Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Johnsonville Smoked Sausage with Sauteed Hatch Chiles and Onions
Description: Two links of Johnsonville smoked dinner sausage are sliced and pan-seared until golden, then tossed with fresh Hatch chile peppers and sweet onions for a smoky, savory low-carb skillet meal. The natural fats from the sausage help caramelize the vegetables beautifully with no added starch needed.
Sale items used: Johnsonville Smoked Dinner Sausage (9.6-14 oz, $2.99 with Digital Coupon), Hatch Chile Peppers ($1.49/lb), Hatch Sweet Onions 3 lb bag ($3.99)
Prep time: 20 minutes
Serving note: Use 2 links (roughly 4-5 oz) from the package, about 0.25 lb of Hatch chiles, and one quarter of the onion bag sliced thin; remaining sausage links and onions keep well for later in the week.
Tuesday
Meal: Skillet-Browned Ground Turkey with Kraft Shredded Cheese and Kroger Sour Cream
Description: Half a pound of 93% lean ground turkey is browned in a skillet with garlic and cumin, then topped with melted Kraft shredded cheese and a dollop of cool Kroger sour cream for a satisfying low-carb bowl. This quick weeknight meal delivers plenty of protein and healthy fat while keeping net carbs well under 5g.
Sale items used: Kroger 85% or 93% Lean Ground Turkey 16 oz (Buy 2 Get 1 Free, $X - see serving note), Kraft Shredded Cheese 7-8 oz (2 for $5.00), Kroger Sour Cream 24 oz (2 for $5.00)
Prep time: 15 minutes
Serving note: Use approximately 0.5 lb (half the 16 oz package) for one serving; freeze the remaining half for another meal. The Buy 2 Get 1 Free deal requires purchasing 2 packages at roughly $3.49 each (standard shelf price) to get the third free - buy 2 packages total this week and freeze extras. Kraft shredded cheese is sold 2 for $5.00 so you pay $5.00 for 2 bags; use about 1/4 cup (1 oz) tonight. Sour cream is sold 2 for $5.00 so you pay $5.00 for 2 containers; use 2 tablespoons tonight.
Recipes:
- Low Carb Turkey Taco Skillet
Wednesday
Meal: Simple Truth Italian Chicken Sausage Skillet with Kroger Steamer Vegetables
Description: Two links of Simple Truth Italian chicken sausage are sliced and browned in a skillet, then combined with a bag of Kroger steamer vegetables for a fast, colorful low-carb dinner. The Italian seasoning in the sausage seasons the whole dish naturally, making this a nearly zero-prep weeknight win.
Sale items used: Simple Truth Italian Chicken Sausage 16 oz ($4.99), Kroger Steamer Vegetables 10-12 oz (2 for $3.00)
Prep time: 15 minutes
Serving note: Use 2 links (roughly 5-6 oz) from the 16 oz package for one serving; refrigerate remaining links for lunches. Purchase 2 bags of steamer vegetables to meet the 2 for $3.00 deal; use one bag tonight and save the second for Thursday or Friday.
Recipes:
- Paleo Chicken Sausage and Vegetable Skillet
- Italian Chicken Sausage and Vegetable Skillet
- Tuscan Chicken Sausage Skillet
Thursday
Meal: Pan-Seared Simple Truth Boneless Chicken Breasts with Hellmann's Mayonnaise Herb Crust
Description: One Simple Truth boneless chicken breast (about 6-8 oz) is coated with a thin layer of Hellmann's mayonnaise mixed with garlic, paprika, and dried herbs, then pan-seared and finished in the oven to form a golden, juicy crust. The mayonnaise locks in moisture and creates a rich, flavorful coating that is completely carb-free.
Sale items used: Simple Truth Boneless Chicken Breasts ($3.99/lb), Hellmann's Mayonnaise 11.5 fl oz ($3.99)
Prep time: 25 minutes
Serving note: Assume one chicken breast at approximately 0.5 lb, costing about $2.00 for that portion; purchase a Big Pack and freeze remaining breasts individually for future meals. Use about 1.5 tablespoons of Hellmann's mayonnaise for the herb crust; the bottle will last several weeks.
Recipes:
- Crispy Parmesan Crusted Chicken Breasts (Low-Carb – Keto)
Friday
Meal: Oven-Roasted Private Selection Cedar Plank Salmon with Hatch Chile Pepper Relish
Description: A single generous portion of Private Selection cedar plank salmon is oven-roasted until flaky and tender, then topped with a quick fresh relish made from diced Hatch chile peppers and sweet onion. The cedar plank infuses the fish with a subtle smoky aroma while the bright chile relish adds heat and freshness with virtually zero carbs.
