Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan keeps carbs low by giving each dinner its own protein: pork chops on Monday, turkey-stuffed peppers on Tuesday, salmon on Wednesday, bunless Angus burgers on Thursday, and a bacon frittata on Friday. One 32 oz package of Kroger Cheese at $4.99 covers three of those nights (Tuesday, Thursday and Friday), and the 1 lb bag of mini sweet peppers at $2.99 is split between Monday and Friday so nothing goes to waste. The salmon at $14.99 is the biggest single item, so it gets Wednesday's cucumber-avocado salad, and the 18-count carton of eggs at $1.99 leaves 10 eggs for breakfasts after Friday's frittata. Cucumbers and Campari tomatoes also stretch across two nights each, so you get fresh produce all week from just a few bags.
5-DAY MEAL PLAN
Monday
Meal: Garlic-Butter Pan-Seared Pork Chops with Sautéed Mini Sweet Peppers
Description: Boneless pork chops are seared in a hot skillet and finished with a garlic butter pan sauce. Mini sweet peppers are sautéed alongside until just tender for a light, low-carb side.
Sale items used: Kroger Boneless Pork Chops (5 ct), Kroger Mini Sweet Peppers (1 lb Bag)
Prep time: 25 minutes
Serving note: Use 4 chops from the 1 pack of 5 (save the extra chop for lunch) and 0.5 lb of the 1 lb bag of mini sweet peppers. The other 0.5 lb is for Friday. Pantry: butter, olive oil, garlic powder, salt, pepper.
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: Halved tri-color peppers are filled with seasoned lean ground turkey and topped with melted cheese. 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), Kroger Cheese (32 oz)
Prep time: 50 minutes
Serving note: Use 1 package (16 oz) of ground turkey, all 3 tri-color peppers halved (6 halves, about 1.5 halves per person), and 8 oz of Kroger Cheese from the 32 oz package. Season the turkey with Italian seasoning, onion powder, garlic powder, salt and pepper. Bake at 375°F for about 35 minutes.
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: Atlantic Salmon Fillets are brushed with olive oil and roasted on a baking sheet until flaky. They are served over a cool salad of mini cucumbers and avocado dressed with olive oil and vinegar.
Sale items used: Atlantic Salmon Fillets (Farm-Raised), Mini Cucumbers (2 lb Bag), Medium Avocados
Prep time: 25 minutes
Serving note: Assume 1.5 lb of salmon total (about 6 oz per person), 1 lb of mini cucumbers from the 2 lb bag (the other 1 lb is for Friday), and 2 avocados. Roast at 400°F for 12-15 minutes. Pantry: olive oil, red wine vinegar, salt, pepper, garlic powder.
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: Four thick Angus ground chuck patties are broiled and topped with melted cheese. They are served bunless with sliced Campari tomatoes and avocado.
Sale items used: Private Selection Angus 80% Lean Ground Chuck (16 oz), Kroger Cheese (32 oz), Private Selection Campari Tomatoes (1 lb), Medium Avocados
Prep time: 25 minutes
Serving note: Use 1 package (16 oz) of ground chuck shaped into four 4 oz patties, 8 oz of Kroger Cheese from the 32 oz package, about half of the 1 lb of Campari tomatoes (the other half is for Friday), and 2 avocados. Broil 4-5 minutes per side. Pantry: salt, pepper, onion powder, garlic powder.
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 Smithfield Bacon, mini sweet peppers, and Campari tomatoes are folded into beaten eggs and cheese. The frittata is set on the stovetop and finished under the broiler, then served with chilled cucumber slices.
Sale items used: Smithfield Bacon (12-16 oz), Kroger Eggs (Large, Grade A, 18 ct), Kroger Mini Sweet Peppers (1 lb Bag), Private Selection Campari Tomatoes (1 lb), Kroger Cheese (32 oz), Mini Cucumbers (2 lb Bag)
Prep time: 30 minutes
Serving note: Use 1 package of Smithfield Bacon, 8 eggs (10 remain for breakfasts), the remaining 0.5 lb of mini sweet peppers, the remaining half of the Campari tomatoes, 8 oz of Kroger Cheese (24 oz used across the week, 8 oz left), and the remaining 1 lb of mini cucumbers sliced with olive oil, vinegar, and salt. Use an oven-safe skillet. Pantry: olive oil, salt, pepper, red wine vinegar.
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 package): $3.99
- Private Selection Campari Tomatoes (1 lb) and Kroger Tri-Color Peppers (3 ct) (x1 each, 2 for $6.00): $6.00
- Mini Cucumbers (2 lb Bag) (x1 bag): $5.00
- Kroger Cheese (32 oz) (x1 package): $4.99
- Atlantic Salmon Fillets (Farm-Raised) (1.5 lbs): $14.99
- Medium Avocados (x4): $3.52
- Private Selection Angus 80% Lean Ground Chuck (16 oz) (x1 package): $6.49
- Kroger Eggs (Large, Grade A, 18 ct) (x1 carton): $1.99
- Smithfield Bacon (12-16 oz) (x1 package): $3.99
Pantry staples needed:
- Olive oil
- Butter
- Salt and black pepper
- Garlic powder
- Onion powder
- Italian seasoning
- Red wine vinegar
🏷️ 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.
$58.95
for 4 people · $14.74 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.