Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Simple Truth Chicken Breasts with Hatch Chile and Sauteed Onions
Description: A single boneless chicken breast is seared in a hot skillet until golden and juicy, then topped with roasted Hatch chile strips and sweet sauteed onion slices for a bold, satisfying low-carb dinner. The combination of smoky chile and caramelized onion keeps this meal flavorful and well under 20g net carbs.
Sale items used: Simple Truth Boneless Chicken Breasts ($3.99/lb), Hatch Chile Peppers ($1.49/lb), Hatch Sweet Onions ($3.99/3 lb bag)
Prep time: 25 minutes
Serving note: Use 1 chicken breast, approximately 0.5 lb; assume 0.25 lb Hatch chile and a quarter of the onion bag for this meal. The onion bag and chile peppers will carry over for Wednesday and Friday meals, making them practical multi-use purchases.
Recipes:
- Pan-Seared Chicken with Balsamic Cream Sauce, Mushrooms and Onions
- Keto French Onion Chicken
- Creamy Keto Tuscan Chicken (Marry Me Chicken)
Tuesday
Meal: Skillet-Browned Kroger 93% Lean Ground Beef and Egg Scramble with Kraft Shredded Cheese
Description: About a quarter pound of lean ground beef is browned in a skillet, then two eggs are scrambled directly into the beef and finished with a generous sprinkle of shredded cheese for a hearty, protein-packed low-carb meal. This quick one-pan scramble is filling, satisfying, and clocks in well under 5g net carbs.
Sale items used: Kroger 93% Lean Ground Beef 3 lb package ($6.99/lb), Simple Truth Cage-Free Eggs 24 ct ($4.99 with digital coupon), Kraft Shredded Cheese 7-8 oz (2/$5.00)
Prep time: 15 minutes
Serving note: Use approximately 0.25 lb of ground beef from the 3 lb package; the remainder can be portioned and frozen for future meals. Use 2 eggs from the 24-count carton. Use about 2 tablespoons of shredded cheese from one bag.
Recipes:
- Easy Keto Breakfast Skillet With Eggs & Ground Beef
- Irresistible Ground Beef and Egg Scramble: Quick Comfort Meal
Wednesday
Meal: Johnsonville Smoked Sausage and Hatch Chile Pepper Stir-Fry
Description: Sliced Johnsonville smoked sausage is pan-seared until browned, then tossed with strips of fresh Hatch chile and sliced onion in a hot skillet for a smoky, spicy low-carb stir-fry. This fast weeknight meal is naturally low in carbs and packed with protein and bold Hatch season flavor.
Sale items used: Johnsonville Smoked Dinner Sausage ($2.99 with digital coupon), Hatch Chile Peppers (carry-over from Monday purchase), Hatch Sweet Onions (carry-over from Monday purchase)
Prep time: 20 minutes
Serving note: Use about half the sausage package (roughly 5-7 oz) for one serving; refrigerate the remainder for a second meal later in the week or freeze it. Use 1-2 Hatch chiles and a quarter of the onion bag from the Monday purchase.
Thursday
Meal: Baked Kroger Chicken Party Wings with Hellmann's Mayonnaise Dipping Sauce
Description: A generous portion of chicken party wings is seasoned with salt, pepper, and garlic powder, then baked at high heat until crispy and golden, served alongside a simple Hellmann's mayo-based dipping sauce. Wings are naturally low-carb and the mayo dip adds satisfying fat without any added sugar or starch.
Sale items used: Kroger Chicken Party Wings 2.5 lb frozen ($7.99), Hellmann's Mayonnaise 11.5 fl oz ($3.99)
Prep time: 50 minutes (35-40 minutes bake time plus 10 minutes prep)
Serving note: Use approximately 0.75 lb of wings (about 6-8 pieces) from the 2.5 lb bag for one serving; freeze the remaining wings in a zip bag for future use. Use 2-3 tablespoons of mayo for the dipping sauce. Since bake time runs close to 40 minutes, preheat the oven while prepping to keep total time efficient.
