Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Ground Turkey Taco Bowls with Peppers and Cheese
Description: Seasoned turkey is browned in a skillet with sliced tri-color peppers and topped with melted cheese. Served in a bowl over a bed of shredded salad greens, it is a filling low-carb taco night for one.
Sale items used: Butterball Turkey, Kroger Tri-Color Peppers, Kroger Cheese (6-8 oz)
Prep time: 25 minutes
Serving note: Use about 0.5 lb of Butterball turkey (assume you buy a 1 lb package of ground turkey priced at the sale rate; freeze the extra half), 1/2 cup sliced pepper (about 1/3 of the pepper pack), and 1/4 cup shredded cheese. Season with taco spices from your pantry and skip beans and rice. Net carbs about 8g.
Recipes:
- Low Carb Turkey Taco Skillet
- Cheesy Ground Turkey Taco Skillet (20-Minute Dinner!)
- Easy Turkey Taco Skillet
Tuesday
Meal: Pan-Seared Thin-Sliced Chicken Breasts with Garlic Butter Broccoli
Description: Thin chicken cutlets sear quickly to a golden crust and are served beside broccoli tossed in garlic butter. It is a fast, high-protein plate for one.
Sale items used: Thin-Sliced Boneless Chicken Breasts, Kroger Broccoli
Prep time: 20 minutes
Serving note: Use 2 thin-sliced cutlets (about 6 oz total) from the package and freeze the rest. Use about 1.5 cups broccoli florets (roughly 1/3 of the broccoli pack), 1 tbsp butter, and 1 minced garlic clove. Net carbs about 7g.
Recipes:
- Garlic Butter Chicken & Broccoli (20 Minutes!)
- Creamy Chicken and Broccoli Skillet
- Low Carb Chicken Broccoli Skillet
Wednesday
Meal: Smoked Sausage and Pepper Sheet-Pan Dinner
Description: Sliced smoked sausage roasts on one pan with peppers and leftover broccoli until the edges caramelize. It is an easy one-pan dinner with minimal cleanup.
Sale items used: Wright Smoked Sausage Links, Kroger Tri-Color Peppers, Kroger Broccoli
Prep time: 35 minutes
Serving note: Use about 4 oz sausage (roughly 1/3 of a link package; check the label for carbs and pick a no-sugar-added option if available), the remaining peppers, and 1 cup broccoli. Toss with 1 tbsp olive oil and roast at 425F for 20-25 minutes. Net carbs about 10g.
Recipes:
- Sheet Pan Smoked Sausage and Peppers
- Sheet Pan Sausage and Peppers with Parmesan-Garlic Cauliflower Rice
- Sheet Pan Sausage and Veggies (Easy Low Carb Dinner)
Thursday
Meal: Bacon and Cheese Veggie Egg Scramble
Description: Crisp bacon is crumbled into fluffy eggs with sauteed peppers and melted cheese. It is a protein-packed plate that works for breakfast or dinner.
Sale items used: Simple Truth Bacon, Kroger Eggs Large Grade A, Kroger Cheese (6-8 oz), Kroger Tri-Color Peppers
Prep time: 15 minutes
Serving note: Use 3 eggs from a dozen, 3 slices bacon, 1/4 cup shredded cheese, and 1/4 cup diced pepper. Cook in the bacon fat. Net carbs about 4g.
Recipes:
- Cheesy Bacon and Spinach Scrambled Eggs
- Low Carb Breakfast Scramble
- Cottage cheese scrambled eggs and bacon
Friday
Meal: Pan-Seared Atlantic Salmon with Garlic Butter and Salad
Description: A salmon fillet is seared skin-side down and finished with garlic butter. It is served with a crisp salad for a rich but light finish to the week.
Sale items used: Fresh Atlantic Salmon Fillets, Dole Salad Kits
Prep time: 20 minutes
Serving note: Buy one 0.5 lb salmon fillet (assumed total weight 0.5 lb). Use 1 tbsp butter and 1 minced garlic clove. Use about half of one salad kit; toss with the oil and vinegar from your pantry and discard the croutons and sweet dressing. Net carbs about 6g.
