Meijer Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Chicken Thighs with Multicolor Peppers and Onions
Description: Bone-in chicken thighs are seared until the skin is crisp, then roasted over sliced peppers and onion until tender and juicy. A hearty low-carb dinner for two with about 6g net carbs per serving.
Sale items used: Chicken Thighs ($1.69/lb), Multicolor Peppers 3 ct., Yellow Onions 3 lb. bag
Prep time: 40 minutes
Serving note: Use 1.5 lbs bone-in chicken thighs (about 4 thighs, assumed total weight 1.5 lbs), 2 peppers, and 1/2 onion. Peppers and onion are cooked in the same skillet as the chicken. The third pepper is saved for Friday.
Recipes:
- Sheet Pan Chicken Thighs with Peppers and Onions
- Fajita-Inspired Sheet Pan Chicken Thighs and Peppers
- Sheet Pan Chicken Thighs
Tuesday
Meal: Pan-Seared Pork Loin Chops with Sour Cream Pan Sauce and Roasted Carrots
Description: Two bone-in pork chops are seared and finished with a quick sour cream pan sauce. Roasted baby carrots in a modest portion keep the plate low-carb at roughly 9g net carbs per serving.
Sale items used: Pork Loin Assorted Chops ($1.79/lb), Daisy Sour Cream 24 oz., Baby-Cut Carrots 1 lb. bag
Prep time: 35 minutes
Serving note: Use 2 bone-in chops (assumed total weight 1.25 lbs), 1/4 cup sour cream, and about 6 oz (roughly 1/3 of the bag) of baby carrots, roasted at 425F for 20 minutes. Keep the remaining sour cream for Wednesday's topping.
Recipes:
- Creamy Garlic Parmesan Pork Chops (Easy Low Carb Dinner)
- Pan-seared Pork Chops with Carrots and Onions in a Light Gravy Sauce
- Creamy Garlic Parmesan Pork Chops
Wednesday
Meal: Bacon and Cheese Egg Skillet Scramble with Avocado
Description: Crisp bacon, fluffy eggs, and melted cheddar are scrambled in one skillet and served with sliced avocado. Rich, filling, and only about 4g net carbs per serving.
Sale items used: Oscar Mayer Bacon 12-16 oz., Eggland's Best Eggs Dozen, Sargento Shredded Cheese, Small Avocados 3 ct. bag
Prep time: 20 minutes
Serving note: Use 4 slices bacon, 6 eggs, 1/2 cup shredded cheese (about half the bag), and 1 avocado, split between two. Add a spoonful of sour cream on top if you like. Save the remaining bacon and avocados for other meals.
Recipes:
- Keto Scrambled Egg with Bacon and Avocado
- Avocado Scrambled Eggs
- Avocado Scrambled Eggs
Thursday
Meal: Oven-Baked Spareribs with Sugar-Free Dry Rub
Description: A half rack of spareribs is coated in a sugar-free paprika, garlic, and cumin rub and slow-baked until tender. Under 3g net carbs per serving.
Sale items used: Pork Spareribs ($2.79/lb)
Prep time: 15 minutes active, 2 hours 15 minutes total
Serving note: Buy about 2.5 lbs of spareribs, which is roughly half a rack, enough for two hungry people with leftovers. Rub the ribs up to a day ahead and refrigerate. Bake covered at 300F for 2 hours, then uncover and bake 15 more minutes. Serve with a side of sliced avocado.
Recipes:
- Juicy Keto Ribs - Oven Baked Recipe
- Dry Rub Ribs
- Oven Baked Dry Rub Ribs
Friday
Meal: Pan-Seared Top Sirloin Steak with Garlic Butter Peppers
Description: A thick sirloin is seared to your preferred doneness and served with peppers sauteed in garlic butter. A quick, steakhouse-style low-carb dinner with about 5g net carbs per serving.
Sale items used: Certified Angus Beef Top Sirloin Steak ($9.99/lb), Multicolor Peppers (leftover), Yellow Onions
Prep time: 20 minutes
Serving note: Use one 1 lb sirloin steak (assumed total weight 1 lb), split between two. Saute 1 sliced pepper with 2 cloves garlic in 1 tbsp butter. Let the steak rest 5 minutes before slicing.
