Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Kroger Dinner Sausage with Hatch Chile Peppers and Grainger County Tomatoes
Description: Two or three links of Kroger Dinner Sausage are sliced and seared in a hot skillet until golden brown, then tossed with charred Hatch chile peppers and fresh Grainger County tomatoes for a smoky, satisfying one-pan dinner. The natural juices from the tomatoes and chiles create a light, savory sauce that keeps this meal well under 20g net carbs.
Sale items used: Kroger Dinner Sausage 18 oz ($3.99 each), Hatch Chile Peppers ($1.49/lb), Grainger County Tomatoes ($1.88/lb)
Prep time: 20 minutes
Serving note: Use about 6 oz of sausage (roughly one-third of the 18 oz package; freeze the rest in two portions for future meals), 0.25 lb of Hatch chiles, and 0.25 lb of tomatoes. Hatch chiles assumed at 0.25 lb = $0.37; tomatoes assumed at 0.25 lb = $0.47.
Recipes:
- Keto Sausage and Peppers - One skillet E.A.S.Y family dinner
- Italian Sausage, Peppers and Onions with Sauce - Low Carb Maven
Tuesday
Meal: Skillet-Browned Springer Mountain Ground Chicken with Asparagus and Kroger Cheese
Description: Half a pound of lean Springer Mountain ground chicken is browned in a skillet with garlic and seasoning, then paired with tender sauteed asparagus spears and finished with a generous melt of Kroger shredded cheese on top. This high-protein, low-carb skillet comes together in under 25 minutes and is deeply satisfying without any starchy fillers.
Sale items used: Springer Mountain Ground Chicken 16 oz ($2.99 each), Asparagus ($3.49/lb), Kroger Cheese 6-8 oz ($1.49 each with digital coupon)
Prep time: 25 minutes
Serving note: Use the full 16 oz package of ground chicken for the week - cook half (8 oz) tonight and refrigerate the other half for a quick lunch or snack. Use 0.5 lb of asparagus (assumed at 0.5 lb = $1.75) and about 2 oz of cheese from the 6-8 oz package.
Recipes:
- Chicken Asparagus Stir Fry - Quick & Easy Low Carb Dinner
- Easy One Skillet Low-Carb Dinner
Wednesday
Meal: Slow-Cooked Whole Pork Shoulder with Hatch Sweet Onions and Hatch Chile Peppers
Description: A bone-in pork shoulder is seasoned with salt, pepper, and cumin, then slow-cooked low and slow with sliced Hatch sweet onions and roasted Hatch chile peppers until the meat is fall-apart tender and richly flavored. For one person, a smaller portion of the shoulder is plated fresh and the rest is portioned and frozen for easy future meals, making this a smart budget cook.
Sale items used: Whole Pork Shoulder Bone-In ($1.99/lb), Hatch Sweet Onions 3 lb bag ($3.99 each), Hatch Chile Peppers ($1.49/lb)
Prep time: 20 minutes active prep + 6-8 hours slow cooking
Serving note: Purchase approximately 3 lbs of pork shoulder (assumed at 3 lbs = $5.97); one serving is about 6-8 oz of cooked pulled pork. Use one-quarter of the Hatch sweet onion bag (about 0.75 lb) and 0.25 lb of Hatch chiles for today's cook. Make-ahead note: start the slow cooker in the morning so dinner is ready by evening; portion and freeze leftovers in zip bags the same night.
Recipes:
- Chile Verde Pork {Slow Cooker Recipe} - What A Girl Eats
- Hatch Green Chile Pulled Pork | Garlic & Zest
Thursday
Meal: Hillshire Farm Smoked Sausage and Asparagus Skillet with Grainger County Tomatoes
Description: Sliced Hillshire Farm smoked sausage is browned in a skillet until caramelized, then combined with crisp-tender asparagus and halved Grainger County tomatoes for a colorful, low-carb one-pan meal. The smoky sausage fat naturally bastes the vegetables, creating bold flavor with zero added starches.
Sale items used: Hillshire Farm Smoked Sausage 12-13 oz (2/$7.00), Asparagus ($3.49/lb), Grainger County Tomatoes ($1.88/lb)
Prep time: 20 minutes
Serving note: One package of Hillshire Farm sausage serves one person generously for this meal (use about 6 oz and save the rest for a quick breakfast scramble). Use 0.5 lb of asparagus (assumed at 0.5 lb = $1.75) and 0.25 lb of tomatoes (assumed at 0.25 lb = $0.47). Note: the 2/$7.00 deal means each package is $3.50; buy two packages to get the sale price and freeze the second.
Recipes:
- Asparagus and Sausage Sheet Pan Dinner – Mamal Diane
- Keto Creamy Italian Smoked Sausage Skillet - Ready In 30 Minutes
Friday
Meal: Oven-Baked Fresh Atlantic Salmon Fillets with Asparagus and Hatch Sweet Onions
Description: A fresh Atlantic salmon fillet is seasoned with olive oil, lemon, salt, and pepper, then oven-baked alongside asparagus spears and thin-sliced Hatch sweet onions until flaky and golden. This elegant, restaurant-quality low-carb dinner comes together in about 30 minutes and delivers healthy omega-3 fats with virtually no net carbs.
