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: Four thin boneless pork chops are seared until golden and finished in a garlic-butter pan sauce, enough for two generous servings. Half the bag of mini sweet peppers is sautéed in the same skillet until tender and lightly caramelized.
Sale items used: Kroger Boneless Pork Chops (5 ct), Kroger Mini Sweet Peppers (1 lb bag)
Prep time: 25 minutes
Serving note: Cook 4 chops from the 5 ct pack (pack assumed about 1.25 lb, so about 10 oz of pork per person) and freeze the fifth chop. Sauté about 8 oz (half the bag) of mini sweet peppers, and save the other half for Friday. Use about 1 tbsp butter, 2 cloves garlic, and 1 tbsp olive oil. Estimated net carbs are about 6g per serving.
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: Three tri-color peppers are halved and filled with seasoned ground turkey, diced tomato, and melted cheese, giving each person three stuffed halves. They bake until the peppers are 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, Kraft Cheese (7-8 oz), Kroger Eggs
Prep time: 50 minutes
Serving note: Use the full 16 oz of turkey (8 oz per person), 3 peppers halved and seeded (6 halves), 1 diced Campari tomato, 1 egg as binder, and about 3 oz (3/8 of the pack) of Kraft cheese. Brown the turkey with garlic, cumin, and paprika, then stuff the peppers. Bake covered at 375F for 25 minutes, then uncovered with cheese for 10 minutes. Estimated net carbs are about 9g per serving.
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: Two salmon fillets are roasted with olive oil, lemon, and garlic until flaky. They are served with a cool salad of mini cucumbers and ripe avocado.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Mini Cucumbers (2 lb bag), Medium Avocados
Prep time: 25 minutes
Serving note: Buy 1 lb of salmon (assumed total weight), cut into two 8 oz fillets, and roast at 400F for 12 to 15 minutes. For the salad, use 2 avocados and about 6 mini cucumbers (about 1/2 lb), dressed with olive oil, lemon juice, salt, and pepper. Save the rest of the cucumbers for Friday. Estimated net carbs are about 8g per serving.
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 half-pound Angus chuck patties are broiled and topped with melted cheese. They are served bunless with sliced Campari tomato and fresh avocado.
Sale items used: Private Selection Angus 80% Lean Ground Chuck (16 oz), Kraft Cheese (7-8 oz), Private Selection Campari Tomatoes, Medium Avocados
Prep time: 20 minutes
Serving note: Divide the 16 oz of chuck into two 8 oz patties and season with salt and pepper. Broil 5 to 6 minutes per side, adding about 2 oz of Kraft cheese in the last minute. Top each burger with 1 sliced tomato and 1 sliced avocado (2 tomatoes and 2 avocados total). Estimated net carbs are about 6g per serving.
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 the remaining mini sweet peppers are folded into six whisked eggs and finished in the oven in a skillet. It is served in wedges with crunchy cucumber slices on the side.
Sale items used: Smithfield Bacon (12-16 oz), Kroger Eggs, Kroger Mini Sweet Peppers (1 lb bag), Private Selection Campari Tomatoes, Kraft Cheese (7-8 oz), Mini Cucumbers (2 lb bag)
Prep time: 30 minutes
Serving note: Use 6 slices of bacon (about 5 oz total, and freeze or save the rest), 6 eggs, about 8 oz of sliced mini sweet peppers (the remaining half bag), 2 diced Campari tomatoes, and about 2 oz of Kraft cheese. Serve with about 6 sliced mini cucumbers. Cook in an oven-safe skillet on the stovetop for 5 minutes, then bake at 375F for 12 to 15 minutes. Estimated net carbs are about 8g per serving.
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
- Private Selection Campari Tomatoes (1 lb) + Kroger Tri-Color Peppers (3 ct) (x1 each, 2 for $6.00): $6.00
- Kroger 85% Lean Ground Turkey, 16 oz (x1 pack): $3.99
- Kraft Cheese, 7-8 oz (x1 pack): $1.99
- Atlantic Salmon Fillets (1 lb at $9.99/lb): $9.99
- Mini Cucumbers, 2 lb bag (x1 bag): $5.00
- Medium Avocados (x4): $3.52
- 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
Pantry staples needed:
- Butter
- Olive oil
- Garlic (fresh)
- Lemon (or bottled lemon juice)
- Salt and black pepper
- Ground cumin
- Paprika
🏷️ 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.
$50.95
for 2 people · $25.48 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.