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 Johnsonville smoked sausage links per person are sliced and pan-seared until golden, then tossed with sliced Hatch chile peppers and sweet onions sauteed in butter until tender and caramelized. This hearty, smoky skillet dinner is naturally low-carb and packed with bold Southwestern flavor.
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: 25 minutes
Serving note: Use 1 package (about 12 oz) of Johnsonville Smoked Dinner Sausage for 2 people, roughly 3-4 links each; use about 0.5 lb of Hatch chiles and half the onion bag (roughly 1.5 lb used this week across meals); the onion bag will carry over to other meals this week.
Tuesday
Meal: Skillet-Browned Ground Turkey with Kraft Shredded Cheese and Kroger Sour Cream
Description: One pound of Kroger 85% or 93% lean ground turkey is browned in a skillet with garlic and cumin, then topped with Kraft shredded cheese melted right into the pan and finished with a dollop of Kroger sour cream per bowl. This satisfying taco-style skillet is served without tortillas to keep net carbs well under 20g per serving.
Sale items used: Kroger 85% or 93% Lean Ground Turkey 16 oz - Buy 2 Get 1 Free (buy 2 at implied ~$4-5 each, get 1 free; use 1 package this meal), Kraft Shredded Cheese 7-8 oz (2 for $5.00), Kroger Sour Cream 24 oz (2 for $5.00)
Prep time: 20 minutes
Serving note: Use 1 lb (1 package) of ground turkey for 2 people, about 8 oz per serving; use roughly 1/2 of the 7-8 oz bag of Kraft shredded cheese (save the rest for the week); use about 1/2 cup of sour cream from the 24 oz container (plenty left over for the week).
Recipes:
- Low Carb Turkey Taco Skillet
Wednesday
Meal: Simple Truth Italian Chicken Sausage Skillet with Kroger Steamer Vegetables
Description: One 16 oz package of Simple Truth Italian Chicken Sausage is sliced and browned in a skillet, then combined with a bag of Kroger steamer vegetables cooked according to package directions and tossed together with olive oil and Italian seasoning. This quick one-pan meal delivers lean protein and fiber-rich non-starchy vegetables in under 30 minutes.
Sale items used: Simple Truth Italian Chicken Sausage 16 oz ($4.99), Kroger Steamer Vegetables 10-12 oz (2 for $3.00, buy 1 bag)
Prep time: 25 minutes
Serving note: Use the full 16 oz sausage package split between 2 people (8 oz each); use 1 bag of steamer vegetables (choose a low-carb variety such as broccoli, green beans, or cauliflower); net carbs stay well under 20g per serving with non-starchy vegetable selections.
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: Two Simple Truth boneless chicken breasts (about 1 lb total) are coated with a thin layer of Hellmann's mayonnaise mixed with garlic, herbs, and black pepper, then pan-seared and finished in the oven to form a golden, juicy crust. The mayo crust locks in moisture and adds rich flavor with virtually zero carbs, making this an ideal low-carb centerpiece.
Sale items used: Simple Truth Boneless Chicken Breasts ($3.99/lb), Hellmann's Mayonnaise 11.5 fl oz ($3.99)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of chicken breasts for 2 people (about 0.5 lb per person); at $3.99/lb the cost for 1 lb is $3.99; use about 3-4 tablespoons of Hellmann's mayo for the crust (the bottle will last well beyond this week); oven finish takes about 15-18 minutes at 400 degrees F after searing.
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 24 oz Private Selection Cedar Plank Salmon fillet is oven-roasted on its cedar plank, serving two generously at about 12 oz per person, and topped with a bright fresh relish of diced Hatch chile peppers, sweet onion, and a squeeze of lime. The cedar plank infuses the salmon with a subtle smoky aroma while the Hatch chile relish adds a spicy, low-carb punch.
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: 35 minutes
Serving note: The 24 oz package serves 2 people at approximately 12 oz per person; purchase an additional 0.25 lb of Hatch chiles for the relish (about $0.37, rounded to a practical 0.5 lb purchase at $0.75 total for the week's chile use); the cedar plank is included with the Private Selection product; roast at 400 degrees F for 20-25 minutes.
Recipes:
- Cedar Plank Salmon Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Johnsonville Smoked Dinner Sausage, 1 package ~12 oz (x1, with digital coupon): $2.99
- Hatch Chile Peppers, ~1 lb total for the week (1 lb at $1.49/lb): $1.49
- Hatch Sweet Onions 3 lb bag (x1): $3.99
- Kroger 93% Lean Ground Turkey 16 oz (buy 2 get 1 free, buy 2 packages, use 1 this week, 2 paid): $9.98
- Kraft Shredded Cheese 7-8 oz (2 for $5.00, buy 2): $5.00
- Kroger Sour Cream 24 oz (2 for $5.00, buy 2): $5.00
- Simple Truth Italian Chicken Sausage 16 oz (x1): $4.99
- Kroger Steamer Vegetables 10-12 oz (2 for $3.00, buy 1 bag): $1.50
- Simple Truth Boneless Chicken Breasts, 1 lb (1 lb at $3.99/lb): $3.99
- Hellmann's Mayonnaise 11.5 fl oz (x1): $3.99
- Private Selection Cedar Plank Salmon 24 oz (x1): $17.99
Pantry staples needed:
- Olive oil or butter (for sauteing and searing)
- Garlic (fresh or minced)
- Cumin
- Italian seasoning
- Garlic powder
- Black pepper
- Salt
- Lime (for salmon relish)
- Paprika or red pepper flakes (optional, for seasoning)
🏷️ 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
$60.91
for 2 people · $30.45 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.