Kroger Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Chicken Breasts with Garlic Butter Broccoli
Description: A single boneless chicken breast is seared in a hot skillet until golden and juicy, then finished with a simple garlic butter pan sauce. Fresh broccoli crowns are sauteed alongside in the same pan for a satisfying, low-carb weeknight dinner.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Broccoli Crowns ($1.99/lb)
Prep time: 25 minutes
Serving note: Use 1 boneless chicken breast, approximately 0.5 lb. Use about 0.4 lb of broccoli crowns. Garlic, butter, salt, and pepper come from the pantry.
Recipes:
- Garlic Butter Chicken & Broccoli (20 Minutes!)
- Healthy Low Carb Creamy Garlic Chicken & Broccoli Recipe
Tuesday
Meal: Oven-Baked St. Louis Style Pork Ribs with Tri-Color Peppers
Description: Rather than buying a full rack, purchase approximately 1 lb of St. Louis style pork ribs and slow-roast them low and slow in the oven until tender and caramelized. Sliced tri-color peppers are roasted alongside for a colorful, low-carb plate - skip any sugary BBQ sauce and season with smoked paprika, garlic, and cumin instead.
Sale items used: St. Louis Style Pork Ribs ($2.99/lb), Kroger Tri-Color Peppers 6 ct ($6.00 each)
Prep time: 20 minutes active, approximately 2.5 hours total - season and start the ribs in the morning or early afternoon and roast low at 275 degrees F, then add peppers for the final 30 minutes.
Serving note: Purchase approximately 1 lb of ribs at the meat counter. Use roughly one-third of the tri-color pepper pack (2 peppers) for this meal; store the remaining 4 peppers for Friday's meal. The full pepper pack cost is counted once in the shopping list and shared across both meals.
Wednesday
Meal: Bacon-Wrapped Ground Beef and Pork Patties with Sliced Tomatoes and Avocado
Description: A single seasoned ground beef and pork blend patty is wrapped in a strip of bacon and pan-seared or broiled until the bacon is crispy and the patty is cooked through. Thick-sliced Grainger County tomatoes and creamy avocado fan out alongside for a fresh, zero-carb accompaniment.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin / 80% Lean Ground Beef and Pork Blend 2 lb ($8.00 each), Kroger or Private Selection Bacon 12-16 oz ($3.99 each), Grainger County Tomatoes ($2.49/lb), Large Avocados 2 for $3.00
Sale items used: Private Selection Ground Beef and Pork Blend 2 lb ($8.00 each), Kroger Bacon ($3.99 each), Grainger County Tomatoes ($2.49/lb), Large Avocados 2 for $3.00
Prep time: 20 minutes
Serving note: Use about 0.4 lb (roughly 6 oz) of the ground blend for one patty; freeze the remaining portion in individual patty portions for future meals. Use 2 strips of bacon from the pack; the rest keeps refrigerated for the week. Use about 0.3 lb of tomato (one medium tomato). Use 1 avocado from the 2-for-$3.00 deal; save the second for Friday.
Thursday
Meal: Shredded Private Selection Fresh Roasted Chicken over Sauteed Broccoli with Frank's Red-Hot Sauce
Description: A portion of the fully cooked rotisserie-style roasted chicken is shredded and warmed in a skillet, then drizzled generously with Frank's Red-Hot Sauce for a bold, spicy kick. It is served over a bed of quickly sauteed broccoli crowns for a high-protein, low-carb bowl that comes together in minutes.
Sale items used: Private Selection Fresh Roasted Chicken fully cooked 2 lb ($7.99 each), Broccoli Crowns ($1.99/lb), Frank's Red-Hot Sauce 23 fl oz ($4.99 each)
Prep time: 15 minutes
Serving note: Use approximately 0.5 lb (about 8 oz) of shredded chicken from the 2 lb bird; refrigerate or freeze the remainder for another use. Use about 0.4 lb of broccoli crowns. Use 2 to 3 tablespoons of Frank's Red-Hot Sauce; the bottle keeps in the fridge for weeks.
Friday
Meal: Skillet-Cooked Boneless Chicken Breasts with Tri-Color Peppers and Avocado Salsa
Description: A boneless chicken breast is cooked in a hot skillet with olive oil and seasoned with cumin and chili powder, then topped with a quick avocado salsa made from the reserved second avocado, diced tomato, and lime juice. The remaining tri-color peppers from Tuesday are sliced and sauteed in the same pan as a vibrant low-carb side.
