ALDI Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Bratwurst with Sauteed Multicolored Peppers and Avocado
Description: Two chicken bratwurst links are pan-seared until golden and sliced, then served alongside a colorful saute of sliced multicolored peppers cooked in olive oil with garlic and a pinch of red pepper flakes. Half a ripe avocado is sliced and fanned alongside for a creamy, satisfying finish that keeps net carbs well under 20g.
Sale items used: Simply Nature Organic Chicken or Chicken Cheddar Bratwurst 12 oz. ($4.95), Multicolored Peppers 3-pack ($2.29), Avocados ($0.69 each)
Prep time: 20 minutes
Serving note: Use 2 of the 4 bratwurst links (roughly 6 oz. cooked protein); save remaining 2 links in the fridge for later in the week or freeze them. Use 1 pepper from the 3-pack; save the other 2 for Tuesday and Thursday. Use 1 avocado. Net carbs approximately 8-10g.
Recipes:
- Pan-Fried Bratwurst Recipe
- Keto Bratwurst with Peppers and Onions
- Chicken and Avocado Skillet (low carb/Keto)

Tuesday
Meal: Oven-Baked Pork Spareribs with Roasted Multicolored Peppers and Baby Spinach Salad
Description: Rather than a full rack, a practical single-serving portion of spareribs (about 0.75 lb) is dry-rubbed with smoked paprika, garlic powder, salt, and pepper, then slow-baked at 300 degrees F for about 2 hours until tender and caramelized. Roasted multicolored pepper strips and a simple baby spinach salad dressed with olive oil and lemon round out the plate for a hearty, low-carb meal.
Sale items used: Smithfield Fresh Pork Spareribs ($1.99/lb), Multicolored Peppers 3-pack (already purchased Monday), Organic Baby Spinach 5-oz. pkg. ($2.49)
Prep time: 15 minutes active, approximately 2 hours total bake time
Serving note: Purchase approximately 0.75 lb of spareribs for 1 person (roughly 3-4 ribs); cost at $1.99/lb is approximately $1.49. Ask the butcher to cut a partial rack, or buy the smallest section available. Use 1 pepper from the remaining 2 in the pack. Use about half the spinach bag; save the rest for Wednesday and Friday. Make-ahead tip: season the ribs the night before and refrigerate uncovered so you can slide them straight into the oven when you get home. Net carbs approximately 6-8g.
Recipes:
- Oven Baked Spare Ribs (Low + Slow)

Wednesday
Meal: Skillet Turkey Burgers over Baby Spinach with Pepper Jack Cheese
Description: One seasoned turkey burger patty is cooked in a hot skillet with a drizzle of olive oil until juicy and cooked through, then topped with a slice of melted pepper jack cheese. It is served bunless directly over a bed of fresh baby spinach lightly dressed with olive oil and a squeeze of lemon, keeping this meal fully low-carb and satisfying.
Sale items used: Kirkwood Seasoned Turkey Burgers 32 oz. Frozen ($6.99), Organic Baby Spinach 5-oz. pkg. (already purchased Tuesday), Happy Farms Deli-Sliced Pepper Jack Cheese 7.5 oz. ($1.49)
Prep time: 15 minutes
Serving note: The 32 oz. package contains approximately 8 patties; use 1 patty for this meal and freeze the remaining 7 for future meals, making this a great value. Use 1-2 slices of pepper jack cheese; the rest of the pack keeps well in the fridge for Friday. Use the remaining spinach from Tuesday's bag. Net carbs approximately 4-6g.
Recipes:
- Keto Turkey Burgers (Super Juicy!)
- Spinach Turkey Burgers

Thursday
Meal: Broiled Chicken Thighs with Roasted Carrots and Avocado
Description: Two boneless skinless chicken thighs are seasoned with garlic powder, cumin, salt, and pepper, then broiled on high for 20-22 minutes until the skin is golden and the meat is juicy. A portion of baby peeled carrots is tossed in olive oil and roasted alongside, and half a sliced avocado adds healthy fat and creaminess to complete the plate.
Sale items used: Fresh Antibiotic Free Family Pack Boneless Skinless Chicken Thighs ($2.49/lb), Organic Baby Peeled Carrots 16-oz. bag ($1.49), Avocados ($0.69 each)
Prep time: 10 minutes active, approximately 25 minutes total cook time
Serving note: Purchase approximately 0.5 lb of chicken thighs (roughly 2 thighs) for 1 person; cost at $2.49/lb is approximately $1.25. The family pack will be larger; portion out 2 thighs and freeze the rest in individual portions for future meals. Use about 1 cup (roughly 4 oz.) of carrots from the bag; save the rest for snacking. Carrots have moderate carbs so keep the portion to 1 cup to stay under 20g net carbs. Use 1 avocado. Net carbs approximately 12-14g.
Recipes:
- Easy Roasted Chicken Thighs with Potatoes and Carrots Recipe
- Grilled Chicken with Avocado Salsa (Keto)

Friday
Meal: Grilled Shrimp Skewers with Sauteed Baby Spinach and Pepper Jack Cheese
Description: The frozen shrimp skewers are thawed and grilled or cooked in a grill pan with olive oil, garlic, and lemon until pink and slightly charred. They are served over a quick saute of baby spinach wilted in olive oil and garlic, then finished with a sprinkle of shredded or torn pepper jack cheese for a rich, protein-packed low-carb dinner.
Sale items used: Fremont Fish Market Shrimp Skewers 8 oz. Frozen ($6.99), Organic Baby Spinach 5-oz. pkg. ($2.49 - second bag needed), Happy Farms Deli-Sliced Pepper Jack Cheese 7.5 oz. (already purchased Wednesday)
Prep time: 15 minutes
Serving note: The 8 oz. shrimp skewer pack is a single-serving-friendly size; use the entire pack for this meal. Purchase a second bag of baby spinach since the first bag was used across Tuesday and Wednesday. Use 1-2 slices of the remaining pepper jack cheese. Net carbs approximately 3-5g.
Recipes:
- 20 Minute Grilled Shrimp Skewers
- Grilled Lemon Garlic Shrimp Skewers with Vegetables

SHOPPING LIST

Buy on sale:
- Simply Nature Organic Chicken Bratwurst 12 oz. (x1 pack): $4.95
- Smithfield Fresh Pork Spareribs (0.75 lb): $1.49
- Kirkwood Seasoned Turkey Burgers 32 oz. Frozen (x1 pack): $6.99
- Fresh Antibiotic Free Boneless Skinless Chicken Thighs (0.5 lb): $1.25
- Fremont Fish Market Shrimp Skewers 8 oz. Frozen (x1 pack): $6.99
- Multicolored Peppers (x1 three-pack): $2.29
- Avocados (x2): $1.38
- Organic Baby Spinach 5 oz. (x2 packs): $4.98
- Happy Farms Deli-Sliced Pepper Jack Cheese 7.5 oz. (x1 pack): $1.49
- Organic Baby Peeled Carrots 16 oz. (x1 bag): $1.49

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Lemon (for dressing and finishing)
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Cumin
- Red pepper flakes