Recipes:
- Skillet Garlic Butter Steak
- Pan-Seared Steak with Garlic Butter
- Sirloin Steak with Garlic Butter (Pan Seared)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Chicken Thighs (1.5 lbs): $2.54
- Pork Loin Assorted Chops (1.25 lbs): $2.24
- Pork Spareribs (2.5 lbs): $6.98
- Certified Angus Beef Top Sirloin Steak (1 lb): $9.99
- Oscar Mayer Bacon (x1 pack): $4.99
- Multicolor Peppers 3 ct. (x1 pack): $2.99
- Yellow Onions 3 lb. bag (x1 bag): $2.49
- Baby-Cut Carrots 1 lb. bag (x1 bag): $0.39
- Small Avocados 3 ct. bag (x1 bag): $2.99
- Daisy Sour Cream 24 oz. (x1 tub): $2.69
- Eggland's Best Cage Free Eggs Dozen (x1 dozen): $2.99
- Sargento Shredded Cheese (x1 bag): $1.99
Pantry staples needed:
- Salt, black pepper, olive oil, butter, garlic, paprika, cumin, garlic powder, onion powder, chili powder, sugar-free sweetener (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh from Meijer Family Pack Chicken Breasts: $2.59/lb
- Fresh from Meijer Family Pack Chicken Thighs: $1.69/lb
- Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in: $1.99/lb
- Fresh from Meijer Pork Shoulder Boneless Country Style Ribs: $3.69/lb
- Fresh from Meijer Pork Loin Assorted Chops Bone in: $1.79/lb
- Fresh from Meijer Pork Loin Center Cut Chops Bone in: $2.79/lb
- Certified Angus Beef Top Sirloin Steak: $9.99/lb
- Wright Bacon 24 oz.: $8.99
- Wright Bacon 40 oz.: $14.99
- Frederik's by Meijer Ham, Chicken or Turkey Deli Dept. only: $9.99/lb
- Frederik's by Meijer Cheese Deli Dept. only: $6.99/lb
- Fresh from Meijer 80% Lean Ground Beef 3 lb. pkg. or larger: $4.29/lb
- Certified Angus Beef Round Roast: $7.99/lb
- Jennie-O Ground Turkey 3 lbs. 93% lean Fresh: $14.99
- Hormel Fully Cooked Beef Entrée 15 oz.: $8.49
- Fresh from Meijer Seafood Meal 11-15 oz. pkg.: $8.99
- Fresh from Meijer Pork Spareribs Fresh, never frozen: $2.79/lb
- Fresh from Meijer St. Louis Style Spareribs Fresh, never frozen: $2.99/lb
- Fresh from Meijer Marinated Pork Tenderloin, Filet or Roast 18.4-32 oz.: $5.99
- Eckrich 2 Pc. Sausage Ropes 10-14 oz., Smok-Y Links 8.3 oz., Sausage Links 13-14 oz. or Li'l Smokies 12-14 oz.: $2.29 each, buy 5 for $1.29 each
- Johnsonville Smoked Brats or Smoked Sausage Rope 12-14 oz. or Breakfast Sausage 9.6-12 oz.: $3.29 each, buy 5 for $2.29 each
- Oscar Mayer Bacon 12-16 oz.: $4.99 each, buy 5 for $3.99 each
- Fresh from Meijer Certified Angus Beef Flavored or Seasoned Ground Beef Patties 4 ct./21.28 oz.: $10.49
- Frederik's by Meijer Salami or Pepperoni Deli Dept. only: $6.99/lb
- Fresh from Meijer Ham Cubes 16 oz.: $3.99
- Fresh from Meijer Diced Ham 8 oz.: $2.99
- Frederik's by Meijer Shrimp Ring 16 oz.: $12.99
- Frederik's by Meijer Shrimp Ring 20 oz.: $14.99
Deli and prepared on sale:
- Frederik's by Meijer Ham, Chicken or Turkey Deli Dept. only: $9.99/lb
