Kroger Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Thighs with Birds Eye Frozen Vegetables
Description: Two bone-in chicken thighs are seasoned with garlic, salt, pepper, and olive oil, then baked at 425F until the skin is golden and crispy. A single bag of Birds Eye frozen vegetables is steamed alongside for a complete, satisfying low-carb dinner.
Sale items used: Perdue Chicken Drumsticks or Thighs ($0.99/lb), Birds Eye Frozen Vegetables ($0.99 each, Mix and Match 5 or more)
Prep time: 45 minutes
Serving note: Use approximately 0.5 lb of chicken thighs (roughly 2 thighs) at $0.99/lb; pair with one 8-10.8 oz bag of Birds Eye frozen vegetables. Note that the Mix and Match deal requires purchasing 5 qualifying items total across the week, so plan your Wednesday and Friday vegetable purchases together with this one to unlock the $0.99 price.
Recipes:
- Oven Baked Chicken Thighs Recipe: Keto & Low Carb
- Low Carb Chicken Thigh Sheet Pan Dinner | Carb Manager

Tuesday
Meal: Pan-Seared Springer Mountain Boneless Chicken Breast with Private Selection Snacking Tomatoes
Description: One boneless chicken breast is seasoned simply and seared in a hot skillet with olive oil until golden brown and cooked through, then rested and sliced. Halved snacking tomatoes are warmed in the same pan with a pinch of salt and fresh herbs for a bright, low-carb side.
Sale items used: Springer Mountain Boneless Chicken Breast or Tenders ($3.99/lb), Private Selection Snacking Tomatoes (2 for $7.00)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of boneless chicken breast at $3.99/lb; purchase one 10 oz package of Private Selection Snacking Tomatoes (sold as 2 for $7.00, so cost is $3.50 per package). Use half the tomato package tonight and save the rest for snacking or salads.
Recipes:
- Creamy Keto Tuscan Chicken (Marry Me Chicken) - Peace Love and Low Carb
- Creamy Sun-dried Tomato Chicken (Low-Carb/Keto) | Gimme Delicious

Wednesday
Meal: Eckrich Smoked Sausage Skillet with Birds Eye Frozen Vegetables
Description: Half a package of Eckrich smoked sausage is sliced into coins and browned in a skillet until caramelized, then tossed with a steamed bag of Birds Eye frozen vegetables for a quick one-pan meal. A splash of mustard or hot sauce from the pantry adds a low-carb flavor boost.
Sale items used: Eckrich Smoked Sausage (12-14 oz) ($2.99 each with Digital Coupon), Birds Eye Frozen Vegetables ($0.99 each, Mix and Match 5 or more)
Prep time: 20 minutes
Serving note: Use approximately half of the 12-14 oz sausage package for one serving; wrap and refrigerate the remainder for another use. Pair with one 8-10.8 oz bag of Birds Eye frozen vegetables. Remember this vegetable purchase counts toward your 5-item Mix and Match total.

Thursday
Meal: Broiled Home Chef St. Louis Style Ribs with Early California Olives
Description: Since a full 2 lb rack of ribs is impractical for one person, purchase the smallest portion available at the deli counter and ask the deli staff to cut you roughly 0.5 lb of the fully cooked Home Chef St. Louis Style Ribs, then broil them for 5-8 minutes to caramelize and reheat. A small can of Early California olives served on the side adds healthy fats and keeps the meal firmly low-carb.
Sale items used: Home Chef St. Louis Style Ribs (Fully Cooked, 2 lb, In the Deli) ($13.99 each), Early California Olives (2.25 oz) ($0.99 each, Mix and Match 5 or more)
Prep time: 15 minutes
Serving note: The ribs are sold as a 2 lb package at $13.99 flat; for one person this yields multiple meals, so plan to eat ribs again or share. Alternatively, treat this as a two-serving purchase and refrigerate half for lunch the next day. One 2.25 oz can of Early California olives is the perfect single-serve side. This olive purchase counts toward your 5-item Mix and Match total.
Recipes:
- Low-Carb Oven Pork Ribs with Barbecue Sauce | KetoDiet Blog
- Juicy Keto Ribs - Oven Baked Recipe - Low Carb Maven
- Keto Barbecue Dry Rub Ribs | Peace Love and Low Carb

Friday
Meal: Kroger Dinner Sausage Links with Birds Eye Steamer Vegetables and Hidden Valley Ranch Mix Dip
Description: Three or four Kroger dinner sausage links are pan-fried or grilled until browned and cooked through, served alongside a steamed bag of Birds Eye steamer vegetables. A quick dip is made by stirring a small amount of Hidden Valley Ranch mix into sour cream or Greek yogurt for a creamy, low-carb accompaniment.
Sale items used: Kroger Dinner Sausage Links (18 oz) ($3.99 each), Birds Eye Steamer Vegetables (8-16 oz) or Hidden Valley Ranch Mix (0.4-1.1 oz) (2 for $4.00)
Prep time: 20 minutes
Serving note: Use 3-4 links from the 18 oz package for one serving; refrigerate or freeze the remainder for later in the week. Purchase the Birds Eye Steamer Vegetables and Hidden Valley Ranch Mix together as the 2 for $4.00 deal, paying $4.00 total for both items. Mix approximately 1 teaspoon of ranch mix into 2-3 tablespoons of sour cream from your pantry for the dip.
Recipes:
- Sheet Pan Sausage and Vegetables - Easy Low Carb Recipe! - Mom Foodie
- Keto Ranch Dip Recipe - Low Carb Recipe - Have Butter will Travel

SHOPPING LIST

Buy on sale:
- Perdue Chicken Thighs (0.5 lb): $0.50
- Springer Mountain Boneless Chicken Breast (0.5 lb): $2.00
- Private Selection Snacking Tomatoes (1 package, 10 oz): $3.50
- Eckrich Smoked Sausage (1 package, 12-14 oz, with Digital Coupon): $2.99
- Birds Eye Frozen Vegetables x3 (3 bags at $0.99 each, part of Mix and Match 5): $2.97
- Early California Olives x2 (2 cans at $0.99 each, part of Mix and Match 5): $1.98
- Home Chef St. Louis Style Ribs (1 package, 2 lb, fully cooked): $13.99
- Kroger Dinner Sausage Links (1 package, 18 oz): $3.99
- Birds Eye Steamer Vegetables and Hidden Valley Ranch Mix (2 for $4.00 deal): $4.00

Pantry staples needed:
- Olive oil
- Garlic
- Salt and pepper
- Paprika or your preferred seasoning blend
- Sour cream or plain Greek yogurt (for ranch dip)
- Hot sauce or mustard (optional, for sausage skillet)
- Fresh herbs (optional, for chicken breast)