Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: Chicken breasts at $1.99/lb are the standout deal this week, anchoring two dinners at around $1.00 per serving each. Pork ribs at $2.99/lb and the 2 lb ground beef and pork blend at $8.00 flat give you two more hearty, satisfying dinners for well under $3.00 per serving. The fully cooked roasted chicken at $7.99 for a 2 lb package rounds out the fifth economical night with zero cooking time on the protein. Strip steaks at $11.99/lb are genuinely premium and the most expensive protein on the flyer by a wide margin, so they are skipped entirely this week in favor of keeping the total within reach. The tri-color peppers at $6.00 for a 6-count pack and broccoli crowns at $1.99/lb give you plenty of low-carb vegetable variety without pushing the total over the edge. This is a fairly protein-rich flyer for budget shoppers, and skipping the steak and shrimp is what keeps the per-person cost honest.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Chicken Breasts with Garlic Butter Broccoli
Description: Boneless chicken breasts are seasoned with salt, pepper, garlic powder, and smoked paprika, then seared in a hot skillet until golden and cooked through with a crisp exterior. Fresh broccoli crowns are sauteed in the same pan with butter and minced garlic until tender-crisp, making a complete low-carb dinner in one pan.
Sale items used: Heritage Farm Boneless Chicken Breasts, Broccoli Crowns
Prep time: 35 minutes
Serving note: Use 2 lbs of Heritage Farm Boneless Chicken Breasts (about one half-pound breast per person) and 1.5 lbs of Broccoli Crowns for 4 people.
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: St. Louis Style Pork Ribs are rubbed with a blend of cumin, chili powder, garlic powder, salt, and pepper, then baked low and slow in the oven until the meat is cooked through and the exterior is caramelized. Sliced tri-color peppers are tossed in olive oil and roasted on the same sheet pan during the final 20 minutes for a colorful, naturally sweet low-carb side.
Sale items used: St. Louis Style Pork Ribs, Kroger Tri-Color Peppers (6 ct)
Prep time: 20 minutes active, approximately 2.5 hours total baking time - start ribs by 4:00 PM for a 6:30 PM dinner.
Serving note: Use 3 lbs of St. Louis Style Pork Ribs for 4 people and 1 package of Kroger Tri-Color Peppers (6 ct), using all 6 peppers sliced for the side.
Wednesday
Meal: Bacon-Wrapped Ground Beef and Pork Patties with Sliced Tomatoes and Avocado
Description: The 80% Lean Ground Beef and Pork Blend is seasoned and formed into four thick patties, then wrapped in bacon strips and pan-fried until the bacon is crisp and the patties are cooked through. Sliced Grainger County Tomatoes and halved Large Avocados are served alongside for a fresh, creamy, no-cook low-carb accompaniment.
Sale items used: Private Selection Angus 90% Lean Ground Sirloin (80% Lean Ground Beef and Pork Blend, 2 lb), Kroger or Private Selection Bacon (Select Varieties, 12-16 oz), Grainger County Tomatoes, Large Avocados
Prep time: 30 minutes
Serving note: Use the full 2 lb package of ground beef and pork blend (4 patties at 8 oz each), 1 package of bacon (using about 8 strips to wrap 2 strips per patty), about 0.75 lb of Grainger County Tomatoes, and 2 Large Avocados (half per person).
Thursday
Meal: Shredded Private Selection Fresh Roasted Chicken over Sauteed Broccoli with Frank's Red-Hot Sauce
Description: The fully cooked Private Selection Fresh Roasted Chicken is pulled into shreds and warmed in a skillet with Frank's Red-Hot Sauce, butter, and a splash of Simple Truth Organic Broth for a saucy, spicy coating. Broccoli crowns are sauteed separately in olive oil until lightly browned, then plated as the base with the saucy chicken spooned on top.
Sale items used: Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb), Frank's Red-Hot Sauce (23 fl oz), Simple Truth Organic Broth (Select Varieties, 32 oz), Broccoli Crowns
Prep time: 20 minutes
Serving note: Use the full 2 lb package of Private Selection Fresh Roasted Chicken, about 2 tablespoons of Frank's Red-Hot Sauce (the bottle will have plenty left for pantry use), 0.5 cup of Simple Truth Organic Broth, and 1.5 lbs of Broccoli Crowns for 4 people.
Friday
Meal: Skillet-Cooked Boneless Chicken Breasts with Tri-Color Peppers and Avocado Salsa
Description: Boneless chicken breasts are sliced into strips, seasoned with cumin and garlic, and cooked in a hot skillet until lightly charred and cooked through. Sliced tri-color peppers are cooked in the same skillet until softened, then topped with a quick fresh salsa of diced Grainger County Tomatoes and Large Avocados dressed with lime juice and salt.
Sale items used: Heritage Farm Boneless Chicken Breasts, Kroger Tri-Color Peppers (6 ct), Grainger County Tomatoes, Large Avocados
Prep time: 30 minutes
Serving note: Use 2 lbs of Heritage Farm Boneless Chicken Breasts sliced into strips, 1 package of Kroger Tri-Color Peppers (6 ct) using all 6 peppers, about 0.5 lb of Grainger County Tomatoes diced, and 2 Large Avocados diced for the salsa.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Heritage Farm Boneless Chicken Breasts (4 lbs total, 2 lbs for Monday and 2 lbs for Friday): $7.96
- St. Louis Style Pork Ribs (3 lbs): $8.97
- Private Selection Angus 90% Lean Ground Sirloin (80% Lean Ground Beef and Pork Blend, 2 lb package): $8.00
- Kroger or Private Selection Bacon (Select Varieties, 12-16 oz, x1 package): $3.99
- Private Selection Fresh Roasted Chicken (Fully Cooked, 2 lb, x1 package): $7.99
- Broccoli Crowns (3 lbs total, 1.5 lbs for Monday and 1.5 lbs for Thursday): $5.97
- Kroger Tri-Color Peppers (6 ct, x2 packages, one for Tuesday and one for Friday): $12.00
- Grainger County Tomatoes (1.25 lbs total, 0.75 lb for Wednesday and 0.5 lb for Friday): $3.11
- Large Avocados (4 avocados total, 2 for Wednesday and 2 for Friday): $6.00
- Simple Truth Organic Broth (Select Varieties, 32 oz, x1): $1.99
- Frank's Red-Hot Sauce (23 fl oz, x1): $4.99
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Garlic powder
- Smoked paprika
- Cumin
- Chili powder
- Lime juice (fresh or bottled)
🏷️ 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
$70.97
for 4 people · $17.74 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.