Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Loin Steaks with Sauteed Tri-Color Peppers
Description: A thick boneless pork loin steak is seasoned and seared in a hot skillet until golden and juicy, then rested while colorful tri-color peppers are sauteed in the same pan with garlic and olive oil. This simple, satisfying low-carb dinner comes together in under 30 minutes with minimal cleanup.
Sale items used: Boneless Pork Half Loin ($1.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00)
Prep time: 25 minutes
Serving note: Assume 0.5 lb pork loin cut into one steak for 1 person; use 2 peppers from the 6-ct bag (remaining peppers used Wednesday). Net carbs approximately 6g per serving.
Recipes:
- 3 Pepper Pork Tenderloin Medallions Skillet Dinner - low carb, 30 minutes
Tuesday
Meal: Baked Perdue Chicken Thighs with Garlic Butter and Kroger Steamable Broccoli
Description: Two bone-in chicken thighs are rubbed with garlic, salt, and pepper, then baked until the skin is crispy and the meat is tender and juicy. A pat of garlic butter melted over the top adds richness, and a bag of steamable broccoli rounds out this easy, filling low-carb plate.
Sale items used: Perdue Chicken Drumsticks or Thighs ($1.29/lb), Kroger Steamable Vegetables Frozen 10-12 oz (2 for $3.00)
Prep time: 45 minutes
Serving note: Assume 0.75 lb of chicken thighs (roughly 2 thighs) for 1 person; use one 10-12 oz bag of steamable broccoli. Net carbs approximately 5g per serving.
Recipes:
- Keto Honey Garlic Butter Chicken Thighs with Broccoli
- Low Carb Baked Garlic Chicken Thighs
Wednesday
Meal: Skillet-Browned Angus Ground Chuck Stuffed Tri-Color Peppers (No Rice)
Description: Ground Angus chuck is browned in a skillet with onion, garlic, and Italian seasoning, then spooned into halved tri-color peppers and topped with shredded cheese before baking until bubbly. Skipping the rice keeps this dish firmly low-carb while the peppers provide a satisfying, colorful vessel packed with savory beef.
Sale items used: Private Selection Angus 80% Lean Ground Chuck 16 oz ($6.99 each), Kroger Tri-Color Peppers 6 ct (already purchased Monday), Kroger Cheese 32 oz ($5.49 each with digital coupon)
Prep time: 40 minutes
Serving note: Use approximately 6 oz of ground chuck for 1 person (remainder stored for another use or frozen); use 2 peppers from the remaining bag; use a small handful of shredded cheese from the 32 oz block. Net carbs approximately 8g per serving.
Recipes:
- Keto Ground Beef Stuffed Peppers without Rice (Recipe + VIDEO)
- Low Carb Stuffed Peppers without Rice Make Healthy Easy!
- Ground Beef Stuffed Peppers without Rice (Keto and Low Carb)
Thursday
Meal: Simple Truth Italian Chicken Sausage and Egg Scramble with Steamable Vegetables
Description: Sliced Italian chicken sausage is browned in a skillet, then fluffy scrambled eggs are folded in along with a portion of steamed mixed vegetables for a hearty, protein-packed low-carb scramble. This quick one-pan meal is ready in about 15 minutes and works equally well as a breakfast-for-dinner option.
Sale items used: Simple Truth Italian Chicken Sausage 16 oz ($4.99 each), Kroger Eggs 18 ct Large Grade A ($1.99 each with digital coupon), Kroger Steamable Vegetables Frozen 10-12 oz (2 for $3.00, second bag from Tuesday purchase)
Prep time: 15 minutes
Serving note: Use 2 links (approximately 4 oz) of chicken sausage and 3 eggs for 1 person; use the second steamable vegetable bag from the 2-for-$3.00 deal purchased Tuesday. Net carbs approximately 7g per serving.
Recipes:
- Veggie & Sausage Low-Carb Egg Scramble
Friday
Meal: Garlic Butter Pan-Seared Large Peeled and Deveined Shrimp with Feta and Strawberry Side Salad
Description: Plump peeled and deveined shrimp are quickly seared in garlic butter until pink and slightly caramelized, then served alongside a simple side salad of fresh strawberries, crumbled feta, and mixed greens drizzled with olive oil. The natural sweetness of the strawberries pairs beautifully with the salty feta and savory shrimp for a bright, elegant low-carb meal.
