Kroger Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan keeps things low-carb and satisfying by building each dinner around a different sale protein, so you get plenty of variety without much repetition. Monday's chicken sausage skillet and Tuesday's slow-roasted pork back ribs bring smoky, hearty flavors, while Wednesday's ground beef taco bowls swap the shell for crisp lettuce and tomato to keep carbs down. Thursday lightens things up with pan-seared chicken thighs over garlicky zucchini and spinach, and Friday closes the week on a high note with buttery seared salmon and roasted asparagus. Vegetables like broccoli, zucchini, spinach and asparagus round out every plate, so you're stocking up on fresh produce alongside the proteins on sale. It's a simple, well-balanced lineup that keeps dinner prep straightforward while still feeling different every night.
5-DAY MEAL PLAN
Monday
Meal: Chicken Sausage and Pepper Skillet
Description: Simple Truth Chicken Sausage sliced and pan-seared with bell peppers and onions in olive oil. A quick one-skillet dinner with a smoky, savory flavor profile.
Sale items used: Simple Truth Chicken Sausage
Prep time: 25 minutes
Serving note: 1 package Simple Truth Chicken Sausage (serves 4), 2 bell peppers, 1 onion, sliced and sauteed.
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: Pork Back Ribs seasoned and slow-roasted until tender, served with roasted broccoli. A hearty, fall-off-the-bone style dinner with a smoky rub.
Sale items used: Pork Back Ribs
Prep time: 15 minutes active (bake time 75-90 minutes)
Serving note: 3 lbs Pork Back Ribs total for 4 people; 1.5 lbs broccoli florets roasted alongside. Make-ahead note: season ribs the night before and bake low and slow, total oven time exceeds 60 minutes so plan ahead.
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: Kroger 93% Lean Ground Beef seasoned with taco spices and served over shredded lettuce with diced tomato. A fresh, crunchy no-shell take on taco night.
Sale items used: Kroger 93% Lean Ground Beef
Prep time: 25 minutes
Serving note: 1.5 lbs Kroger 93% Lean Ground Beef, 1 head shredded lettuce, 2 diced tomatoes, divided into 4 bowls.
Recipes:
- Low-Carb Ground Beef Taco Salad Bowl
Thursday
Meal: Pan-Seared Chicken Thighs with Zucchini and Spinach
Description: Kroger Boneless Chicken Thighs pan-seared until golden, served over sauteed zucchini and spinach. A light, quick weeknight dinner with garlic and lemon notes.
Sale items used: Private Selection Angus Beef Patties or Kroger Boneless Chicken Tenders/Cutlets/Thighs
Prep time: 30 minutes
Serving note: 1 package Kroger Boneless Chicken Thighs (serves 4), 2 zucchini sliced, 4 cups fresh spinach, sauteed.
Recipes:
- Chicken and Zucchini Skillet
Friday
Meal: Pan-Seared Salmon with Asparagus
Description: Fresh Atlantic Salmon Fillets seared to a crisp skin and served with roasted asparagus. A restaurant-style, buttery finish to the week.
Sale items used: Fresh Atlantic Salmon Fillets
Prep time: 25 minutes
Serving note: 1.5 lbs Fresh Atlantic Salmon Fillets (4 portions), 1.5 lbs asparagus, roasted with olive oil and lemon.
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 package): $4.99
- Pork Back Ribs (3 lbs): $8.97
- Kroger 93% Lean Ground Beef (1.5 lbs): $10.49
- Private Selection Angus Beef Patties or Kroger Boneless Chicken Tenders/Cutlets/Thighs (1 package): $8.00
- Fresh Atlantic Salmon Fillets (1.5 lbs): $14.99
Pantry staples needed:
- Olive oil, butter, garlic, salt, pepper, taco seasoning, lemon
- Bell peppers, onion, broccoli, lettuce, tomatoes, zucchini, spinach, asparagus
🏷️ 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.
$47.44
for 4 people · $11.86 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.