Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: Chicken breast at $2.29/lb is the best deal on this flyer and anchors two dinners without repeating the same format - one night it goes into a skillet with asparagus and cheese, another night it becomes a simple pan-seared meal with a fresh salad. Eckrich Smoked Sausage at $5.00 for a 23.3 oz package is a fantastic value and brings a completely different smoky flavor profile to the week. Ground beef at $5.99/lb is a reliable weeknight workhorse and makes a satisfying low-carb skillet with steamer vegetables and shredded cheese. The Kroger Beef Shaved Steak at $5.99 for a 14 oz package delivers a quick, high-heat pan-seared meal with a different texture and flavor than any other night. Fresh Atlantic Salmon earns the one premium spot - at $9.99/lb it is the priciest protein per serving this week, but it is the most affordable premium option on a flyer that also lists tri tip at $10.99/lb, and it cooks in under 15 minutes with asparagus for a genuinely restaurant-quality dinner at home. Skipping the tri tip roast, the Kroger Protein Bundle, and the Home Chef ribs kept the week's total well within range.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Asparagus and Sargento Shredded Cheese
Description: Boneless chicken breasts are seasoned and seared in a skillet until golden and cooked through, then topped with melted Sargento shredded cheese for a rich, satisfying finish. Tender asparagus spears are sauteed alongside in the same pan, picking up the savory drippings for a complete one-pan dinner.
Sale items used: Heritage Farm Boneless Chicken Breast, Asparagus, Sargento Shredded Cheese (5-8 oz, Select Varieties)
Prep time: 30 minutes
Serving note: Use 2 lbs of Heritage Farm Boneless Chicken Breast (about 0.5 lb per person) and 1 lb of asparagus for 4 people; use 1 package of Sargento Shredded Cheese, sprinkling about 2 oz per serving.
Recipes:
- Garlic Herbed Chicken and Asparagus: Low in Carbs, Big on Taste
- Creamy Lemon Chicken and Asparagus (Low Carb, Pan Seared, Keto-Friendly)
Tuesday
Meal: Eckrich Smoked Sausage and Kroger Steamer Vegetable Skillet
Description: Sliced Eckrich Smoked Sausage is browned in a skillet until caramelized on the edges, then tossed with steamed vegetables from a Kroger Steamer Vegetables bag for a fast, hearty low-carb dinner. A drizzle of Kroger Salad Dressing ties the whole skillet together with a bright, tangy finish.
Sale items used: Eckrich Smoked Sausage (23.3 oz, Select Varieties), Kroger Steamer Vegetables (10-12 oz), Kroger Salad Dressing (16 fl oz, Select Varieties)
Prep time: 20 minutes
Serving note: One 23.3 oz package of Eckrich Smoked Sausage feeds 4 generously; use 1 bag of Kroger Steamer Vegetables (microwave per package directions, then add to skillet); use 2-3 tablespoons of Kroger Salad Dressing as a finishing drizzle from a single bottle.
Recipes:
- Keto Smoked Sausage Skillet with Veggies (Quick & Easy)
Wednesday
Meal: Ground Beef and Asparagus Skillet with Kroger Shredded Cheese
Description: Seasoned 80% lean ground beef is browned and crumbled in a large skillet, then combined with sauteed asparagus cut into bite-sized pieces for a filling, protein-packed low-carb bowl. The whole skillet is finished with a generous handful of Kroger shredded cheese melted over the top.
Sale items used: Kroger 80% Lean Ground Beef, Asparagus, Kroger Cheese (32 oz, Select Varieties)
Prep time: 25 minutes
Serving note: Use 1.5 lbs of Kroger 80% Lean Ground Beef and 1 lb of asparagus for 4 people; use approximately 6 oz of Kroger Cheese (32 oz package) across 4 servings, storing the remainder for the week.
Recipes:
- Easy Ground Beef and Asparagus Skillet
- Ground Beef, Asparagus, and Basil Stir-Fry
- Recipe of the Week: Ground Beef Veggie Skillet
Thursday
Meal: Pan-Seared Beef Shaved Steak with Simple Truth Organic Salad and Hellmann's Mayonnaise Dressing
Description: Kroger Beef Shaved Steak is cooked in a very hot skillet in a thin layer, developing a savory sear in just a few minutes, then served over a bed of Simple Truth Organic Salad greens. Hellmann's Mayonnaise is whisked with a splash of water and seasoning to make a quick creamy dressing that keeps the meal fully low-carb.
