Kroger Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Roasted Asparagus
Description: A single boneless chicken breast is seared in butter or olive oil until golden and juicy. It is served with a handful of oven-roasted asparagus spears seasoned with garlic and pepper.
Sale items used: Boneless Chicken Breasts, Asparagus
Prep time: 25 minutes
Serving note: Use about 0.5 lb chicken breast (buy 1 lb total, assumed; the extra half pound can be used for another meal or frozen) and about 0.5 lb asparagus (buy 1 lb total, as it is also used Thursday). Net carbs about 5g.
Recipes:
- Garlic Butter Chicken Bites and Asparagus Recipe
- Creamy Skillet Chicken and Asparagus
- Spicy Seared Chicken with Sautéed Asparagus & Peppers
Tuesday
Meal: Skillet Beef Taco Bowls with Avocado and Cheese over Salad Kit
Description: Quarter-pound portion of ground beef is browned with taco spices and spooned over crisp salad greens. It is topped with sliced avocado and shredded cheese, skipping the salad kit's croutons and sweet dressing.
Sale items used: Kroger 85% Lean Ground Beef, Dole Salad Kit, Medium Avocado, Kroger Cheese
Prep time: 20 minutes
Serving note: Use 0.5 lb of the 1 lb ground beef package (freeze or save the rest), 1 salad kit (greens only), 1 avocado, and about 1/4 cup shredded cheese. Net carbs about 10g.
Recipes:
- Low Carb Taco Salad Recipe
- Keto Taco Salad Recipe With Ground Beef (Low Carb)
- Easy Taco Salad with Ground Beef
Wednesday
Meal: Herb-Roasted Pork Half Loin with Mini Sweet Pepper Saute
Description: A small pork loin portion is rubbed with garlic and dried herbs and roasted until just cooked through. It is served with mini sweet peppers sauteed in olive oil until tender and lightly browned.
Sale items used: Pork Half Loin, Kroger Mini Sweet Peppers
Prep time: 40 minutes
Serving note: Buy a 1 lb piece of pork loin (assumed 1 lb total; use about 0.5 lb tonight and refrigerate the rest for lunches) and use about 4 mini sweet peppers from a bag. Roast at 400F for 25-30 minutes while you saute the peppers. Net carbs about 6g.
Recipes:
- Best Pork Loin Roast Recipe
- Keto Oven Roasted Pork Loin with Lemon Herb Sauce
- Keto Herb-Infused Roast Pork Loin
Thursday
Meal: Sheet-Pan Smoked Sausage with Asparagus and Eggs
Description: Sliced smoked sausage and asparagus roast together on one pan, with two eggs cracked in for the last few minutes. It is a simple one-pan dinner with minimal cleanup.
Sale items used: Hillshire Farm Smoked Sausage Rope, Asparagus, Simple Truth Cage Free Eggs
Prep time: 25 minutes
Serving note: Use about 1/3 of the sausage rope (check the label for carbs per serving), about 0.5 lb asparagus, and 2 eggs. Roast at 425F for 15-20 minutes. Net carbs about 6g.
Recipes:
- Sheet Pan Sausage and Asparagus Frittata
- Asparagus and Sausage Sheet Pan Dinner
- Keto Sausage Veggie Sheet Pan Dinner
Friday
Meal: Oven-Baked St. Louis Style Pork Ribs with Avocado Cucumber Salad
Description: A half-pound portion of bone-in pork ribs is seasoned with a dry spice rub and slow-baked until tender. It is paired with a cool salad of avocado and cucumber dressed with olive oil and lemon.
Sale items used: St. Louis Style Pork Ribs, Medium Avocado, Mini Seedless Cucumbers
Prep time: 15 minutes active, 2 hours 15 minutes total
Serving note: Buy about 1.25 lb of ribs (assumed total weight; ask the butcher to cut a small section, which is about 3-4 ribs), use 1 avocado and 1 mini cucumber. Make ahead: bake the ribs at 300F for about 2 hours earlier in the day or the night before and reheat for 10 minutes at 400F. Use a sugar-free dry rub only, no barbecue sauce. Net carbs about 8g.
