melted over the top adds richness and keeps this meal satisfying and low-carb.
Sale items used: Heritage Farm Boneless Chicken Breast ($2.29/lb), Asparagus ($3.49/lb), Sargento Shredded Cheese 2 for $4.00
Prep time: 25 minutes
Serving note: Use 1 boneless chicken breast, approximately 0.5 lb; purchase about 0.5 lb asparagus; use about 2 tablespoons shredded cheese from the 5-8 oz bag. The cheese bag will carry over for Wednesday's meal.
Recipes:
- Garlic Herbed Chicken and Asparagus: Low in Carbs, Big on Taste
- Creamy Lemon Chicken and Asparagus (Low Carb, Pan Seared, Keto-Friendly)
Tuesday
Meal: Eckrich Smoked Sausage and Kroger Steamer Vegetable Skillet
Description: Sliced Eckrich smoked sausage is browned in a skillet and tossed with a steamed bag of Kroger vegetables for a quick, hearty one-pan dinner. This simple combination delivers plenty of protein and fiber with minimal prep and virtually no carbs from starchy sides.
Sale items used: Eckrich Smoked Sausage 23.3 oz ($5.00), Kroger Steamer Vegetables 2 for $3.00
Prep time: 20 minutes
Serving note: Use roughly one-third of the 23.3 oz sausage link (about 7-8 oz) for one serving; use one 10-12 oz steamer bag. Leftover sausage can be refrigerated and used as a snack or added to eggs later in the week.
Recipes:
- Keto Smoked Sausage Skillet with Veggies (Quick & Easy)
Wednesday
Meal: Ground Beef and Asparagus Skillet with Kroger Shredded Cheese
Description: Seasoned 80% lean ground beef is browned in a skillet and combined with chopped asparagus sauteed until just tender, then finished with melted shredded cheese on top. This hearty skillet is filling, high in protein, and keeps net carbs well under 20g per serving.
Sale items used: Kroger 80% Lean Ground Beef ($5.99/lb), Asparagus ($3.49/lb), Sargento Shredded Cheese 2 for $4.00 (second bag from Monday purchase)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb ground beef; use about 0.25 lb asparagus from the same bunch purchased Monday; top with 2-3 tablespoons shredded cheese from the second Sargento bag.
Recipes:
- Easy Ground Beef and Asparagus Skillet
- Ground Beef, Asparagus, and Basil Stir-Fry
- Recipe of the Week: Ground Beef Veggie Skillet
Thursday
Meal: Pan-Seared Beef Shaved Steak with Simple Truth Organic Salad and Hellmann's Mayonnaise Dressing
Description: Thinly shaved beef steak is quickly seared in a hot skillet with salt, pepper, and garlic until caramelized and tender, then plated over a bed of Simple Truth organic salad greens. A drizzle of Hellmann's mayonnaise thinned with a splash of lemon juice serves as a creamy, low-carb dressing.
Sale items used: Kroger Beef Shaved Steak 14 oz ($5.99 each), Simple Truth Organic Salads 16 oz ($5.00), Hellmann's Mayonnaise 11.5 fl oz ($3.99)
Prep time: 20 minutes
Serving note: The 14 oz package of shaved steak is a practical single-serve size; use the full package for one generous serving. Use half the 16 oz salad bag for this meal and save the rest for a side salad later in the week. Use 1-2 tablespoons of mayonnaise as dressing.
Recipes:
- Steak Salad with Creamy Horseradish Dressing
- Keto Steak Salad with Dijon Balsamic Dressing
- Easy Steak Salad Recipe
Friday
Meal: Skillet-Seared Fresh Atlantic Salmon with Asparagus and Guacamole
Description: A fresh Atlantic salmon fillet is seared skin-side down in a hot skillet until crispy, then finished on the other side until flaky and perfectly cooked. It is served alongside the remaining asparagus spears and a generous dollop of in-store guacamole for healthy fats and bright flavor.
Sale items used: Fresh Atlantic Salmon Fillets ($9.99/lb), Asparagus ($3.49/lb), Guacamole 14 oz Made In-Store ($6.99)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb salmon fillet for one serving; use the remaining asparagus from the bunch purchased earlier in the week (about 0.25 lb); serve with 2-3 tablespoons of guacamole. The guacamole container will have leftovers for snacking.
