Kroger Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Turkey Patties with Sauteed Tri-Color Peppers
Description: Juicy ground turkey patties are seared until golden and served alongside a colorful saute of tri-color peppers softened in olive oil. A simple, satisfying low-carb dinner ready in under 30 minutes.
Sale items used: Kroger 85% Lean Ground Turkey, Kroger Tri-Color Peppers
Prep time: 25 minutes
Serving note: Use half of a 1 lb package of ground turkey (about 0.5 lb, formed into 4 small patties) and half of the tri-color pepper pack (about 1 cup sliced) for 2 people.
Recipes:
- 20 Minute Low Carb Turkey and Peppers
- Paleo Turkey Burgers (Whole30, Keto, Low Carb)
- Ground Turkey Dinner with Peppers and Onions
Tuesday
Meal: Skillet Sausage with Spaghetti Squash Noodles
Description: Sliced sausage links are browned in a skillet and tossed with tender spaghetti squash "noodles" for a hearty, pasta-free dinner. Finished with a touch of butter and herbs for extra flavor.
Sale items used: Kroger Dinner Sausage Links, Butternut/Spaghetti/Acorn Squash
Prep time: 45 minutes
Serving note: Use 1 package of sausage links (2 links per person) and about 2 lbs spaghetti squash (1 medium squash, roasted and shredded), enough for 2 servings.
Recipes:
- Spaghetti Squash with Sausage LOW CARB
- Easy Sausage Spaghetti Squash {Low-Carb}
- Italian Sausage Spaghetti Squash Skillet: Flavorful & Easy Dinner
Wednesday
Meal: Herb-Roasted Pork Tenderloin with Tri-Color Peppers
Description: A lean pork tenderloin is rubbed with herbs and roasted until juicy, then sliced and plated with the remaining sauteed tri-color peppers. A protein-packed, colorful low-carb meal.
Sale items used: St. Louis Style Pork Ribs or Boneless Pork Tenderloin, Kroger Tri-Color Peppers
Prep time: 40 minutes
Serving note: Use about 1 lb of pork tenderloin (roughly 0.5 lb per person) and the second half of the tri-color pepper pack (about 1 cup sliced) for 2 people.
Recipes:
- Pork Tenderloin with Peppers Recipe
- Keto Pork Tenderloin with Garlic Herb Butter
- 3 Pepper Pork Tenderloin Medallions Skillet Dinner - low carb, 30 minutes
Thursday
Meal: Baked Chicken with Buttered Acorn Squash
Description: Simple baked chicken breasts are seasoned and roasted until golden, paired with roasted acorn squash halves brushed with melted butter. A comforting, low-carb weeknight dinner.
Sale items used: Tyson Frozen Chicken, Butternut/Spaghetti/Acorn Squash, Land O Lakes Butter
Prep time: 55 minutes
Serving note: Use 2 chicken breasts from the frozen package (thawed) and about 1.5 lbs acorn squash (1 small squash, halved), with 1 tbsp butter per serving. Since total time nears an hour, thaw chicken and prep squash ahead to streamline cooking.
Recipes:
- A Nation of Moms Baked Chicken, Peaches and Acorn Squash Food
Friday
Meal: Lemon Butter Salmon with Mashed Butternut Squash
Description: Pan-seared salmon fillets are finished in a bright lemon butter sauce, served over creamy mashed butternut squash. An elegant, low-carb finish to the week.
Sale items used: Private Selection Marinated Salmon or Tilapia, Butternut/Spaghetti/Acorn Squash, Land O Lakes Butter, Kroger Lemons or Limes
Prep time: 35 minutes
Serving note: Use 2 salmon fillets from the package, about 2 lbs butternut squash (peeled, cubed, and mashed), 1 tbsp butter, and 1 lemon for the sauce, for 2 people.
