Kroger Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Loin Steaks with Sauteed Tri-Color Peppers
Description: Two thick-cut boneless pork loin steaks are seasoned with garlic, salt, and pepper then seared in a hot skillet until golden and juicy. A colorful mix of sliced tri-color peppers is sauteed in the same pan with olive oil and Italian seasoning for a vibrant, low-carb side that soaks up all the savory pan drippings.
Sale items used: Boneless Pork Half Loin ($1.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of pork loin and ask the butcher to cut two steaks, or slice two 8 oz steaks yourself at home; estimated pork cost is $1.99 for 1 lb. Use 3 peppers from the 6-ct bag this week and save the remaining 3 for Wednesday's stuffed peppers. Net carbs per serving are approximately 6g.
Recipes:
- 3 Pepper Pork Tenderloin Medallions Skillet Dinner - low carb, 30 minutes

Tuesday
Meal: Baked Perdue Chicken Thighs with Garlic Butter and Kroger Steamable Broccoli
Description: Four bone-in Perdue chicken thighs are rubbed with garlic, smoked paprika, and butter then roasted at 425 degrees until the skin is crispy and the meat is tender and juicy. A bag of Kroger steamable broccoli is microwaved and tossed with a pat of butter and a pinch of salt for a simple, satisfying low-carb side.
Sale items used: Perdue Chicken Thighs ($1.29/lb), Kroger Steamable Vegetables - Broccoli 2 for $3.00
Prep time: 45 minutes
Serving note: Purchase approximately 2 lbs of chicken thighs (roughly 4 thighs) for 2 people; estimated cost is $2.58 for 2 lbs. Use 1 bag of steamable broccoli from the 2-for-$3.00 deal and save the second bag for Thursday. Net carbs per serving are approximately 4g.
Recipes:
- Keto Honey Garlic Butter Chicken Thighs with Broccoli
- Low Carb Baked Garlic Chicken Thighs

Wednesday
Meal: Skillet-Browned Angus Ground Chuck Stuffed Tri-Color Peppers (No Rice)
Description: One pound of Angus 80% lean ground chuck is browned with onion powder, garlic, cumin, and diced tomatoes then spooned into halved tri-color peppers and baked until the peppers are tender. The filling is hearty and satisfying on its own without any rice or grains, keeping net carbs well under 10g per serving.
Sale items used: Private Selection Angus 80% Lean Ground Chuck 16 oz ($6.99 each), Kroger Tri-Color Peppers 6 ct (already purchased Monday)
Prep time: 40 minutes
Serving note: Use the full 16 oz package of ground chuck for 2 generous servings; use the remaining 3 peppers from the 6-ct bag purchased on Monday. Each person gets 1.5 stuffed pepper halves. Net carbs per serving are approximately 8g.
Recipes:
- Keto Ground Beef Stuffed Peppers without Rice (Recipe + VIDEO)
- Low Carb Stuffed Peppers without Rice Make Healthy Easy!
- Ground Beef Stuffed Peppers without Rice (Keto and Low Carb)

Thursday
Meal: Simple Truth Italian Chicken Sausage and Egg Scramble with Steamable Vegetables
Description: Sliced Simple Truth Italian chicken sausage is browned in a skillet then combined with whisked eggs and a medley of steamable mixed vegetables for a protein-packed, one-pan scramble. A pinch of red pepper flakes and shredded cheese from the pantry add bold flavor to this quick and filling low-carb meal.
Sale items used: Simple Truth Italian Chicken Sausage 16 oz ($4.99 each), Kroger Eggs 18 ct ($1.99 each with digital coupon), Kroger Steamable Vegetables - Mixed 2 for $3.00 (second bag from Tuesday's purchase)
Prep time: 20 minutes
Serving note: Use half the sausage package (about 8 oz) for 2 servings and refrigerate the rest for another use; crack 4 eggs total (2 per person) from the 18-ct carton. The remaining eggs can be used for breakfasts throughout the week. Net carbs per serving are approximately 5g.
Recipes:
- Veggie & Sausage Low-Carb Egg Scramble

Friday
Meal: Garlic Butter Pan-Seared Large Peeled and Deveined Shrimp with Feta and Strawberry Side Salad
Description: Plump 31-40 ct shrimp are seared in a hot skillet with garlic butter, lemon juice, and a pinch of red pepper flakes until pink and slightly caramelized. A simple side salad of sliced fresh strawberries, crumbled Athenos feta, and baby spinach dressed with olive oil and a splash of red wine vinegar adds a bright, refreshing contrast to the rich shrimp.
Sale items used: Large Peeled & Deveined Shrimp 31-40 ct 2 lb bag ($7.99/lb), Athenos Feta Cheese 5 oz ($4.99 each), Strawberries 16 oz ($2.99 each)
Prep time: 20 minutes
Serving note: Purchase 1 lb of shrimp (half the 2 lb bag price equals $7.99 for 1 lb) for 2 servings of approximately 15-18 shrimp each. Use the full 5 oz feta package and the full 16 oz container of strawberries; leftover feta can be stored for salads. Net carbs per serving are approximately 7g.
Recipes:
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal

SHOPPING LIST

Buy on sale:
- Boneless Pork Half Loin (1 lb): $1.99
- Perdue Chicken Thighs (2 lbs): $2.58
- Private Selection Angus 80% Lean Ground Chuck 16 oz (x1): $6.99
- Simple Truth Italian Chicken Sausage 16 oz (x1): $4.99
- Large Peeled & Deveined Shrimp 31-40 ct (1 lb): $7.99
- Kroger Tri-Color Peppers 6 ct (x1): $6.00
- Athenos Feta Cheese 5 oz (x1): $4.99
- Strawberries 16 oz (x1): $2.99
- Kroger Eggs 18 ct (x1): $1.99
- Kroger Steamable Vegetables 10-12 oz (x2, 2 for $3.00 deal): $3.00

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Italian seasoning
- Red pepper flakes
- Onion powder
- Ground cumin
- Lemon juice or fresh lemon
- Diced tomatoes (canned, small can)
- Baby spinach or mixed greens
- Red wine vinegar
- Shredded cheese (for Thursday scramble)