Recipes:
- Keto Fried Salmon with Asparagus
- Keto salmon recipe - one skillet salmon and asparagus with creamy Tuscan sauce
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (0.5 lb): $1.15
- Asparagus (1 lb total, used across Monday, Wednesday, and Friday): $3.49
- Sargento Shredded Cheese (x2 bags at 2 for $4.00): $4.00
- Eckrich Smoked Sausage 23.3 oz (x1): $5.00
- Kroger Steamer Vegetables (x1 bag at 2 for $3.00, single bag price): $1.50
- Kroger 80% Lean Ground Beef (0.5 lb): $3.00
- Kroger Beef Shaved Steak 14 oz (x1): $5.99
- Simple Truth Organic Salads 16 oz (x1): $5.00
- Hellmann's Mayonnaise 11.5 fl oz (x1): $3.99
- Fresh Atlantic Salmon Fillet (0.5 lb): $5.00
- Guacamole 14 oz Made In-Store (x1): $6.99
Pantry staples needed:
- Olive oil or butter for searing
- Garlic (fresh or powder)
- Salt and black pepper
- Lemon juice or a fresh lemon
- Paprika or preferred seasoning blend
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breast (or Bone-In Chicken Wings): $2.29/lb
- Kroger 80% Lean Ground Beef: $5.99/lb
- Kroger Beef Shaved Steak (14 oz, Select Varieties): $5.99 each
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag): $6.99/lb (with Digital Coupon)
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Eckrich Smoked Sausage (23.3 oz, Select Varieties): $5.00
- Nathan's Beef Franks (11-12 oz, Select Varieties): $4.99
- Kroger Protein Bundle (Patties 8 ct + Bacon 16 oz): $15.99
- Fresh Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Tri Tip Roast: $10.99/lb
- Perdue Chicken Breasts (Frozen, 18 oz): $10.00
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $13.99
- Kroger Potato Salad or Macaroni Salad or Coleslaw (3 lb, Select Varieties): $7.00
- Kroger Single Serve Salad Bowls (5.5-6.7 oz, Select Varieties): 3 for $11.00
- Bitchin' Sauce (7-9 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Produce on sale:
- Southern Yellow Peaches or Yellow Nectarines: $1.29/lb
- Kroger Seedless Grapes (3 lb Clamshell, Select Varieties): $5.99
- Raspberries or Blackberries (9 oz): $1.99 each (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- 2 lb Strawberries or 18 oz Blueberries: $5.99
- Kroger Sweet Corn (4 ct Package): $3.99
- Private Selection Cara Cara Navel Oranges (3 lb) or Kroger Navel Oranges (4 lb): $4.99
- Asparagus: $3.49/lb
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Dairy and eggs on sale:
- Chobani Greek Yogurt (4.5-5.3 oz, Select Varieties): 10 for $10.00 (with Digital Coupon)
- Sargento Shredded Cheese (5-8 oz, Select Varieties): 2 for $4.00
- Kroger String Cheese (12 ct) or Pillsbury Toaster Strudel (6 ct): $2.29 each (with Digital Coupon)
- Simple Truth Almondmilk (59-64 fl oz) or Quaker Rice Crisps (2.6-3.52 oz): $1.99 each (with Digital Coupon)
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, 9-13 oz, Select Varieties): $5.00 each (with Digital Coupon)
- Artesano Bread (20 oz) or Buns (8 ct): $2.49 each (with Digital Coupon)
- Fresh Baked Cookies (12 ct, Select Varieties): $3.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct): $5.00
- Dave's Killer Bread Organic Bread (20.5 oz) or Malt O Meal Cereal (30-37 oz): $4.99 each (with Digital Coupon)
- Nature's Own Honey Wheat Bread (20 oz, Select Varieties): $2.49
- Top Flight Wide or College Ruled Spiral Notebooks (70-Sheet): $0.99 each
Pantry on sale:
- Simple Truth Organic Salads (16 oz) or Private Selection Snacking Tomatoes (24 oz): $5.00
- Lay's Potato Chips (5-8 oz) or Cheetos (6.5-9 oz) or Sunchips (7 oz): 4 for $10.00 (with Card)
- Red Baron Pizza (14.87-23.45 oz, Select Varieties): 3 for $10.00
- Kroger Peanut Butter (16 oz) or Instant Oatmeal (8-12 ct): 3 for $5.00
- Barilla Pasta (12-16 oz) or Minute Rice Cups (4 ct): $1.39 each (with Digital Coupon)
- Cascadian Farm Organic Cereal (9.2-15 oz) or Kroger Orange Juice (64 fl oz): $2.99 each (with Digital Coupon)
- Oscar Mayer Uploaded Lunchables (13.95-14.7 oz, Select Varieties): $3.49 each (with Digital Coupon)
- Lance Sandwich Crackers (10 ct, Select Varieties): $3.79 each (with Digital Coupon)
- Arm & Hammer Laundry Detergent (158.6-170 fl oz, Select Varieties): $9.99 each (with Digital Coupon)
- Keebler Sandwich Crackers (8 ct, Select Varieties): $1.99 each
