Meijer Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Garlic Roasted Broccoli
Description: Two center cut pork chops are seared until golden and finished in the pan with butter. They are served with a tray of garlic roasted broccoli crowns, about 6g net carbs per serving.
Sale items used: Pork Loin Center Cut Chops, Broccoli Crowns
Prep time: 30 minutes
Serving note: Use 1.25 lbs of chops (2 chops, about 10 oz each) and 2 broccoli crowns (about 3/4 lb). Toss broccoli with 1 tbsp olive oil and 3 cloves minced garlic, and roast at 425F for 20 minutes while the chops sear, 4-5 minutes per side.
Recipes:
- 5-Ingredient Garlicky Pork Chops and Broccoli Recipe
- Sheet Pan Pork Chops with Garlic Broccoli
- Garlic Butter Pan-Seared Pork Chops
Tuesday
Meal: Crispy Baked Chicken Wings with Cucumber and Pepper Salad
Description: Wings are dried, tossed in baking powder and spices, and baked until crackling crisp. A cool cucumber and bell pepper salad with olive oil and vinegar balances the heat.
Sale items used: Chicken Wings, Seedless English Cucumbers, Bell Peppers
Prep time: 15 minutes prep, 50 minutes cook
Serving note: Use 2 lbs of wings (about 14-16 pieces), 1 cucumber and 1 bell pepper. Toss wings with 1 tbsp baking powder, 1 tsp salt, 1 tsp paprika and 1 tsp garlic powder, then bake on a rack at 425F for 45-50 minutes, flipping halfway. Slice the salad vegetables while the wings bake.
Recipes:
- Baked Korean-Inspired Chicken Wings
- Crispy Baked Chicken Wings
- Low-Carb Keto Buffalo Chicken Wings
Wednesday
Meal: Skillet Beef Taco-Seasoned Ground Chuck Lettuce Bowls with Salsa
Description: Ground chuck is browned with homemade sugar-free taco seasoning and spooned into crisp lettuce cups. Topped with salsa, shredded cheese and sour cream, it is about 5g net carbs per serving.
Sale items used: Ground Chuck, Salsa, Salad Bowl (for lettuce)
Prep time: 20 minutes
Serving note: Use 1 lb of ground chuck, 1 salad bowl for the lettuce leaves, and about 1/2 cup salsa for the two of you. Brown the beef 8-10 minutes, drain excess fat, and stir in 2 tbsp taco seasoning with 1/4 cup water. Save the remaining salsa for the week.
Recipes:
- Ground Beef Taco Salad - Keto Bowls
- Keto Taco Salad Recipe With Ground Beef
- Easy Keto Taco Bowls - Ground Beef Lettuce
Thursday
Meal: Oven-Baked Chicken Tenderloins with Cream Cheese Sauce and Brussels Sprouts
Description: Chicken tenderloins bake alongside halved Brussels sprouts until tender and browned. A quick garlic cream cheese sauce is spooned over the top, about 9g net carbs per serving.
Sale items used: Chicken Tenderloins, Philadelphia Soft Cream Cheese, Brussels Sprouts
Prep time: 35 minutes
Serving note: Use 1 lb of tenderloins and 3/4 lb Brussels sprouts (1 bag). Roast both at 400F for 20-25 minutes. Warm 1/4 cup cream cheese with 1/4 cup chicken broth or cream, 1 minced garlic clove, salt and pepper until smooth.
Recipes:
- Roasted Chicken & Pancetta in a Lemon Cream Sauce
- Chicken Alfredo Brussels Sprouts
- Brussels Sprouts Bacon Chicken in Parmesan Sauce
Friday
Meal: Slow-Baked Back Ribs with Sugar-Free Dry Rub and Side Salad
Description: A half rack of pork back ribs is rubbed with a sugar-free spice blend and baked low and slow until tender. A crisp side salad from a salad bowl cuts through the richness.
