Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Chicken Breasts with Garlic Butter Broccoli
Description: Two boneless chicken breasts are seasoned with salt, pepper, and garlic, then seared in a hot skillet until golden and juicy. Fresh broccoli crowns are sauteed alongside in butter and minced garlic for a simple, satisfying low-carb dinner.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Broccoli Crowns ($1.99/lb)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of boneless chicken breasts (2 breasts, roughly 0.5 lb each) at $1.99/lb, and about 0.75 lb of broccoli crowns at $1.99/lb. Each serving is 1 chicken breast plus a generous portion of garlic butter broccoli. Net carbs per serving are approximately 5g.
Recipes:
- Garlic Butter Chicken & Broccoli (20 Minutes!)
- Healthy Low Carb Creamy Garlic Chicken & Broccoli Recipe
Tuesday
Meal: Oven-Baked St. Louis Style Pork Ribs with Tri-Color Peppers
Description: A half-rack of St. Louis style pork ribs (about 2 lbs) is rubbed with smoked paprika, garlic powder, salt, and pepper, then slow-baked at 300 degrees F until tender and caramelized. Sliced tri-color peppers are roasted alongside in olive oil for a colorful, low-carb side.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00 each)
Prep time: 20 minutes active, approximately 2.5 hours total baking time - prep the rub the night before or start ribs by early afternoon for a 6 PM dinner.
Serving note: Purchase approximately 2 lbs of St. Louis style pork ribs at $2.99/lb, yielding roughly 1 lb of meat per person after bone weight. Use 3 of the 6 tri-color peppers for this meal and save the remaining 3 for Friday. Net carbs per serving are approximately 7g.
Wednesday
Meal: Bacon-Wrapped Ground Beef and Pork Patties with Sliced Tomatoes and Avocado
Description: Two hearty patties made from the 80% lean ground beef and pork blend are wrapped in bacon strips and pan-seared or broiled until the bacon is crisp and the patties are cooked through. They are served over thick-sliced Grainger County tomatoes and fanned avocado for a rich, zero-bun low-carb plate.
Sale items used: Private Selection 80% Lean Ground Beef and Pork Blend 2 lb ($8.00 each), Kroger or Private Selection Bacon ($3.99 each), Grainger County Tomatoes ($2.49/lb), Large Avocados 2 for $3.00
Prep time: 25 minutes
Serving note: Use 1 lb of the 2 lb ground beef and pork blend for 2 large patties (0.5 lb each); freeze the remaining 1 lb for later use. Use 4 strips of bacon from the 12-16 oz package (2 strips per patty). Purchase approximately 0.5 lb of tomatoes and 2 avocados (1 per person). Net carbs per serving are approximately 6g.
Thursday
Meal: Shredded Private Selection Fresh Roasted Chicken over Sauteed Broccoli with Frank's Red-Hot Sauce
Description: The fully cooked rotisserie-style chicken is pulled into tender shreds and warmed in a skillet, then drizzled generously with Frank's Red-Hot Sauce for a bold, spicy kick. It is served over a bed of quickly sauteed broccoli crowns for a fast, high-protein, low-carb meal that comes together in under 20 minutes.
Sale items used: Private Selection Fresh Roasted Chicken Fully Cooked 2 lb ($7.99 each), Broccoli Crowns ($1.99/lb), Frank's Red-Hot Sauce 23 fl oz ($4.99 each)
Prep time: 20 minutes
Serving note: The 2 lb fully cooked chicken yields approximately 1 lb of shredded meat after bones and skin, giving each person about 0.5 lb of chicken. Purchase approximately 0.75 lb of broccoli crowns. Frank's Red-Hot Sauce is used to taste; the bottle will last well beyond this week. Net carbs per serving are approximately 5g.