- Frederik's by Meijer Cheese Deli Dept. only: $6.99/lb
- Specialty Cheese or Crackers 3.54-8 oz. Deli Dept. only: $3.99
Produce on sale:
- California Green or Black Seedless Grapes: $2.29/lb
- Yellow Onions 3 lb. bag or Russet Potatoes 5 lb. bag: $2.49
- Small Avocados 3 ct. bag: $2.99 each, buy 5 for $1.99 each
- Angel Sweet or Wild Wonders Tomatoes 1.5 lb. container: $4.99 each, buy 5 for $3.99 each
- The Little Potato Company Creamer Potatoes 3 lb. bag: $4.99 each, buy 5 for $3.99 each
- Baby-Cut Carrots 1 lb. bag: 39¢ each, buy 5 for $0.39 each
- Golden Kiwi Fruit 1 lb. pkg. or Mandarin Oranges or Cara Cara Navel Oranges 3 lb. bag: $3.99
- Multicolor Peppers 3 ct.: $2.99
- Organic Multicolor Peppers 2 ct.: $2.89
Dairy and eggs on sale:
- Sargento Shredded, Chunk or Sliced Cheese 5-8 oz.: $1.99 each, buy 5 for $0.99 each
- Daisy Sour Cream 24 oz.: $2.69 each, buy 5 for $1.69 each
- Dannon Light & Fit or Oikos Greek Yogurt 4 pk./5.3 oz.: $2.99 each, buy 5 for $1.99 each
- Eggland's Best Cage Free Eggs Dozen: $2.99 each, buy 5 for $1.99 each
- Happy Egg Large Free Range Eggs 18 ct.: $5.99 each, buy 5 for $4.99 each
- Fairlife Ultra-Filtered Milk 52 oz.: $4.99
- I Can't Believe It's Not Butter 15-16 oz. or 8 oz. spray or Brummel & Brown Spread 15 oz.: $3.99
Bakery and bread on sale:
- Fresh from Meijer Ultimate or Sugar Cookies 12 ct./10-16 oz.: $3.98
- Fresh from Meijer Mini Cupcakes 12 ct./9.6-10 oz.: $4.49
- Specialty Cheese or Crackers 3.54-8 oz. Deli Dept. only: $3.99
- Crafted Market by Meijer 14" Pizza 33-37.1 oz. Deli Dept. only: $8.49
- Fresh from Meijer 8" Fruit Pie 21-24 oz.: $5.49
- Ball Park Buns 8 ct./14-16 oz.: $2.29 each, buy 5 for $1.29 each
- Pepperidge Farm Classic Buns 6-12 ct./14-15 oz.: $2.89 each, buy 5 for $1.89 each
- Dave's Killer Bread Organic Thin-Sliced Bread 20.5 oz. or Bagels 16.75 oz.: $4.49 each, buy 5 for $3.49 each
- Hostess Multipack 6-10 ct./8-16.5 oz.: $2.49 each, buy 5 for $1.49 each
- Entenmann's Little Bites 7.5-8.75 oz.: $3.69 each, buy 5 for $2.69 each
- Pop Secret Microwave Popcorn 6-12 ct./1.12-3.2 oz.: $2.79 each, buy 5 for $1.79 each
- Pepperidge Farm Thin Sliced Bread 14 oz.: $2.59
- Pepperidge Farm Goldfish Crackers or Crisps 4.8-8 oz.: $1.79 each, buy 5 for $0.79 each
Pantry on sale:
- Meijer Potato Chips 7.75 oz., Tortilla Chips 9.25-13 oz., Corn Chips 10 oz., Pretzels 10-16 oz. or Cheese Puffs or Curls 5-8 oz.: $5.99 each, buy 5 for $4.99 each
- Folgers Ground Coffee 19.2-25.9 oz.: $10.99
- Coca-Cola, Pepsi or Dr Pepper Products 12 pk./12 oz. cans: $5.99 each, buy 5 for $4.99 each
- Mott's Juice 64 oz. or 8 pk./6.75 oz.: $3.49
- Dasani Drinking Water 24 pk./16.9 oz. bottles: $3.99
- McCafé, Tim Hortons, Donut Shop, Green Mountain or Folgers K-Cups 44-48 ct.: $26.99
- Ben's Original Ready Rice 8.5-8.8 oz.: $1.99
