Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Chicken Thighs with Butter-Glazed Mini Sweet Peppers
Description: Two crisp-skinned chicken thighs are pan-roasted until golden and juicy. Mini sweet peppers are glazed in butter and served alongside for a savory, low-carb plate.
Sale items used: Fresh Perdue Chicken Thighs, Private Selection Mini Sweet Peppers, Challenge Butter
Prep time: 35 minutes
Serving note: Use 2 bone-in thighs (about 1 lb total weight) and about 5 mini peppers (roughly 3 oz) with 1 tbsp butter. Net carbs about 6g. Cook the extra peppers in the bag for Wednesday.
Recipes:
- Sheet-Pan Chicken Thighs with Sweet Peppers
- Sheet Pan Chicken Thighs with Peppers and Onions - Mediterranean Living
Tuesday
Meal: Smoked Sausage and Egg Skillet with Onions
Description: Sliced smoked sausage is browned with sauteed red onion, then topped with two eggs cooked in the same skillet. A hearty, quick one-pan meal for one.
Sale items used: Johnsonville Smoked Sausage, Kroger Eggs, Kroger Red Onions, Challenge Butter
Prep time: 20 minutes
Serving note: Use about 4 oz of the smoked sausage (a third to a half of the package), 2 eggs, and 1/4 of a red onion (about 1 oz). Net carbs about 6g. Check the sausage label for carbs and save the rest for another meal.
Recipes:
- Keto Sausage & Egg Casserole Omelet (low carb)
- Low Carb Sausage and Onion Casserole
- Keto Cheeseburger Stuffed Mini Peppers
Wednesday
Meal: Cheesy Ground Beef Stuffed Mini Sweet Peppers
Description: Mini sweet peppers are halved, filled with seasoned ground beef, and baked under melted cheese. A satisfying, protein-packed dinner scaled for one.
Sale items used: Kroger 80% Lean Ground Beef, Private Selection Mini Sweet Peppers, Kroger Cheese (Colby Jack)
Prep time: 35 minutes
Serving note: Use 1/2 lb ground beef (assume 1/2 lb package portion), about 6 to 8 mini peppers, and 2 oz cheese. Net carbs about 8g. Brown the beef and freeze or use leftovers for lunch.
Recipes:
- Keto Cheeseburger Stuffed Mini Peppers
- Taco Stuffed Mini Peppers
- Low Carb St. Louis Ribs Recipe
Thursday
Meal: Oven-Baked St. Louis Style Pork Ribs
Description: Pork ribs are seasoned with a dry rub and slow-baked until tender and caramelized at the edges. A smaller portion of ribs keeps this practical for one person.
Sale items used: St. Louis Style Pork Ribs
Prep time: 2 hours 15 minutes
Serving note: Buy a 1.25 lb portion of ribs, about 4 to 5 ribs (ask the meat counter to cut a partial rack, or cut a rack down and freeze the rest). Use a sugar-free dry rub of paprika, garlic powder, salt, and pepper. Net carbs under 2g. Bake at 300F for about 2 hours; season the night before and keep covered in the fridge to save time.
Recipes:
- Low Carb St. Louis Ribs Recipe
- St Louis Style Ribs in the Oven
- Salmon with Salsa
Friday
Meal: Pan-Seared Atlantic Salmon with Garlic Butter and Avocado
Description: A salmon fillet is seared until crisp and finished in garlic butter. Sliced avocado on the side adds creamy healthy fats.
Sale items used: Fresh Atlantic Salmon Fillets, Avocados, Challenge Butter
Prep time: 20 minutes
Serving note: Use one 6 oz fillet (0.4 lb), 1 tbsp butter, 1 clove garlic, and 1/2 avocado. Net carbs about 3g. Save the other avocado half with lemon juice for another meal.
Recipes:
- Pan Seared Salmon with Garlic Butter
- Salmon with Salsa
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Perdue Chicken Thighs (1 lb): $0.99
- Private Selection Seedless Mini Sweet Peppers (x2 packs, deal price): $7.00
- Challenge Butter (x1): $2.99
- Johnsonville Smoked Sausage (x1): $3.99
- Kroger Eggs, 12 ct (x1): $1.39
- Kroger Red Onions (x1): $4.29
- Kroger 80% Lean Ground Beef (0.5 lb): $3.00
- Kroger Cheese, Colby Jack (x1): $1.49
- St. Louis Style Pork Ribs (1.25 lbs): $3.74
- Fresh Atlantic Salmon Fillet (0.4 lb): $3.60
- Avocado (x1): $4.99
Pantry staples needed:
- Salt, black pepper, paprika, garlic powder, fresh garlic, olive oil or cooking oil, sugar-free dry rub spices
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $5.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Fresh Perdue Chicken Drumsticks or Thighs: $0.99/lb with card
- Kroger Beef Shaved Steak: 2 for $10.00 with card
- Oscar Mayer Bacon: $3.99 each with digital coupon
- Butterball 93% Lean Ground Turkey or Johnsonville Smoked Sausage: $3.99 each with digital coupon
- Oscar Mayer Deli Fresh Lunch Meat: $6.49 each
- Impossible Entrée or Jimmy Dean Heat 'n Serve Sausages: $5.99 each
- Kroger Breaded Chicken Breast Tenders or Chunks: $12.99 each
- American BBQ 73% Lean Ground Beef Patties: $7.00 each with card
- Hillshire Farm Smokies: 2 for $7.00 with card
- Tyson Frozen Chicken: $12.99 with card