- Cheez-It Family Size Crackers (17-21 oz) or Club Family Size Crackers (18.8 oz): $3.99 each (with Digital Coupon)
- Doritos (9-10.75 oz, Select Varieties): $2.99 each (with Digital Coupon)
- Green Mountain or McCafé K-Cups (8-10 ct, Select Varieties): $5.99 each (with Digital Coupon)
- Totino's Pizza Rolls (50 ct) or Pringles Snack Cups (12 ct): $3.99 each (with Digital Coupon)
- Kroger Coffee (20-29 oz Can, Select Varieties): $11.49 each (with Digital Coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct): $9.99 each (with Digital Coupon)
- Rice-A-Roni or Pasta Roni (1.97-7.2 oz, Select Varieties): $0.99 each (with Digital Coupon)
- Post Cereal (10-16.6 oz) or Treetop Juice (64 fl oz): $1.99 each (with Digital Coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen (6 ct): 3 for $5.00
- Betty Crocker Family Pack Fruit Snacks (40 ct) or Nature Valley Bars (18-36 ct): $7.99
- Kroger Drinking Water (24-Pack, 8 fl oz) or Juicy Juice (64 fl oz): 2 for $7.00
- Hellmann's Mayonnaise (11.5 fl oz) or Velveeta Family Size Shells & Cheese (24 oz): $3.99
- Kroger Salad Dressing (16 fl oz, Select Varieties): $2.29
- Kingsford or Match Light Charcoal (12-16 lb, Select Varieties): $11.99
- Hostess Donettes (9.5-10.75 oz) or Chobani Greek Yogurt Drink (7 fl oz): 2 for $4.00
- Kroger Steamer Vegetables (10-12 oz) or Deluxe Mac & Cheese (12-14 oz): 2 for $3.00
- Kellogg's Giant Size Cereal (19.2-29.5 oz, Select Varieties): 3 for $10.00 (with Card)
- General Mills Giant Size Cereal (20-29 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Kettle Brand Party Size Potato Chips (11.25-13 oz, Select Varieties): $4.99
- Kroger Peanut Butter (16 oz, Select Varieties) [Online Deal Days]: $0.99 each (with Pickup & Delivery Digital Coupon)
- Sparkling Ice (17 fl oz), Bai Beverage (18 fl oz), Snapple (16 fl oz), Maruchan Yakisoba (3.99-4.23 oz), Knorr Sides (4-5.7 oz), Nissin Ramen or Chow Mein (2.54-4 oz), Chef Boyardee (7.25-15 oz), Dole Pineapple (8 oz), Ranch Style Beans (15 oz), Van Camp's Pork and Beans (15 oz), Kellogg's Mega Size Rice Krispies Treats (2.2 oz), Frito-Lay Minis (1.6-2.3 oz): 10 for $10.00
- Outshine Fruit Bars (6 ct) or Smucker's Uncrustables (4 ct): $3.49 each (with Digital Coupon)
- Kroger Cheese (32 oz, Select Varieties): $5.49 each (with Digital Coupon)
- Land O'Frost Premium Lunch Meat (9-16 oz, Select Varieties): $4.99 each (with Digital Coupon)
- Betty Crocker Fruit Snacks (6-10 ct, Select Varieties): $1.49 each (with Digital Coupon)
- Kinder's Sauce (14.2-16.1 oz, Select Varieties): $2.49 each (with Digital Coupon)
- Kind Breakfast Bars (6 ct) or Granola (9-11 oz): $3.49 each (with Digital Coupon)
- Barebells Protein Bar (1.94 oz, Select Varieties): $2.79
- Clif ZBars (10-12 ct) or Aloha Protein Bars (5 ct): $9.99
- Larabar (1.06-1.7 oz) or Core Water (30.40 fl oz): 10 for $10.00
- Kettle Brand Potato Chips (6-7.5 oz, Select Varieties): $3.49
- Big K (2 Liter, Select Varieties): 10 for $10.00
- Nerds or Spree Candy (7.14-12 oz, Select Varieties): $3.99
- Sour Patch Kids Candy (3.5-8 oz, Select Varieties): $2.49
- Ghirardelli Chocolate Squares (5-5.32 oz, Select Varieties): $6.99
- Haribo Gummi Candy (8 oz, Select Varieties): 2 for $4.00
- Lifesavers Mints (2.75-6.25 oz, Select Varieties): $2.99
- Nerds or Trolli Candy (18.5-28.8 oz, Select Varieties): $7.99
- Skittles Pop'd Candy (5.5 oz, Select Varieties): $5.99
Frozen on sale:
- Kroger Ice Cream (48 fl oz) or Frozen Dairy Dessert Sandwiches (12-16 ct): $1.99 each (with Digital Coupon)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3 ct) or Edy's (48 fl oz): $2.99 each (with Digital Coupon)
- Breyer's Ice Cream (48 fl oz, Select Varieties): $3.99 each (with Digital Coupon)
- Nestle Drumstick Cones (8-20 ct) or Kroger Party Pail Ice Cream (128 fl oz): $6.99
- Totino's Pizza Rolls (130 ct, Select Varieties): $10.99
- Tyson Frozen Chicken (23-29 oz, Select Varieties): $5.99 each (with Digital Coupon)
- Jimmy Dean Breakfast Sandwiches (8-20 ct, Select Varieties): $10.99
- Home Chef Fried Chicken (4-Piece or 5-Piece Drumsticks): $5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$45.11
for 1 person · $45.11 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 22, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Kroger.