Meijer Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh from Meijer Garlic Parmesan Atlantic Salmon Portions or Cheesy Spinach Salmon: $5.49
- Certified Angus Beef New York Strip Steak: $7.99/lb
- Pork Loin Chops: BOGO of equal or lesser value
- Meijer Bacon 16 oz: $4.99
- Fresh from Meijer Family Pack Chicken Thighs: $2.99/lb
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Fresh from Meijer Chicken Sausage 12 oz: $3.49

Vegetables on sale:
- Wrapped Broccoli Bunch: $1.49
- Tropical Avocados: $1.99 each
- Multicolor Peppers 3 ct: $2.99
- Green Onions Bunch: $0.99
- Flavor Bombs Tomatoes 12 oz or Seedless Mini English Cucumbers: BOGO $1 off

5-DAY MEAL PLAN

Monday
Meal: Garlic Parmesan Salmon with Roasted Broccoli and Avocado
Description: One pre-seasoned Garlic Parmesan Atlantic Salmon portion is roasted in the oven until golden and flaky, served alongside broccoli florets tossed in olive oil and garlic and roasted until crisp-tender. Half a ripe avocado is sliced and served alongside for a dose of healthy fat that rounds out this satisfying, zero-starch plate.
Sale items used: Fresh from Meijer Garlic Parmesan Atlantic Salmon Portion ($5.49 per pack - use 1 portion), Wrapped Broccoli Bunch ($1.49), Tropical Avocados ($1.99 each)
Prep time: 25 minutes
Serving note: 1 salmon portion (approximately 5-6 oz), 1.5 cups broccoli florets (roughly half the bunch), half an avocado - net carbs approximately 6g
Recipes:
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan
- Keto Garlic Butter Salmon and Broccoli Sheet Pan Dinner
- Garlic Parmesan Salmon Recipe Low Carb Keto

Tuesday
Meal: Seared New York Strip Steak with Sauteed Multicolor Peppers and Green Onions
Description: A single New York Strip Steak (approximately 8-10 oz) is seasoned with salt, pepper, and garlic powder, then seared in a cast iron pan to your preferred doneness. Sliced multicolor peppers and chopped green onions are sauteed in butter and served alongside as a vibrant, low-carb accompaniment.
Sale items used: Certified Angus Beef New York Strip Steak ($7.99/lb - purchase approximately 0.6 lb for 1 person), Multicolor Peppers 3 ct ($2.99), Green Onions Bunch ($0.99)
Prep time: 20 minutes
Serving note: 1 steak approximately 8-10 oz (roughly $5.00 worth), half of 1 pepper sliced, 3 green onions chopped - net carbs approximately 7g
Recipes:
- Pepper Steak: Low Carb Copycat Recipe
- Keto Chinese Pepper Steak (Stir Fry)
- 20 Minute Pepper Steak Stir Fry

Wednesday
Meal: BOGO Pork Loin Chops with Bacon-Wrapped Broccoli
Description: Two pork loin chops are purchased using the BOGO deal, with one chop seasoned and pan-seared then finished in the oven while the second is stored for a future meal or leftovers. Broccoli florets are wrapped with strips of bacon and roasted until the bacon is crispy and the broccoli is tender, creating a rich, satisfying low-carb side.
Sale items used: Pork Loin Chops BOGO (purchase 2 chops, pay for 1 - approximately $3.00-$4.00 for the pair depending on weight), Meijer Bacon 16 oz ($4.99), Wrapped Broccoli Bunch ($1.49 - use remaining half from Monday)
Prep time: 35 minutes
Serving note: 1 pork loin chop (approximately 6-8 oz) for tonight, second chop refrigerated or frozen for later use, 4 strips of bacon wrapped around 1.5 cups broccoli florets - net carbs approximately 5g
Recipes:
- Keto Oven Baked Pork Chops & Broccoli One Pan Meal
- Bacon Wrapped Pork Chops
- Juicy Bacon Wrapped Pork Chops