Sale items used: Kroger Beef Shaved Steak (14 oz, Select Varieties), Simple Truth Organic Salads (16 oz), Hellmann's Mayonnaise (11.5 fl oz)
Prep time: 20 minutes
Serving note: One 14 oz package of Kroger Beef Shaved Steak serves 4 as a light main over salad; use one 16 oz bag of Simple Truth Organic Salads divided among 4 plates; use about 3 tablespoons of Hellmann's Mayonnaise total for the dressing.
Recipes:
- Steak Salad with Creamy Horseradish Dressing
- Keto Steak Salad with Dijon Balsamic Dressing
- Easy Steak Salad Recipe
Friday
Meal: Skillet-Seared Fresh Atlantic Salmon with Asparagus and Guacamole
Description: Fresh Atlantic Salmon fillets are seasoned and seared skin-side down in a hot skillet until the skin is crisp, then flipped briefly to finish, resulting in a flaky, richly flavored fillet. Steamed asparagus and a generous spoonful of made-in-store guacamole alongside make this a vibrant, restaurant-quality low-carb dinner to close out the week.
Sale items used: Fresh Atlantic Salmon Fillets (Farm-Raised), Asparagus, Guacamole (14 oz, Select Varieties, Made In-Store)
Prep time: 25 minutes
Serving note: Use 1.5 lbs of Fresh Atlantic Salmon Fillets (about a 6 oz fillet per person) and 1 lb of asparagus for 4 people; serve each plate with approximately 3.5 oz of guacamole from the 14 oz container.
Recipes:
- Keto Fried Salmon with Asparagus
- Keto salmon recipe - one skillet salmon and asparagus with creamy Tuscan sauce
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breast (2 lbs): $4.58
- Eckrich Smoked Sausage (23.3 oz, x1 package): $5.00
- Kroger 80% Lean Ground Beef (1.5 lbs): $8.99
- Kroger Beef Shaved Steak (14 oz, x1 package): $5.99
- Fresh Atlantic Salmon Fillets (1.5 lbs): $14.99
- Asparagus (3 lbs, used across Monday, Wednesday, and Friday): $10.47
- Sargento Shredded Cheese (5-8 oz, x1 package): $2.00
- Kroger Steamer Vegetables (10-12 oz, x1 bag): $1.50
- Kroger Salad Dressing (16 fl oz, x1 bottle): $2.29
- Kroger Cheese (32 oz, x1 package): $5.49
- Simple Truth Organic Salads (16 oz, x1 bag): $5.00
- Hellmann's Mayonnaise (11.5 fl oz, x1 bottle): $3.99
- Guacamole (14 oz, Made In-Store, x1 container): $6.99
Pantry staples needed:
- Olive oil or avocado oil (for searing)
- Garlic powder, onion powder, salt, black pepper
- Smoked paprika (for salmon and sausage seasoning)
- Red pepper flakes (optional, for skillet meals)
- Water (for thinning mayo dressing)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breast (or Bone-In Chicken Wings): $2.29/lb
- Kroger 80% Lean Ground Beef: $5.99/lb
- Kroger Beef Shaved Steak (14 oz, Select Varieties): $5.99 each
- Jumbo EZ Peel Shrimp (21-25 ct Raw, 2 lb bag): $6.99/lb (with Digital Coupon)
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Eckrich Smoked Sausage (23.3 oz, Select Varieties): $5.00
- Nathan's Beef Franks (11-12 oz, Select Varieties): $4.99
- Kroger Protein Bundle (Patties 8 ct + Bacon 16 oz): $15.99
- Fresh Atlantic Salmon Fillets (Farm-Raised): $9.99/lb
- Tri Tip Roast: $10.99/lb
- Perdue Chicken Breasts (Frozen, 18 oz): $10.00
Deli and prepared on sale:
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $13.99
- Kroger Potato Salad or Macaroni Salad or Coleslaw (3 lb, Select Varieties): $7.00
- Kroger Single Serve Salad Bowls (5.5-6.7 oz, Select Varieties): 3 for $11.00