Sale items used: Fresh Atlantic Salmon Fillets ($9.99/lb), Asparagus ($3.49/lb), Hatch Sweet Onions 3 lb bag (already purchased Wednesday)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of salmon fillet (assumed at 0.5 lb = $5.00). Use 0.5 lb of asparagus (assumed at 0.5 lb = $1.75) and a few slices of sweet onion from the bag already purchased on Wednesday - no additional onion purchase needed.
Recipes:
- Baked Salmon and Asparagus with Herb Sauce
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger Dinner Sausage 18 oz (x1 package): $3.99
- Hatch Chile Peppers (0.5 lb total for Monday and Wednesday): $0.75
- Grainger County Tomatoes (0.5 lb total for Monday and Thursday): $0.94
- Springer Mountain Ground Chicken 16 oz (x1 package): $2.99
- Asparagus (1.5 lbs total for Tuesday, Thursday, and Friday): $5.24
- Kroger Cheese 6-8 oz (x1 package, with digital coupon): $1.49
- Whole Pork Shoulder Bone-In (3 lbs): $5.97
- Hatch Sweet Onions 3 lb bag (x1 bag): $3.99
- Hillshire Farm Smoked Sausage (x2 packages to get 2/$7.00 deal): $7.00
- Fresh Atlantic Salmon Fillets (0.5 lb): $5.00
Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Ground cumin
- Lemon (for salmon)
- Red pepper flakes (optional, for heat)
- Cooking spray or butter
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Beef Brisket (USDA Choice): $3.99/lb (after $2.00/lb digital coupon; regular with card $5.99/lb)
- Whole Pork Shoulder Bone-In: $1.99/lb
- Large Peeled & Deveined Shrimp 31-40 ct, Raw, 2 lb bag: $6.99/lb
- Springer Mountain 92% Lean All Natural Ground Chicken or Chicken Patties, 16 oz: $2.99 each
- Hillshire Farm Smoked Sausage, 12-13 oz: 2/$7.00
- Wild-Caught Lobster Tails, 3-4 oz: 2/$12.00
- Fresh Atlantic Salmon Fillets Farm-Raised: $9.99/lb
- Kroger 85% Lean Ground Beef, 1 lb package: $7.99 each
- Kroger Boneless Chicken Breasts or Kroger Chicken Party Wings, 8 lb: $20.00 each
- Kroger Dinner Sausage, 18 oz: $3.99 each
- Schweid & Sons Burger Patties, 1.32-1.33 lb: $10.00 each
- Johnsonville Hatch Green Chile Smoked Sausage, 19 oz: $5.00 each
- Simple Truth Bacon, 12 oz: $5.00 each
- Just Bare Frozen Chicken, 36 oz: $14.99 each
- Oscar Mayer Bacon 12-16 oz or Kroger Beef Bacon 10 oz (select varieties): $4.99 each (with digital coupon)
- Private Selection Oven Roasted Turkey Breast, sliced to order or Grab & Go, In the Deli: $11.99/lb (with digital coupon)
- Private Selection Sliced Salami or Pepperoni, 5 oz: $3.99 each (with digital coupon)
- Kroger Boneless Chicken Breast Cutlets, Frozen, 2.5 lb: $9.49 each (with digital coupon)
Deli and prepared on sale:
- Yucatan Hatch Guacamole, Mild or Medium, 7.5 oz, In the Deli: $4.99 each
- Private Selection Summer Hatch Chile Roll, select varieties, 10.6 oz, In the Deli: $9.99 each
- Private Selection Salad Bowls, select varieties, 6.25-8.45 oz: $5.00 each
- Private Selection Sliced Cheese, select varieties, 8 oz, In the Deli: $4.99 each
- Home Chef Chicken Tenders, Fully Cooked, select varieties, 5 ct: $5.00 each
Produce on sale:
- Grainger County Tomatoes: $1.88/lb
- Personal Watermelon, Cantaloupe or Honeydew Melons: 2/$6.00
- California Yellow or White Peaches or Nectarines: $1.88/lb (with digital coupon)
- Strawberries, 16 oz: $1.99 each (with digital coupon)
- Hatch Chile Peppers: $1.49/lb
- Hatch Sweet Onions, 3 lb bag: $3.99 each
- California Plums or Plumcots: $1.49/lb
- Kroger Pluots, 2 lb bag: $5.99 each
- Organic Yellow or White Peaches or Nectarines: $2.99/lb
- Cuties Seedless Mandarins or Kroger Cosmic Crisp Apples, 3 lb: $4.99 each
- Asparagus: $3.49/lb
- Private Selection Signature Melons: $4.99 each
- Simple Truth Organic Blueberries, 18 oz: $6.99 each