Recipes:
- Easy Garlic Parmesan Chicken Wings (keto, low carb)
- Crispy Keto Chicken Wings (Oven Baked)
- Keto Recipe: Herby Keto Chicken Wings and Lemon-Ranch Dip
Friday
Meal: Pan-Seared Boneless Ribeye Steaks with Sargento Cheese Slices and Hatch Chile Topping
Description: A single boneless ribeye steak is seared in a cast iron skillet to a perfect crust, then topped with melted Sargento cheese slices and a quick saute of roasted Hatch chile strips and onion for a steakhouse-quality low-carb dinner at home. The rich marbling of the ribeye pairs beautifully with the smoky chile and creamy melted cheese for a meal with virtually zero net carbs from starch.
Sale items used: Boneless Ribeye Steaks Family Pack ($12.99/lb with $4.00/lb digital coupon off $16.99/lb), Sargento Cheese Slices 8-20 ct (2/$5.00), Hatch Chile Peppers (carry-over from Monday purchase), Hatch Sweet Onions (carry-over from Monday purchase)
Prep time: 20 minutes
Serving note: Purchase approximately 0.75 lb from the family pack for one generous ribeye steak; freeze remaining steaks from the family pack individually for future meals. Use 1-2 Sargento cheese slices melted over the steak. Use remaining Hatch chile and onion from the Monday purchase.
Recipes:
- Pan-Seared Ribeye Steak Recipe (With Herb Butter)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Simple Truth Boneless Chicken Breasts (0.5 lb): $2.00
- Hatch Chile Peppers (0.75 lb, used across Monday, Wednesday, and Friday): $1.12
- Hatch Sweet Onions 3 lb bag (x1 bag, used across Monday, Wednesday, and Friday): $3.99
- Kroger 93% Lean Ground Beef 3 lb package (x1 package, remainder frozen): $20.97
- Simple Truth Cage-Free Eggs 24 ct (x1 carton, with digital coupon): $4.99
- Kraft Shredded Cheese 7-8 oz (x1 bag, part of 2/$5.00 deal - buy 2 bags): $5.00
- Johnsonville Smoked Dinner Sausage (x1 package, with digital coupon): $2.99
- Kroger Chicken Party Wings 2.5 lb frozen (x1 bag, remainder frozen): $7.99
- Hellmann's Mayonnaise 11.5 fl oz (x1 bottle): $3.99
- Boneless Ribeye Steaks Family Pack (0.75 lb at $12.99/lb, with digital coupon): $9.74
- Sargento Cheese Slices (x1 package, part of 2/$5.00 deal - buy 2 packages): $5.00
Pantry staples needed:
- Olive oil or avocado oil (for searing and stir-fry)
- Salt and black pepper
- Garlic powder
- Smoked paprika (optional, for wings)
- Butter (optional, for finishing steak)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Simple Truth Boneless Chicken Breasts (Big Pack or Tenders or Thin Breasts): $3.99/lb
- Boneless Ribeye Steaks (Family Pack, Limit 5): $12.99/lb (with $4.00/lb digital coupon off $16.99/lb)
- Kroger 93% Lean Ground Beef (3 lb package): $6.99/lb
- American BBQ Beef Patties (1.2 lb): $7.00
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): 2/$7.00
- Kroger Large Shrimp 31-40 ct or Medium Shrimp 51-60 ct (Frozen, 12 oz): $7.00
- Kroger Chicken Party Wings (Frozen, 2.5 lb): $7.99
- Private Selection Cedar Plank Salmon (Select Varieties, 24 oz): $17.99
- Private Selection Golden Roasted Chicken Breast or Pepper Jack Cheese (Sliced to Order or Grab & Go): $9.99/lb
- Private Selection Fresh Roasted Chicken (Fully Cooked, Select Varieties, 2 lb): $7.99
- Wendy's Beef Patties (1 lb): $8.00
