Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Garlic-Butter Pan-Seared Pork Chops with Sautéed Mini Sweet Peppers
Description: One boneless pork chop is seared until golden and finished in a garlic butter pan sauce. Mini sweet peppers are sautéed in the same skillet so they pick up the flavor.
Sale items used: Kroger Boneless Pork Chops (5 ct), Kroger Mini Sweet Peppers (1 lb Bag)
Prep time: 20 minutes
Serving note: Use 1 pork chop (about 5 oz) and 5 mini sweet peppers (about 3 oz), sliced. Add 1 tbsp butter, 2 cloves minced garlic, and salt and pepper from your pantry. Freeze the other 4 chops individually for later. Estimated net carbs: about 6g.
Recipes:
- Garlic Butter Pan Seared Pork Chops (20 Minutes)
- Garlic Butter Pork Chops - Rasa Malaysia
- Keto pan-seared pork chops
Tuesday
Meal: Baked Turkey and Cheese Stuffed Tri-Color Peppers
Description: One tri-color pepper is halved and filled with seasoned ground turkey, diced tomato, and melted cheese. It bakes until the pepper is tender and the cheese is bubbly.
Sale items used: Kroger 85% Lean Ground Turkey (16 oz), Kroger Tri-Color Peppers (3 ct), Private Selection Campari Tomatoes (1 lb), Kraft Cheese (7-8 oz)
Prep time: 45 minutes
Serving note: Use 5 oz ground turkey, 1 whole tri-color pepper halved, 1 Campari tomato (diced, about half in the filling), and 1/4 cup (1 oz) shredded cheese. Season with garlic powder, Italian seasoning, salt, and pepper. Freeze the remaining 11 oz of turkey in portions, and keep the other 2 peppers for snacking or the Friday frittata. Total time is about 45 minutes, including a 30 minute bake. Estimated net carbs: about 8g.
Recipes:
- Ground Turkey Stuffed Peppers
- Baked Turkey Stuffed Bell Pepper Halves (Keto)
- Low Carb Stuffed Peppers with Cauliflower Rice and Ground Turkey
Wednesday
Meal: Oven-Roasted Atlantic Salmon Fillets with Cucumber-Avocado Salad
Description: A single salmon fillet is roasted with olive oil, lemon, and herbs until flaky. It is served with a cool salad of mini cucumbers and avocado.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Mini Cucumbers (2 lb Bag), Medium Avocados
Prep time: 25 minutes
Serving note: Buy about 0.4 lb (6 oz) of salmon, which is one fillet. For the salad, use 3 mini cucumbers (about 5 oz) and 1/2 avocado, dressed with lemon juice, olive oil, salt, and pepper. Roast the salmon at 400F for 12 to 15 minutes. Save the other half avocado for Thursday. Estimated net carbs: about 6g.
Recipes:
- Cucumber Dill Salmon Avocado Salad - The Roasted Root
- Roasted Salmon with Avocado Mango Cucumber Salad
- Roasted Salmon and Avocado Salad with Lemon-Dill Vinaigrette
Thursday
Meal: Broiled Bunless Angus Chuck Burgers with Cheese, Tomato, and Avocado
Description: Two thick Angus chuck patties are broiled until browned and topped with melted cheese. They are served bunless with sliced tomato and avocado.
Sale items used: Private Selection Angus 80% Lean Ground Chuck (16 oz), Kraft Cheese (7-8 oz), Private Selection Campari Tomatoes (1 lb), Medium Avocados
Prep time: 20 minutes
Serving note: Use 8 oz of the chuck, shaped into two 4 oz patties. Add 1 slice or 1/4 cup shredded cheese, 2 slices of Campari tomato, and 1/2 avocado (use the leftover half from Wednesday, or the second avocado if needed). Season with salt and pepper. Freeze the other 8 oz of chuck for another meal. Broil 4 to 5 minutes per side. Estimated net carbs: about 5g.
