Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Chicken Sausage and Pepper Skillet
Description: Sliced chicken sausage is seared with bell peppers and onion for a quick, savory low-carb skillet. A drizzle of olive oil and Italian seasoning rounds out the flavors.
Sale items used: Simple Truth Chicken Sausage
Prep time: 20 minutes
Serving note: Use 1/2 package (about 2 links) Simple Truth Chicken Sausage, 1/2 bell pepper, 1/4 onion.
Recipes:
- Paleo Chicken Sausage and Vegetable Skillet
- Low Carb Chicken Sausage Risotto Recipe with Mushrooms and Peppers
- Sheet Pan Chicken Sausage and Peppers
Tuesday
Meal: Oven-Baked Pork Back Ribs with Roasted Broccoli
Description: A practical portion of pork back ribs is oven-baked until tender and served alongside roasted broccoli tossed in olive oil. Simple seasoning keeps this dish low-carb and satisfying.
Sale items used: Pork Back Ribs
Prep time: 60 minutes
Serving note: Buy about 0.75 lb Pork Back Ribs (about $2.24) and 1 small head broccoli (about 2 cups florets). Since total time is close to an hour, season ribs the night before for deeper flavor.
Recipes:
- Easy Oven Baked Ribs
- Juicy Keto Ribs - Oven Baked Recipe
- Low-Carb Oven Pork Ribs with Barbecue Sauce
Wednesday
Meal: Ground Beef Taco Bowls
Description: Seasoned ground beef is served over shredded lettuce with cheese, sour cream, and diced tomato for a low-carb take on taco night. No rice or tortillas keeps net carbs low.
Sale items used: Kroger 93% Lean Ground Beef, Kroger Sour Cream
Prep time: 20 minutes
Serving note: Use 0.33 lb Kroger 93% Lean Ground Beef, 1 cup shredded lettuce, 2 tbsp sour cream, small handful shredded cheese, small diced tomato.
Recipes:
- Low-Carb Ground Beef Taco Salad Bowl
Thursday
Meal: Pan-Seared Chicken Thighs with Zucchini and Spinach
Description: Boneless chicken thighs are pan-seared until golden and served over sauteed zucchini and spinach. This is a simple, high-protein, low-carb dinner.
Sale items used: Kroger Boneless Chicken Thighs
Prep time: 25 minutes
Serving note: Use about 0.5 lb Kroger Boneless Chicken Thighs, 1 small zucchini, 1 cup fresh spinach.
Recipes:
- Chicken and Zucchini Skillet
Friday
Meal: Pan-Seared Salmon with Asparagus
Description: A fresh Atlantic salmon fillet is pan-seared to flaky perfection and paired with lightly sauteed asparagus spears. A quick, elegant, low-carb finish to the week.
Sale items used: Fresh Atlantic Salmon Fillets
Prep time: 20 minutes
Serving note: Buy about 0.5 lb Fresh Atlantic Salmon Fillet (about $5.00) and a small bunch of asparagus (about 6-8 spears).
Recipes:
- Keto Salmon and Asparagus with Creamy Tuscan Sauce
- Easy Baked Salmon Sheet Pan Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Simple Truth Chicken Sausage (1/2 package): $4.99
- Pork Back Ribs (0.75 lb): $2.24
- Kroger 93% Lean Ground Beef (0.33 lb): $2.31
- Kroger Sour Cream (1 pack of 3, use 1): $5.00
- Kroger Boneless Chicken Thighs (0.5 lb): $4.00
- Fresh Atlantic Salmon Fillets (0.5 lb): $5.00
Pantry staples needed:
- Olive oil
- Salt and pepper
- Italian seasoning
- Taco seasoning
- Shredded cheese (small amount for taco bowl)
- Lettuce, tomato, onion, bell pepper (fresh produce as needed, not from sale list)
- Zucchini, spinach, asparagus, broccoli (fresh produce as needed if not covered above)
- Garlic
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Back Ribs: $2.99/lb with card
- Whole Beef Brisket (Limit 2): $3.99/lb with card
- Kroger 93% Lean Ground Beef: $6.99/lb with card
- Oscar Mayer Bacon: $4.99 each with digital coupon
- Wild-Caught Snow Crab Clusters: $10.99/lb with digital coupon
- Oscar Mayer Meat Wieners: $1.77 each with digital coupon
- Schweid & Sons Beef Patties: $10.00 each with card
- Home Chef St. Louis Style Ribs (2 lb): $13.99 each with card
- Private Selection Angus Beef Patties or Kroger Boneless Chicken Tenders/Cutlets/Thighs: $8.00 each with card