- Kroger 80% Lean Beef Patties (Frozen, 2 lb): $11.99
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $13.99
- Wright Bacon (Select Varieties, 24 oz): $6.99 with Digital Coupon
- Johnsonville Smoked Dinner or Breakfast Sausage (Select Varieties, 9.6-14 oz): $2.99 with Digital Coupon
- Simple Truth Italian Chicken Sausage (16 oz): $4.99/EA
- Hormel Bacon (Select Varieties, 9.3-16 oz): $5.99/EA (Buy More Save More)
Deli and prepared on sale:
- Yucatan Hatch Chile Guacamole (Mild or Medium, 7.5 oz, In the Deli): $4.99
- Private Selection Summer Hatch Chile Sushi Roll (Select Varieties, 10.6 oz, Available in Select Stores, In the Deli): $9.99
- Private Selection Golden Roasted Chicken Breast or Pepper Jack Cheese (Sliced to Order or Grab & Go): $9.99/lb
- Sargento Mighty Bites (Select Varieties, 2.8 oz): 4/$10.00
Produce on sale:
- Kroger Sweet Corn 4 ct or Private Selection Gourmet Potatoes 1.5 lb (Select Varieties): 2/$7.00
- Simple Truth Organic Blueberries (18 oz): $4.99
- Washington Red Cherries: $3.99/lb with Digital Coupon
- California Yellow or White Peaches or Nectarines: $2.99/lb
- California Organic Red or Black Plums: $2.99/lb
- Organic Yellow or White Peaches or Nectarines: $3.99/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Honeycrisp Apples: $2.99/lb
- Raspberries or Blackberries (6 oz): $2.99
- Zespri Sungold Kiwi (2 lb): $8.00
- Fresh-Cut Fruit Bowls (Select Varieties, 18 oz): $5.00
- Hatch Chile Peppers: $1.49/lb
- Hatch Sweet Onions (3 lb Bag): $3.99
- Private Selection Vidalia Sweet Onions (3 lb): $3.79
Dairy and eggs on sale:
- Kroger Cottage Cheese or Sour Cream (Select Varieties, 24 oz): 2/$5.00
- Pete & Gerry's Organic Eggs (Large, Grade A, Select Varieties, 12 ct): $6.19
- Almond Breeze Almondmilk (Select Varieties, 96 fl oz): $4.99
- Fage or Dannon Oikos Greek Yogurt (Select Varieties, 5.3 oz): 4/$5.00
- 24 ct Simple Truth Cage-Free Eggs Grade A: $4.99 with Digital Coupon
- Kroger Milk (Select Varieties, Half Gallon, Excludes Chocolate): $1.59 with Digital Coupon
Bakery and bread on sale:
- Blueberry Muffins or Other Varieties or Filled Croissants (Select Varieties, 4 ct, In the Bakery): $5.00
- Private Selection Fresh Baked Butter Croissants (Large 4 ct or Mini 12 ct, In the Bakery): $5.00
- Glazed Donuts or Mini Muffins (Select Varieties, 12 ct, In the Bakery): $5.00
- Frosted Sugar Cookies (Select Varieties, 10 ct, In the Bakery): $5.00
- Private Selection Buns (Select Varieties, 8 ct): $3.49
- Angel Food Cake (9-13 oz) or Classic Cake 6" (Select Varieties): $6.00
- Mini Cupcakes (Select Varieties, 12 ct, In the Bakery): $4.00
- Private Selection Cheesecake (40 oz) or Bakery Fresh Ice Cream Cake (25.5-32.36 oz, Select Varieties, In the Bakery): $16.99 with Digital Coupon
Pantry on sale:
- Sargento Cheese Slices (8-20 ct) or Kroger Party Size Potato Chips (12.5-13 oz, Select Varieties): 2/$5.00
- Pepperidge Farm Goldfish Crackers (4.8-8 oz) or Kroger Cranberry Juice Cocktail (64 fl oz, Select Varieties): $1.99/EA (Buy More Save More)
- General Mills Cereal (8.9-14 oz) or Jif Peanut Butter (13-16 oz, Select Varieties): $2.29/EA (Buy More Save More)
- Keebler Cookies (8.5-13.4 oz) or Nature Valley Bars (5 ct, Select Varieties): $2.99/EA (Buy More Save More)