Recipes:
- Bunless Burger with Avocado and Tomato Recipe
- Keto Bunless Burger with Avocado and Tomato Recipe
- High Protein Bunless Burger with Avocado and Tomato Recipe
Friday
Meal: Bacon, Tomato, and Sweet Pepper Skillet Frittata with Cucumber Slices
Description: Crisp bacon, diced tomato, and sliced sweet peppers are folded into three eggs and cooked in a skillet until set. It is served with cool cucumber slices on the side.
Sale items used: Smithfield Bacon (12-16 oz), Kroger Eggs (Large, Grade A, 18 ct), Private Selection Campari Tomatoes (1 lb), Kroger Mini Sweet Peppers (1 lb Bag), Mini Cucumbers (2 lb Bag), Kraft Cheese (7-8 oz)
Prep time: 25 minutes
Serving note: Use 3 slices of bacon, 3 eggs, 1 Campari tomato (diced), 3 mini sweet peppers (sliced), 2 tbsp shredded cheese, and 3 mini cucumbers (sliced) on the side. Cook the frittata on the stovetop, then finish it under the broiler for 2 to 3 minutes. Freeze the rest of the bacon in small portions. Estimated net carbs: about 9g.
Recipes:
- Keto Basil, Bacon & Red Pepper Frittata Recipe
- Bacon Kale and Tomato Frittata
- Keto Frittata with Avocado + Queso
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger Boneless Pork Chops, 5 ct (x1 pack): $5.00
- Kroger Mini Sweet Peppers, 1 lb bag (x1 bag): $2.99
- Kroger 85% Lean Ground Turkey, 16 oz (x1 pack): $3.99
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct), 2 for $6.00 (x1 of each): $6.00
- Atlantic Salmon Fillets (0.4 lb): $4.00
- Mini Cucumbers, 2 lb bag (x1 bag): $5.00
- Medium Avocados (x2): $1.76
- Private Selection Angus 80% Lean Ground Chuck, 16 oz (x1 pack): $6.49
- Smithfield Bacon, 12-16 oz (x1 pack): $3.99
- Kroger Eggs, Large, 18 ct (x1 carton): $1.99
- Kraft Cheese, 7-8 oz (x1 pack): $1.99
Pantry staples needed:
- Butter
- Olive oil
- Garlic (fresh cloves) and garlic powder
- Italian seasoning
- Salt and black pepper
- Lemon or lemon juice
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 85% Lean Ground Turkey (16 oz): $3.99 each
- Boneless Strip Steaks (USDA Choice, Family Pack): $11.99/lb
- Smithfield Bacon (12-16 oz): $3.99 each
- Kroger Dinner Sausage (12-16 oz): $2.99 each
- Tyson Frozen Chicken (16-25 oz): $5.99 each
- Kroger Fully Cooked Bacon (6.3 oz): $7.99 each
- Kroger Entrée (16 oz): $6.99 each
- Private Selection Italian Meat (3-4 oz): $4.49 each
- Butterball Turkey (Frozen, Grade A, 10 lbs and up): $1.28/lb
- Carando Meatballs (16 oz): $5.00 each
- Kroger Boneless Pork Chops (5 ct): $5.00 each
- Kroger 80% Lean Beef Patties (8 ct, 1.9 lb): $12.00 each
- First Light Farms Wagyu Burger (1 lb): $10.00 each
- Kroger Breakfast Sausage (12-16 oz) / Oscar Mayer Meat Wieners (16 oz) / Fun Pack Lunchables (8.8-10.7 oz): $2.99 each
- Private Selection Angus 80% Lean Ground Chuck (16 oz): $6.49 each
- Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- José Olé Taquitos or Mini Tacos (15-20 ct): $5.49 each
- Double L Ranch Boneless Turkey (serves 4-6): $95.00
- Double L Ranch Boneless Ham (serves 4-6): $80.00