Sale items used: Large Peeled and Deveined Shrimp 31-40 ct 2 lb bag ($7.99/lb), Athenos Feta Cheese 5 oz ($4.99 each), Strawberries 16 oz ($2.99 each)
Prep time: 20 minutes
Serving note: Assume 0.5 lb of shrimp for 1 person from the 2 lb bag (remainder can be frozen in portions); use 2 oz of crumbled feta; use approximately half the 16 oz container of strawberries. Net carbs approximately 9g per serving.
Recipes:
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Half Loin (0.5 lb): $1.00
- Perdue Chicken Thighs (0.75 lb): $0.97
- Kroger Steamable Vegetables Frozen 10-12 oz (1 deal of 2 bags): $3.00
- Private Selection Angus 80% Lean Ground Chuck 16 oz (x1): $6.99
- Kroger Cheese 32 oz (x1, with digital coupon): $5.49
- Simple Truth Italian Chicken Sausage 16 oz (x1): $4.99
- Kroger Eggs 18 ct Large Grade A (x1, with digital coupon): $1.99
- Large Peeled and Deveined Shrimp 31-40 ct 2 lb bag (1 bag, cost for 0.5 lb used): $4.00
- Athenos Feta Cheese 5 oz (x1): $4.99
- Strawberries 16 oz (x1): $2.99
- Kroger Tri-Color Peppers 6 ct (x1): $6.00
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Italian seasoning
- Paprika or garlic powder for pork rub
- Mixed salad greens
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Pork Half Loin: $1.99/lb
- Perdue Chicken Drumsticks or Thighs (or Wings): $1.29/lb
- Private Selection Angus 80% Lean Ground Chuck (16 oz) or Wendy's Beef Patties (1 lb): $6.99 each
- Jimmy Dean Breakfast Sausage (Select Varieties, 16 oz): $3.99 each
- Ball Park Beef Franks (Select Varieties, 14-15 oz): $3.49 each
- Smithfield Bacon (12-16 oz) or Smithfield Dinner Sausage Links (19 oz): $3.99 each (with digital coupon)
- Springer Mountain Boneless Chicken Breasts or Tenders: $3.99/lb
- Large Peeled & Deveined Shrimp 31-40 ct (2 lb bag): $7.99/lb
- Kevin's Chicken Entrée (Select Varieties, 16 oz): $8.99 each
- Private Selection Brown Sugar Ham or Provolone Cheese (Sliced to Order or Grab & Go): $8.99/lb
- Kroger Boneless Chicken Breast Cutlets (Frozen, 2.5 lb): $9.49 each
- Simple Truth Italian Chicken Sausage (16 oz): $4.99 each
- Boneless Chuck Roast or Steaks, Value Pack (USDA Choice): $9.99/lb
Deli and prepared on sale:
- Home Chef Chicken Tenders (Fully Cooked, Select Varieties, 5 ct): $5.00 each
- Kroger Lunch Meat (Select Varieties, 7-9 oz): $3.99 each
Produce on sale:
- Kroger Sweet Corn (4 ct) or Private Selection Gourmet Potatoes (1.5 lb bag): 2 for $7.00
- 18 oz Blueberries: $3.99 each
- California Red, Green or Black Seedless Grapes: $1.99/lb (with digital coupon)
- Whole Seedless Watermelon: $4.99 each (with digital coupon)
- Large Pineapple: $3.29 each
- Kroger Peaches, Nectarines or Plums (2 lb bag): $4.99 each
- Kroger Tri-Color Peppers (6 ct): $6.00 each
- Strawberries (16 oz): $2.99 each
- Fresh-Cut Fruit Bowls (Select Varieties, 36 oz): $10.00 each
- Cuties Seedless Mandarins or Minions Apples (3 lb): $4.99 each
Dairy and eggs on sale:
- Kroger Eggs (18 ct, Large, Grade A): $1.99 each (with digital coupon)
- 32 oz Kroger Cheese (Select Varieties): $5.49 each (with digital coupon)
- Chobani Greek Yogurt (Select Varieties, 4-Pack): $2.99 each
- Pete & Gerry's Organic Eggs (Large, Grade A, 12 ct): $6.19 each
