Kroger Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Chicken Breasts with Roasted Broccoli and Tomatoes
Description: A single boneless chicken breast is seasoned with garlic, salt, and pepper, then seared in a hot skillet until golden and juicy. It is served alongside oven-roasted broccoli florets and sliced tomatoes for a satisfying, colorful low-carb plate.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Broccoli Crowns ($1.99/lb), Grainger County Tomatoes ($2.49/lb)
Prep time: 30 minutes
Serving note: Use 1 boneless chicken breast, approximately 0.5 lb; roast about 0.4 lb of broccoli crowns and 0.25 lb of sliced tomatoes alongside. Season with olive oil, garlic, salt, and pepper from your pantry.
Recipes:
- Low-Carb Tuscan Chicken
Tuesday
Meal: Smoked Sausage and Tri-Color Pepper Skillet
Description: Sliced smoked sausage is browned in a skillet with strips of red, yellow, and green peppers until everything is caramelized and fragrant. This one-pan meal is hearty, savory, and naturally low in carbs with no additional sides needed.
Sale items used: Eckrich Smoked Sausage ($5.00 each), Kroger Tri-Color Peppers 6 ct ($6.00 each)
Prep time: 20 minutes
Serving note: Use roughly one-third of the 23.3 oz sausage package (about 7-8 oz) for one serving; slice and cook with half of the tri-color pepper pack (3 peppers). Refrigerate remaining sausage and peppers for use later in the week or freeze extras.
Recipes:
- Smoked Sausage And Peppers Skillet
Wednesday
Meal: Oven-Baked St. Louis Style Pork Ribs with Broccoli
Description: Rather than a full rack, a manageable 1 lb portion of St. Louis style pork ribs is rubbed with smoked paprika, garlic powder, and black pepper, then slow-baked low and slow until tender. Steamed or roasted broccoli florets round out the plate with a satisfying crunch and minimal carbs.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Broccoli Crowns ($1.99/lb)
Prep time: 20 minutes active, approximately 2.5 hours total baking time - season and start the ribs early in the afternoon so they are ready by dinner.
Serving note: Purchase approximately 1 lb of ribs (ask the butcher to cut a partial rack if needed); pair with 0.4 lb of broccoli crowns. Total rib cost is approximately $2.99 for 1 lb.
Recipes:
- How to Make St Louis Style Ribs in the Oven
Thursday
Meal: Ground Beef and Pork Blend Lettuce-Wrapped Taco Bowls with Avocado
Description: Seasoned ground beef and pork blend is browned with cumin, chili powder, and garlic, then spooned into crisp romaine or butter lettuce leaves in place of taco shells. Sliced avocado and a splash of Frank's Red-Hot Sauce on top keep this meal bold, fresh, and well under 20g net carbs.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin / 80% Lean Ground Beef and Pork Blend 2 lb ($8.00 each), Large Avocados (2 for $3.00), Frank's Red-Hot Sauce ($4.99 each)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of the ground blend for one serving; portion and freeze the remaining 1.5 lb in individual 0.5 lb bags for future meals. Use 1 avocado and 4-5 large lettuce leaves as wraps. Pantry spices handle all seasoning.
Recipes:
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
- Keto Taco Salad Recipe With Ground Beef (Low Carb)
Friday
Meal: Garlic Butter Sauteed Shrimp with Tri-Color Peppers and Avocado
Description: Plump raw shrimp are quickly sauteed in garlic butter with sliced tri-color peppers until pink and slightly charred at the edges. The dish is finished with fresh avocado slices and a squeeze of lemon for a bright, restaurant-quality low-carb dinner in under 20 minutes.
Sale items used: Large Peeled and Deveined Shrimp ($6.99/lb), Kroger Tri-Color Peppers 6 ct (leftover from Tuesday), Large Avocados (2 for $3.00 - second avocado from the pair purchased Thursday)
Prep time: 18 minutes
Serving note: Use approximately 0.5 lb of shrimp from the 2 lb bag; portion and freeze the remaining shrimp in 0.5 lb bags for future use. Use 2-3 of the remaining tri-color peppers from Tuesday's purchase and the second avocado from the pair bought on Thursday. Garlic and butter come from your pantry.