- Nabisco Snack Crackers (3.5-8.5 oz) or Quaker Rice Cakes (4.5-7.23 oz, Select Varieties): $2.99/EA (Buy More Save More)
- Premier Protein Shakes (Select Varieties, 4-Pack, 11 fl oz): $7.99/EA (Buy More Save More)
- Prego Pasta Sauce (14.5-24 oz) or Sweet Baby Ray's Barbecue Sauce (18 oz, Select Varieties): $1.59/EA (Buy More Save More)
- Mio Water Enhancer (1.62 fl oz) or Planters Peanuts (16 oz, Select Varieties): $2.49/EA (Buy More Save More)
- The Greek Gods Greek Yogurt (24 oz) or Lance Sandwich Crackers (10 ct, Select Varieties): $3.79/EA (Buy More Save More)
- Kellogg's Cereal (Select Varieties, 8.9-16.1 oz): $1.99/EA with Digital Coupon
- DiGiorno Pizza (14.14-30.3 oz) or Hot Pockets (4 ct, Select Varieties): $3.99/EA with Digital Coupon
- Cheez-It Crackers (9-12.4 oz) or Club Crackers (11-13.7 oz, Select Varieties): 2/$6.00 (Final Cost When You Buy 2)
- 4 lb Kroger Cheese (Select Varieties): $13.49
- Hellmann's Mayonnaise (11.5 fl oz) or Kinder's Sauce (14.2-16.1 oz, Select Varieties): $3.99
- Kettle Brand Potato Chips (Select Varieties, 6-7.5 oz): $3.99
- Kraft Shredded Cheese (7-8 oz) or Wish-Bone Salad Dressing (15 fl oz, Select Varieties): 2/$5.00
- Kroger Pasta (Select Varieties, 12-16 oz): 4/$5.00
- Minute Maid Fruit Drink or Ade (59 fl oz) or Lay's Stax (5.5-5.75 oz, Select Varieties): 2/$4.00
- Takis (6.5-9.9 oz) or Kroger Purified Water 24-Pack (8 fl oz Bottles, Select Varieties): 2/$7.00
- Kroger Coffee Pods (Select Varieties, 120 ct): $31.99
- Green Mountain or McCafé K-Cups (Select Varieties, 10 ct): $6.99/EA (Buy More Save More)
- Starbucks Coffee (10-12 oz Bag or K-Cups 10 ct, Select Varieties): $8.99/EA with Digital Coupon
- Betty Crocker Fruit Snacks (6-10 ct) or General Mills Treat Bars (8 ct, Select Varieties): $1.99/EA (Buy More Save More)
Frozen on sale:
- Private Selection Ice Cream (48 fl oz) or Popsicle Ice Pops (5-18 ct, Select Varieties): $4.99
- Stouffer's or Lean Cuisine Entrée (Select Varieties, 5.75-12 oz): 4/$10.00
- Jimmy Dean Breakfast Sandwiches (Select Varieties, 8-20 ct): $10.99
- Morningstar Farms Entrée (5.25-12 oz) or Happy Egg Co. Eggs Large Grade A (12 ct, Select Varieties): $3.99/EA (Buy More Save More)
- Impossible Frozen Entrée (10-14 oz) or Kodiak Frozen Waffles (8-10 ct, Select Varieties): $4.99/EA (Buy More Save More)
- Just Bare Frozen Chicken (Select Varieties, 19.2-24 oz): $10.99/EA (Buy More Save More)
- Häagen-Dazs Ice Cream (14 fl oz or Bars 3-6 ct, Select Varieties): $4.49/EA (Buy More Save More)
- Kroger Ice Cream (Select Varieties, 48 fl oz): $1.99/EA Online Deal Days Price
- Ben & Jerry's Ice Cream (16 fl oz) or Breyers Ice Cream (48 fl oz, Select Varieties): $3.49/EA with Digital Coupon
- Breyers Ice Cream (Select Varieties): $3.49/EA with Digital Coupon
- El Monterey Family Pack Burritos (Select Varieties, 8 ct): $4.49/EA with Digital Coupon
- Pillsbury Toaster Strudel (6 ct) or Yoplait Yogurt (32 oz, Select Varieties): $2.29/EA (Buy More Save More)
- Stouffer's Family Size Entrée (Select Varieties, 28-40 oz): $8.99/EA (Buy More Save More)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$67.78
for 1 person · $67.78 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of July 29, 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.