- Bitchin' Sauce (7-9 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Produce on sale:
- Southern Yellow Peaches or Yellow Nectarines: $1.29/lb
- Kroger Seedless Grapes (3 lb Clamshell, Select Varieties): $5.99
- Raspberries or Blackberries (9 oz): $1.99 each (with Digital Coupon)
- Washington Red Cherries: $3.99/lb (with Digital Coupon)
- 2 lb Strawberries or 18 oz Blueberries: $5.99
- Kroger Sweet Corn (4 ct Package): $3.99
- Private Selection Cara Cara Navel Oranges (3 lb) or Kroger Navel Oranges (4 lb): $4.99
- Asparagus: $3.49/lb
- Guacamole (14 oz, Select Varieties, Made In-Store): $6.99
Dairy and eggs on sale:
- Chobani Greek Yogurt (4.5-5.3 oz, Select Varieties): 10 for $10.00 (with Digital Coupon)
- Sargento Shredded Cheese (5-8 oz, Select Varieties): 2 for $4.00
- Kroger String Cheese (12 ct) or Pillsbury Toaster Strudel (6 ct): $2.29 each (with Digital Coupon)
- Simple Truth Almondmilk (59-64 fl oz) or Quaker Rice Crisps (2.6-3.52 oz): $1.99 each (with Digital Coupon)
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, 9-13 oz, Select Varieties): $5.00 each (with Digital Coupon)
- Artesano Bread (20 oz) or Buns (8 ct): $2.49 each (with Digital Coupon)
- Fresh Baked Cookies (12 ct, Select Varieties): $3.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct): $5.00
- Dave's Killer Bread Organic Bread (20.5 oz) or Malt O Meal Cereal (30-37 oz): $4.99 each (with Digital Coupon)
- Nature's Own Honey Wheat Bread (20 oz, Select Varieties): $2.49
- Top Flight Wide or College Ruled Spiral Notebooks (70-Sheet): $0.99 each
Pantry on sale:
- Simple Truth Organic Salads (16 oz) or Private Selection Snacking Tomatoes (24 oz): $5.00
- Lay's Potato Chips (5-8 oz) or Cheetos (6.5-9 oz) or Sunchips (7 oz): 4 for $10.00 (with Card)
- Red Baron Pizza (14.87-23.45 oz, Select Varieties): 3 for $10.00
- Kroger Peanut Butter (16 oz) or Instant Oatmeal (8-12 ct): 3 for $5.00
- Barilla Pasta (12-16 oz) or Minute Rice Cups (4 ct): $1.39 each (with Digital Coupon)
- Cascadian Farm Organic Cereal (9.2-15 oz) or Kroger Orange Juice (64 fl oz): $2.99 each (with Digital Coupon)
- Oscar Mayer Uploaded Lunchables (13.95-14.7 oz, Select Varieties): $3.49 each (with Digital Coupon)
- Lance Sandwich Crackers (10 ct, Select Varieties): $3.79 each (with Digital Coupon)
- Arm & Hammer Laundry Detergent (158.6-170 fl oz, Select Varieties): $9.99 each (with Digital Coupon)
- Keebler Sandwich Crackers (8 ct, Select Varieties): $1.99 each
- Cheez-It Family Size Crackers (17-21 oz) or Club Family Size Crackers (18.8 oz): $3.99 each (with Digital Coupon)
- Doritos (9-10.75 oz, Select Varieties): $2.99 each (with Digital Coupon)
- Green Mountain or McCafé K-Cups (8-10 ct, Select Varieties): $5.99 each (with Digital Coupon)
- Totino's Pizza Rolls (50 ct) or Pringles Snack Cups (12 ct): $3.99 each (with Digital Coupon)
- Kroger Coffee (20-29 oz Can, Select Varieties): $11.49 each (with Digital Coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct): $9.99 each (with Digital Coupon)
- Rice-A-Roni or Pasta Roni (1.97-7.2 oz, Select Varieties): $0.99 each (with Digital Coupon)
- Post Cereal (10-16.6 oz) or Treetop Juice (64 fl oz): $1.99 each (with Digital Coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen (6 ct): 3 for $5.00
- Betty Crocker Family Pack Fruit Snacks (40 ct) or Nature Valley Bars (18-36 ct): $7.99