Recipes:
- 15 Low-Carb Shrimp Dinners For Weeknight Skillets
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (0.5 lb): $1.00
- Broccoli Crowns (0.8 lb total, used Monday and Wednesday): $1.60
- Grainger County Tomatoes (0.25 lb): $0.63
- Eckrich Smoked Sausage (1 pack, 23.3 oz): $5.00
- Kroger Tri-Color Peppers 6 ct (1 pack): $6.00
- St. Louis Style Pork Ribs (1 lb): $2.99
- Private Selection 80% Lean Ground Beef and Pork Blend (1 x 2 lb package): $8.00
- Large Avocados (2 for $3.00 - 1 pair): $3.00
- Frank's Red-Hot Sauce (1 bottle, 23 fl oz): $4.99
- Large Peeled and Deveined Shrimp (0.5 lb from 2 lb bag, priced per lb): $3.50
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Chili powder
- Garlic powder
- Lemon (fresh or bottled juice)
- Romaine or butter lettuce leaves (for taco wraps)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breasts or Wings (Bone-In): $1.99/lb
- Boneless Strip Steaks (Family Pack, Limit 5): $11.99/lb
- Kroger or Private Selection Bacon (Select Varieties, 12-16 oz): $3.99 each
- St. Louis Style Pork Ribs: $2.99/lb
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $14.99 each
- Large Peeled & Deveined Shrimp (31-40 ct, Raw, 2 lb bag): $6.99/lb
- Extra Large Cooked Shrimp (26-30 ct, 2 lb bag): $8.99/lb
- Private Selection Angus 90% Lean Ground Sirloin (16 oz or 80% Lean Ground Beef and Pork Blend, 2 lb): $8.00 each
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Farm Rich Meatballs (20-26 oz): $4.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- Eckrich Smoked Sausage (Select Varieties, 23.3 oz): $5.00 each
- Impossible Ground Beef (Family Size, 7.2-14 oz): $4.99 each
Deli and prepared on sale:
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Oscar Mayer Lunchables (Select Varieties, 2.27-4.4 oz): $1.79 each
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $14.99 each
- Double Layer Cake (8" or Ice Cream Cake, 25.5-32.26 oz): $15.99 each
- Farm Rich Appetizers (12-22 oz) or Newman's Own Pizza (13.1-22.9 oz): $4.99 each
Produce on sale:
- Large Avocados: 2 for $3.00
- Kroger Tri-Color Peppers (6 ct) or Private Selection Gourmet Potatoes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
- Strawberries (16 oz) or Raspberries (6 oz): $1.99 each
- 18 oz Blueberries: $5.99 each
- Broccoli Crowns: $1.99/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Grainger County Tomatoes: $2.49/lb
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Kroger Sweet Corn (4 ct): $4.99 each
Dairy and eggs on sale:
- Chobani Greek Yogurt (Select Varieties, 4.5-5.3 oz): 10 for $10.00
- Simple Truth Organic Milk (Select Varieties, Half Gallon): $3.69 each
- Fage Greek Yogurt (Select Varieties, 32 oz): $6.49 each
- Simple Truth Organic Cheese (Select Varieties, 6 oz): 2 for $7.00
- Chobani Creamer (24 fl oz) or Chobani Oatmilk (52 fl oz) or La Colombe Cold Brew Coffee (48 fl oz): $2.79 each
- Tropicana Orange Juice (Select Varieties, 46 fl oz): 2 for $7.00
Bakery and bread on sale:
- Pudding Cake (Select Varieties, 30 oz) or Private Selection Pumpkin Cake Roll (18 oz): $6.99 each
- Bakery Fresh Apple Pie (8"): $6.99 each
- Apple Fritter Donut Bites (14 oz) or Caramel Apple Mini Cupcakes (12 ct): $5.00 each