- Noosa Yoghurt (Select Varieties, 8 oz): $1.99 each
- Athenos Feta Cheese (Select Varieties, 5-5 oz, In the Deli): $4.99 each
- Silk Almond Almondmilk (64 fl oz): $2.69 each
- Natural Bliss or Starbucks Creamer (24-32 fl oz): $3.99 each
Bakery and bread on sale:
- Classic Cake (6" or Angel Food Cake, Select Varieties, In the Bakery): $5.00 each (with digital coupon)
- Kroger Bread (Select Varieties, 20 oz): $1.99 each
- Sliced Loaf Cake (Select Varieties, 14.1 oz): $5.00 each
- Pillsbury Grands Biscuits or Cinnamon Rolls (Select Varieties, 8 ct): $2.39 each
Pantry on sale:
- Lay's Potato Chips (5-9.38 oz), Doritos (9-10.75 oz), or Cheetos (6.5-9 oz): 4 for $10.00
- Cheez-It Crackers (9-12.4 oz) or Club Crackers (11-13.7 oz): 2 for $6.00
- Folgers Coffee (Select Varieties, 22.6-25.9 oz): $11.99 each
- Post Cereal (10-15.6 oz) or Malt-O-Meal Cereal (15-18 oz): $1.49 each (with digital coupon)
- Starkist Tuna Pouch (Select Varieties, 2.6-3 oz): 4 for $5.00
- Minute Maid Fruit Drink or Ade (59 fl oz) or Chobani Greek Yogurt Drink (7 fl oz): 2 for $4.00
- Rana Pasta (10 oz) or Pesto or Sauce (7-11 oz): $3.99 each
- Zatarain's Rice Sides (6.9 oz): 2 for $3.00
- Prego Pasta Sauce (Select Varieties, 23-24 oz): $1.59 each
- Nabisco Snack Crackers (3.5-8.5 oz) or Quaker Rice Cakes (4.5-7.23 oz): $2.99 each
- Ritz Crackers (8-13.7 oz) or Nature's Bakery Fig Bars (6 ct): $3.49 each
- Blue Diamond Nut-Thins (3.75-4.25 oz) or Keebler Cookies (8.5-13.4 oz): $2.99 each
- Pop-Tarts (8 ct) or Goldfish Baked Snack Crackers (4.8-8 oz): $1.99 each
- General Mills Giant Size Cereal (20-29 oz) or Kodiak Waffles (8-12 ct): $4.99 each
- Oreo Family Size Cookies (8-18.72 oz) or Velveeta Shells & Cheese or Kraft Macaroni & Cheese (2-4 ct): $3.99 each
- Mission Tortilla Chips (9-11 oz) or Gold Peak Tea (52 fl oz): $1.99 each
- Hellmann's Mayonnaise (Select Varieties, 20-30 fl oz): $5.49 each
- Heinz Ketchup (38 oz) or Checkers or Arby's Frozen Potatoes (16-28 oz): $4.49 each
- Kraft Salad Dressing (Select Varieties, 14-16 fl oz) or Heinz Ketchup (20 oz): $1.99 each (with digital coupon)
- Cascadian Farm Organic Granola (9-11 oz) or Simple Truth Organic Granola (11 oz): $3.99 each
- Betty Crocker Fruit Snacks (6-10 ct) or Chex Mix (7-8.6 oz): $1.99 each
- Dole Fruit Bowl (4-Pack): $2.69 each
- Kroger Steamable Vegetables (Frozen, 10-12 oz): 2 for $3.00
Frozen on sale:
- Tyson Frozen Chicken (Select Varieties, 23-29 oz): $5.49 each (with digital coupon)
- Nestlé Drumstick Cones (4 ct) or Edy's (48 fl oz): $2.99 each (with digital coupon)
- Private Selection Ice Cream (Select Varieties, 48 fl oz): $4.99 each (with digital coupon)
- Outshine Fruit Bars (5-6 ct) or Oreo Frozen Dairy Desserts (4-5 ct): $2.99 each (with digital coupon)
- Screamin' Sicilian Pizza (Select Varieties, 17.7-25 oz): $5.99 each (with digital coupon)
- Stouffer's Family Size Entrée (28-40 oz) or Private Selection Avocado Oil (17 fl oz): $8.99 each
- Jimmy Dean Breakfast Sandwiches (Select Varieties, 8-20 ct): $10.99 each
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$42.41
for 1 person · $42.41 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 12, 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.