Sale items used: Private Selection Cedar Plank Salmon 24 oz ($17.99), Hatch Chile Peppers ($1.49/lb), Hatch Sweet Onions 3 lb bag (already purchased Monday)
Prep time: 30 minutes
Serving note: The 24 oz cedar plank salmon package typically contains 2 portions; use one portion (about 6-8 oz, roughly half the package) tonight and refrigerate or freeze the second portion. Assume 0.25 lb of Hatch chiles for the relish at $0.37; chiles were already purchased Monday so no additional purchase needed. Total cook time is about 25-30 minutes at 375 degrees F - no make-ahead needed.
Recipes:
- Cedar Plank Salmon Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Johnsonville Smoked Dinner Sausage, 1 package (9.6-14 oz, with Digital Coupon): $2.99
- Hatch Chile Peppers (0.5 lb total, covers Monday and Friday): $0.75
- Hatch Sweet Onions 3 lb bag: $3.99
- Kroger 93% Lean Ground Turkey, 2 packages x 16 oz (Buy 2 Get 1 Free deal requires 2 paid): $6.98
- Kraft Shredded Cheese, 2 bags x 7-8 oz (2 for $5.00): $5.00
- Kroger Sour Cream, 2 containers x 24 oz (2 for $5.00): $5.00
- Simple Truth Italian Chicken Sausage, 1 package (16 oz): $4.99
- Kroger Steamer Vegetables, 2 bags x 10-12 oz (2 for $3.00): $3.00
- Simple Truth Boneless Chicken Breasts, Big Pack (assume 2 lbs purchased, freeze extras): $7.98
- Hellmann's Mayonnaise, 1 bottle (11.5 fl oz): $3.99
- Private Selection Cedar Plank Salmon, 1 package (24 oz): $17.99
Pantry staples needed:
- Olive oil or avocado oil for searing
- Garlic (fresh or minced)
- Paprika
- Cumin
- Dried Italian herbs or Italian seasoning
- Salt and black pepper
- Red pepper flakes (optional for heat)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Boneless Chicken Breasts (Big Pack or Tenders or Thin Breasts): $3.99/lb
- Boneless Ribeye Steaks (Family Pack, Limit 5): $12.99/lb
- Kroger 93% Lean Ground Beef (3 lb package) or American BBQ Beef Patties 1.2 lb: $6.99/lb
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): 2 for $7.00
- Kroger Chicken Party Wings (Frozen, 2.5 lb): $7.99
- Kroger Large Shrimp 31-40 ct or Medium Shrimp 51-60 ct (Frozen, 12 oz): $7.00
- Private Selection Cedar Plank Salmon (Select Varieties, 24 oz): $17.99
- Sargento Mighty Bites (Select Varieties, 2.8 oz): 4 for $10.00
- Private Selection Fresh Roasted Chicken (Fully Cooked, Select Varieties, 2 lb): $7.99
- Private Selection Golden Roasted Chicken Breast or Pepper Jack Cheese: $9.99/lb
- Wendy's Beef Patties (1 lb): $8.00
- Johnsonville Smoked Dinner or Breakfast Sausage (Select Varieties, 9.6-14 oz): $2.99/ea (with Digital Coupon)
- Johnsonville Hatch Chile Sausage (Select Varieties, 19 oz): $5.00
- Simple Truth Italian Chicken Sausage (16 oz): $4.99/ea
- Hormel Bacon (Select Varieties, 9.3-16 oz): $5.99/ea
- Wright Bacon (Select Varieties, 24 oz): $6.99/ea (with Digital Coupon)
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $13.99
- Yucatan Hatch Chile Guacamole (Mild or Medium, 7.5 oz, In the Deli): $4.99
- Private Selection Summer Hatch Chile Sushi Roll (Select Varieties, 10.6 oz, In the Deli): $9.99
- Private Selection Golden Roasted Chicken Breast or Pepper Jack Cheese (Sliced to Order or Grab & Go): $9.99/lb
Produce on sale:
- Kroger Sweet Corn 4 ct or Private Selection Gourmet Potatoes 1.5 lb (Select Varieties): 2 for $7.00
- Simple Truth Organic Blueberries (18 oz): $4.99
- Kroger Adorbs Seedless Mandarins (5 lb): $4.99/ea (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- California Yellow or White Peaches or Nectarines: $2.99/lb
- California Organic Red or Black Plums: $2.99/lb
- Organic Yellow or White Peaches or Nectarines: $3.99/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Honeycrisp Apples: $2.99/lb
- Raspberries or Blackberries (6 oz): $2.99
- Fresh-Cut Fruit Bowls (Select Varieties, 18 oz): $5.00
- Zespri Sungold Kiwi (2 lb): $8.00
- Hatch Chile Peppers: $1.49/lb
- Hatch Sweet Onions (3 lb bag): $3.99
- Private Selection Vidalia Sweet Onions (3 lb): $3.79
