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 without any grains weighing you down, leaning on fresh proteins and plenty of vegetables. You'll get real variety across the five nights: pork loin chops on Monday, grilled chicken on Tuesday, sausage on Wednesday, a ground beef and pork blend on Thursday, and shrimp scampi with zucchini noodles to close out the week on Friday. Large Avocados show up twice, on Monday and Wednesday, so you're making the most of that sale item, and the Private Selection Tomato Bowls do double duty on Tuesday and Thursday for a quick, flavorful base. Everything comes together fast, with prep times ranging from 20 to 30 minutes, so weeknight dinners stay simple even while you're eating well.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Chops with Avocado and Sauteed Spinach
Description: Thin-cut pork loin chops are pan-seared until golden and topped with fresh avocado slices, served alongside garlicky sauteed spinach. A simple, fast weeknight dinner with healthy fats and greens.
Sale items used: Boneless Pork Loin, Large Avocados
Prep time: 25 minutes
Serving note: 2 lb Boneless Pork Loin cut into 4 chops; 2 Large Avocados sliced; spinach sauteed in olive oil (pantry staple).
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 bowl caprese made with olive oil and herbs, plus a side of steamed broccoli. Light, bright, and protein-forward.
Sale items used: Springer Mountain Boneless Chicken Breasts, Private Selection Tomato Bowls
Prep time: 30 minutes
Serving note: 2 lb chicken breasts grilled and sliced for 4 servings; 1 Private Selection Tomato Bowl tossed with olive oil and basil; broccoli steamed (pantry staple).
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: Kroger Dinner Sausage Links are sliced and skillet-cooked with bell peppers and onions, finished with fresh avocado on top. A hearty, one-pan dinner with bold savory flavor.
Sale items used: Kroger Dinner Sausage Links, Large Avocados
Prep time: 25 minutes
Serving note: 1 package Kroger Dinner Sausage Links sliced; 2 bell peppers and 1 onion sliced (pantry staples); 2 Large Avocados sliced for topping (shared purchase across the week, see shopping list).
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 savory ground beef and pork blend is browned and simmered with diced zucchini and a tomato bowl for a quick, saucy low-carb skillet. Comforting and filling without any grains.
Sale items used: Ground Beef and Pork Blend, 2 lb, Private Selection Tomato Bowls
Prep time: 30 minutes
Serving note: 2 lb Ground Beef and Pork Blend browned; 2 medium zucchini diced (pantry staple); 1 Private Selection Tomato Bowl stirred in to simmer.
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 warmed in a garlicky butter and lemon sauce and tossed with spiralized zucchini noodles. A quick, elegant finish to the week that still keeps carbs low.
Sale items used: Extra Large Cooked Shrimp
Prep time: 20 minutes
Serving note: 2 lb Extra Large Cooked Shrimp warmed gently to avoid overcooking; 2 medium zucchini spiralized into noodles (pantry staple); garlic, butter, and lemon (pantry staples).
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 (2 lb): $3.98
- Springer Mountain Boneless Chicken Breasts (2 lb): $7.98
- Kroger Dinner Sausage Links (1 package): $3.99
- Ground Beef and Pork Blend, 2 lb (1 package): $8.00
- Extra Large Cooked Shrimp (2 lb): $13.98
- Large Avocados (4 each): $5.96
- Private Selection Tomato Bowls (2 each): $10.00
Pantry staples needed:
- Olive oil, butter, garlic, lemon
- Bell peppers, onion, zucchini, spinach, broccoli
- Salt, pepper, dried or fresh basil
🏷️ 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.
$53.89
for 4 people · $13.47 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.