- Hormel Chili: 2 for $5.00 with card
- Butterball Turkey: $1.28/lb with card
- Johnsonville Dinner Sausage or Ground Sausage: $3.99 each with card
- Fresh Atlantic Salmon Fillets or Kroger Extra-Large Cooked Shrimp: $8.99/lb with card
- St. Louis Style Pork Ribs: $2.99/lb with card
- Bar-S Meat Franks or Meat Bologna: 10 for $10.00 with card
- Deli Kitchen St. Louis Style Ribs: $14.99 with card
- Smart Way Chicken Drumsticks: $5.00 each with card
- Kroger Shrimp Bowl: $5.00 each with card
- Deli Kitchen Fried Chicken: $5.00 each with card
- Just Bare Frozen Chicken: $14.99 with card
Deli and prepared on sale:
- Smucker's Uncrustables: 3 for $10.00 with card
- Private Selection Soup: $7.00 with card
Produce on sale:
- Cosmic Crisp, Pink Lady or Envy Apples: $1.49/lb with card
- Red, Green or Black Seedless Grapes: $1.99/lb with card
- Avocados: $4.99 each with digital coupon
- Cuties Seedless Mandarins or Dracula Blood Oranges: $4.99 each with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb with card
- Strawberries or Blackberries: $2.99 with card
- In-Store Made Fruit Snacks to Go: $6.00 with card
- Private Selection Seedless Mini Sweet Peppers: 2 for $7.00 with card
- Kroger Red Onions: $4.29 with card
- Private Selection Asian Pears: $7.99 with card
- Fresh-Cut Fruit Bowls: $5.00 each with card
- Jumbo Blueberries: $4.99 each with digital coupon
Dairy and eggs on sale:
- Kroger Eggs, Large Grade A, 12 ct: $1.39 with card
- Kroger Cheese (Mexican Style/Colby Jack): $1.49 each with digital coupon
- Challenge Butter: $2.99 with card
- Fage Greek Yogurt: 4 for $5.00 with card
- Simple Truth Organic Milk: $3.99 with card
- Fairlife Core Power Protein Shake: $5.49 with card
- Breyers Ice Cream or Magnum Ice Cream Bars: $2.99 each with digital coupon
- Yasso Frozen Greek Yogurt Bars or Sandwiches: $3.99 each with digital coupon
Bakery and bread on sale:
- Dave's Killer Bread Organic Bread or Starbucks Iced Coffee: $4.99 each
- Kroger Hot Dog Buns or Tortillas: $0.99 each with card
- Pillsbury Crescent Rolls or Amy's Organic Soup: $1.99 each
- Hostess Multipack or Nature's Own Bread: $2.99 each
- Private Selection Buns: $3.49 with card
- Private Selection Pumpkin Cake Roll or Classic Cake: $6.00 with card
- Caramel Apple Crunch Cake, Boston Crème Cake or Pineapple Upside Down Cake: $13.99 each
- Stonefire Naan: 2 for $6.00 with card
- Private Selection Fresh Baked Butter Croissants: $5.00 each with card
- Fresh Baked Cookies: $3.00 with card
Pantry on sale:
- Smart Way Sugar: $2.59 with card
- Folgers or Cafe Bustelo Coffee: $9.99 with card
- Pepperidge Farm Cookies or Kellogg's Large Size Cereal: $3.99 each
- Heinz Gravy or Bertolli Pasta Sauce: $1.99 each
- Pop-Tarts or Goldfish Crackers: $1.99 each
- Pringles or Betty Crocker Fruit Snacks: $1.49 each
- Tropicana Orange Juice or Lance Sandwich Crackers: $3.79 each
- Keebler Cookies or Blue Diamond Nut Thins: $2.99 each
- Progresso Soup or Barilla Protein Plus Pasta: $1.79 each
- Prego Pasta Sauce or Ben's Original Ready Rice: $1.49 each
- General Mills Cereal or Nature Valley Bars: $1.99 each
- Sweet Baby Ray's BBQ Sauce or Campbell's Cooking Sauce: $1.49 each
- Nabisco Oreo Family Size Cookies: $3.99 each
- Kroger Coffee: $12.99 each
- Gold Medal Flour or Kroger Canola Oil: $3.99 with card
- Campbell's Chunky Soup or Swanson Broth: 2 for $5.00 with card
- Siete Tortilla Chips or Potato Chips: $2.49 each with digital coupon
- Barilla Pasta: $0.99 each with digital coupon
- Rao's Pasta Sauce: $6.49 each with digital coupon
- Frito-Lay Multipack: $7.99 each with digital coupon
- Mars Candy: $0.99 each with digital coupon
- Tostitos Dip or Mission Carb Balance Tortillas: $4.99 with card
- Kroger Potato Chips: $1.79 with card
- Kettle Brand Potato Chips: $3.99 with card
- Simple Truth Organic Peanut Butter: $3.99 with card
- Kroger Whole Cashews: $4.99 with card
- Kroger Basmati Rice: $8.49 with card
- Simple Truth Organic Coconut Flakes or Chips: 2 for $3.00 with card
- Patak's Simmer Sauce or Chutney: $4.99 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
- Simple Truth Organic Ghee: $10.99 with card
Frozen on sale:
- Stouffer's or Lean Cuisine Entree: 4 for $10.00 with card
- El Monterey Burritos: $4.49 each with digital coupon
- Outshine Fruit Bars or Kroger Chocolate-Covered Frozen Fruit: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.99 each
- Screamin' Sicilian Pizza: $5.99 with card
- DiGiorno Pizza or Deer Park Natural Spring Water: $3.99 each with digital coupon
🛒 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.
$37.47
for 1 person · $37.47 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 21, 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.