- Bloom Haus Dozen Rose Bunch: $8.00
Dairy and eggs on sale:
- Kroger Cottage Cheese or Sour Cream (Select Varieties, 24 oz): 2 for $5.00
- Sargento Cheese Slices (8-20 ct): 2 for $5.00
- 24 ct Simple Truth Cage-Free Eggs Grade A: $4.99/ea (with Digital Coupon)
- Kroger Milk (Select Varieties, Half Gallon, Excludes Chocolate): $1.59/ea (with Digital Coupon)
- Pete & Gerry's Organic Eggs (Large, Grade A, 12 ct): $6.19
- Almond Breeze Almondmilk (Select Varieties, 96 fl oz): $4.99
- Fage or Dannon Oikos Greek Yogurt (Select Varieties, 5.3 oz): 4 for $5.00
- Chobani Greek Yogurt Drink (7 fl oz) or Built Puff Protein Bar (1.41-1.55 oz): 2 for $4.00
- Coffee-Mate Creamer (32 fl oz or Cold Foam Creamer 14 oz, Select Varieties): $2.79/ea (with Digital Coupon)
Bakery and bread on sale:
- Blueberry Muffins or Other Varieties or Filled Croissants (Select Varieties, 4 ct, In the Bakery): $5.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct, In the Bakery): $5.00
- Glazed Donuts or Mini Muffins (Select Varieties, 12 ct, In the Bakery): $5.00
- Angel Food Cake (9-13 oz) or Classic Cake 6" (Select Varieties): $6.00
- Frosted Sugar Cookies (Select Varieties, 10 ct, In the Bakery): $5.00
- Mini Cupcakes (Select Varieties, 12 ct, In the Bakery): $4.00
- Private Selection Buns (Select Varieties, 8 ct): $3.49
Pantry on sale:
- Prego Pasta Sauce (14.5-24 oz) or Sweet Baby Ray's Barbecue Sauce (18 oz): $1.59/ea
- Hellmann's Mayonnaise (11.5 fl oz) or Kinder's Sauce (14.2-16.1 oz): $3.99
- Kraft Shredded Cheese (7-8 oz) or Wish-Bone Salad Dressing (15 fl oz): 2 for $5.00
- Kroger Pasta (Select Varieties, 12-16 oz): 4 for $5.00
- Cheez-It Crackers (9-12.4 oz) or Club Crackers (11-13.7 oz): 2 for $6.00 (Final Cost When You Buy 2)
- 4 lb Kroger Cheese (Select Varieties): $13.49
- Pepperidge Farm Goldfish Crackers (4.8-8 oz) or Kroger Cranberry Juice Cocktail (64 fl oz): $1.99/ea
- Sargento Cheese Slices (8-20 ct) or Kroger Party Size Potato Chips (12.5-13 oz): 2 for $5.00
- Minute Maid Fruit Drink or Ade (59 fl oz) or Lay's Stax (5.5-5.75 oz): 2 for $4.00
- Kroger Steamer Vegetables (10-12 oz) or Snack Pack Pudding or Gelatin (4 ct): 2 for $3.00
- Nabisco Snack Crackers (3.5-8.5 oz) or Quaker Rice Cakes (4.5-7.23 oz): $2.99/ea
- Mio Water Enhancer (1.62 fl oz) or Planters Peanuts (16 oz): $2.49/ea
- Kingsford or Match Light Charcoal (Select Varieties, 12-16 lb): $11.99
- Kettle Brand Potato Chips (Select Varieties, 6-7.5 oz): $3.99
Frozen on sale:
- Private Selection Ice Cream (48 fl oz) or Popsicle Ice Pops (6-18 ct): $4.99
- Stouffer's or Lean Cuisine Entrée (Select Varieties, 5.75-12 oz): 4 for $10.00 (Final Cost When You Buy 4)
- Jimmy Dean Breakfast Sandwiches (Select Varieties, 8-20 ct): $10.99
- DiGiorno Pizza (14.14-30.3 oz) or Hot Pockets (4 ct): $3.99/ea (with Digital Coupon)
- Kellogg's Cereal (Select Varieties, 8.9-16.1 oz): $1.99/ea (with Digital Coupon)
- Morningstar Farms Entrée (5.25-12 oz) or Happy Egg Co. Eggs Large Grade A (12 ct): $3.99/ea
- Impossible Frozen Entrée (10-14 oz) or Kodiak Frozen Waffles (8-10 ct): $4.99/ea
- Just Bare Frozen Chicken (Select Varieties, 19.2-24 oz): $10.99/ea
- Stouffer's Family Size Entrée (Select Varieties, 28-40 oz): $8.99/ea
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- El Monterey Family Pack Burritos (Select Varieties, 8 ct): $4.49/ea (with Digital Coupon)
- Ben & Jerry's Ice Cream (16 fl oz) or Breyers Ice Cream (48 fl oz): $3.49/ea (with Digital Coupon)
- Kroger Ice Cream (Select Varieties, 48 fl oz): $1.99/ea (Online Deal Days Price)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3-6 ct): $4.49/ea
- Private Selection Cheesecake (40 oz) or Bakery Fresh Ice Cream Cake (25.5-33.3 oz): $16.99/ea (with Digital Coupon)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$62.66
for 1 person · $62.66 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 29, 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.