- Private Selection Apple Cider Bundt Cake (16 oz) or Caramel Apple Blondies (4 ct): $5.99 each
- Fresh Baked Cookies (Select Varieties, 12 ct): $3.00 each
- Bakery Fresh Muffins (4 ct) or Mini Cupcakes (12 ct): $5.00 each
- King's Hawaiian Dinner Rolls (Select Varieties, 12 ct): $5.00 each
- Dave's Killer Bread Organic Bread, Bagels or English Muffins (13.2-20.5 oz) or Go-Gurt Yogurt (16 ct): $3.99 each
- Kroger Hot Dog or Hamburger Buns (Select Varieties, 8 ct): $1.99 each
Pantry on sale:
- Smucker's Uncrustables (4 ct) or Cheez-It Crackers (12 ct): 3 for $10.00
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): $2.99 each
- General Mills Giant Size Cereal (Select Varieties, 20-29 oz): $3.99 each
- Kroger Peanut Butter (Select Varieties, 16 oz): $1.49 each
- Campbell's Chunky Soup (16.1-19 oz) or Ben's Original Ready Rice (8.47-8.8 oz): $1.49 each
- Red Baron Pizza (14.87-23.45 oz) or Philadelphia Cream Cheese Spread (7.5-8 oz): $2.99 each
- Kroger Coffee (Select Varieties, 20-32 oz): $9.99 each
- Starbucks Coffee (10-12 oz Bag or K-Cups, 10 ct): $9.99 each
- Pepperidge Farm Goldfish Crackers (Select Varieties, 26.7-27.3 oz): $7.99 each
- El Monterey Taquitos or Quesadillas (5-20 ct) or Kraft Deluxe Mac & Cheese (3 ct) or Velveeta Shells & Cheese (3 ct): $5.99 each
- Rana Family Size Pasta (20 oz): $4.99 each
- Pure Leaf Tea (6-Pack, 16.9 fl oz) or Totino's Pizza Rolls (100 ct): $6.99 each
- Green Mountain, Donut Shop or McCafé K-Cups (Select Varieties, 32 ct): $18.99 each
- Smucker's Uncrustables (Select Varieties, 15 ct): $12.49 each
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen Noodle Soup (6 ct): 3 for $5.00
- Jell-O Pudding or Gelatin Cups (4 ct) or Ocean Spray Cranberry Juice (64 fl oz): 2 for $6.00
- Frito-Lay or Nabisco Multipack (Select Varieties, 10 ct): $5.99 each
- Mott's Family Pack Fruit Snacks (40 ct) or Nature Valley or Fiber One Bars (16-26.82 oz): $7.99 each
- Stouffer's Entrée (8-12.875 oz) or Lean Cuisine Entrée (5.25-19.5 oz): 4 for $10.00
- Hormel Beef Entree (Select Varieties, 15 oz): $8.99 each
- Nature Valley Bars (Select Varieties, 5 ct): $2.99 each
- Nature Valley Snacks (10.6-17.88 oz) or Skippy Peanut Butter (40 oz): $4.99 each
- Post Cereal (Select Varieties, 10-16.6 oz): $1.99 each
- General Mills Cereal (Select Varieties, 8.9-14 oz): $1.99 each
- Orville Redenbacher's Popcorn (6 ct) or Ken's Salad Dressing (24 fl oz): $2.99 each
- Pop-Tarts (Select Varieties, 12 ct): $2.29 each
- Jack Link's Beef Jerky (8 oz) or Pepperidge Farm Goldfish Crackers Multipack (18-20 oz): $9.99 each
- Frank's Red-Hot Sauce (23 fl oz): $4.99 each
- Arizona Tea (Select Varieties, 128 fl oz) or Kroger Purified Drinking Water (24-Pack, 8 fl oz): 2 for $7.00
Frozen on sale:
- Kroger Ice Cream (Select Varieties, 128 fl oz): $5.99 each
- Kroger Ice Cream (Select Varieties, 48 fl oz): $2.79 each
- Halo Top Light Ice Cream (Select Varieties, 16 fl oz): $3.49 each
- Tillamook Ice Cream (48 fl oz) or Kroger Sundae Cones (8-10 ct): $5.49 each
- Ben & Jerry's Ice Cream (Select Varieties, 16 fl oz): $3.99 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$36.71
for 1 person · $36.71 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 19, 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.