Kroger Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Butter Pan-Seared Chicken Breasts with Skillet Tomatoes and Sliced Avocado
Description: Two chicken breasts are seared in butter until golden, then rested while the tomatoes blister in the same pan and soak up the browned butter. Each plate gets half a sliced avocado for healthy fats, with about 6g net carbs per serving.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Nature Sweet Seasonal Medley Tomatoes, Avocados, Kroger Butter
Prep time: 25 minutes
Serving note: Use 1 lb of chicken breasts (about 2 breasts, half of the 2 lb you buy this week), 1 pack of medley tomatoes, 2 avocados (1 per person), and 2 tbsp butter. Pound the chicken to an even thickness and sear 5-6 minutes per side. Season with salt, pepper, and garlic powder.
Recipes:
- Chicken and Tomatoes
- Pan-Seared Chicken Breasts
- Caprese Chicken (with Avocado!)
Tuesday
Meal: Oven-Roasted Pork Tenderloin with Roasted Red Onions and Steamed Vegetables
Description: A 1 lb pork tenderloin is rubbed with garlic and herbs and roasted alongside thick wedges of red onion until the onions turn sweet and jammy. It is served with steamed broccoli or green beans for a hearty, low-carb plate at about 9g net carbs per serving.
Sale items used: Boneless Pork Tenderloin, Kroger Red Onions, Kroger Steamable Vegetables
Prep time: 45 minutes
Serving note: Assume 1 lb of tenderloin at $2.99/lb. Use 1 red onion cut into wedges and 2 bags of steamable vegetables (choose broccoli, green beans, or cauliflower, not corn or peas). Roast at 425F for 20-25 minutes, until the center reaches 145F, then rest 5 minutes before slicing. Roughly 6 oz of cooked pork per person, with leftovers for lunch.
Recipes:
- Pork tenderloin with roasted vegetables and pesto aioli
- Easy Roasted Pork Tenderloin with Vegetables
- Oven Roasted Garlic Parmesan Pork Tenderloin and Veggies
Wednesday
Meal: Oven-Finished Skillet Frittata with Sargento Cheese, Red Onion, and Cucumber Salad
Description: Six eggs are whisked with Sargento cheese and sauteed red onion, started on the stovetop and finished in the oven until puffed and golden. It is served with a crisp cucumber salad dressed in oil and vinegar, at about 5g net carbs per serving.
Sale items used: Simple Truth Cage-Free Brown Eggs, Sargento Cheese, Kroger Red Onions, Private Selection Mini Seedless Cucumbers, Kroger Steamable Vegetables, Kroger Butter
Prep time: 30 minutes
Serving note: Use 6 eggs, 1 bag of Sargento cheese (use about 3/4 cup in the frittata and save the rest for Thursday), 1/2 red onion, 1 tbsp butter, and 1 bag of steamed broccoli florets chopped into the eggs. Make the salad with half of the cucumber pack (save the other half for Friday), plus oil, vinegar, salt, and pepper. Bake at 400F for 8-10 minutes, until set.
Recipes:
- Low Carb French Onion Frittata
- Vegetable Frittata
- Keto Frittata Recipe
Thursday
Meal: Salsa-Baked Chicken Breasts with Melted Sargento Cheese, Avocado, and Steamed Vegetables
Description: Chicken breasts are baked under a layer of salsa until cooked through, then topped with Sargento cheese and returned to the oven until bubbly. They are served with sliced avocado and steamed vegetables, at about 9g net carbs per serving.
Sale items used: Simple Truth Natural Boneless Chicken Breasts, Pace Salsa, Sargento Cheese, Avocados, Kroger Steamable Vegetables
Prep time: 40 minutes
Serving note: Use the remaining 1 lb of chicken breasts (about 2 breasts), 1/2 cup Pace salsa, the leftover Sargento cheese from Wednesday (about 3/4 cup), the last 2 avocados (1 per person), and 2 bags of steamable vegetables. Bake at 400F for 20-25 minutes, add the cheese for the last 5 minutes, and rest briefly before serving.
Recipes:
- Salsa Chicken (Easy & Cheesy!)
- Baked Salsa Chicken
- Avocado Salsa Chicken Recipe
Friday
Meal: Broiled Garlic-Butter Shrimp Sheet Pan with Roasted Tomatoes and Cucumber Salad
Description: Shrimp tossed in melted garlic butter are broiled on a sheet pan next to tomatoes that blister and burst in the heat. A cool cucumber salad on the side balances the richness, at about 7g net carbs per serving.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp, Nature Sweet Seasonal Medley Tomatoes, Private Selection Mini Seedless Cucumbers, Kroger Butter
Prep time: 25 minutes
Serving note: Use 1 lb of shrimp (half of the 2 lb bag; freeze the other half for another meal), 1 pack of medley tomatoes, 3 tbsp butter, 3 cloves minced garlic, and the remaining half of the cucumbers for the salad. Thaw the shrimp in cold water for 10 minutes. Roast the tomatoes alone for 8 minutes, add the shrimp, and broil 4-5 minutes, until pink and curled.
