Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Chops with Avocado and Sauteed Spinach
Description: A single boneless pork loin chop is seared until golden and juicy, then topped with fresh avocado slices. Served alongside garlicky sauteed spinach for a rich, low-carb dinner.
Sale items used: Boneless Pork Loin, Large Avocados
Prep time: 20 minutes
Serving note: Use 1 pork loin chop (about 0.5 lb total), 1/2 avocado, and 2 cups fresh spinach sauteed in olive oil and garlic.
Recipes:
- Creamy Pork Chops with Spinach & Bacon (One Pot Keto)
Tuesday
Meal: Grilled Chicken Breast with Tomato Bowl Caprese and Steamed Broccoli
Description: A grilled chicken breast is paired with a fresh tomato caprese made from the tomato bowl, mozzarella, and basil. Steamed broccoli rounds out the plate for a light, protein-forward meal.
Sale items used: Springer Mountain Boneless Chicken Breasts, Private Selection Tomato Bowls
Prep time: 25 minutes
Serving note: Use 1 chicken breast (about 0.5 lb), half of the tomato bowl with a drizzle of olive oil, and 1 cup steamed broccoli.
Recipes:
- Grilled Chicken Caprese
- Grilled Chicken Caprese with Burrata
- Grilled Chicken Caprese - Delicious Meets Healthy
Wednesday
Meal: Skillet Sausage with Peppers, Onions, and Avocado
Description: Sliced dinner sausage is browned in a skillet with bell peppers and onions until caramelized, then finished with creamy avocado slices. A simple, satisfying one-pan low-carb dinner.
Sale items used: Kroger Dinner Sausage Links, Large Avocados
Prep time: 20 minutes
Serving note: Use 1 sausage link (about 4-5 oz), 1/2 bell pepper, 1/4 onion, and 1/2 avocado.
Recipes:
- Sausage, Peppers, and Onions
- Italian Sausage, Peppers and Onions with Sauce - Low Carb Maven
- Keto Sausage and Peppers with Onions
Thursday
Meal: Ground Beef and Pork Skillet with Zucchini and Tomato Bowl
Description: A hearty skillet of seasoned ground beef and pork blend is cooked with diced zucchini and topped with fresh tomato bowl mix. A quick, filling, low-carb dinner.
Sale items used: Ground Beef and Pork Blend, Private Selection Tomato Bowls
Prep time: 20 minutes
Serving note: Use about 0.5 lb of the ground beef and pork blend (from the 2 lb package), 1 small zucchini diced, and half of a tomato bowl.
Recipes:
- Keto Ground Beef and Zucchini Skillet Recipe
- Ground Beef Zucchini Bake (Low Carb)
- Ground Beef Zucchini Casserole
Friday
Meal: Shrimp Scampi with Zucchini Noodles
Description: Extra large cooked shrimp are tossed in a garlic butter lemon sauce and served over spiralized zucchini noodles. A light, quick, low-carb take on a classic scampi.
Sale items used: Extra Large Cooked Shrimp
Prep time: 20 minutes
Serving note: Use about 0.5 lb shrimp and 1 medium zucchini, spiralized, sauteed briefly in butter and garlic.
Recipes:
- Healthy Shrimp Scampi with Zucchini Noodles
- Healthy Shrimp Scampi {Made with Zucchini Noodles!}
- Keto Shrimp Scampi with Zucchini Noodles
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Loin (0.5 lb): $1.00
- Large Avocados (2): $2.98
- Springer Mountain Chicken Breast (0.5 lb): $2.00
- Private Selection Tomato Bowls (2): $10.00
- Kroger Dinner Sausage Links (1): $3.99
- Ground Beef and Pork Blend (0.5 lb portion of 2 lb package): $2.00
- Extra Large Cooked Shrimp (0.5 lb): $3.50
Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Fresh spinach
- Fresh broccoli
- Bell peppers
- Onion
- Zucchini (2, for Thursday and Friday)
- Lemon juice
- Salt and pepper
- Red pepper flakes (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Butt, Bone-In or Boneless Pork Loin: $1.99/lb with card
- Boneless Strip Steaks, Family Pack: $11.99/lb with card
- Springer Mountain Boneless Chicken Breasts or Tenders: $3.99/lb with card
- Extra Large Cooked Shrimp: $6.99/lb with digital coupon
- Johnsonville Dinner Sausage: $4.49 each with digital coupon
- Kroger Dinner Sausage Links: $3.99 each with card
- Home Chef St. Louis Style Ribs: $14.99 each with card
- Ball Park Beef Hot Dogs: $5.99 each with card
- Private Selection Angus Beef Patties: $8.00 each with card
- Private Selection Chuck & Brisket Ground Beef: $15.00 each with card
- Kroger Breakfast Sausage or Kroger Pepperoni: $2.99 each with card