- Butterball Bone-In Turkey (serves 6-8): $95.00
- Private Selection Bone-In Ham (serves 6-8): $85.00
Deli and prepared on sale:
- Hillshire Farm Lunch Meat (7-9 oz): $2.99 each
- Brownie Bites (10.6-11.9 oz) / Mini Muffins (12 ct): $5.00 each
Produce on sale:
- Private Selection Campari Tomatoes (1 lb) / Kroger Tri-Color Peppers (3 ct): 2 for $6.00
- Medium Avocados: $0.88 each
- Red or Black Seedless Grapes: $1.99/lb
- Raspberries or Blackberries (6 oz): $2.99 each
- Kroger Cosmic Crisp or Envy Apples (3 lb Bag): $5.99 each
- Kroger Bartlett, Bosc or Anjou Pears (4 ct): $5.00 each
- Fresh Cut Fruit Bowls (18 oz): $5.00 each
- Mini Cucumbers (2 lb Bag): $5.00 each
- Kroger Mini Sweet Peppers (1 lb Bag): $2.99 each
- Kroger Red Onions (3 lb Bag): $4.29 each
- Private Selection Asian Pears (3 ct Package): $8.99 each
Dairy and eggs on sale:
- Kraft Cheese (7-8 oz): $1.99 each
- Simple Truth Organic Milk (64 fl oz) / Kerrygold Butter (8 oz): $3.99 each
- Chobani Greek Yogurt (5.3 oz): 10 for $10.00
- Kroger Eggs (Large, Grade A, 18 ct): $1.99 each
- Dannon Oikos Greek Yogurt (4 ct): $3.19 each
- Dannon Light & Fit Greek Yogurt (4-Pack): $2.49 each
- Kroger Cheese (32 oz): $4.99 each
- Simple Truth Almondmilk (59-64 fl oz): 2 for $5.00
- Eagle Brand Sweetened Condensed Milk (14 oz): $2.99 each
- Cool Whip (8 oz): $2.00 each
Bakery and bread on sale:
- Mini Cupcakes (12 ct): $5.00 each
- Glazed Donuts (12 ct): $5.00 each
- Fresh Baked Cookies (12 ct): $3.00 each
- Blueberry Muffins (4 ct): $5.00 each
- Pumpkin or Apple Pie (8"): $5.00 each
- Kroger Buns (8 ct): $1.99 each
- Stonefire Naan (2-4 Pack): 2 for $6.00
- Kroger Pie Crusts (2 ct): 2 for $5.00
- Private Selection Detroit Style Pizza (34 oz): $12.00 each
Pantry on sale:
- Progresso Soup (18-19 oz): 8 for $10.00
- Miracle Whip (30 fl oz) / Kraft Mayo (22 fl oz): $3.99 each
- Nature Valley Bars (5-24 ct): $4.99 each
- Cheez-It Family Size Crackers (17-21 oz) / Club Family Size Crackers (18.8 oz): $4.49 each
- Post Cereal (10-16.6 oz): $1.79 each
- Jif Peanut Butter (40 oz): $4.99 each
- Rao's Pasta Sauce (32 oz): $7.99 each
- Goldfish Crackers (26.7-27.3 oz) / Starbucks Refreshers Concentrate (32 fl oz): $7.99 each
- Blue Diamond Almonds (16 oz) / Chomps Chomplings Meat Sticks (6 ct): $6.99 each
- General Mills Chex Cereal (12-14 oz) / Tree Top Juice (64 fl oz): $1.99 each
- Kroger Coffee Pods (120 ct): $29.99 each
- Betty Crocker Brownie Mix (15-19.1 oz): $1.99 each
- Heinz Ketchup (32 oz) / Duke's Mayonnaise (30 fl oz): $3.49 each
- GoGo Squeez Applesauce Pouches (12 ct): $6.99 each
- Kellogg's Cereal (8.9-16.1 oz): $2.29 each
- Peet's Coffee (18 oz Bag) / Stumptown Coffee (12 oz Bag): $13.99 each
- Dasani Water (24-Pack, 16.9 fl oz): $3.99 each
- Hidden Valley Ranch Dressing (36 fl oz) / Velveeta Shells & Cheese (3 ct): $5.99 each
- Green Mountain or McCafé K-Cups (32 ct): $18.99 each
- Nestlé Toll House Morsels (9-12 oz) / King Arthur Flour (5 lb): $5.00 each
