Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: The Johnsonville Smoked Sausage at $2.99 a package is the standout deal of the week and anchors one of the most affordable dinners. Simple Truth Chicken Breasts at $3.99/lb and Kroger 93% Lean Ground Beef at $6.99/lb are solid everyday workhorses that keep four of the five nights well under $3 per person for protein alone. The Kroger Chicken Party Wings at $7.99 for a full 2.5 lb bag round out the economical nights with a fun change of pace. The Boneless Ribeye Steaks, even at the sale price of $12.99/lb after the digital coupon, are clearly the premium item this week, and they earn Friday night as a treat.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Simple Truth Chicken Breasts with Hatch Chile and Sauteed Onions
Description: Boneless chicken breasts are seasoned and seared in a skillet until golden and cooked through, then topped with sliced Hatch chile peppers and sweet onions softened in the same pan. The mild heat of the chiles and the sweetness of the onions make a simple, satisfying low-carb pan sauce right in the skillet.
Sale items used: Simple Truth Boneless Chicken Breasts (Big Pack or Tenders or Thin Breasts), Hatch Chile Peppers, Hatch Sweet Onions (3 lb Bag)
Prep time: 35 minutes
Serving note: Use 2 lbs of Simple Truth Boneless Chicken Breasts for 4 people (about 0.5 lb per person). Use 0.5 lb of Hatch Chile Peppers and roughly 1 lb of Hatch Sweet Onions sliced from the 3 lb bag (remainder used later in the week).
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: Lean ground beef is browned in a skillet with diced onion, then beaten eggs are stirred in and cooked together until just set, finished with a generous handful of Kraft shredded cheese melted over the top. This hearty, protein-packed skillet dinner comes together in under 30 minutes and keeps net carbs very low.
Sale items used: Kroger 93% Lean Ground Beef (3 lb package), 24 ct Simple Truth Cage-Free Eggs Grade A, Kraft Shredded Cheese (7-8 oz), Hatch Sweet Onions (3 lb Bag)
Prep time: 25 minutes
Serving note: Use 1.5 lbs of Kroger 93% Lean Ground Beef (from the 3 lb package; freeze the remainder). Use 8 eggs from the 24-count carton. Use one 7-8 oz package of Kraft Shredded Cheese. Use about 0.5 lb of diced Hatch Sweet Onions from the remaining 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 Dinner Sausage is browned in a hot skillet alongside strips of Hatch chile peppers and onion until everything is lightly caramelized and fragrant. The smoky sausage pairs naturally with the earthy heat of the fresh chiles for a fast, filling low-carb dinner.
Sale items used: Johnsonville Smoked Dinner or Breakfast Sausage (Select Varieties, 9.6-14 oz), Hatch Chile Peppers, Hatch Sweet Onions (3 lb Bag)
Prep time: 20 minutes
Serving note: Use one package of Johnsonville Smoked Dinner Sausage (choose the 14 oz variety for best value). Use 0.5 lb of Hatch Chile Peppers and about 0.5 lb of sliced Hatch Sweet Onions from the remaining bag.
Thursday
Meal: Baked Kroger Chicken Party Wings with Hellmann's Mayonnaise Dipping Sauce
Description: Frozen chicken party wings are patted dry, seasoned, and baked in the oven at 425 degrees until the skin is crispy and the meat is cooked through, served alongside a simple dipping sauce made from Hellmann's mayonnaise with pantry spices. Baking from frozen delivers crispy, satisfying wings without any breading or added carbs.
Sale items used: Kroger Chicken Party Wings (Frozen, 2.5 lb), Hellmann's Mayonnaise (11.5 fl oz)
Prep time: 55 minutes (45 minutes bake time, 10 minutes prep)
Serving note: Use the full 2.5 lb bag of Kroger Chicken Party Wings for 4 people. Use approximately 4 tablespoons of Hellmann's Mayonnaise for the dipping sauce (remainder stored in refrigerator). Wings bake from frozen at 425 degrees for about 40-45 minutes; no thawing needed.
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: Boneless ribeye steaks are brought to room temperature, seasoned simply with salt and pepper, and seared in a very hot cast-iron skillet to a medium-rare crust, then topped with melted Sargento cheese slices and a spoonful of diced Hatch chile peppers for a bold finish. The rich marbling of the ribeye means no added fat is needed, and the chile-cheese topping keeps the plate exciting without adding carbs.
Sale items used: Boneless Ribeye Steaks (Family Pack, Limit 5), Sargento Cheese Slices (8-20 ct), Hatch Chile Peppers
Prep time: 25 minutes
Serving note: Use 2 lbs of Boneless Ribeye Steaks (approximately 0.5 lb per person; select from the Family Pack and use the $4.00/lb digital coupon to bring the price to $12.99/lb). Use 4 slices of Sargento Cheese Slices (one per steak). Use 0.25 lb of Hatch Chile Peppers diced as a topping.
Recipes:
- Pan-Seared Ribeye Steak Recipe (With Herb Butter)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Simple Truth Boneless Chicken Breasts (Big Pack or Tenders or Thin Breasts) (2 lbs): $7.98
- Kroger 93% Lean Ground Beef (3 lb package) (1 package, using 1.5 lbs): $10.49
- Johnsonville Smoked Dinner or Breakfast Sausage (Select Varieties, 9.6-14 oz) (x1 package): $2.99
- Kroger Chicken Party Wings (Frozen, 2.5 lb) (x1 bag): $7.99
- Boneless Ribeye Steaks (Family Pack, Limit 5) (2 lbs): $25.98
- Hatch Chile Peppers (1.75 lbs): $2.61
- Hatch Sweet Onions (3 lb Bag) (x1 bag): $3.99
- 24 ct Simple Truth Cage-Free Eggs Grade A (x1 carton): $4.99
- Kraft Shredded Cheese (7-8 oz) (x1 package): $2.50
- Sargento Cheese Slices (8-20 ct) (x1 package, purchased as 2/$5.00): $2.50
- Hellmann's Mayonnaise (11.5 fl oz) (x1 bottle): $3.99
Pantry staples needed:
- Olive oil or avocado oil for searing and sauteing
- Salt and black pepper
- Garlic powder
- Onion powder
- Smoked paprika
- Butter (for finishing steaks)
- Red pepper flakes (optional, for wings)
🏷️ 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
$76.01
for 4 people · $19.00 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.