- Atlantic Salmon Portion: $12.00 each with card
- Private Selection Angus 90% Lean Ground Sirloin: $8.99 each with card
- Ground Beef and Pork Blend, 2 lb: $8.00 each with card
- Simple Truth Bacon or Eckrich Smoked Sausage: $5.00 each with card
- Home Chef Fried or Baked Chicken: $8.99 each with card
- Amylu Chicken Sausage or Meatballs: $5.00 each with card
- Simple Truth Natural Turkey Burgers: $8.99 each with card
- Tyson Frozen Chicken: $5.99 each with card
Deli and prepared on sale:
- Kroger Veggie Chip Tray with Buffalo Blue Cheese Dip: $5.00 with card
- Reser's Potato Salad, Macaroni Salad or Cole Slaw: $3.99 with card
- Oscar Mayer Lunchables Fun Pack: $2.49 each
Produce on sale:
- Large Avocados: $1.49 each with card
- Honeycrisp Apples: $2.49/lb with card
- California Yellow Peaches or Plums: $1.99/lb with digital coupon
- Kroger Bartlett or Bosc Pears: $3.99 each with card
- Raspberries or Blackberries: $2.99 each with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Private Selection Tomato Bowls: $5.00 each with card
- Carving Pumpkins: $5.00 each with card
Dairy and eggs on sale:
- Velveeta Shells & Cheese: $1.99 each
- Chobani Greek Yogurt: $2.99 each
- Fage Greek Yogurt: 4 for $5.00 with card
- Coffee-mate Creamer: $2.99 each
- International Delight Creamer: $2.99 each
- Dannon Oikos Protein Shake: $1.99 each with digital coupon
- Kroger Cheese: $2.99 each with card
- Challenge Butter: $2.99 each with digital coupon
Bakery and bread on sale:
- Pumpkin or Apple Pie: $4.99 each with digital coupon
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.79 each with digital coupon
- Thomas' English Muffins or Bagels: $3.49 each
- Artesano Bread: $3.49 each
- Private Selection Widepan Bread: $3.49 each with card
- Pumpkin Snickerdoodle Muffins: $5.00 each with card
- Private Selection Pumpkin Spice Bundt Cake: $6.00 each with card
- Private Selection Fall Variety Cheesecake: $19.99 each with card
- Pumpkin Spice Cake: $6.00 each with card
- Fresh Baked Cookies: $3.00 each with card
- Kroger Caramel Apples: $1.79 each with card
- Ball Park Buns: $3.49 each with card
Pantry on sale:
- Goldfish Crackers or Simply Fruit Drink/Ade: $1.99 each
- Cheez-It Family Size Crackers or Town House Crackers: $3.99 each
- Simply Orange Juice or Nature's Path Cereal: $3.49 each
- Pepperidge Farm Cookies or Kind Granola: $3.99 each
- Kellogg's Cereal: $1.79 each with digital coupon
- Quaker Chewy Bars: $1.49 each
- Party Size Lay's Potato Chips, Smartfood Popcorn or Sunchips: $3.49 each with digital coupon
- Jif Peanut Butter: $4.99 each with digital coupon
- Ken's Salad Dressing or Cholula Hot Sauce: $2.49 each
- Planet Oat Oatmilk or Planters Peanuts: $2.49 each
- Sweet Baby Ray's Barbecue Sauce or French's Yellow Mustard: $1.49 each
- Pringles: $1.49 each
- Smucker's Uncrustables: $9.49 each
- Malt-O-Meal Cereal or Kashi Cereal: $4.99 each
- Progresso Soup: 6 for $9.00 with card
- Starkist Tuna or Nissin Ramen: 4 for $5.00 with card
- Nestlé Toll House Cookie Dough: $4.49 with card
- Swanson Broth: 2 for $5.00 with card
- Hormel Chili: 2 for $5.00 with card
- Bigelow Tea: $2.99 with card
- Chips Ahoy Cookies: 2 for $6.00 with card
- 42 ct Frito-Lay Multipack: $20.00 with card
- M&M's Sharing Size Candy: $4.99 with card
- Little Debbie Snacks: 2 for $6.00 with card
- Barebells Pumpkin Spice Protein Bars: $9.49 with card
- Built Puff Protein Bars or Clif Builders Protein Bars: $9.99 with card
- Lesser Evil Popcorn: 2 for $6.00 with card
Frozen on sale:
- Red Baron Pizza: $3.49 each with digital coupon
- Jimmy Dean Chicken Biscuit Breakfast Sandwiches: $4.99 each with digital coupon
- Jimmy Dean Breakfast Sandwiches: $4.99 each with digital coupon
- Screamin' Sicilian Pizza or Kroger Frozen Meatballs: $5.99 each
- Outshine Fruit Bars or Totino's Pizza Rolls: $4.99 each
- Totino's Pizza Rolls, 130 ct: $11.99 with card
- Private Selection Ice Cream: 2 for $6.00 with card
- Ben & Jerry's Ice Cream: $2.99 each with digital coupon
- Kroger Family Size Appetizers: $8.99 each with card
🛒 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.
$25.47
for 1 person · $25.47 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 16, 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.