Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan keeps things low-carb and satisfying by leaning on hearty proteins paired with simple vegetables instead of starches. You'll get bell peppers doing double duty, roasted alongside slow-cooked pulled pork on Monday and stuffed with seasoned ground chuck on Tuesday, so that sale item stretches across two dinners. Wednesday brings a special-occasion feel with garlic butter shrimp and a fresh Dole Salad Kit, while Thursday keeps things quick and easy with smoked sausage and guacamole. Friday closes out the week light and crisp with pan-seared chicken tenders alongside a second Dole Salad Kit, so you're covered with minimal extra shopping. Overall, it's a mix of slow-cooked comfort and fast weeknight meals that all stay true to your low-carb goals.
5-DAY MEAL PLAN
Monday
Meal: Slow-Cooked Pulled Pork Shoulder with Roasted Bell Peppers
Description: Bone-in pork shoulder is slow-braised until tender enough to pull apart, then served over roasted bell peppers for a simple, savory, low-carb dinner. A splash of vinegar and pan juices keep it moist without any sugary sauce.
Sale items used: Whole Pork Shoulder Bone-In, Red, Orange or Yellow Bell Peppers
Prep time: 20 minutes active, plus slow cook time
Serving note: 2.5 lb Whole Pork Shoulder Bone-In and 2 Red, Orange or Yellow Bell Peppers for 4 people. Make-ahead note: start the pork shoulder in the morning or the night before, as it needs 6-8 hours of slow cooking to become tender enough to pull.
Recipes:
- Low Carb Slow Cooked Pork and Peppers
- Slow Cooker Keto Barbecue Pulled Pork
- Low-Carb Slow Cooker Pulled Pork
Tuesday
Meal: Ground Chuck Stuffed Bell Peppers
Description: Bell peppers are hollowed and filled with seasoned Private Selection Angus 80% Lean Ground Chuck, then baked until the peppers soften and the filling is cooked through. A hearty, protein-forward dinner with no starchy filler.
Sale items used: Private Selection Angus 80% Lean Ground Chuck, Red, Orange or Yellow Bell Peppers
Prep time: 45 minutes
Serving note: 1 package (about 1 lb) Private Selection Angus 80% Lean Ground Chuck and 2 Red, Orange or Yellow Bell Peppers for 4 people (4 pepper halves total).
Recipes:
- Easy Low Carb Stuffed Bell Peppers with Ground Beef
- Keto Stuffed Bell Peppers
- Stuffed peppers with ground beef and cheese
Wednesday
Meal: Garlic Butter Shrimp with Dole Salad Kit
Description: Kroger Large Gulf Shrimp are quickly sauteed in garlic and butter for a fast, flavorful main, paired with a fresh Dole Salad Kit for crunch. This is your one special-occasion protein night, kept simple and quick.
Sale items used: Kroger Large Gulf Shrimp, Dole Salad Kits
Prep time: 20 minutes
Serving note: 1 package Kroger Large Gulf Shrimp and 1 Dole Salad Kit (use the greens only; skip any crouton or candied topping packet) for 4 people.
Recipes:
- Best Garlic Butter Shrimp Salad Recipe: Quick & Delicious
- Garlic Butter Shrimp Recipe
- Garlic Butter Shrimp Recipe (Quick & Delish!)
Thursday
Meal: Smoked Sausage Skillet with Guacamole
Description: Eckrich Smoked Sausage is sliced and browned in a skillet until crisp-edged, then served with a scoop of Fresh In-Store Made Guacamole for healthy fats and cool contrast. A quick, satisfying weeknight dinner.
Sale items used: Eckrich Smoked Sausage, Fresh In-Store Made Guacamole
Prep time: 15 minutes
Serving note: 1 Eckrich Smoked Sausage and 1 container Fresh In-Store Made Guacamole for 4 people.
Recipes:
- Smoked Sausage with Peppers and Onions Skillet (Keto & Low Carb)
- Keto/Low Carb Smoked Sausage & Cabbage One Skillet Meal
- One Skillet Meal: Smoked Sausage & Radish Wedges
Friday
Meal: Pan-Seared Chicken Tenders with Dole Salad Kit
Description: Home Chef Chicken Tenders are pan-seared until golden and juicy, served alongside a second Dole Salad Kit for a fresh, crisp finish to the week. Simple, fast, and low-carb.
Sale items used: Home Chef Chicken Tenders, Dole Salad Kits
Prep time: 20 minutes
Serving note: 1 package Home Chef Chicken Tenders and 1 Dole Salad Kit (greens only, skip sweetened toppings) for 4 people.