- Jell-O Family Size Gelatin or Pudding Mix (0.6-6 oz) / Jet-Puffed Mini Marshmallows (10 oz): 3 for $5.00
- Pyrex Bakeware: $6.99 and up each
- Nature Valley Bars (5-12 ct) / Mott's Applesauce (6 ct): 2 for $5.00
- Nabisco Family Size Oreo or Chips Ahoy Cookies (8-20 oz): $3.49 each
- Campbell's Soup (10.5 oz) / Private Selection Pasta (16 oz): 3 for $5.00
- Swanson Broth (32 oz) / Ocean Spray Cranberry Sauce (14 oz): 2 for $5.00
- Quaker Instant Oatmeal (6-10 ct): $1.49 each
- Fritos (9.25-10 oz) / Miss Vickie's Potato Chips (6-8 oz) / Smartfood Popcorn (5.5-7.75 oz): $2.99 each
- Lindt Lindor Truffles (5.1 oz): $5.99 each
- Annie's Mac & Cheese (5.5-6 oz) / Simple Truth Organic Vegetables (14.5-15.25 oz): 2 for $3.00
- King Arthur Organic Flour (5 lb) / Bob's Red Mill Almond Flour (16 oz): $7.99 each
- Pacific Organic Soup (32 oz) / Simple Truth Protein Soup (24 oz): 2 for $7.00
- Kevin's Side Dish (16 oz) / Kevin's Chicken Entrée (16 oz): $5.00 each
- Patak's Simmer Sauce (14.5-15 oz) / Chutney (12 oz): $4.99 each
- Kroger Whole Cashews (8.5 oz): $4.99 each
- Kroger Basmati Rice (5 lb): $8.49 each
- Simple Truth Organic Coconut Flakes or Chips (8 oz): 2 for $3.00
- Simple Truth Organic Ghee (14 oz): $10.99 each
- Kroger Family Size Appetizers (16-33 oz): $9.49 each
- Big K (2 Liter): $1.00 each
- Kroger Salad Dressing (16 fl oz): 2 for $4.00
- Maxwell House Coffee (23.17-30.6 oz Can): $10.99 each
- 40-Pack Kroger Purified Water (16.9 fl oz) / General Mills Giant Size Cereal (20-29 oz): $3.99 each
- Party Size Ruffles (12.5-13 oz): $5.99 each
- Kroger Steamable Vegetables (12 oz): $0.99 each
- Knorr Sides (4-5.7 oz): $0.99 each
- Campbell's Cream of Chicken or Mushroom Soup (10.5 oz): $0.99 each
- Campbell's Chicken Noodle or Tomato Soup (10.75 oz): $0.99 each
- Campbell's Gravy (10.5 oz): $0.99 each
- Idahoan Mashed Potatoes (4.1 oz): $0.99 each
- Minute Rice Microwave Cups (2 ct): $0.99 each
- Kroger Pasta (12-16 oz): $0.99 each
- Kind Bar (1.4 oz): $0.99 each
- Del Monte Vegetables (14.5-15.25 oz): $0.99 each
- Martha White Muffin Mix (7-7.6 oz): $0.99 each
- Pillsbury Moist Supreme Cake Mix (15.25 oz): $0.99 each
- Takis (2.5-4 oz): $0.99 each
- Slim Jim (.97 oz): $0.99 each
- Sparkling Ice (17 fl oz): $0.99 each
- Swanson Broth (14.5 oz): $0.99 each
Frozen on sale:
- Private Selection Ice Cream (48 fl oz): $5.00 each
- Häagen-Dazs Ice Cream (14 fl oz) / Edy's (48 fl oz): $2.99 each
- Lean Cuisine Entrée (5.25-11.5 oz): $1.99 each
- Outshine Fruit Bars (5-6 ct): $2.99 each
- Farm Rich French Toast Sticks (18.4 oz): $4.99 each
- Totino's Pizza Rolls (50 ct): $4.99 each
- Pillsbury Cookie Dough (14-16 oz) / Pie Crusts (2 ct): $2.99 each
- Farm Rich Appetizers (12-22 oz) / Impossible Entree (7.2-14 oz): $4.99 each
🛒 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.
$43.20
for 1 person · $43.20 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of November 04, 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.