Sale items used: Pork Loin Back Ribs, Salad Bowl
Prep time: 15 minutes prep, 2 hours 30 minutes cook
Serving note: Use 2.5 lbs of ribs (about a half rack to a full small rack, 1/2 rack per person is generous). Rub with 1 tbsp paprika, 2 tsp garlic powder, 1 tsp each salt, pepper and cumin, wrap in foil, and bake at 300F for 2 to 2.5 hours. Season the night before and refrigerate for more flavor, and toss the salad just before serving.
Recipes:
- Slow Cooker Keto Ribs Recipe
- Keto Ribs Recipe (Slow Cooker or Pressure Cooker)
- Keto Dry Rub Ribs Low Carb Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Pork Loin Center Cut Chops (1.25 lbs): $3.74
- Broccoli Crowns (x1 pack of 2): $3.00
- Chicken Wings (2 lbs): $5.58
- Seedless English Cucumbers or Bell Peppers (x1 pack of 4, 1 cucumber and 1 pepper used): $5.00
- Certified Angus Beef Ground Chuck (1 lb): $5.99
- Frederik's by Meijer Salsa (x1 jar): $2.99
- Salad Bowls (x2, 2 for $6.00): $6.00
- Chicken Tenderloins (1 lb): $3.99
- Philadelphia Soft Cream Cheese (x1): $3.49
- Brussels Sprouts (x1 pack of 2): $5.00
- Pork Loin Back Ribs (2.5 lbs): $8.73
Pantry staples needed:
- Olive oil, butter, garlic, salt, pepper
- Baking powder, paprika, garlic powder, cumin, chili powder, onion powder
- Vinegar, chicken broth or cream
- Shredded cheese and sour cream (optional for tacos)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Chuck Roast: $6.99/lb
- Certified Angus Beef New York Strip Steak: $12.99/lb
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins: BOGO $1.00
- Fresh from Meijer Pork Loin Back Ribs: $3.49/lb
- Frederik's by Meijer Twin Pack Lobster Tails or Lobster Scored Claws and Arms: $15.99
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Fresh from Meijer Family Pack Chicken Wings: $2.79/lb
- Fresh from Meijer Pork Loin Assorted Chops: $1.99/lb
- Fresh from Meijer Pork Loin Center Cut Chops: $2.99/lb
- Certified Angus Beef Ground Chuck: $5.99/lb
- Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts, Strips or Tenderloins: $5.99/lb
- Meijer Bacon: $3.99
- Frederik's by Meijer Boneless Quarter Ham: $9.99
- Oscar Mayer P3 Snacks or Lunchables: 3 for $5.00
- Kraft Singles American Cheese Slices or Oscar Mayer Beef Bologna: $5.99
- Oscar Mayer Fully Cooked Bacon: 2 for $9.00
Deli and prepared on sale:
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $9.99/lb
- Dietz & Watson Cheese: $6.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: 2 for $6.00
- Sabra Hummus: $5.49
- Frederik's by Meijer Liege Waffles: 2 for $8.00
Produce on sale:
- California Red Seedless Grapes: $1.49/lb
- Cara Cara Navel Oranges, Mandarin Oranges or Granny Smith Apples: $3.99
- Dole Chopped or Premium Salad Kits or Fresh from Meijer Salad Bowls: 2 for $6.00
- Bulk Sweet Potatoes: $0.99/lb
- Local Apple Tote Bag: $0.99/lb
- Frederik's by Meijer Autumncrisp Grapes: $5.99
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers: 4 for $5.00
- Frederik's by Meijer Gourmet Caramel Apple: $5.99