Recipes:
- Pan Seared Salmon with Garlic Butter
- Garlic Butter Pan-Seared Salmon
- Pan Seared Salmon with Lemon Garlic Butter Sauce
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Butterball Turkey, ground (1 lb): $1.28
- Thin-Sliced Boneless Chicken Breasts (x1 pack): $5.00
- Kroger Broccoli (x1 pack): $6.00
- Kroger Tri-Color Peppers (x1 pack, 2 for $6.00 deal, buy 1 at half): $3.00
- Wright Smoked Sausage Links (x1 pack): $4.99
- Simple Truth Bacon (x1 pack): $5.00
- Kroger Eggs Large Grade A (x1 dozen): $1.99
- Kroger Cheese 6-8 oz (x1): $2.00
- Fresh Atlantic Salmon Fillet (0.5 lb): $4.50
- Dole Salad Kit (x1, 3 for $11.00 deal, buy 1 at one third): $3.67
Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Salt and pepper
- Taco seasoning (chili powder, cumin, paprika)
- Vinegar
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chuck Roast: $6.99/lb with card
- Kroger 80% Lean Ground Beef: $4.99/lb with card
- Kroger Jumbo Raw EZ Peel Shrimp: $6.99/lb with card
- Butterball Turkey: $1.28/lb with card
- Simple Truth Organic 90% Lean Ground Beef: $25.00 (3 lb) with card
- Private Selection Angus Beef Patties or Armour Meatballs: $12.00 with card
- Hormel Bacon: $5.99/ea* with card
- Farmer Focus Organic Boneless Chicken Breasts or Tenders: $6.99/lb with card
- Fresh Atlantic Salmon Fillets: $8.99/lb with card
- Wright Smoked Sausage Links: $4.99 with card
- Kroger Tilapia Fillets Frozen: $10.00 with card
- Thin-Sliced Boneless Chicken Breasts: $5.00 with card
- Simple Truth Bacon: $5.00 with card
Deli and prepared on sale:
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Oscar Mayer Meat Wieners or Lunchables Fun Pack: $1.99 with card
- Kroger Family Size Deli Style Lunch Meat: $4.99 with card
- Oscar Mayer Deli Fresh Lunch Meat: $6.49/ea*
- Deli Kitchen Fried Chicken: $5.00 with card
- Private Selection California Sushi Combo: $10.00 with card
- Kroger Veggie Trays with Dip: $9.99 with card
Produce on sale:
- Cosmic Crisp or Envy Apples: $1.49/lb with card
- Kroger Tri-Color Peppers or Private Selection Ruby Rows Cherry Tomatoes: 2 for $6.00 with card
- California Red, Green or Black Seedless Grapes: $1.69/lb with digital coupon
- Strawberries or Raspberries: $2.49/ea with digital coupon
- Fresh Guacamole: $6.99 with card
- Private Selection Gourmet Potatoes: 2 for $7.00 with card
- Kroger Broccoli or Vegetable Medley: $6.00 with card
- Dole Salad Kits: 3 for $11.00 with card
- Jumbo Blueberries: $5.99 with card
- Kroger Gala, Pink Lady or Granny Smith Apples: $5.00 with card
Dairy and eggs on sale:
- Simple Truth Organic Milk: $3.99 with card
- Kroger Eggs Large Grade A: $1.99/ea with digital coupon
- Kroger Cheese (32 oz): $4.99/ea with digital coupon
- Tropicana Orange Juice: $3.79/ea*
- Chobani Greek Yogurt Drink: 2 for $4.00 with card
- Kroger Cheese (6-8 oz): $2.00 with card
Bakery and bread on sale:
- Decorated Cupcakes: $9.99 with card
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99/ea
- Artesano Bread or Nature Valley Bars: $3.49/ea
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99/ea
- Caramel Apple Crunch Cake or Other Varieties: $13.99/ea
- Pumpkin Pie 8": $6.99 with card
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Glazed Donuts: $5.00 with card
- King's Hawaiian Dinner Rolls: $5.00 with card
Pantry on sale:
- General Mills Giant Size Cereal: $3.99/ea with digital coupon
- Cheez-It Crackers or Club Crackers: $2.49/ea with digital coupon
- Lay's Potato Chips or Ball Park Buns: $1.99/ea with digital coupon
- Ore-Ida Frozen Potatoes: $3.49/ea with digital coupon
- Pop-Tarts or General Mills Cereal: $1.99/ea
- Prego Pasta Sauce or Sweet Baby Ray's BBQ Sauce: $1.49/ea
- Keebler Cookies or Hostess Multipack: $2.99/ea
- Progresso Soup or Barilla Protein Pasta: $1.79/ea
- Nabisco Oreo Family Size Cookies or Pepperidge Farm Cookies: $3.99/ea
- Capri Sun or Simple Truth Organic Juice: $2.79/ea
- Jif Peanut Butter or Kroger Cranberry Cocktail Juice: $1.99/ea
- Lipton Tea or Kellogg's Multipack: $6.99/ea
- Campbell's Cooking Sauce or Ben's Original Ready Rice: $1.49/ea
- Ken's Salad Dressing or Vlasic Pickles: $2.49/ea
- Kellogg's Frosted Mini Wheats or Frosted Flakes: $3.99/ea
- Goldfish Crackers or Nature Valley Bars: $1.99/ea
- Kroger Coffee: $12.99/ea
- Ritz Crackers or Nabisco Snack Crackers: $3.29/ea
- Nabisco Premium Saltines or Chips Ahoy Cookies: 2 for $6.00 with card
- Starbucks Coffee: $7.99 with card
- Starkist Tuna or Creations Microwavables: 4 for $5.00
- Nestlé Toll House Morsels: $4.99 with card
- Clif ZBars: $5.49 with card
- Kind Breakfast Bars: $5.49 with card
- Simple Truth Organic Broth: $2.00 with card
- Peanuts: $2.00 with card
- Green Mountain or McCafé K-Cups: $15.99/ea with digital coupon
Frozen on sale:
- Tyson Frozen Chicken: $5.99 with card
- Birds Eye Steamfresh Vegetables or Private Selection Pasta: 3 for $5.00
- Private Selection Stone Fired Pizza or Appetizers: 2 for $10.00
- Tombstone Pizza: 3 for $12.00 with card
- Nestlé Drumstick Cones: $5.99/ea with digital coupon
- California Pizza Kitchen Pizza or DiGiorno Stuffed Crust Pizza: $6.99/ea with digital coupon
- José Olé Taquitos or Jimmy Dean Heat 'n Serve Sausage: $5.99/ea*
- Just Bare Frozen Chicken: $14.99 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.
$37.43
for 1 person · $37.43 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 07, 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.