- Kroger Drinking Water (24-Pack, 8 fl oz) or Juicy Juice (64 fl oz): 2 for $7.00
- Hellmann's Mayonnaise (11.5 fl oz) or Velveeta Family Size Shells & Cheese (24 oz): $3.99
- Kroger Salad Dressing (16 fl oz, Select Varieties): $2.29
- Kingsford or Match Light Charcoal (12-16 lb, Select Varieties): $11.99
- Hostess Donettes (9.5-10.75 oz) or Chobani Greek Yogurt Drink (7 fl oz): 2 for $4.00
- Kroger Steamer Vegetables (10-12 oz) or Deluxe Mac & Cheese (12-14 oz): 2 for $3.00
- Kellogg's Giant Size Cereal (19.2-29.5 oz, Select Varieties): 3 for $10.00 (with Card)
- General Mills Giant Size Cereal (20-29 oz, Select Varieties): $4.49 each (with Digital Coupon)
- Kettle Brand Party Size Potato Chips (11.25-13 oz, Select Varieties): $4.99
- Kroger Peanut Butter (16 oz, Select Varieties) [Online Deal Days]: $0.99 each (with Pickup & Delivery Digital Coupon)
- Sparkling Ice (17 fl oz), Bai Beverage (18 fl oz), Snapple (16 fl oz), Maruchan Yakisoba (3.99-4.23 oz), Knorr Sides (4-5.7 oz), Nissin Ramen or Chow Mein (2.54-4 oz), Chef Boyardee (7.25-15 oz), Dole Pineapple (8 oz), Ranch Style Beans (15 oz), Van Camp's Pork and Beans (15 oz), Kellogg's Mega Size Rice Krispies Treats (2.2 oz), Frito-Lay Minis (1.6-2.3 oz): 10 for $10.00
- Outshine Fruit Bars (6 ct) or Smucker's Uncrustables (4 ct): $3.49 each (with Digital Coupon)
- Kroger Cheese (32 oz, Select Varieties): $5.49 each (with Digital Coupon)
- Land O'Frost Premium Lunch Meat (9-16 oz, Select Varieties): $4.99 each (with Digital Coupon)
- Betty Crocker Fruit Snacks (6-10 ct, Select Varieties): $1.49 each (with Digital Coupon)
- Kinder's Sauce (14.2-16.1 oz, Select Varieties): $2.49 each (with Digital Coupon)
- Kind Breakfast Bars (6 ct) or Granola (9-11 oz): $3.49 each (with Digital Coupon)
- Barebells Protein Bar (1.94 oz, Select Varieties): $2.79
- Clif ZBars (10-12 ct) or Aloha Protein Bars (5 ct): $9.99
- Larabar (1.06-1.7 oz) or Core Water (30.40 fl oz): 10 for $10.00
- Kettle Brand Potato Chips (6-7.5 oz, Select Varieties): $3.49
- Big K (2 Liter, Select Varieties): 10 for $10.00
- Nerds or Spree Candy (7.14-12 oz, Select Varieties): $3.99
- Sour Patch Kids Candy (3.5-8 oz, Select Varieties): $2.49
- Ghirardelli Chocolate Squares (5-5.32 oz, Select Varieties): $6.99
- Haribo Gummi Candy (8 oz, Select Varieties): 2 for $4.00
- Lifesavers Mints (2.75-6.25 oz, Select Varieties): $2.99
- Nerds or Trolli Candy (18.5-28.8 oz, Select Varieties): $7.99
- Skittles Pop'd Candy (5.5 oz, Select Varieties): $5.99
Frozen on sale:
- Kroger Ice Cream (48 fl oz) or Frozen Dairy Dessert Sandwiches (12-16 ct): $1.99 each (with Digital Coupon)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3 ct) or Edy's (48 fl oz): $2.99 each (with Digital Coupon)
- Breyer's Ice Cream (48 fl oz, Select Varieties): $3.99 each (with Digital Coupon)
- Nestle Drumstick Cones (8-20 ct) or Kroger Party Pail Ice Cream (128 fl oz): $6.99
- Totino's Pizza Rolls (130 ct, Select Varieties): $10.99
- Tyson Frozen Chicken (23-29 oz, Select Varieties): $5.99 each (with Digital Coupon)
- Jimmy Dean Breakfast Sandwiches (8-20 ct, Select Varieties): $10.99
- Home Chef Fried Chicken (4-Piece or 5-Piece Drumsticks): $5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$77.28
for 4 people · $19.32 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 22, 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.