- Naturipe Berry Snacks: 2 for $5.00
- Brussels Sprouts: 2 for $5.00
- Organic Brussels Sprouts: $4.49
- Yellow or Red Potatoes: $2.99
- Broccoli Crowns: 2 for $3.00
Dairy and eggs on sale:
- Kraft Singles: $2.99
- Country Crock Spread or Drizzle & Sizzle: $2.99
- Kraft Philadelphia Soft Cream Cheese: $3.49
- Tillamook Chunk, Shredded, Sliced or Cream Cheese: 2 for $7.00
- Silk Almondmilk: $2.79
- Coffee mate Creamer: $5.99
- Coffee mate Natural Bliss Creamers or Starbucks Creamers: 2 for $8.00
- International Delight Flavored Creamers or Cold Foam Creamers: 2 for $7.00
- Meijer Shredded, Sliced or Chunk Cheese: 3 for $6.00
- Chobani Greek Yogurt: $3.99
- Purple Cow Ice Cream or Frozen Yogurt: $2.99
- Kraft Philadelphia Whipped Cream Cheese: $3.89
- Nestlé Refrigerated Cookie Dough: 2 for $7.00
Bakery and bread on sale:
- King's Hawaiian Rolls or Buns: $3.99
- Fresh from Meijer 8" Single Layer Carrot Cake: $9.99
- Ball Park Buns: 2 for $5.00
- Fresh from Meijer 4 Ct. Unfilled Muffins or 12 Ct. Mini Muffins: $4.49
Pantry on sale:
- Ken's Dressing: $3.99
- Barilla Pasta: 3 for $4.00
- Bush's Chili Beans, Hunt's Tomatoes, Rotel Tomatoes or Del Monte Canned Vegetables: 4 for $5.00
- Meijer Party Size Potato Chips or Tortilla Chips: 2 for $5.00
- M&M's or Mars Party Size Bagged Candy: $14.99
- Bush's Baked Beans or Grillin' Beans: 2 for $5.00
- Randall Deluxe Beans: $4.19
- Campbell's Chunky Soup: 4 for $5.00
- Kettle & Fire Bone Broth: $8.99
- Meijer Heat & Eat Rice: $1.39
- Kraft Grated Cheese: $3.99
- Fiesta Grande Tortilla Chips or Salsa: $4.99
- Tasty Bite Rice or Entrée: $2.89
- Pace Salsa or Picante, Nacho Sauce or Queso Bowl: $2.49
- Meijer Salad Dressing: 2 for $4.00
- Frank's RedHot Sauce: 2 for $7.00
- Ragu Pasta Sauces: 4 for $6.00
- La Banderita Flour Taco Tortillas: $2.49
- Hellmann's Mayo Squeeze or Flavored Mayo: 2 for $8.00
- Kellogg's Raisin Bran, Frosted Flakes or Special K Cereal: $1.99
- Krusteaz Muffin, Cake or Quick Bread Mixes: 2 for $5.00
- Mott's Applesauce: 2 for $5.00
- Quaker Instant Premium Oatmeal: $3.99
- Kellogg's Pop-Tarts: $1.99
- Nature Valley Granola Bars or Betty Crocker Fruit Snacks: $5.49
- Betty Crocker Pouch Cookie Mixes or Delights Brownie Mixes: 2 for $6.00
- Donut Shop, McCafé, Caribou or Green Mountain K-Cups: $5.99
- Bigelow Tea: 2 for $6.00
- Halloween Trick or Treat Non-Chocolate Bagged Candy: $4.49
- Brach's Candy Corn: $4.99
- Halloween Snack Size Bagged Chocolate: $5.79
- Twizzlers Licorice or Jolly Rancher Ropes: $3.99
- Wonderful Pistachios: $8.59
- Hershey's King Size Candy Singles: 2 for $5.00
- Dove Large Bag Chocolate: $8.99
- Little Debbie Family Packs: 2 for $5.00
- Doritos, Cheetos, Tostitos Tortilla Chips or Dips: 3 for $9.00 when you buy 3 or more
- Pringles: 3 for $7.00 when you buy 3 or more
- Jack Link's Jerky: $9.99
- Tate's Cookies: $4.99
- Pepperidge Farm Goldfish: $7.99
- Meijer Fudge Cookies or Crackers: 2 for $5.00 when you buy 2 or more
- Oreo Cookies or Chips Ahoy Cookies: 2 for $7.00 when you buy 2 or more
