Meijer Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Thighs with Sauteed Bell Peppers and Mushrooms
Description: Juicy bone-in chicken thighs are seared until golden and cooked through, then served alongside colorful bell peppers and tender mushrooms sauteed in garlic and olive oil. This satisfying low-carb dinner is rich in protein and healthy fats, keeping net carbs well under 20g per serving.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($1.49/lb), Red/Yellow/Orange Bell Pepper ($1 each 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: Purchase approximately 1.5 lbs of chicken thighs (about 3 thighs) for 2 people at $1.49/lb; use 2 bell peppers and 1 package (8 oz) of mushrooms split between 2 servings. The chicken thighs come in a family pack, so freeze the remainder for later in the week or future meals.

Tuesday
Meal: Smithfield Pork Tenderloin with Roasted Vidalia Onions and Bolthouse Carrot Sides
Description: A Smithfield pork loin filet is seasoned and roasted to tender perfection, paired with sweet Vidalia onions that caramelize in the oven and Bolthouse carrot sides for a colorful, low-carb plate. The natural sweetness of the onions and carrots complements the savory pork beautifully without adding excessive 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: 55 minutes
Serving note: One Smithfield package (approximately 19.2 oz.) serves 2 people generously; use 0.5 lb of Vidalia onions (sliced into wedges) and 1 package of Bolthouse Carrot Sides split between 2 servings. Keep net carbs in check by limiting carrot sides to about half the package per person. Make-ahead tip: season the pork the night before and refrigerate to cut active prep time on Tuesday.

Wednesday
Meal: Bob Evans Sausage and Egg Scramble with Sauteed Spinach and Avocado
Description: Crumbled Bob Evans breakfast sausage is browned and folded into fluffy scrambled eggs, then served with wilted baby spinach sauteed in olive oil and fresh sliced avocado on the side. This hearty, protein-packed scramble is naturally very low in carbs and keeps both people full for hours.
Sale items used: Bob Evans Breakfast Sausage Roll 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 - buy 2 Baby Spinach), Extra Large Avocado ($1 each when you buy 7 or more)
Prep time: 20 minutes
Serving note: Use half the sausage roll (approximately 6-8 oz.) for 2 people and save the rest for another meal; use 4 large eggs total (2 per person); use 1 bag of baby spinach (6 oz.) split between 2 servings; slice 1 avocado and divide evenly. The Buy 2 Get 2 Free spinach deal means you get 4 bags - freeze or use extras during the week.
Recipes:
- Veggie & Sausage Low-Carb Egg Scramble

Thursday
Meal: Skillet-Seared Boneless Pork Loin Chops with Sauteed Bell Peppers and Vidalia Onions
Description: Thick boneless pork loin chops are seared in a hot cast-iron skillet until golden and juicy, then topped with a colorful medley of sauteed bell peppers and sweet Vidalia onions. This simple, bold low-carb dinner comes together quickly and delivers big flavor with minimal net carbs per serving.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless ($3.99 final price/lb), Red/Yellow/Orange Bell Pepper ($1 each when you buy 7 or more), Bulk Vidalia Onions ($1.29/lb)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of boneless pork loin chops (2 chops, roughly 0.5 lb each) for 2 people at $3.99/lb; use 2 bell peppers and 0.5 lb of Vidalia onions for the saute. You will already have Vidalia onions from Tuesday's purchase, so no additional onion buy is needed if you bought enough then.

Friday
Meal: Pan-Seared Seasoned Atlantic Salmon Portions with Cucumber and Avocado Salad
Description: Pre-seasoned Atlantic salmon portions are seared skin-side down in a hot skillet until crispy, then served alongside a refreshing salad of sliced mini cucumbers and creamy avocado dressed with olive oil and a squeeze of lemon. This elegant, omega-3-rich dinner is naturally low in carbs and takes under 25 minutes from start to finish.
Sale items used: Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. ($8.99), Seedless Mini Cucumbers 1 lb. bag ($1 each when you buy 7 or more), Extra Large Avocado ($1 each when you buy 7 or more)
Prep time: 25 minutes
Serving note: One 9 oz. package of salmon portions serves 2 people (approximately 4.5 oz. per person); use half the cucumber bag (about 0.5 lb) sliced for the salad and 1 avocado sliced and divided between 2 plates. Dress the salad simply with olive oil, salt, and pepper from your pantry.
Recipes:
- Salmon Avocado Salad - Low Carb (Keto)

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs (1.5 lbs): $2.24
- True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (x1 package, from 2 for $5 deal - buy 2): $5.00
- Smithfield Pork Loin Filet or Tenderloin 19.2-27.2 oz. (x1 package): $6.99
- Bulk Vidalia Onions (1 lb total): $1.29
- Bolthouse Carrot Sides 10-14 oz. (x1 package): $2.49
- Bob Evans Breakfast Sausage Roll 12-16 oz. (x1 package): $3.49
- True Goodness Organic Extra Large Eggs 18 ct. (x1 carton): $6.99
- Fresh from Meijer Baby Spinach 6 oz. (buy 2 get 2 free - pay for 2 bags): $0.00 (included in Buy 2 Get 2 Free; see note below)
- Fresh from Meijer Pork Loin Chops Boneless (1 lb): $3.99
- Bell Peppers - Red/Yellow/Orange (x4 peppers at $1 each, buy 7 or more required): $4.00
- Extra Large Avocado (x2 avocados at $1 each, buy 7 or more required): $2.00
- Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. (x1 package): $8.99
- Seedless Mini Cucumbers 1 lb. bag (x1 bag at $1, buy 7 or more required): $1.00

Note on Baby Spinach: The Buy 2 Get 2 Free deal requires purchasing 2 bags of Baby Spinach 6 oz. to receive 2 free. The flyer does not list a base price per bag for this item, so the cost of the 2 paid bags cannot be calculated and this item is listed under pantry staples below as a needed fresh item to price in-store.

Note on "$1 when you buy 7 or more" items: These deals require buying 7 qualifying items in the same transaction. The bell peppers, avocados, and cucumbers above are all eligible $1 items. To hit the 7-item minimum, plan to add a few additional $1 qualifying items from the produce section (such as extra cucumbers or avocados to use through the week) to unlock the $1 price on all of them.

Pantry staples needed:
- Olive oil (for searing and sauteing)
- Garlic (fresh or minced, for mushrooms and spinach)
- Salt and black pepper
- Lemon (for salmon salad dressing)
- Butter (optional, for basting pork chops or chicken)
- Fresh from Meijer Baby Spinach 6 oz. x2 bags (price in-store; part of Buy 2 Get 2 Free deal)