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 sales, so you get four different proteins without buying a lot of extras. The 3 lb pack of chicken breasts at $9.99 covers both Monday and Thursday, pork tenderloin takes Tuesday, a cheesy frittata uses the $3.99 eggs on Wednesday, and the 2 lb bag of shrimp at $12.00 makes Friday feel like a treat. The Nature Sweet tomatoes ($2.99) and the Private Selection cucumbers ($2.99) are each split across two nights, and the avocado bag ($3.99) is split between Monday and Thursday, so the fresh produce gets used up before it wilts. Grab plain non-starchy bags of the Kroger Steamable Vegetables, with no corn, peas, potatoes, or sugary sauces, and your sides stay simple and easy on carbs.
5-DAY MEAL PLAN
Monday
Meal: Butter Pan-Seared Chicken Breasts with Skillet Tomatoes and Sliced Avocado
Description: Chicken breasts are pounded thin and seared in butter until golden, then the tomatoes soften in the same skillet with garlic. Sliced avocado on the side adds healthy fat for a fast, low-carb plate.
Sale items used: Kroger Boneless Skinless Chicken Breasts (3 lb), Nature Sweet Seasonal Medley Tomatoes, Avocados (4 ct Bag)
Prep time: 30 minutes
Serving note: Use 1.5 lbs of the 3 lb Kroger Boneless Skinless Chicken Breasts pack (about 6 oz raw per person), half of the Nature Sweet Seasonal Medley Tomatoes package, and 2 avocados from the bag. Save the other 1.5 lbs of chicken, the other half of the tomatoes, and the other 2 avocados for later in the week.
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: Pork tenderloin is rubbed with paprika, cumin, and garlic, seared briefly, then roasted at 425 F alongside red onion wedges until just cooked through and sliceable. Steamed non-starchy vegetables finish the plate.
Sale items used: Boneless Pork Tenderloin or Bone-In Pork Back Ribs (tenderloin), Kroger Red Onions (3 lb Bag), Kroger Steamable Vegetables
Prep time: 45 minutes
Serving note: Use 2 lbs of Boneless Pork Tenderloin (about 8 oz raw per person), 2 red onions from the 3 lb bag, and 3 bags of Kroger Steamable Vegetables. Choose plain non-starchy bags with no corn, peas, potatoes, or sugary sauces. Rest the pork 5 minutes before slicing.
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: Eggs are whisked with Sargento Cheese and sauteed red onion, set on the stovetop, and finished in the oven until puffed. A crisp mini cucumber salad dressed with olive oil and vinegar keeps it light.
Sale items used: Simple Truth Cage-Free Brown Eggs (18 ct), Sargento Cheese, Kroger Red Onions (3 lb Bag), Private Selection Mini Seedless Cucumbers or Snacking Tomatoes (cucumbers)
Prep time: 30 minutes
Serving note: Use 12 eggs from the 18 ct package (3 per person), 1 pack of Sargento Cheese, 1 red onion from the bag, and half of the Private Selection Mini Seedless Cucumbers pack. Keep the remaining 6 eggs for hard-boiled snacks, and save the other half of the cucumbers for Friday.
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 topped with Pace Salsa or Picante Sauce and Sargento Cheese, then baked until bubbling and cooked through. Sliced avocado and steamed vegetables round out a hearty low-carb plate.
Sale items used: Kroger Boneless Skinless Chicken Breasts (3 lb), Pace Salsa or Picante Sauce, Sargento Cheese, Avocados (4 ct Bag), Kroger Steamable Vegetables
Prep time: 40 minutes
Serving note: Use the remaining 1.5 lbs from the 3 lb Kroger Boneless Skinless Chicken Breasts pack, so the two chicken nights total 3 lbs. Also use 1 jar of Pace Salsa or Picante Sauce (about 1/4 cup per person, keep the rest), the second pack of Sargento Cheese, the remaining 2 avocados, and 2 bags of Kroger Steamable Vegetables (choose non-starchy bags). Bake at 400 F for about 25 minutes.
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: Peeled and deveined shrimp are tossed in melted garlic butter and broiled on a sheet pan with halved tomatoes until the shrimp turn pink and the tomatoes soften. A cool cucumber salad on the side balances the richness.
Sale items used: Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag), Nature Sweet Seasonal Medley Tomatoes, Private Selection Mini Seedless Cucumbers or Snacking Tomatoes (cucumbers)
Prep time: 20 minutes
Serving note: Use the whole 2 lb bag of Kroger Extra Large Peeled & Deveined Shrimp (about 8 oz per person), the remaining half of the Nature Sweet Seasonal Medley Tomatoes package, and the remaining half of the Private Selection Mini Seedless Cucumbers pack. Broil 6 to 8 minutes, until the shrimp are opaque and pink.
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:
- Kroger Boneless Skinless Chicken Breasts (3 lb) (x1 pack): $9.99
- Boneless Pork Tenderloin or Bone-In Pork Back Ribs (2 lbs, tenderloin): $5.98
- Kroger Extra Large Peeled & Deveined Shrimp (2 lb bag) (x1 bag): $12.00
- Simple Truth Cage-Free Brown Eggs (18 ct) (x1): $3.99
- Sargento Cheese (x2 packs, 2 for $5.00): $5.00
- Nature Sweet Seasonal Medley Tomatoes (x1): $2.99
- Avocados (4 ct Bag) (x1 bag): $3.99
- Private Selection Mini Seedless Cucumbers or Snacking Tomatoes (x1, cucumbers): $2.99
- Kroger Red Onions (3 lb Bag) (x1 bag): $4.29
- Kroger Steamable Vegetables (x5, mix & match deal): $4.95
- Pace Salsa or Picante Sauce (x1): $1.99
Pantry staples needed:
- Butter
- Olive oil
- Garlic
- Salt and black pepper
- Smoked paprika
- Ground cumin
- Dried thyme
- White wine vinegar or lemon juice (no sugar added)
🏷️ 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.
$58.16
for 4 people · $14.54 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.