Recipes:
- Salmon and Butternut squash
- Oven Baked Salmon Asparagus & Spaghetti Squash with Lemon Beurre Blanc Recipe
- Garlic Butter Sheet Pan Salmon and Veggies
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Kroger 85% Lean Ground Turkey (1 package): $2.99
- Kroger Tri-Color Peppers (1 pack, split across 2 days): $6.00
- Kroger Dinner Sausage Links (1 package): $3.99
- Spaghetti Squash (2 lbs): $2.98
- St. Louis Style Boneless Pork Tenderloin (1 lb): $2.99
- Tyson Frozen Chicken (1 package): $6.99
- Acorn Squash (1.5 lbs): $2.24
- Land O Lakes Butter (1 package, used across 2 days): $2.99
- Private Selection Marinated Salmon (1 package): $7.99
- Butternut Squash (2 lbs): $2.98
- Kroger Lemons (1 package): $4.99
Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Dried or fresh herbs (thyme, rosemary, parsley)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Kroger 80% Lean Ground Beef: $4.99/lb
- Kroger Beef Shaved Steak: 2 for $10.00
- Kroger 85% Lean Ground Turkey: $2.99 each with card
- Hormel Bacon: $4.99 each with digital coupon
- Tyson Frozen Chicken: $6.99 each with digital coupon
- Hormel Beef Entrée: $9.99 each with digital coupon
- Kroger Dinner Sausage Links: $3.99 with card
- Home Chef St. Louis Style Ribs: $14.99 with card
- Kroger 73% Lean Beef Burgers: $10.00 with card
- Kroger Cooked or Raw Large Shrimp: $6.00 with card
- Boneless Chuck Roast or Steaks: $9.49/lb
- St. Louis Style Pork Ribs or Boneless Pork Tenderloin: $2.99/lb
- Private Selection Marinated Salmon or Tilapia: $7.99 with card
- Simple Truth Organic 85% Lean Ground Beef: $20.00 with card
Deli and prepared on sale:
- Kroger Sweet Corn: $3.99 with card
- Home Chef Fried Chicken: $5.00 with card
- Private Selection Soup: $7.00 with card
- Wellshire Lunch Meat: $4.99 each with digital coupon
Produce on sale:
- Kroger Tri-Color Peppers: $6.00 with card
- Raspberries or Blackberries: 2 for $4.00
- California Red, Green or Black Seedless Grapes: $1.99/lb
- Kroger Lemons or Limes: $4.99 with card
- Butternut, Spaghetti or Acorn Squash: $1.49/lb
- Kroger Bartlett, Bosc or Red Pears: $5.00 with card
- Jumbo Blueberries: $5.99 with card
- Fresh-Cut Fruit Bowls: $5.00 with card
- Kroger Adorbs Seedless Mandarins or Honeycrisp Apples: $4.99 each with digital coupon
Dairy and eggs on sale:
- Chobani Greek Yogurt: 10 for $10.00
- Kroger Cheese: $1.49 each with digital coupon
- Land O Lakes Butter: $2.99 each with digital coupon
- Chobani Creamer: 2 for $9.00
- Ben & Jerry's Dairy-Free Dessert: $5.49 with card
- Fairlife Core Power Protein Shake: $4.29 with card
Bakery and bread on sale:
- Double Layer Cake: $15.99 each with digital coupon
- Wonder Bread, Buns or Mott's Applesauce Cups: $1.99 each with digital coupon
- Dot's Pretzels or Tate's Cookies: $4.99 each with digital coupon
- Private Selection Tiramisu Bar Cake: $12.99 each with digital coupon
- Pumpkin Snickerdoodle Muffins: $5.00 with card
- Pumpkin Pie: $6.99 with card
- Private Selection Pumpkin Cake Roll: $7.99 with card
- Private Selection Fresh Baked Butter Croissants: $5.00 with card
- Ball Park Buns or Nature's Own Perfectly Crafted Buns: $3.49 with card
Pantry on sale:
- Kroger Beans or Starkist Tuna: $0.88 each with card
- Pringles or Campbell's V8 Splash: $1.99 each
- Nabisco Family Size Crackers: $4.49 each
- Barilla Pasta: $1.39 each
- Rice-A-Roni or Pasta-Roni: $0.99 each
- Hellmann's Mayonnaise: $4.49 each
- Progresso Soup: $1.29 each with digital coupon
- Cap'n Crunch or Life Cereal / Quaker Instant Oatmeal: $1.49 each with digital coupon
- Knorr Pasta or Rice Sides: $0.99 each with digital coupon
- Folgers Coffee: $11.99 each with digital coupon
- Pop-Tarts: $3.29 each with digital coupon
- Swanson Broth: 2 for $5.00
- Rao's Pasta Sauce: $5.99 with card
- Nissin Ramen Bowl or Campbell's Spaghettios: 4 for $5.00
- Simple Truth Organic Broth: $2.00 with card
- Simple Truth Organic Tortilla Chips: $2.49 with card
- Starbucks Coffee: $7.99 each with digital coupon
- Private Selection Mac & Cheese or Kroger Queso Dip: $2.49 each with digital coupon
- Cascadian Farm Organic Cereal or Granola: $3.49 each with digital coupon
- Kroger Potato Chips: $1.79 with card
- Lay's Potato Chips, Cheetos, or Smartfood Popcorn: 4 for $10.00
- Party Size Tostitos: $3.99 with card
- Little Debbie Snack Cakes or David Protein Bar: 2 for $6.00
- Blue Diamond Almonds: $2.49 each with digital coupon
- Lifesavers or Skittles Gummies: $2.99 with card
Frozen on sale:
- Breyers Ice Cream or Talenti Gelato/Sorbetto: $2.99 each with digital coupon
- Klondike Ice Cream Bars: $2.99 each with digital coupon
- Freschetta Pizza: $3.99 each with digital coupon
- Nestlé Drumstick Cones or Cooked Perfect Meatballs: $6.99 each with digital coupon
- Farm Rich Appetizers: $5.99 each with digital coupon
- Birds Eye Steamfresh Vegetables or Simple Truth Organic 90 Second Rice: $1.79 each with digital coupon
- Popsicle Ice Pops or V8 Vegetable Juice: $4.49 each with digital coupon
- Stouffer's Family Size Entrée: $7.49 each with digital coupon
🛒 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.
$47.13
for 2 people · $23.57 per person
📍 Disclaimer: Prices and availability are based on the Kroger weekly sales flyer for the week of September 23, 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.