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: Boneless pork loin chops are pan-seared until golden and juicy, then plated with fresh avocado slices and a quick garlic sauteed spinach. It's a rich, satisfying low-carb dinner ready in under 30 minutes.
Sale items used: Boneless Pork Loin ($1.99/lb), Large Avocados
Prep time: 25 minutes
Serving note: Use about 1 lb boneless pork loin (two 8 oz chops), 1 avocado sliced, and 6 oz 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: Juicy grilled chicken breasts are paired with a fresh tomato caprese bowl of mozzarella and basil, alongside simply steamed broccoli. A light, protein-packed meal with minimal prep.
Sale items used: Springer Mountain Boneless Chicken Breasts, Private Selection Tomato Bowls
Prep time: 25 minutes
Serving note: Use about 1 lb chicken breast (two 8 oz breasts), 1 tomato bowl split between servings, and 2 cups steamed broccoli florets.
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 sauteed with bell peppers and onions for a colorful, savory skillet, topped with creamy avocado. A quick one-pan low-carb dinner.
Sale items used: Kroger Dinner Sausage Links, Large Avocados
Prep time: 20 minutes
Serving note: Use 1 package (about 12-14 oz) Kroger Dinner Sausage Links sliced, 1 bell pepper, 1/2 onion, and 1 avocado sliced on top.
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 cooked with tender zucchini, served alongside a fresh tomato bowl. Simple, filling, and low-carb.
Sale items used: Ground Beef and Pork Blend (2 lb), Private Selection Tomato Bowls
Prep time: 30 minutes
Serving note: Use about 3/4 lb of the 2 lb ground beef and pork blend (freeze remainder), 2 medium zucchini diced, and 1/2 tomato bowl per serving.
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 shrimp are sauteed in garlic and butter, tossed with spiralized zucchini noodles for a light, low-carb take on classic scampi. Ready in about 20 minutes.
Sale items used: Extra Large Cooked Shrimp ($6.99/lb)
Prep time: 20 minutes
Serving note: Use about 1 lb extra large cooked shrimp and 2 medium zucchini spiralized into noodles.
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 (1 lb): $1.99
- Large Avocados (2 each): $2.98
- Springer Mountain Boneless Chicken Breasts (1 lb): $3.99
- Private Selection Tomato Bowls (2 each): $10.00
- Kroger Dinner Sausage Links (1 each): $3.99
- Ground Beef and Pork Blend, 2 lb (1 each): $8.00
- Extra Large Cooked Shrimp (1 lb): $6.99
Pantry staples needed:
- Fresh spinach
- Broccoli florets
- Bell pepper and onion
- Zucchini (4 medium, for Thursday and Friday)
- Garlic, olive oil, butter
- Lemon
- Salt and pepper
- Fresh mozzarella or basil (if not included in tomato bowl)
🏷️ 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.
$37.94
for 2 people · $18.97 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.