Recipes:
- Low Carb St. Louis Ribs Recipe
- Oven Baked BBQ St Louis Ribs
- Keto Oven Baked Pork Ribs | Memphis-Style
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breasts (1 lb): $1.99
- Kroger 85% Lean Ground Beef (x1 pack): $5.99
- Pork Half Loin (1 lb): $1.99
- St. Louis Style Pork Ribs (1.25 lb): $3.74
- Hillshire Farm Smoked Sausage Rope (x1): $2.99
- Asparagus (1 lb): $3.99
- Dole Salad Kit (x1 kit at 3 for $11.00 deal, bought as a single): $3.67
- Medium Avocados (x2): $1.54
- Kroger Mini Sweet Peppers (x1 bag): $3.00
- Mini Seedless Cucumbers (x1 pack): $3.00
- Simple Truth Cage Free Eggs, 24 ct (x1): $5.49
- Kroger Cheese (x1): $2.99
Pantry staples needed:
- Olive oil, butter, salt, pepper, garlic, dried Italian herbs, taco seasoning (sugar-free), sugar-free rib rub or paprika and cumin, lemon juice
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh Heritage Farm Boneless Chicken Breasts or Wings: $1.99/lb with card
- Boneless New York Strip Steaks: $11.99/lb with card
- Kroger 85% Lean Ground Beef (1 lb package): $5.99 each with card
- St. Louis Style Pork Ribs Bone-In: $2.99/lb with card
- Deli Kitchen St. Louis Style Ribs, Fully Cooked: $14.99 each with card
- Kroger Chicken Party Wings or Kroger 80% Lean Beef Burgers: $9.99 each with card
- Tyson Frozen Chicken: $6.99 each with card
- Pork Butt Bone-In or Boneless Pork Half Loin: $1.99/lb with card
- Wild-Caught Lobster Tails: 2 for $12.00 with card
- Wild-Caught Snow Crab Clusters: $11.99/lb with digital coupon
- Simple Truth Organic Grass-Fed 85% Lean Ground Beef: $20.00 each with card
- Butterball Turkey Roast (3-day sale): $10.00 each with card
- Butterball Turkey, Frozen: $1.28/lb with card
- Simple Truth Natural Turkey Burgers: $9.99 each with card
- Eckrich Smoked Sausage or Smithfield Lunch Meat: $5.00 each with card
- Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies: $2.99 each with digital coupon
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat, Family Pack: $6.49 each with card
- La Terra Fina Dip: $3.99 each with card
- Fresh Baked Cookies: $3.00 each with card
- Private Selection Fresh Baked Butter Croissants or Bakery Fresh Glazed Donuts: $5.00 each with card
- Private Selection Detroit Style Pizza: $12.00 each with card
- Guillermo's Salsa: $3.99 each with card
- Armour Lunchmakers: 5 for $5.00 with card
Produce on sale:
- Medium Avocados: $0.77 each with card
- Strawberries or Blackberries: 2 for $5.00 with card
- Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers: 2 for $6.00 with card
- Kroger Seedless Grapes or Simple Truth Organic Grapes: $4.99 each with digital coupon
- Kroger Honeycrisp or Envy Apples: $5.99 each with card
- Asparagus: $3.99/lb with card
- Dole Salad Kits: 3 for $11.00 with card
- Jumbo Blueberries: $5.99 each with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Adorbs Seedless Mandarins (3-day sale): $4.99 each with card
Dairy and eggs on sale:
- Simple Truth Cage Free Eggs, 24 ct: $5.49 each with card
- Kroger Milk (3-day sale): $2.49 each with card
- Noosa Yoghurt: $1.99 each with card
- Fage Greek Yogurt: $6.49 each with card
- Fairlife Core Power Protein Shake: $3.99 each with card
- Natural Bliss Creamer or Starbucks Creamer: $3.49 each with digital coupon
- Tillamook Ice Cream: $3.99 each with digital coupon
- Kroger Cheese: $2.99 each with card
Bakery and bread on sale:
- Sara Lee Bread: $2.99 each with digital coupon
- Private Selection Wide Pan Bread or Buns: $3.49 each with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 each with card
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each with card
- Nature's Own Bread or Hormel Spam: $2.99 each with card
- Pillsbury Grands Biscuits, Crescents or Cinnamon Rolls: $1.99 each with card
Pantry on sale:
- Post Cereal: $1.49 each with digital coupon
- Swanson Broth: $1.79 each with digital coupon
- Ken's Salad Dressing or Goodles Mac & Cheese: $2.49 each with card
- Pepperidge Farm Cookies: $3.99 each with card
- General Mills Cereal or Betty Crocker Fruit Snacks: $1.99 each with card
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.99 each with card
- Progresso Soup or Barilla Pasta: $1.79 each with card
- Bertolli Pasta Sauce or Rao's Pasta: $1.99 each with card
- Prego Pasta Sauce or Sweet Baby Ray's Barbecue Sauce: $1.49 each with card
- Ben's Original Ready Rice or Campbell's Cooking Sauce: $1.49 each with card
- Keebler Cookies or Hostess Multipack: $2.99 each with card
- Pop-Tarts or Kroger Cranberry Juice Cocktail: $1.99 each with card
- Kroger Coffee: $12.99 each with card
- Gold Medal Flour or Kroger Canola Oil: $3.99 each with card
- Kroger Brown or Powdered Sugar: $2.00 each with card
- Nabisco Party Size Oreo or Chips Ahoy Cookies: $5.99 each with card
- Nestlé Toll House Morsels: $4.99 each with card
- Kettle Brand Potato Chips: $1.99 each with digital coupon
- Clif Bars or Kroger Breakfast Sandwiches: $5.49 each with card
- Lipton Tea or Kind Bars: $6.99 each with card
- Lay's Potato Chips or Fritos: 4 for $10.00 with card
- José Olé Taquitos or Impossible Entrée: $5.99 each with card
- Clif Builders Protein Bars or Built Puff Protein Bars: $9.99 each with card
- Starbucks Coffee: $7.99 each with card
- Snyder's of Hanover Pretzels or Stubb's Sauce: 2 for $7.00 with card
- Totino's Pizza Rolls: $11.99 each with card
Frozen on sale:
- Freschetta Pizza: $3.99 each with digital coupon
- Jimmy Dean Breakfast Sandwiches: $4.99 each with digital coupon
- Screamin' Sicilian Pizza: $5.99 each with card
- Stouffer's or Lean Cuisine Entrée: 4 for $10.00 with card
- Bob Evans Family Size Sides: $4.99 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.
$40.38
for 1 person · $40.38 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 14, 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.