Meijer Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week you get pork on Monday and Friday, chicken on Tuesday and Thursday, and ground chuck on Wednesday, so dinner changes every night while the carbs stay low. Monday's pork chops come with garlic roasted broccoli, and the two Broccoli Crowns are $3.00. Tuesday's wings are $5.58 and Thursday's tenderloins are $7.98, both from the Fresh from Meijer Family Pack. The two Dole salad kits are $6.00 together, one for Wednesday's taco beef lettuce bowls and one for Friday's ribs. Use just the greens and skip the croutons and sugary dressing. Friday's ribs take over two hours, so rub them Thursday night and the next day they only need to bake low and slow.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Garlic Roasted Broccoli
Description: Fresh from Meijer Pork Loin Assorted Chops are seared in a skillet until golden and served with oven-roasted Broccoli Crowns. A quick pan sauce of butter and garlic finishes the plate.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops, Broccoli Crowns
Prep time: 30 minutes
Serving note: 2 lbs pork chops (about 2 chops per person) and 2 Broccoli Crowns (1 purchase of the 2 for $3.00 deal).
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: Fresh from Meijer Family Pack Chicken Wings are tossed in Frank's RedHot Sauce and butter after baking at high heat until crisp. They are served with a cool salad of Seedless English Cucumbers and Red, Yellow or Orange Bell Peppers.
Sale items used: Fresh from Meijer Family Pack Chicken Wings, Frank's RedHot Sauce, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers
Prep time: 50 minutes
Serving note: 2 lbs wings, 1/4 cup Frank's RedHot Sauce (1 bottle from the 2 for $7.00 deal bought at single-bottle share, listed below), 2 cucumbers and 2 bell peppers (1 pack of 4 for $5.00 shared across the week).
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: Certified Angus Beef Ground Chuck is browned in a skillet with taco spices and spooned over Dole salad kit greens, with no tortillas or shells. Frederik's by Meijer Salsa and shredded cheese top each bowl.
Sale items used: Certified Angus Beef Ground Chuck, Dole Chopped or Premium Salad Kits or Fresh from Meijer Salad Bowls, Frederik's by Meijer Salsa, Meijer Shredded, Sliced or Chunk Cheese
Prep time: 25 minutes
Serving note: 1.5 lbs ground chuck, 1 Dole salad kit (use the greens only, discard any croutons and sugary dressing), 1 jar salsa, 1 package shredded cheese.
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: Fresh from Meijer Family Pack Boneless Chicken Tenderloins are baked until cooked through and topped with a creamy sauce made from Kraft Philadelphia Soft Cream Cheese. Roasted Brussels Sprouts with crisp Meijer Bacon bits go alongside.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins, Kraft Philadelphia Soft Cream Cheese, Brussels Sprouts, Meijer Bacon
Prep time: 40 minutes
Serving note: 2 lbs chicken tenderloins, 1 tub cream cheese, 2 packages Brussels Sprouts is more than needed so buy 1 pair (2 for $5.00, about 1.5 lbs total), 1 package Meijer Bacon.
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: Fresh from Meijer Pork Loin Back Ribs are rubbed with paprika, garlic and pepper (no sugar, no BBQ sauce) and baked low and slow until tender. A crisp Dole salad kit, greens only with olive oil and vinegar, rounds out the plate.
Sale items used: Fresh from Meijer Pork Loin Back Ribs, Dole Chopped or Premium Salad Kits or Fresh from Meijer Salad Bowls
Prep time: 2 hours 15 minutes
Serving note: 4 lbs back ribs (1 lb per person), 1 Dole salad kit (the second kit from the 2 for $6.00 deal). Make-ahead: rub the ribs Thursday night and bake at 275F for about 2 hours, then finish under the broiler for 5 minutes.
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:
- Fresh from Meijer Pork Loin Assorted Chops (2 lbs): $3.98
- Broccoli Crowns (2 crowns): $3.00
- Fresh from Meijer Family Pack Chicken Wings (2 lbs): $5.58
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (4 for $5.00): $5.00
- Frank's RedHot Sauce (2 for $7.00): $7.00
- Certified Angus Beef Ground Chuck (1.5 lbs): $8.99
- Dole Chopped or Premium Salad Kits or Fresh from Meijer Salad Bowls (2 kits): $6.00
- Frederik's by Meijer Salsa (1 jar): $2.99
- Meijer Shredded, Sliced or Chunk Cheese (1 pack of 3 for $6.00): $6.00
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins (2 lbs): $7.98
- Kraft Philadelphia Soft Cream Cheese (1 tub): $3.49
- Brussels Sprouts (2 for $5.00): $5.00
- Meijer Bacon (1 package): $3.99
- Fresh from Meijer Pork Loin Back Ribs (4 lbs): $13.96
Pantry staples needed:
- Olive oil, butter, garlic, salt, pepper, paprika, taco seasoning (check for no added sugar), vinegar, chili powder, cumin
🏷️ 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.
$82.96
for 4 people · $20.74 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.