Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's low-carb plan is built around Kroger's sale items, so you get a different main nearly every night: chicken on Monday, beef taco bowls on Tuesday, pork half loin on Wednesday, smoked sausage on Thursday, and ribs on Friday. The 2 lbs of asparagus at $7.98 covers two dinners, Monday's chicken and Thursday's sheet-pan sausage, at 1 lb each. Pork appears on exactly two nights, the roast on Wednesday and the ribs on Friday, and the 3 lb rack of ribs at $8.97 is the big weekend centerpiece. The four avocados at $3.08 are split between Tuesday's taco bowls and Friday's cucumber salad, and the 2 for $6.00 pack deal gives you enough peppers or cucumbers for both Wednesday and Friday. Since the ribs take 150 minutes, bake them earlier on Friday and just broil before dinner.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Roasted Asparagus
Description: Boneless chicken breasts are seared in a skillet until golden and finished in the oven. Asparagus roasts alongside with olive oil and garlic.
Sale items used: Fresh Heritage Farm Boneless Chicken Breasts or Wings, Asparagus
Prep time: 30 minutes
Serving note: 2 lbs chicken breasts (about 0.5 lb per person) and 1 lb asparagus.
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 chili powder and cumin, then spooned over chopped salad kit greens with cheese and sliced avocado. Use the salad kit without any sugary dressing packet; top with salsa-free lime and sour-free olive oil dressing.
Sale items used: Kroger 85% Lean Ground Beef (1 lb package), Dole Salad Kits, Kroger Cheese, Medium Avocados
Prep time: 25 minutes
Serving note: 1 package (1 lb) ground beef, 1 Dole Salad Kit (discard dressing and croutons), 1 Kroger Cheese, 2 avocados.
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: Boneless pork half loin is rubbed with garlic and herbs and roasted until just cooked through, then sliced. Mini sweet peppers are sauteed in the drippings pan for a quick side.
Sale items used: Pork Butt Bone-In or Boneless Pork Half Loin, Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers
Prep time: 55 minutes
Serving note: 2 lbs boneless pork half loin and 1 pack Kroger Mini Sweet Peppers (2 for $6.00 deal, buy 2 packs and use the second for Thursday's salad side).
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: Hillshire Farm Smoked Sausage Ropes are sliced and roasted on a sheet pan with asparagus until browned. A fried egg tops each serving.
Sale items used: Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies, Asparagus, Simple Truth Cage Free Eggs, 24 ct
Prep time: 30 minutes
Serving note: 1 package Hillshire Farm Smoked Sausage Ropes, 1 lb asparagus, 4 eggs from the 24 ct carton. 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: Bone-in ribs are rubbed with spices (no sugar) and baked low and slow until tender, then finished under the broiler. Served with a cool avocado and mini cucumber salad.
Sale items used: St. Louis Style Pork Ribs Bone-In, Medium Avocados, Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers
Prep time: 150 minutes
Serving note: 3 lbs ribs, 2 avocados, plus the second 2-for pack item (cucumbers or peppers, matched to the Wednesday purchase). Make ahead: bake the ribs earlier in the day and broil just before serving.
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 or Wings (2 lbs): $3.98
- Asparagus (2 lbs): $7.98
- Kroger 85% Lean Ground Beef (1 lb package) (x1): $5.99
- Dole Salad Kits (x1): $3.67
- Kroger Cheese (x1): $2.99
- Medium Avocados (x4): $3.08
- Pork Butt Bone-In or Boneless Pork Half Loin (2 lbs): $3.98
- Private Selection Snacking Tomatoes or Mini Seedless Cucumbers or Kroger Mini Sweet Peppers (x2 packs): $6.00
- Hillshire Farm Smoked Sausage Ropes or Cocktail Smokies (x1): $2.99
- Simple Truth Cage Free Eggs, 24 ct (x1): $5.49
- St. Louis Style Pork Ribs Bone-In (3 lbs): $8.97
Pantry staples needed:
- Olive oil, salt, pepper, garlic, chili powder, cumin, dried herbs, paprika, lime juice, salsa-free sugar-free spice rub ingredients
🏷️ 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.
$55.12
for 4 people · $13.78 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.