Recipes:
- Easy Pan Fried Chicken Tenders
- Easy Pan Seared Chicken Tenders Recipe
- Low Carb Chicken Tenders (Ready in less than 30 min!)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Pork Shoulder Bone-In (2.5 lb): $6.23
- Private Selection Angus 80% Lean Ground Chuck (1 each): $6.99
- Kroger Large Gulf Shrimp (1 each): $7.00
- Eckrich Smoked Sausage (1 each): $5.00
- Home Chef Chicken Tenders (1 each): $5.00
- Red, Orange or Yellow Bell Peppers (2 packs of 2, 4 peppers total): $6.00
- Dole Salad Kits (1 pack of 3): $11.00
- Fresh In-Store Made Guacamole (1 each): $6.99
Pantry staples needed:
- Garlic
- Butter
- Cooking oil
- Salt and pepper
- Vinegar
- Basic seasonings (paprika, cumin, or similar)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chuck Roast: $6.99/lb
- Boneless Pork Tenderloin or St. Louis Style Pork Ribs: $2.99/lb
- Whole Pork Shoulder Bone-In: $2.49/lb
- Home Chef St. Louis Style Ribs (2 lb): $14.99 each
- Eckrich Smoked Sausage: $5.00 each
- Private Selection Chuck & Brisket Ground Beef (2 lb): $15.00 each
- Kroger Breakfast Sausage: $2.99 each
- Kroger Large Gulf Shrimp: $7.00 each
- Private Selection Angus 80% Lean Ground Chuck: $6.99 each
- Hillshire Farm Smoked Sausage: 2 for $7.00
- Home Chef Chicken Tenders: $5.00 each
- Hormel Seasoned Pork Carnitas: $8.99 each
- Hormel Microwave Ready Bacon or Kroger Meat Entrée: $8.99 each
- Smithfield Bacon or Oscar Mayer Beef Franks: $3.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Sargento Cheese Slices: 2 for $5.00
- Sargento Cheese: 2 for $5.00
Produce on sale:
- Personal Watermelon, Cantaloupe or Honeydew Melons: 2 for $6.00
- Raspberries or Blackberries: 2 for $5.00
- Honeycrisp Apples or Bartlett Pears: $2.50/lb
- Kroger Russet Potatoes (10 lb bag): $5.00 each
- Kroger Seedless Grapes (3 lb): $6.00 each
- Kroger Adorbs Seedless Mandarins (5 lb bag): $5.00 each with digital coupon
- Red, Orange or Yellow Bell Peppers: 2 for $3.00
- Cotton Candy, Gum Drops or Moon Drops Grapes: $3.99/lb
- Private Selection Autumn Crisp or Holiday Grapes (2 lb): $5.99 each
- Simple Truth Organic Seedless Grapes (2 lb): $6.99 each
- Private Selection Cara Cara Navel Oranges (3 lb bag): $4.99 each
- Jumbo Blueberries (9.8 oz): $5.99 each
- Fresh In-Store Made Guacamole: $6.99 each
- Dole Salad Kits: 3 for $11.00
Dairy and eggs on sale:
- Kroger Eggs (18 ct, Large, Grade A): $1.99 each
- Kroger Milk (Half Gallon): $1.59 each
- Chobani Greek Yogurt: $2.99 each
- BelGioioso Fresh Mozzarella: $8.49 each
- Fairlife Core Power Protein Shake: $3.99 each
- International Delight Creamer: $2.99 each
- Stok Cold Brew Coffee: $5.49 each
Bakery and bread on sale:
- Pudding Cake or Cake Donuts: $6.99 each with digital coupon
- Mini Cupcakes: $5.00 each
- Private Selection Wide Pan Bread or Buns: $3.49 each
- Dave's Killer Bread Organic Bread: $4.99 each
- Artesano Bread or Buns: $3.49 each
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Muffins: $5.00 each
- Fresh Baked Cookies: $3.00 each
Pantry on sale:
- Progresso Soup: 6 for $9.00
- Kroger Pasta Sauce or Private Selection Pasta: 3 for $5.00
- Ragú Pasta Sauce: $1.29 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- General Mills Cereal: $1.79 each with digital coupon
- Sweet Baby Ray's Barbecue Sauce or Nongshim Ramen: $1.49 each
- Simply Fruit Drink or Ade or GT's Kombucha: $1.99 each
- Velveeta Shells & Cheese or Classico Pasta Sauce: $1.99 each
- Heinz Ketchup or Kraft Mayo: $3.49 each
- Simply Orange Juice or Post Large Size Cereal: $3.49 each
- Nature Valley Crunchy: $1.99 each
- Ken's Salad Dressing or Cholula Hot Sauce: $2.49 each
- Pepperidge Farm Goldfish or Nature Valley Bars: $1.99 each
- Planters Peanuts or Voortman Bakery Cookies: $2.49 each
- Kashi Cereal: $4.99 each
- Kroger Saltine Crackers: $2.00 each
- Kroger Salad Dressing or Simple Truth Organic Broth: $1.99 each
- Cheez-It Family Size Crackers: $3.99 each
- Lesser Evil Popcorn: 2 for $6.00
- Kettle Brand Potato Chips or Simple Truth Organic Bone Broth: $3.99 each
- Annie's Organic Fruit Rope: 2 for $8.00
- Kind Bars or Kind Max Protein Bars: $7.99 each
- Hidden Valley Ranch Dressing: $3.99 each
- Big K Cola (2 Liter): $1.00 each
- M&M's Candy: 2 for $3.00
- Kroger Apple Cider: $2.99 each with digital coupon
- Poppi Prebiotic Soda: $5.99 each with digital coupon
- Chick-Fil-A Sauce or Buffalo Wild Wings Sauce: $2.99 each
- Belvita Cookies or Chex Mix: $3.49 each
- Hershey's King Size Candy: $2.99 each
- Green Mountain or McCafé K-Cups: $7.99 each
- Quest Protein Bars: $8.99 each
- Premier Protein Shakes: $25.99 each
- Starbucks Coffee: $9.99 each
- Muscle Milk Protein Shakes: $7.99 each
Frozen on sale:
- Tyson Frozen Chicken: $9.99 each with digital coupon
- DiGiorno Stuffed Crust Pizza or California Pizza Kitchen Pizza: $6.99 each with digital coupon
- Amy's Entrée: $4.29 each with digital coupon
- Kroger Frozen Meatballs or Perdue Frozen Chicken: $5.99 each
- Smucker's Uncrustables: $9.49 each
- Bob Evans Breakfast Sausage: $9.99 each
- Dole Diced Peaches, Hostess Cupcakes/Multipack or Dole Fruit Bowls: 2 for $6.00
- Totino's Pizza Rolls (50 ct): $4.99 each
- Totino's Pizza Rolls (130 ct): $11.99 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.
$54.21
for 4 people · $13.55 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 09, 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.