Friday
Meal: Skillet-Cooked Boneless Chicken Breasts with Tri-Color Peppers and Avocado Salsa
Description: Two boneless chicken breasts are sliced thin and cooked in a hot skillet with the reserved tri-color peppers, garlic, and a squeeze of lime for a bright, fajita-style low-carb plate. A quick avocado salsa made with diced avocado, tomato, and salt is spooned over the top for a fresh, creamy finish.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Kroger Tri-Color Peppers 6 ct (remaining 3 peppers from Tuesday's purchase), Large Avocados 2 for $3.00, Grainger County Tomatoes ($2.49/lb)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of boneless chicken breasts (2 breasts) at $1.99/lb. Use the 3 reserved tri-color peppers from Tuesday. Purchase 2 avocados (1 per person) and approximately 0.25 lb of tomatoes for the salsa. Net carbs per serving are approximately 9g.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (2 lbs total, for Monday and Friday): $3.98
- St. Louis Style Pork Ribs (2 lbs): $5.98
- Kroger or Private Selection Bacon (1 pack, 12-16 oz): $3.99
- Private Selection 80% Lean Ground Beef and Pork Blend (1 x 2 lb pack): $8.00
- Private Selection Fresh Roasted Chicken Fully Cooked 2 lb (x1): $7.99
- Broccoli Crowns (1.5 lbs total, for Monday and Thursday): $2.99
- Kroger Tri-Color Peppers 6 ct (x1, used across Tuesday and Friday): $6.00
- Grainger County Tomatoes (0.75 lbs total, for Wednesday and Friday): $1.87
- Large Avocados (x2 packs of 2 for $3.00, yielding 4 avocados for Wednesday and Friday): $6.00
- Frank's Red-Hot Sauce 23 fl oz (x1): $4.99
Pantry staples needed:
- Olive oil or avocado oil (for searing and roasting)
- Butter (for garlic butter broccoli)
- Garlic (fresh cloves or minced)
- Salt and black pepper
- Smoked paprika (for rib rub)
- Garlic powder (for rib rub)
- Lime juice or fresh lime (for Friday avocado salsa)
- Onion powder (optional, for seasoning)
🏷️ 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
- Hormel Beef Entree (Select Varieties, 15 oz): $8.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- Oscar Mayer Lunchables (Select Varieties, 2.27-4.4 oz): $1.79 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
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $14.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 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
- Strawberries (16 oz) or Raspberries (6 oz): $1.99 each (with digital coupon)
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each (with digital coupon)
- 18 oz Blueberries: $5.99 each
- Broccoli Crowns: $1.99/lb
- Grainger County Tomatoes: $2.49/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- 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
- Tropicana Orange Juice (Select Varieties, 46 fl 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 (with digital coupon)
- Fage Greek Yogurt (Select Varieties, 32 oz): $6.49 each
- Simple Truth Organic Cheese (Select Varieties, 6 oz): 2 for $7.00
- Yoplait Yogurt (8 ct) or Trolli Gummi Pops (10 ct): $3.49 each
Bakery and bread on sale:
- Bakery Fresh Apple Pie (8") or Private Selection Spiced Apple Pie Cookies (5 ct): $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
- Pudding Cake (Select Varieties, 30 oz) or Private Selection Pumpkin Cake Roll (18 oz): $6.99 each (with digital coupon)
- Double Layer Cake (8" or Ice Cream Cake, 25.5-32.26 oz, In the Bakery): $15.99 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
- Campbell's Chunky Soup (16.1-19 oz) or Ben's Original Ready Rice (8.47-8.8 oz): $1.49 each (with digital coupon)
- Kroger Coffee (Select Varieties, 20-32 oz): $9.99 each (with digital coupon)
- Kroger Peanut Butter (Select Varieties, 16 oz): $1.49 each (with digital coupon)
- 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
- Arizona Tea (Select Varieties, 128 fl oz) or Kroger Purified Drinking Water (24-Pack, 8 fl oz): 2 for $7.00
- Mott's Family Pack Fruit Snacks (40 ct) or Nature Valley or Fiber One Bars (16-26.82 oz): $7.99 each
- Simple Truth Organic Broth (Select Varieties, 32 oz): $1.99 each
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): $2.99 each (with digital coupon)
- General Mills Giant Size Cereal (Select Varieties, 20-29 oz): $3.99 each (with digital coupon)
- 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
- Pure Leaf Tea (6-Pack, 16.9 fl oz) or Totino's Pizza Rolls (100 ct): $6.99 each
- Smucker's Uncrustables (Select Varieties, 15 ct): $12.49 each
- General Mills Cereal (Select Varieties, 8.9-14 oz): $1.99 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
- Jack Link's Beef Jerky (8 oz) or Pepperidge Farm Goldfish Crackers Multipack (18-20 oz): $9.99 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
- Miracle Whip (Select Varieties, 30 fl oz): $3.99 each
- Post Cereal (Select Varieties, 10-16.6 oz): $1.99 each
- Duke's Mayonnaise (30 fl oz) or Heinz Ketchup (32 oz): $3.49 each
- Frito-Lay Multipack (Select Varieties, 18 ct): $7.99 each (with digital coupon)
- Frank's Red-Hot Sauce (23 fl oz): $4.99 each
- Kroger Ice Cream (Select Varieties, 128 fl oz): $5.99 each (with digital coupon)
Frozen on sale:
- Stouffer's Entrée (8-12.875 oz) or Lean Cuisine Entrée (5.25-19.5 oz): 4 for $10.00
- Red Baron Pizza (14.87-23.45 oz) or Philadelphia Cream Cheese Spread (7.5-8 oz): $2.99 each (with digital coupon)
- Kroger Ice Cream (Select Varieties, 48 fl oz): $2.79 each
- Halo Top Light Ice Cream (Select Varieties, 16 fl oz): $3.49 each (with digital coupon)
- Farm Rich Appetizers (12-22 oz) or Newman's Own Pizza (13.1-22.9 oz): $4.99 each
- Totino's Pizza Rolls (100 ct) or Pure Leaf Tea (6-Pack, 16.9 fl oz): $6.99 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Kroger Freezer Pops (36 ct) or Kroger Celebration Plates (48 ct): $2.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$51.79
for 2 people · $25.89 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.