- Mighties Ripe & Easy Green Kiwi, 2 lb: $6.00 each
- Private Selection Vidalia Sweet Onions, 3 lb: $3.79 each
Dairy and eggs on sale:
- Kroger Cheese, select varieties, 6-8 oz: $1.49 each (with digital coupon)
- Kroger Butter, select varieties, 16 oz: $2.99 each (with digital coupon)
- Chobani Greek Yogurt, select varieties, 4 ct: $2.99 each (with digital coupon)
- The Greek Gods Greek Yogurt, 24 oz: $3.79 each (with digital coupon)
- Chobani Greek Yogurt Drink, 7 fl oz or Built Puff Protein Bar, 1.41-1.45 oz: 2/$4.00
- Yoplait Go-Gurt, 8 ct or Dannon Danimals Smoothies, 6 ct: $1.49 each (with digital coupon)
Bakery and bread on sale:
- Lewis Bakery Half Loaf Bread, select varieties, 12 oz: $1.99 each
- Private Selection Buns, select varieties, 8 ct: $3.49 each
- Strawberry Crunch Cake, 8" or other varieties, In the Bakery: $9.99 each
- Angel Food Cake 9-13 oz or Private Selection Cupcakes, 4 ct: $6.00 each
- Private Selection Fresh Baked Butter Croissants Large 4 ct or Mini 12 ct or Bakery Fresh Muffins, 4 ct: $5.00 each
Pantry on sale:
- Prego Pasta Sauce, 14.5-24 oz or Sweet Baby Ray's Barbecue Sauce, 18 oz: $1.59 each (with Buy More Save More)
- Hellmann's Mayonnaise, select varieties, 20-30 fl oz: $5.49 each (with Buy More Save More)
- Kraft Mac & Cheese Microwave Cups, 4 ct or Multipack 5 ct: $3.99 each (with digital coupon)
- Nabisco Oreo Family Size Cookies, 7.14-20 oz or Pepperidge Farm Cookies, 5-8.6 oz: $3.99 each (with Buy More Save More)
- Nabisco Snack Crackers, 3.5-8.5 oz or Keebler Cookies, 8.5-13.4 oz: $2.99 each (with Buy More Save More)
- General Mills Cereal, 8.9-14 oz or Jif Peanut Butter, 15-16 oz: $2.29 each (with Buy More Save More)
- Kellogg's Giant Size Cereal, 16.5-29.5 oz or Starbucks Iced Coffee, 48 fl oz: $4.99 each (with Buy More Save More)
- Betty Crocker Fruit Snacks, 6-10 ct or Chex Mix, 7-8 oz: $1.99 each (with Buy More Save More)
- Pepperidge Farm Goldfish, 4.8-8 oz or Mission Tortilla Chips, 9-11 oz: $1.99 each (with Buy More Save More)
- Mott's Applesauce, 6 ct or Kroger Fruit Cups, 4 ct: 2/$5.00
- Stouffer's Family Size Entrées, select varieties, 28-40 oz: $8.99 each (with digital coupon)
- Green Mountain or McCafé K-Cups, 8-10 ct or Community Coffee, 12 oz: $6.99 each (with digital coupon)
- Kroger Coffee, select varieties, 20-29 oz can: $9.99 each (with digital coupon)
- Oscar Mayer Deli Fresh Lunch Meat, 7-9 oz or Claussen Pickles, 20-32 fl oz: $3.49 each (with digital coupon)
- Simple Truth Organic Tortilla Chips, select varieties, 7.5-9 oz: 2/$5.00
- José Olé Taquitos, select varieties, 15-20 ct: $5.99 each (with digital coupon)
- Liquid I.V. Drink Mix, 6 ct or Chomps Chomplings Meat Sticks, 6 ct: $7.99 each (with digital coupon)
- Mission Carb Balance Tortillas, 8 ct or Morningstar Farms Entrée, 5.25-12 oz: $3.99 each (with digital coupon)
Frozen on sale:
- Stouffer's or Lean Cuisine Entrée, select varieties, 8-12.875 oz: 4/$10.00 (when you buy 4 with card)
- Nestlé Drumstick Cones, select varieties, 8-20 ct: $5.99 each (with digital coupon)
- California Pizza Kitchen or DiGiorno Pizza, select varieties, 13.4-28 oz: $6.99 each (with digital coupon)
- Eggo Waffles, 8-10 ct or Cascadian Farm Organic Cereal, 9.2-15 oz: $2.49 each (with digital coupon)
- Yasso Frozen Greek Yogurt Bars, 4 ct Sandwiches or 3 ct: $3.99 each (with digital coupon)
- Häagen-Dazs Ice Cream, 14 fl oz or Bars 3-6 ct: $4.49 each (with Buy More Save More)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$37.36
for 1 person · $37.36 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 05, 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.