Recipes:
- Garlic butter shrimp and tomato sheet pan
- Easy Sheet Pan Garlic Butter Shrimp for Busy Weeknights
- Sheet Pan Garlic Butter Shrimp & Scallops
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Simple Truth Natural Boneless Chicken Breasts (2 lbs): $7.98
- Boneless Pork Tenderloin (1 lb): $2.99
- Kroger Extra Large Peeled & Deveined Shrimp (x1 2 lb bag): $12.00
- Avocados (x1 4 ct bag): $3.99
- Nature Sweet Seasonal Medley Tomatoes (x2 packs): $5.98
- Private Selection Mini Seedless Cucumbers (x1 pack): $2.99
- Kroger Red Onions (x1 3 lb bag): $4.29
- Kroger Steamable Vegetables (x5 bags): $4.95
- Simple Truth Cage-Free Brown Eggs (x1 18 ct): $3.99
- Sargento Cheese (x2 bags): $5.00
- Kroger Butter (x1 2-pack): $3.99
- Pace Salsa (x1 jar): $1.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh cloves) and garlic powder
- Dried Italian herbs or thyme
- Red wine vinegar or apple cider vinegar
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Natural Boneless Chicken Breasts (Big Pack): $3.99/lb with card
- Boneless Chuck Roast: $7.99/lb with card
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs: $2.99/lb with card
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag): $12.00 each with card
- Wild-Caught Snow Crab Clusters: $10.99/lb with card
- Kroger Seasoned Pork Carnitas or Braised Beef Barbacoa (Meat Entrée): $6.99 each*
- Ball Park Meat Franks: $1.77 each with digital coupon
- Boneless Strip Steaks (Family Pack): $15.99/lb with card
- Kroger Boneless Skinless Chicken Breasts (3 lb): $9.99 with card
- Kroger 93% Lean Ground Beef (3 lb package): $7.49/lb with card
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 with card
- Kroger Dinner Sausage or Kroger Bacon: $3.99 with card
- Atlantic Salmon Fillet Portion: $12.00 with card
- Eastern Seas Sea Scallops (Frozen): $12.00 with card
- Butterball Turkey (Frozen, 10 lbs and up): $1.28/lb with card
Deli and prepared on sale:
- Oscar Mayer Deli Fresh Lunch Meat or Claussen Pickles: $2.99 each with digital coupon
- Hillshire Farm Reserve Lunch Meat: $3.99 each
- Private Selection Italian Meat: $4.49 each
- GoGo Squeez Applesauce Pouches: $6.99 each*
- Deli Kitchen Fried Chicken: $5.00 with card
- In-Store Made Fruit Tray with Dip: $22.99 with card
- Private Selection Haunted Halloween Sushi Combo: $10.00 with card
Produce on sale:
- Cuties Seedless Mandarins (3 lb Bag): $3.99 with card
- Raspberries or Blackberries (6 oz): 2 for $4.00 with card
- Kroger Russet Potatoes (10 lb Bag): $5.00 with card
- Avocados (4 ct Bag): $3.99 with card
- Honeycrisp or Sugar Bee Apples or Bartlett Pears: $1.49/lb with digital coupon
- Nature Sweet Seasonal Medley Tomatoes: $2.99 with card
- Jumbo Blueberries: $5.99 with card
- Butternut, Acorn or Spaghetti Squash: $1.49/lb with card
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes: $2.99 each with digital coupon
- Private Selection Asian Pears (3 ct): $8.99 with card
- Kroger Red Onions (3 lb Bag): $4.29 with card
Dairy and eggs on sale:
- Kroger Butter (2-Pack): $3.99 with card
- Kroger Milk (Half Gallon): $1.59 each with digital coupon
- Sargento Cheese: 2 for $5.00 with card
- Simple Truth Cage-Free Brown Eggs (18 ct): $3.99 each with digital coupon
- Dannon Light + Fit Greek Yogurt (4-Pack): $2.49 each*
- International Delight Creamer: $2.49 each with digital coupon
- Simple Truth Almondmilk: 2 for $5.00 with card
- Eagle Brand Sweetened Condensed Milk: $2.99 with card
Bakery and bread on sale:
- Mini Cupcakes or Frosted Sugar Cookies: $4.00 each with digital coupon
- Glazed Donuts or Private Selection Fresh Baked Butter Croissants: $5.00 with card
- Kroger Signature Pizza: $8.00 with card
