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 ground meat is browned in a skillet with sliced tri-color peppers and topped with melted cheese for two generous low-carb bowls. Serve over shredded lettuce from the salad kit instead of rice or tortillas.
Sale items used: Kroger 80% Lean Ground Beef (substituted, since ground turkey is not on sale), Kroger Tri-Color Peppers, Kroger Cheese (6-8 oz), Dole Salad Kit
Prep time: 25 minutes
Serving note: Use 1 lb ground beef (about 0.5 lb per person), 1 pack tri-color peppers (use about half), 3 oz shredded cheese, and 1 salad kit as the base (use the greens only; skip croutons and sweet dressing). Season with taco spices from home. Net carbs about 8g per serving.
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-sliced chicken breasts cook in minutes in a hot skillet and are finished with garlic butter. Broccoli is sauteed in the same pan for a quick one-pan low-carb dinner for two.
Sale items used: Thin-Sliced Boneless Chicken Breasts, Kroger Broccoli
Prep time: 20 minutes
Serving note: Use 1 package thin-sliced chicken breasts (assumed about 1 lb total, flat price), 1 package broccoli, 2 tbsp butter, and 3 cloves garlic. Net carbs about 7g per serving.
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 and tri-color peppers roast together on one sheet pan until browned and caramelized at the edges. It makes an easy, hands-off low-carb dinner for two.
Sale items used: Wright Smoked Sausage Links, Kroger Tri-Color Peppers (remaining from Monday)
Prep time: 35 minutes
Serving note: Use 1 package smoked sausage (flat price, about 12-14 oz), the remaining peppers, 1 tbsp olive oil, and seasoning. Roast at 425F for 20-25 minutes. Check the sausage label for added sugar. Net carbs about 9g per serving.
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, leftover broccoli, and melted cheese are folded into fluffy scrambled eggs for a protein-rich dinner for two. It cooks in one skillet in about 15 minutes.
Sale items used: Simple Truth Bacon, Kroger Eggs, Kroger Cheese (6-8 oz), Kroger Broccoli (leftover)
Prep time: 15 minutes
Serving note: Use 6 eggs, 4 slices bacon (about half the package), 3 oz shredded cheese, and a handful of chopped broccoli. Net carbs about 4g per serving.
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: Salmon fillets are seared skin-side down until crisp, then basted with garlic butter. Serve with a crisp salad from the salad kit, using olive oil and lemon as the dressing.
Sale items used: Fresh Atlantic Salmon Fillets, Dole Salad Kit
Prep time: 20 minutes
Serving note: Buy 1 lb salmon (about 0.5 lb per person), 1 salad kit (use greens only, skip croutons and sweet dressing), 2 tbsp butter, and 2 cloves garlic. Net carbs about 6g per serving.
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:
- Kroger 80% Lean Ground Beef (1 lb): $4.99
- Thin-Sliced Boneless Chicken Breasts (x1 pack): $5.00
- Kroger Broccoli (x1 pack): $6.00
- Wright Smoked Sausage Links (x1 pack): $4.99
- Kroger Tri-Color Peppers (x1 pack): $3.00
- Simple Truth Bacon (x1 pack): $5.00
- Kroger Eggs Large Grade A (x1 carton): $1.99
- Kroger Cheese 6-8 oz (x1 pack): $2.00
- Fresh Atlantic Salmon Fillets (1 lb): $8.99
- Dole Salad Kit (x2 kits): $7.34
Pantry staples needed:
- Butter, olive oil, garlic, salt, pepper, taco seasoning (chili powder, cumin, paprika), lemon
🏷️ 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.
$49.30
for 2 people · $24.65 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.