Meijer Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Thighs with Sauteed Bell Peppers and Mushrooms
Description: Two bone-in chicken thighs are seasoned and seared in a hot skillet until the skin is golden and crispy, then finished in the oven for juicy, tender meat. Sliced bell peppers and mushrooms are sauteed in the same pan with garlic and olive oil for a flavorful, low-carb one-pan meal.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($1.49/lb), Red/Yellow/Orange Bell Pepper ($1 when you buy 7 or more), True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (2 for $5)
Prep time: 35 minutes
Serving note: Use 2 chicken thighs, approximately 0.75 lb total at $1.49/lb. Use half of one bell pepper and half an 8 oz. container of mushrooms. The family pack will yield multiple meals worth of thighs - portion and freeze the remainder for later in the week or future use.

Tuesday
Meal: Smithfield Pork Tenderloin with Roasted Vidalia Onions and Bolthouse Carrot Sides
Description: A portion of Smithfield pork tenderloin is seasoned with garlic and herbs, then roasted in the oven until juicy and slightly caramelized on the outside. Sliced Vidalia onions roast alongside the pork, and Bolthouse Carrot Sides are steamed or roasted as a low-carb vegetable accompaniment - keep the carrot portion modest (about 3 oz.) to stay under 20g net carbs.
Sale items used: Smithfield Pork Loin Filet or Tenderloin 19.2-27.2 oz. ($6.99), Bulk Vidalia Onions ($1.29/lb), Bolthouse Carrot Sides 10-14 oz. ($2.49)
Prep time: 50 minutes
Serving note: The Smithfield package is 19.2-27.2 oz. - slice off a 6-8 oz. portion for tonight and refrigerate or freeze the rest for future meals. Use about 0.25 lb of Vidalia onion and limit carrot sides to roughly 3 oz. to keep net carbs in check. Make-ahead tip: roast the full tenderloin and slice portions throughout the week.

Wednesday
Meal: Bob Evans Sausage and Egg Scramble with Sauteed Spinach and Avocado
Description: A few slices of Bob Evans breakfast sausage patties or links are browned in a skillet, then combined with two scrambled eggs for a hearty, protein-rich scramble. Fresh baby spinach is wilted in the same pan and served alongside sliced avocado for healthy fats and a satisfying low-carb breakfast-for-dinner.
Sale items used: Bob Evans Breakfast Sausage Roll, Links or Patties 12-16 oz. ($3.49), True Goodness Organic Extra Large Eggs 18 ct. ($6.99), Fresh from Meijer Coleslaw 14 oz. or Baby Spinach 6 oz. (Buy 2, Get 2 Free), Extra Large Avocado ($1 when you buy 7 or more)
Prep time: 20 minutes
Serving note: Use 2-3 sausage patties or links (about 3-4 oz.) from the package and freeze the remainder. Use 2 eggs from the 18-count carton. Use a generous handful (about 2 oz.) of baby spinach and half of one avocado. The Buy 2 Get 2 Free spinach deal requires purchasing 4 units - share or use spinach across multiple meals this week.
Recipes:
- Veggie & Sausage Low-Carb Egg Scramble

Thursday
Meal: Skillet-Seared Boneless Pork Loin Chops with Sauteed Bell Peppers and Vidalia Onions
Description: One boneless pork loin chop is seasoned with salt, pepper, and smoked paprika, then seared in a cast iron skillet until golden brown and cooked through. Sliced bell peppers and Vidalia onions are sauteed in the same pan with a splash of broth for a colorful, low-carb fajita-style topping.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless ($3.99 final price/lb), Red/Yellow/Orange Bell Pepper ($1 when you buy 7 or more), Bulk Vidalia Onions ($1.29/lb)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of boneless pork loin chops, which is typically one chop, at $3.99/lb. Use half a bell pepper and about 0.2 lb of Vidalia onion. Both the bell pepper and onion are carry-overs from earlier in the week, so no additional purchase is needed if shopping once.

Friday
Meal: Pan-Seared Seasoned Atlantic Salmon Portions with Cucumber and Avocado Salad
Description: A Fresh from Meijer Seasoned Atlantic Salmon Portion is seared skin-side down in a hot skillet with olive oil until the skin is crispy, then flipped and finished to a perfect medium. A simple salad of sliced mini cucumbers and diced avocado tossed with lemon juice and olive oil provides a cool, creamy, low-carb contrast to the rich salmon.
Sale items used: Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. ($8.99), Seedless Mini Cucumbers 1 lb. bag ($1 when you buy 7 or more), Extra Large Avocado ($1 when you buy 7 or more)
Prep time: 20 minutes
Serving note: The 9 oz. salmon package is a single-serve portion, perfectly sized for one person. Use about 3-4 mini cucumbers from the bag and half of one avocado. The cucumber bag and avocados are carry-overs from earlier in the week's shopping.
Recipes:
- Salmon Avocado Salad - Low Carb (Keto)

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs (0.75 lb used, buy family pack approx. 3 lbs at $1.49/lb): $4.47
- Smithfield Pork Loin Filet or Tenderloin 19.2-27.2 oz. (1 package): $6.99
- Fresh from Meijer Pork Loin Chops Boneless (0.5 lb at $3.99/lb final price): $2.00
- Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. (1 package): $8.99
- Bob Evans Breakfast Sausage Roll, Links or Patties 12-16 oz. (1 package): $3.49
- True Goodness Organic Extra Large Eggs 18 ct. (1 carton): $6.99
- True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (2 packages at 2 for $5): $5.00
- Fresh from Meijer Baby Spinach 6 oz. (buy 2, get 2 free - purchase 2 at $0 listed, minimum 4 units required; estimated regular price not listed so excluded from total - see note below)
- Red/Yellow/Orange Bell Pepper (7 peppers at $1 each when you buy 7): $7.00
- Extra Large Avocado (7 avocados at $1 each when you buy 7): $7.00
- Seedless Mini Cucumbers 1 lb. bag (7 bags at $1 each when you buy 7): $7.00
- Bulk Vidalia Onions (0.5 lb at $1.29/lb): $0.65
- Bolthouse Carrot Sides 10-14 oz. (1 package): $2.49

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Dried Italian herbs or rosemary
- Chicken broth or beef broth (small amount for deglazing)
- Lemon juice or fresh lemon