- Fresh Baked Cookies: $3.00 with card
- Stonefire Naan: 2 for $6.00 with card
- Pepperidge Farm Swirl Bread: $2.49 each*
Pantry on sale:
- Nabisco Oreo or Chips Ahoy Family Size Cookies: $3.49 each with card
- Campbell's Chunky or Protein Soup: $1.49 each with digital coupon
- Nestlé Toll House Morsels: $3.49 each with digital coupon
- Lay's Potato or Kettle Cooked Potato Chips: $1.99 each with digital coupon
- Skippy Peanut Butter or Planters Peanuts: $1.99 each with digital coupon
- Kool Aid Jammers: $1.99 each with digital coupon
- Pace Salsa or Picante Sauce: $1.99 each with digital coupon
- Goldfish Crackers or Annie's Fruit Snacks: $7.99 each
- Hellmann's Mayonnaise: $4.49 each
- Nature Valley Biscuits or Farm Rich Breakfast Entree: $4.99 each
- General Mills Cereal: $1.79 each
- Jif Peanut Butter: $4.99 each
- Dasani Water or Betty Crocker Fruit Snacks: $3.99 each
- Cheez-It or Club Family Size Crackers: $4.49 each
- Blue Diamond Almonds or Chomps Chomplings Meat Sticks: $6.99 each
- Pure Leaf Tea or Dunkin' Coffee: $12.99 each
- Green Mountain or McCafe K-Cups: $18.99 each
- Miracle Whip or Kraft Mayo: $3.99 each
- Betty Crocker Brownie Mix or Tree Top Juice: $1.99 each
- Hidden Valley Ranch Dressing or Velveeta Shells & Cheese: $5.99 each
- Kellogg's Cereal: $2.29 each
- Heinz Ketchup or Duke's Mayo: $3.49 each
- Rao's Pasta Sauce: $7.99 each
- Simple Truth Organic Broth or Kroger Saltine Crackers: $2.00 with card
- Kroger Peanuts: $2.00 with card
- Kroger Orange Juice (Gallon): $7.00 with card
- Bubly Sparkling Water or Lower Sugar Gatorade: $4.00 with card
- Gatorade Thirst Quencher (18-Pack): $9.99 with card
- Coca-Cola, Pepsi or Sun Drop (6-Pack Bottles): 3 for $10.00 with card
- Pacific Foods Organic Soup: 2 for $7.00 with card
- Boulder Canyon Potato Chips or Happy Snacks Animal Crackers: $3.99 with card
- Spindrift Sparkling Water: $6.49 with card
- Simple Truth Organic Ghee: $10.99 with card
- Patak's Simmer Sauce or Chutney: $4.99 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
- Kroger Salad Dressing or Marinades: 2 for $4.00 with card
- Powerade: 10 for $10.00 with card
- Kroger Coffee Pods: $29.99 each
- Yogi Tea: $2.49 each
- Kroger Steamable Vegetables: $0.99 each with card (mix & match 5+)
- Knorr Sides: $0.99 each with card
- Campbell's Cream of Chicken or Mushroom Soup: $0.99 each with card
- Campbell's Chicken Noodle or Tomato Soup: $0.99 each with card
- Campbell's Gravy: $0.99 each with card
- Idahoan Mashed Potatoes: $0.99 each with card
- Minute Rice Microwave Cups: $0.99 each with card
- Swanson Broth: $0.99 each with card
- Kroger Paste: $0.99 each with card
- Kind Bar: $0.99 each with card
- Del Monte Vegetables: $0.99 each with card
- Martha White Muffin Mix: $0.99 each with card
- Pillsbury Moist Supreme Cake Mix: $0.99 each with card
- Takis: $0.99 each with card
- Slim Jim: $0.99 each with card
- Sparkling Ice: $0.99 each with card
Frozen on sale:
- Red Baron Pizza: $2.99 each with digital coupon
- Farm Rich Appetizer or Impossible Entrée: $4.99 each
- Jose Ole Taquitos or Mini Tacos: $5.49 each
- Foster Farms Corn Dogs or El Monterey Quesadillas: $5.99 each*
- Saffron Road Entrée: $3.99 with card
- DiGiorno Pizza: 2 for $10.00 with card
- Kroger Ice Cream or Frozen Dairy Dessert Sandwiches: $1.99 each with digital coupon
- Private Selection Ice Cream: $5.00 with card
- Ben & Jerry's Ice Cream or Talenti Gelato: $3.49 each with digital coupon
- Tyson Frozen Chicken or Blue Diamond Almonds: $12.99 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.
$60.14
for 2 people · $30.07 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of October 28, 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.