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: Two boneless chicken breasts are seasoned and pan-seared until golden, then served alongside tender asparagus spears roasted in the same skillet. A generous sprinkle of Sargento shredded cheese melted over the top adds richness without any added carbs.
Sale items used: Heritage Farm Boneless Chicken Breast ($2.29/lb), Asparagus ($3.49/lb), Sargento Shredded Cheese 2 for $4.00
Prep time: 30 minutes
Serving note: Use approximately 1 lb of chicken breast (2 portions at roughly 0.5 lb each) and 0.5 lb of asparagus for 2 people; one 5-8 oz bag of Sargento shredded cheese covers both servings easily with leftovers for Wednesday.
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 bag of Kroger steamer vegetables for a fast, satisfying one-pan dinner for two. The natural fats from the sausage coat the vegetables and create a savory, low-carb meal with minimal cleanup.
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 half the 23.3 oz sausage link (about 11-12 oz) for 2 servings and save the rest; one 10-12 oz bag of steamer vegetables is the right amount for 2 people - choose a non-starchy variety such as broccoli or green beans.
Recipes:
- Keto Smoked Sausage Skillet with Veggies (Quick & Easy)
Wednesday
Meal: Ground Beef and Asparagus Skillet with Kroger Shredded Cheese
Description: Kroger 80% lean ground beef is browned with garlic and seasoning, then tossed with fresh asparagus cut into bite-sized pieces for a hearty low-carb skillet. Kroger shredded cheese is melted over the top just before serving for a satisfying, cheesy finish.
Sale items used: Kroger 80% Lean Ground Beef ($5.99/lb), Asparagus ($3.49/lb), Sargento Shredded Cheese (already purchased Monday, no additional cost)
Prep time: 25 minutes
Serving note: Use 0.75 lb of ground beef for 2 hearty servings and 0.5 lb of asparagus; the Sargento cheese purchased on Monday covers this meal as well so no second bag is needed.
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: Kroger beef shaved steak is quickly seared in a hot skillet with salt, pepper, and a splash of Stubb's sauce for bold flavor, then served over a Simple Truth organic salad. A dollop of Hellmann's mayonnaise thinned with a little lemon juice acts 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: One 14 oz package of shaved steak is the right amount for 2 servings; one 16 oz salad bag and one jar of Hellmann's mayo cover both plates with mayo left over for the week.
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: Two fresh Atlantic salmon fillets are seared skin-side down in a hot skillet until crispy, then finished with a squeeze of lemon and served alongside skillet-cooked asparagus spears. A generous scoop of in-store guacamole on the side adds healthy fats and bright flavor to complete this elegant low-carb dinner.
Sale items used: Fresh Atlantic Salmon Fillets ($9.99/lb), Asparagus ($3.49/lb), Guacamole 14 oz Made In-Store ($6.99)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of salmon (two 0.5 lb fillets) and 0.5 lb of asparagus for 2 people; the 14 oz guacamole provides generous portions for both servings with some left over.
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 (1 lb): $2.29
- Asparagus (1.5 lbs total across Monday, Wednesday, and Friday): $5.24
- Sargento Shredded Cheese (1 bag, 2 for $4.00 deal - buy 2): $4.00
- Eckrich Smoked Sausage 23.3 oz (x1): $5.00
- Kroger Steamer Vegetables (x1 bag, from 2 for $3.00 deal - buy 2): $3.00
- Kroger 80% Lean Ground Beef (0.75 lb): $4.49
- 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 Fillets (1 lb): $9.99
- Guacamole 14 oz Made In-Store (x1): $6.99
Pantry staples needed:
- Olive oil or butter for searing
- Garlic (fresh or minced)
- Salt and black pepper
- Lemon (for salmon and mayo dressing)
- 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
$55.98
for 2 people · $27.99 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.