Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Roasted Asparagus
Description: Two boneless chicken breasts are seared in a hot skillet until golden and juicy, then finished with butter and garlic. Asparagus is roasted alongside until tender-crisp, for a simple plate at roughly 5g net carbs per serving.
Sale items used: Fresh Heritage Farm Boneless Chicken Breasts, Asparagus
Prep time: 25 minutes
Serving note: Use 1 lb chicken breasts (about 2 breasts, 8 oz each) and 1 lb asparagus for 2 people. Cook the chicken 6-7 minutes per side, and roast the asparagus at 425F for 10-12 minutes.
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: Ground beef is browned with taco spices and spooned over crisp salad greens from a kit. Topped with sliced avocado, shredded cheese, and salsa, this bowl stays around 8g net carbs per serving.
Sale items used: Kroger 85% Lean Ground Beef, Dole Salad Kit, Medium Avocados, Kroger Cheese, Guillermo's Salsa
Prep time: 20 minutes
Serving note: Use 1 lb ground beef, 1 salad kit (discard any crunchy toppings or sugary dressing, or use only the greens), 2 avocados (1 per person), about 1/2 cup shredded cheese, and 1/4 cup salsa. Leftover cheese and salsa can be used later in the week.
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 boneless pork half loin is rubbed with garlic and dried herbs, roasted until just done, and sliced. Mini sweet peppers are sauteed in olive oil until softened and lightly browned, for about 7g net carbs per serving.
Sale items used: Pork Half Loin (boneless), Kroger Mini Sweet Peppers
Prep time: 50 minutes
Serving note: Buy a 1.5 lb pork half loin portion, which leaves a few slices for leftovers, and use 1 bag of mini sweet peppers (about 8 oz). Roast at 400F for 30-35 minutes to 145F internal, then rest 10 minutes while you saute the peppers. Total time is under 60 minutes.
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 eggs cracked into the pan for the last few minutes. This makes an easy, savory dinner at roughly 4g net carbs per serving.
Sale items used: Eckrich Smoked Sausage, Asparagus, Simple Truth Cage Free Eggs
Prep time: 25 minutes
Serving note: Use 1 package smoked sausage (about 12-14 oz), 1 lb asparagus, and 4 eggs (2 per person). Roast at 425F for 15 minutes, then add the eggs and bake 5-6 more minutes. Check the sausage label for added sugars.
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 rack of St. Louis style ribs is seasoned with a sugar-free dry rub and slow-baked until tender. It is served with a cool salad of avocado and cucumber dressed in lime and olive oil, at about 6g net carbs per serving.
Sale items used: St. Louis Style Pork Ribs Bone-In, Medium Avocados, Mini Seedless Cucumbers
Prep time: 2 hours 20 minutes
Serving note: Buy about 2.5 lbs of ribs, which is roughly a half rack, and use 2 avocados and 4 mini cucumbers. For timing, season the ribs the night before, bake at 300F for about 2 hours covered in foil, then uncover and broil 5 minutes. Skip any sugary barbecue sauce, and the salad can be made while the ribs finish.
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:
- Fresh Heritage Farm Boneless Chicken Breasts (1 lb): $1.99
- Asparagus (2 lbs): $7.98
- Kroger 85% Lean Ground Beef (x1 pack): $5.99
- Dole Salad Kit (x1): $3.67
- Medium Avocados (x4): $3.08
- Kroger Cheese (x1): $2.99
- Pork Half Loin (1.5 lbs): $2.99
- Kroger Mini Sweet Peppers (x1): $3.00
- Eckrich Smoked Sausage (x1): $5.00
- Simple Truth Cage Free Eggs, 24 ct (x1): $5.49
- St. Louis Style Pork Ribs Bone-In (2.5 lbs): $7.48
- Mini Seedless Cucumbers (x1): $3.00
- Guillermo's Salsa (x1): $3.99
Pantry staples needed:
- Olive oil, butter, salt, black pepper, garlic, dried herbs (thyme, rosemary), taco seasoning, paprika, chili powder, lime or lemon juice, sugar-free dry rub spices
🏷️ 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.
$56.65
for 2 people · $28.32 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.