Meijer Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Loin Assorted Chops with Sauteed Bell Peppers and Mushrooms
Description: A single bone-in pork loin assorted chop is seared in a hot skillet until golden and juicy, then served alongside colorful bell peppers and sliced mushrooms sauteed in butter and garlic. This satisfying low-carb plate is rich in protein and healthy fats with virtually no net carbs from the vegetable sides.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops Bone in ($1.99/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/$5)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of pork loin assorted chops (1 bone-in chop, roughly 0.5 lb at $1.99/lb = about $1.00); use 1 bell pepper and half an 8 oz container of mushrooms. Total active cook time is well under 60 minutes.
Recipes:
- Pork Chops with Fresh Mushrooms, Tomatoes and Bell Pepper Recipe
- Pork Chops with Super Creamy Mushroom Sauce

Tuesday
Meal: Baked Chicken Drumsticks with Romaine Salad and Avocado
Description: Two to three chicken drumsticks are seasoned with olive oil, garlic, and paprika then oven-baked until crispy-skinned and cooked through, served alongside a crisp romaine salad topped with sliced avocado and a drizzle of olive oil. This meal is naturally low-carb, high in protein, and loaded with healthy fats from the avocado.
Sale items used: Fresh from Meijer Family Pack Chicken Drumsticks All natural ($0.99/lb), Romaine Hearts 3 pk ($2/$5), Extra Large Avocado ($1 each when you buy 7 or more)
Prep time: 15 minutes prep, 40 minutes bake
Serving note: Purchase approximately 0.75 lb of drumsticks (roughly 2-3 drumsticks at $0.99/lb = about $0.74); use 1 romaine heart from the 3-pack and 1 avocado. Bake at 425 degrees F for 38-42 minutes; no make-ahead needed but drumsticks can be seasoned the night before.
Recipes:
- Easy Baked Chicken Drumsticks
- Keto Chicken Salad with Bacon and Avocado

Wednesday
Meal: Skillet Ground Beef and Bell Pepper Stir-Fry with Shredded Cheese
Description: Ground beef is browned in a skillet with diced bell peppers, onion, garlic, and cumin for a fast and flavorful one-pan meal, then finished with a generous handful of shredded cheese melted right on top. This dish is hearty, filling, and keeps net carbs very low by skipping any grains or starchy fillers.
Sale items used: Fresh from Meijer 80% Lean Ground Beef 3 lb. pkg. or larger ($4.99/lb), Red/Yellow/Orange Bell Pepper ($1 each when you buy 7 or more), Kraft Shredded or Chunk Cheese 7-8 oz ($2/$5)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of ground beef from the 3 lb package (0.5 lb at $4.99/lb = about $2.50); use 1 bell pepper and about 1/4 of the 7-8 oz bag of shredded cheese. The 3 lb package is the qualifying size for the sale price; use the remainder for other meals or freeze in portions.
Recipes:
- Low Carb Unstuffed Peppers Stir Fry Bowls
- Ground Beef Stir Fry - One-Pan, 20-Minute Meal
- Ground Beef Stir Fry

Thursday
Meal: Grilled Johnsonville Fresh Brats with Sauteed Bell Peppers and Onions
Description: Two Johnsonville fresh brats are grilled or pan-cooked until deeply browned and juicy, then served on a plate topped with sweet sauteed bell peppers and Vidalia onions - no bun needed to keep this low-carb. The combination of savory sausage with caramelized peppers and onions makes a satisfying and flavorful dinner for one.
Sale items used: Johnsonville Fresh Brats 19 oz ($4.79 each), Red/Yellow/Orange Bell Pepper ($1 each when you buy 7 or more), Vidalia Onions 5 lb. bag ($4.99 each)
Prep time: 25 minutes
Serving note: Use 2 brats from the 19 oz package (the full package contains approximately 5 brats; refrigerate or freeze the remaining 3 for later in the week or future meals); use 1 bell pepper and roughly 1/4 of the Vidalia onion bag (about 0.25 lb of onion). Keep net carbs in check by limiting onion to a small amount as a topping.
Recipes:
- Bratwurst with Peppers and Onions {Keto-Friendly and Gluten-Free}
- Grilled Brats with Peppers and Onions

Friday
Meal: Pan-Cooked Black Pearl Atlantic Salmon Burgers over Romaine with Avocado and Cucumber
Description: A Black Pearl Atlantic Salmon Burger is pan-seared in a skillet with a little olive oil until golden on both sides, then served over a bed of crisp romaine lettuce with sliced avocado and fresh mini cucumber rounds. This bright, omega-3-rich plate is completely grain-free and keeps net carbs well under 10g per serving.
Sale items used: Black Pearl Atlantic Salmon Burgers 10 oz ($4.99 each), Romaine Hearts 3 pk ($2/$5), Extra Large Avocado ($1 each when you buy 7 or more), Seedless Mini Cucumbers 1 lb. bag ($1 each when you buy 7 or more)
Prep time: 15 minutes
Serving note: The 10 oz package contains 2 salmon burgers; cook 1 burger for this meal and refrigerate the second for a quick lunch or next-day meal. Use 1 romaine heart, 1 avocado, and 3-4 mini cucumbers from the bag.
Recipes:
- Keto Salmon Cakes With Mustard Dill Sauce
- Salmon Avocado Salad - Low Carb (Keto)

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Pork Loin Assorted Chops Bone in (0.5 lb): $1.00
- Fresh from Meijer Family Pack Chicken Drumsticks All natural (0.75 lb): $0.74
- Fresh from Meijer 80% Lean Ground Beef 3 lb. pkg. (1 package, 3 lb): $14.97
- Johnsonville Fresh Brats 19 oz (x1 package): $4.79
- Black Pearl Atlantic Salmon Burgers 10 oz (x1 package): $4.99
- Romaine Hearts 3 pk (x1 package, part of $2/$5 deal - buy 2 for $5): $5.00
- Kraft Shredded or Chunk Cheese 7-8 oz (x1, part of $2/$5 deal - buy 2 for $5): $5.00
- True Goodness Organic Whole or Sliced White Mushrooms 8 oz (x1, part of $2/$5 deal - buy 2 for $5): $5.00
- Red/Yellow/Orange Bell Pepper (x7 to qualify for $1 each deal): $7.00
- Extra Large Avocado (x7 to qualify for $1 each deal): $7.00
- Seedless Mini Cucumbers 1 lb. bag (x7 to qualify for $1 each deal): $7.00
- Vidalia Onions 5 lb. bag (x1): $4.99

Pantry staples needed:
- Olive oil or butter (for searing and sauteing)
- Garlic (fresh or minced)
- Paprika
- Cumin
- Salt and black pepper
- Red pepper flakes (optional)