- Armour Lunchmakers: 5 for $5.00 with card
- Fresh Atlantic Salmon Fillets: $9.99/lb with card
- Extra-Large Cooked Shrimp (26-30ct, 2lb bag): $8.99/lb with card
- Boneless Ribeye Steaks Family Pack: $14.99/lb with card
- Morey's Cod, Flounder or Salmon: $7.99 each with card
- Home Chef Fried or Baked Chicken (8-piece): $8.99 each with card
- Simple Truth Chicken Sausage: $4.99 each with card
- José Olé Taquitos or Beyond Meat Entrée: $5.99 each with card
- Simple Truth Natural Boneless Chicken Breasts Family Pack: $3.99/lb with card
- Jack Link's Beef Jerky: $9.99 each with card
Deli and prepared on sale:
- Kroger Potato Salad, Macaroni Salad or Cole Slaw: $7.00 with card
- Kroger Coleslaw: $1.99 with card
- Kroger Side Dish: 2 for $6.00 with card
Produce on sale:
- California Yellow or White Peaches or Nectarines: $1.99/lb with card
- Jumbo Blueberries: $4.99 each with card
- Whole Seedless Watermelon (Limit 5): $3.99 each with card
- Red, Green or Black Seedless Grapes: $1.99/lb with digital coupon
- Cotton Candy, Moon Drops or Gum Drops Grapes: $3.99/lb with card
- Private Selection Autumn Crisp or Holiday Grapes: $5.99 each with card
- Simple Truth Organic Seedless Grapes: $6.99 each with card
- Kroger Adorbs Seedless Mandarins (5 lb): $6.99 with card
- Kroger Gala, Pink Lady or Cosmic Crisp Apples (4 ct): $4.00 with card
- Raspberries or Blackberries: $2.99 with card
- Mixed Fruit Bowl: $15.99 with card
Dairy and eggs on sale:
- Kroger Butter: $2.99 with card
- Kroger Sour Cream, Cottage Cheese or Dip: 3 for $5.00 with card
- Chobani Greek Yogurt: $2.99 each with card
Bakery and bread on sale:
- Kroger Buns: $1.79 with card
- Fresh Baked Cookies: $3.00 each with card
- Mini Cupcakes: $5.00 with card
- Thomas' English Muffins or Thomas' Swirl Bread: $2.99 each with card
- Private Selection Pumpkin Cake Roll or Cheesecake: $6.99 each with card
Pantry on sale:
- Simply Fruit Drink or Ade: $1.99 each with card
- Sweet Baby Ray's Barbecue Sauce or French's Yellow Mustard: $1.49 each with card
- Heinz Ketchup: $3.49 each with card
- Ken's Salad Dressing or Kraft Salad Dressing: $2.49 each with card
- Kroger Cheese: $4.99 with digital coupon
- Nabisco Family Size Snack Crackers or Ritz Crackers: $3.49 each with digital coupon
- Nabisco Family Size Oreo or Chips Ahoy Cookies: $3.49 each with digital coupon
- Kellogg's Large Size Cereal: $2.49 each with digital coupon
- Hellmann's Mayonnaise: $4.49 each with digital coupon
- Barilla Protein Plus Pasta or Rao's Pasta: $1.79 each with card
- Betty Crocker Fruit Snacks or Yoplait Go-Gurt: $1.99 each with card
- Nature Valley Bars or Kroger Juice Cocktail: $1.99 each with card
- Starbucks Coffee: $9.99 each with card
- Simply Orange Juice or Post Large Size Cereal: $3.49 each with card
- Velveeta Shells & Cheese or Classico Pasta Sauce: $1.99 each with card
- Kraft Shredded Cheese or Wish-Bone Salad Dressing: 2 for $5.00 with card
- Simple Truth Organic Broth: $3.99 with card
- Minute Rice White Rice or Jasmine Rice: $1.49 each with card
- Kettle Brand Potato Chips: $3.99 with card
Frozen on sale:
- Private Selection Ice Cream: $5.00 each with card
- Häagen-Dazs Ice Cream or Outshine Fruit Bars: $2.99 each with digital coupon
- Ore-Ida Frozen Potatoes: $2.99 each with digital coupon
- Nestlé Drumstick Cones: $5.99 each with digital coupon
- DiGiorno Pizza or Hot Pockets: $3.99 each with digital coupon
- Screamin' Sicilian Pizza: $5.99 each with digital coupon
- Tyson Frozen Chicken or Perdue Frozen Chicken: $5.99 each with card
- Simple Truth Turkey Burgers or Grass-Fed Beef Burgers: $8.99 each with card
- Outshine Fruit Bars or Kroger Frozen Chocolate Covered Fruit: $4.99 each with card
- Yasso Frozen Greek Yogurt: $5.99 with card
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$23.54
for 1 person · $23.54 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 02, 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.