Sale items used: Heritage Farm Boneless Chicken Breasts ($1.99/lb), Kroger Tri-Color Peppers (remaining from Tuesday's purchase), Large Avocados (second avocado from Tuesday's 2 for $3.00 deal), Grainger County Tomatoes ($2.49/lb)
Prep time: 25 minutes
Serving note: Use 1 boneless chicken breast, approximately 0.5 lb. Use the 4 remaining tri-color peppers from the pack purchased Tuesday - no additional pepper cost this day. Use the second avocado saved from Wednesday. Use about 0.2 lb of tomato for the salsa. Net carbs remain well under 20g.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (1 lb total, used across Monday and Friday, 2 x 0.5 lb breasts): $1.99
- St. Louis Style Pork Ribs (1 lb): $2.99
- Kroger Tri-Color Peppers 6 ct (1 pack, shared Tuesday and Friday): $6.00
- Private Selection Ground Beef and Pork Blend 2 lb pack (1 pack): $8.00
- Kroger or Private Selection Bacon 12-16 oz (1 pack): $3.99
- Grainger County Tomatoes (0.5 lb total, used Wednesday and Friday): $1.25
- Large Avocados (2 for $3.00 deal, 1 deal): $3.00
- Private Selection Fresh Roasted Chicken fully cooked 2 lb (1 pack): $7.99
- Broccoli Crowns (0.8 lb total, used Monday and Thursday): $1.59
- Frank's Red-Hot Sauce 23 fl oz (1 bottle): $4.99
Pantry staples needed:
- Olive oil or avocado oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Chili powder
- Lime juice or fresh lime
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Heritage Farm Boneless Chicken Breasts or Wings (Bone-In): $1.99/lb
- Boneless Strip Steaks (Family Pack, Limit 5): $11.99/lb
- Kroger or Private Selection Bacon (Select Varieties, 12-16 oz): $3.99 each
- St. Louis Style Pork Ribs: $2.99/lb
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli): $14.99 each
- Large Peeled & Deveined Shrimp (31-40 ct, Raw, 2 lb bag): $6.99/lb
- Extra Large Cooked Shrimp (26-30 ct, 2 lb bag): $8.99/lb
- Private Selection Angus 90% Lean Ground Sirloin (16 oz or 80% Lean Ground Beef and Pork Blend, 2 lb): $8.00 each
- Simple Truth Organic 90% Lean Ground Beef (3 lb): $25.00 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Farm Rich Meatballs (20-26 oz): $4.99 each
- Hormel Beef Entree (Select Varieties, 15 oz): $8.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
- Oscar Mayer Lunchables (Select Varieties, 2.27-4.4 oz): $1.79 each
- Impossible Ground Beef (Family Size, 7.2-14 oz): $4.99 each
Deli and prepared on sale:
- Private Selection Salad Bowls (Select Varieties, 6.25-8.45 oz): $4.69 each
- Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb): $14.99 each
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb): $7.99 each
Produce on sale:
- Large Avocados: 2 for $3.00
- Kroger Tri-Color Peppers (6 ct) or Private Selection Gourmet Potatoes (3 lb): $6.00 each
- Strawberries (16 oz) or Raspberries (6 oz): $1.99 each (with digital coupon)
- Kroger Adorbs Seedless Mandarins (5 lb bag): $4.99 each (with digital coupon)
- 18 oz Blueberries: $5.99 each
- Broccoli Crowns: $1.99/lb
- Grainger County Tomatoes: $2.49/lb
- Red, Green or Black Seedless Grapes: $2.49/lb
- Kroger Sweet Corn (4 ct): $4.99 each
Dairy and eggs on sale:
- Chobani Greek Yogurt (Select Varieties, 4.5-5.3 oz): 10 for $10.00
- Simple Truth Organic Milk (Select Varieties, Half Gallon): $3.69 each
- Tropicana Orange Juice (Select Varieties, 46 fl oz): 2 for $7.00
- Chobani Creamer (24 fl oz) or Chobani Oatmilk (52 fl oz) or La Colombe Cold Brew Coffee (48 fl oz): $2.79 each (with digital coupon)
- Fage Greek Yogurt (Select Varieties, 32 oz): $6.49 each
- Simple Truth Organic Cheese (Select Varieties, 6 oz): 2 for $7.00
- Yoplait Yogurt (8 ct) or Trolli Gummi Pops (10 ct): $3.49 each
Bakery and bread on sale:
- Bakery Fresh Apple Pie (8") or Private Selection Spiced Apple Pie Cookies (5 ct): $6.99 each
- Apple Fritter Donut Bites (14 oz) or Caramel Apple Mini Cupcakes (12 ct): $5.00 each