Thursday
Meal: Sheet Pan Chicken Thighs with Roasted Peppers and Cucumber Salad
Description: Two bone-in, skin-on chicken thighs are seasoned with garlic, paprika, olive oil, salt, and pepper, then roasted on a sheet pan alongside multicolor pepper strips until the skin is crispy and the meat is cooked through. A simple cucumber salad made from sliced mini English cucumbers tossed with olive oil, green onions, and a splash of vinegar serves as a cool, refreshing low-carb side.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($2.99/lb - pull 2 thighs from the family pack, approximately 0.75 lb), Multicolor Peppers 3 ct (remaining peppers from Tuesday), Seedless Mini English Cucumbers - BOGO $1 off (buy 2 packs, use 2-3 cucumbers), Green Onions Bunch (remaining from Tuesday)
Prep time: 40 minutes
Serving note: 2 chicken thighs (approximately 10-12 oz total), half a pepper sliced and roasted, 2 mini cucumbers sliced for salad - net carbs approximately 8g
Recipes:
- Crispy Baked Sheet Pan Chicken Thighs
- Sheet Pan Greek Chicken
- Mediterranean Chicken Salad

Friday
Meal: Sauteed Shrimp and Chicken Sausage Skillet with Broccoli and Avocado
Description: A generous portion of raw shrimp is sauteed in garlic butter alongside sliced chicken sausage in a single skillet, creating a flavorful protein-packed combination with minimal cleanup. Steamed or sauteed broccoli florets and sliced avocado are served on the side to complete the plate with fiber and healthy fats.
Sale items used: Frederik's by Meijer Raw Shrimp 16 oz ($9.96 - use approximately half the bag, roughly 8 oz), Fresh from Meijer Chicken Sausage 12 oz ($3.49 - use 2 links), Wrapped Broccoli Bunch (purchase a second bunch if needed at $1.49), Tropical Avocados ($1.99 - use second avocado or remaining half)
Prep time: 20 minutes
Serving note: 8 oz shrimp (approximately 10-12 medium shrimp), 2 chicken sausage links sliced, 1.5 cups broccoli florets, half an avocado sliced - net carbs approximately 9g
Recipes:
- Keto Shrimp, Sausage & Broccoli Skillet
- Cajun Shrimp and Sausage Skillet
- Low Carb Shrimp and Sausage Skillet

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Garlic Parmesan Atlantic Salmon Portions (1 pack): $5.49
- Certified Angus Beef New York Strip Steak (approximately 0.6 lb): $4.80
- Pork Loin Chops BOGO (buy 2, pay for 1 - approximately 1.5 lbs total): $4.00
- Meijer Bacon 16 oz: $4.99
- Fresh from Meijer Family Pack Chicken Thighs (purchase family pack, use 2 thighs, freeze the rest): $4.49
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Fresh from Meijer Chicken Sausage 12 oz: $3.49
- Wrapped Broccoli Bunch (buy 2): $2.98
- Tropical Avocados (buy 2): $3.98
- Multicolor Peppers 3 ct: $2.99
- Green Onions Bunch: $0.99
- Seedless Mini English Cucumbers BOGO $1 off (buy 2 packs): $3.49

Pantry staples needed:
- Olive oil
- Butter (or use Land O'Lakes Butter Sticks on sale for $3.99)
- Garlic (fresh or minced)
- Salt and black pepper
- Paprika or smoked paprika
- Garlic powder
- Red wine vinegar or apple cider vinegar (for cucumber salad)
- Parmesan cheese (optional topping for salmon and broccoli)

ESTIMATED TOTAL

Review of "Buy on sale" items: $5.49 + $4.80 + $4.00 + $4.99 + $4.49 + $9.96 + $3.49 + $2.98 + $3.98 + $2.99 + $0.99 + $3.49 = $51.65

Total: $51.65 for 1 person | $51.65 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Meijer store for actual pricing.