- V8 Vegetable Juice or V-Fusion: $2.99
- Faygo Pop: 2 for $7.00 when you buy 2 or more
- Heinz Ketchup Easy Squeeze or Simply Ketchup: $3.99
- Heinz Relish or Yellow Mustard: $1.99
- Kraft BBQ Sauce or Bullseye BBQ Sauce: $1.49
- Heinz Flavor Tour Sauce: $2.99
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.99
- Kraft Power Mac and Cheese Dinner: $1.99
- Classico Pasta Sauce or Creamy Alfredo Pasta Sauce: $1.99
- Kraft Mac & Cheese: $3.99
- Kraft Deluxe or Velveeta Macaroni & Cheese: $1.49
- Velveeta Cheese: $7.49
- Oscar Mayer Lunchables with Drink: 2 for $5.00
- Claussen Pickles: 2 for $8.00
- Maxwell House Ground Coffee: $11.99
- Taco Bell Dinner Kits, Flavored Shells or Taco Sauces: BOGO $1.00
- Kool-Aid Jammers: 2 for $5.00 when you buy 2 or more
- Crystal Light On-The-Go Drink Mixes: 2 for $6.00 when you buy 2 or more
- Jell-O Pudding, Gelatin or Temptations: 2 for $6.00
- Frederik's by Meijer Salsa: $2.99
- Frederik's by Meijer Asian or Hispanic Cooking Sauce: $2.99
- Frederik's by Meijer Salad Dressing, Marinade or Wing Sauce: $3.49
- Frederik's by Meijer 100% Pure Maple Syrup: $5.99
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $2.99
- Ice Mountain Natural Spring Water: $4.99
- Frederik's by Meijer Coffee or Pods: $7.99
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products (24 pk): $12.49
- Coca-Cola, Pepsi or Dr Pepper Products (2 liter): 2 for $5.00 when you buy 2 or more
- Simply or Minute Maid Drinks or Gold Peak Tea: $1.99
- Simply Juice: 2 for $8.00
- Starbucks Iced Coffee: $4.99
- Nestlé Toll House Morsels: 2 for $8.00
- Bloom Energy or Cafe Bustelo Coffee Beverages: 2 for $5.00 when you buy 2 or more
- Protein2o Infused Water: 2 for $5.00 when you buy 2 or more
- Monster or Reign Energy Drinks: 3 for $7.00 when you buy 3 or more
- Glaceau smartwater or Eternal Naturally Alkaline Spring Water: $5.99
- Java Monster Coffee + Energy Drinks or Propel Electrolyte Water Beverages: $8.99
Frozen on sale:
- DiGiorno Rising Crust, Hand Tossed, Wood Fired or Pizzeria Thin Frozen Pizza: $4.99
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: 4 for $10.00
- Banquet Frozen Mega Bowls or Jimmy Dean Frozen Bowls: 4 for $10.00
- Perdue Frozen Prepared Chicken or Yummy Frozen Chicken: $4.99
- Birds Eye Voila! Frozen Meal or Bertolli Frozen Skillet Meal: $5.99
- On-Cor Family Meals or Banquet Multi-Serve Frozen Meals: 3 for $12.00
- Smucker's Uncrustables: 2 for $8.00
- Birds Eye Steamfresh Frozen Vegetables: 5 for $6.00
- Ore-Ida Frozen Potatoes: 2 for $9.00
- Outshine Fruit Bars or Frollies Ice Pops: $2.99
- Ben & Jerry's Ice Cream or Talenti Gelato or Sorbetto: 2 for $8.00
- Meijer Frozen Pizza: 3 for $9.00
- Meijer Frozen Appetizers: $7.99
- Meijer Stuffed Chicken Breasts: $9.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$53.51
for 2 people · $26.75 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of October 07, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Meijer.