- Private Selection Apple Cider Bundt Cake (16 oz) or Caramel Apple Blondies (4 ct): $5.99 each
- Fresh Baked Cookies (Select Varieties, 12 ct): $3.00 each
- Bakery Fresh Muffins (4 ct) or Mini Cupcakes (12 ct): $5.00 each
- King's Hawaiian Dinner Rolls (Select Varieties, 12 ct): $5.00 each
- Pudding Cake (Select Varieties, 30 oz) or Private Selection Pumpkin Cake Roll (18 oz): $6.99 each (with digital coupon)
- Double Layer Cake (8" or Ice Cream Cake, 25.5-32.26 oz, In the Bakery): $15.99 each
- Dave's Killer Bread Organic Bread, Bagels or English Muffins (13.2-20.5 oz) or Go-Gurt Yogurt (16 ct): $3.99 each
- Kroger Hot Dog or Hamburger Buns (Select Varieties, 8 ct): $1.99 each
Pantry on sale:
- Smucker's Uncrustables (4 ct) or Cheez-It Crackers (12 ct): 3 for $10.00
- Campbell's Chunky Soup (16.1-19 oz) or Ben's Original Ready Rice (8.47-8.8 oz): $1.49 each (with digital coupon)
- Kroger Coffee (Select Varieties, 20-32 oz): $9.99 each (with digital coupon)
- Kroger Peanut Butter (Select Varieties, 16 oz): $1.49 each (with digital coupon)
- Hamburger Helper (4.8-7.6 oz) or Maruchan Ramen Noodle Soup (6 ct): 3 for $5.00
- Jell-O Pudding or Gelatin Cups (4 ct) or Ocean Spray Cranberry Juice (64 fl oz): 2 for $6.00
- Frito-Lay or Nabisco Multipack (Select Varieties, 10 ct): $5.99 each
- Arizona Tea (Select Varieties, 128 fl oz) or Kroger Purified Drinking Water (24-Pack, 8 fl oz): 2 for $7.00
- Mott's Family Pack Fruit Snacks (40 ct) or Nature Valley or Fiber One Bars (16-26.82 oz): $7.99 each
- Simple Truth Organic Broth (Select Varieties, 32 oz): $1.99 each
- Hillshire Farm Lunch Meat (Select Varieties, 7-9 oz): $2.99 each (with digital coupon)
- General Mills Giant Size Cereal (Select Varieties, 20-29 oz): $3.99 each (with digital coupon)
- Starbucks Coffee (10-12 oz Bag or K-Cups, 10 ct): $9.99 each
- Pepperidge Farm Goldfish Crackers (Select Varieties, 26.7-27.3 oz): $7.99 each
- El Monterey Taquitos or Quesadillas (5-20 ct) or Kraft Deluxe Mac & Cheese (3 ct) or Velveeta Shells & Cheese (3 ct): $5.99 each
- Pure Leaf Tea (6-Pack, 16.9 fl oz) or Totino's Pizza Rolls (100 ct): $6.99 each
- Smucker's Uncrustables (Select Varieties, 15 ct): $12.49 each
- General Mills Cereal (Select Varieties, 8.9-14 oz): $1.99 each
- Nature Valley Bars (Select Varieties, 5 ct): $2.99 each
- Nature Valley Snacks (10.6-17.88 oz) or Skippy Peanut Butter (40 oz): $4.99 each
- Jack Link's Beef Jerky (8 oz) or Pepperidge Farm Goldfish Crackers Multipack (18-20 oz): $9.99 each
- Orville Redenbacher's Popcorn (6 ct) or Ken's Salad Dressing (24 fl oz): $2.99 each
- Pop-Tarts (Select Varieties, 12 ct): $2.29 each
- Miracle Whip (Select Varieties, 30 fl oz): $3.99 each
- Post Cereal (Select Varieties, 10-16.6 oz): $1.99 each
- Duke's Mayonnaise (30 fl oz) or Heinz Ketchup (32 oz): $3.49 each
- Frito-Lay Multipack (Select Varieties, 18 ct): $7.99 each (with digital coupon)
- Frank's Red-Hot Sauce (23 fl oz): $4.99 each
- Kroger Ice Cream (Select Varieties, 128 fl oz): $5.99 each (with digital coupon)
Frozen on sale:
- Stouffer's Entrée (8-12.875 oz) or Lean Cuisine Entrée (5.25-19.5 oz): 4 for $10.00
- Red Baron Pizza (14.87-23.45 oz) or Philadelphia Cream Cheese Spread (7.5-8 oz): $2.99 each (with digital coupon)
- Kroger Ice Cream (Select Varieties, 48 fl oz): $2.79 each
- Halo Top Light Ice Cream (Select Varieties, 16 fl oz): $3.49 each (with digital coupon)
- Farm Rich Appetizers (12-22 oz) or Newman's Own Pizza (13.1-22.9 oz): $4.99 each
- Totino's Pizza Rolls (100 ct) or Pure Leaf Tea (6-Pack, 16.9 fl oz): $6.99 each
- Perdue Harvestland Chicken Breasts (Frozen, 32-36 oz): $9.00 each
- Kroger Freezer Pops (36 ct) or Kroger Celebration Plates (48 ct): $2.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$41.79
for 1 person · $41.79 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of August 19, 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.