- Kraft Salad Dressing 16 oz.: $1.99 each, buy 5 for $0.99 each
- Sweet Baby Ray's BBQ Sauce or Marinade 16-28 oz.: $1.99 each, buy 5 for $0.99 each
- Pace Salsa or Picante Sauce 24 oz. or Queso Dip 15 oz.: $2.49 each, buy 5 for $1.49 each
- Prego Pasta or Alfredo Sauce 14.5-24 oz.: $1.39 each, buy 5 for $0.39 each
- Barilla Al Bronzo Organic Pasta 16 oz.: $1.79 each, buy 5 for $0.79 each
- Ole Mexican Xtreme Wellness Wraps 8 ct./12.7 oz.: $2.49 each, buy 5 for $1.49 each
- Hormel Mary Kitchen Hash 14 oz.: $2.79 each, buy 5 for $1.79 each
- Spam Lunch Meat 12 oz.: $3.19 each, buy 5 for $2.19 each
- Starbucks Coffee 10-12 oz. bag, K-Cups 10 ct. or Refreshers 32 oz.: $7.99 each, buy 5 for $6.99 each
- Post Family Size Cereal 18-19.5 oz. or Great Grains Cereal 13.5-16 oz.: $2.99 each, buy 5 for $1.99 each
- Kellogg's Frosted Flakes Cereal 28.5 oz., Raisin Bran Cereal 27.1 oz. or Rice Krispies Cereal 24 oz. box: $4.49 each, buy 5 for $3.49 each
- Skippy Peanut Butter 16.3 oz.: $1.99 each, buy 5 for $0.99 each
- Nature's Bakery Bars 6 ct./8.46-12 oz.: $3.99 each, buy 5 for $2.99 each
- Clif Energy Bars 5 ct./12 oz. or High Protein Bars 4 ct./9.6 oz. box: $5.49 each, buy 5 for $4.49 each
- Ghirardelli Brownie Mix 16-20 oz.: $2.99 each, buy 5 for $1.99 each
- Nestlé Toll House Morsels 10-12 oz.: $3.49 each, buy 5 for $2.49 each
- Libby's 100% Pure Pumpkin 15 oz.: $1 each, buy 5 for $0.50 each
- Hamburger or Tuna Helper 4-8.7 oz.: $1.49
- Frederik's by Meijer Pasta 16 oz.: $1.99
- Rao's Pasta Sauce 15 or 24 oz.: $6.99
- Kraft Miracle Whip 30 oz. or Squeeze 19 oz.: $3.49
- Hidden Valley Ranch Dressing 20 oz. squeeze bottle: $4.49
- Cento Tomatoes 28 oz.: $2.69
- Jif Peanut Butter or Natural Peanut Butter 40 oz.: $5.99
- Meijer Halloween Candy 4.2-9 oz.: $3.99
- Halloween Non-Chocolate Pouch 1.5-12.5 oz.: $4.49
- Club Crackers 11-13.7 oz., Toasted Crackers 8-8.7 oz. or Carr's Crackers 7 oz.: $3.49
- Brach's Candy Corn 20 oz.: $4.99
- Jumbo Sized Bagged Halloween Candy 6.3-35 oz.: $8.49
- Twizzlers Licorice or Jolly Rancher Ropes 10-16 oz.: $4.39
- Little Debbie Mini Donuts 8.25-11.9 oz.: $1.99
- Poppi Prebiotic Soda 4 pk./12 oz. cans: $7.99
- Fairlife Core Power Protein Shakes 12 pk./14 oz.: $39.99
- Gold Peak Tea 6 pk./16.9 oz. bottles: $6.99
- Meijer Sheet Pan Meal 32 oz.: $7.99
- True Goodness Organic Quinoa 16 oz.: $3.79
- Frederik's by Meijer Dip 15 oz.: $2.99
- Frederik's by Meijer Street Taco Sauce 7-7.5 oz.: $2.99
- Meijer BBQ Sauce 18 oz.: $1.89
- Hellmann's Mayonnaise 30 oz.: $4.49
- Maille Mustard 7.3-8 oz.: $2.99
- Sir Kensington's Mayonnaise Jar or Squeeze 12 oz.: $3.49
- Knorr Flavor Base 11 oz.: $3.49
- Black Rifle Coffee Company Rich Mocha or Espresso 11-15 oz. can: $1.99 each, buy 5 for $0.99 each
- Swoon Beverage 12 oz. can or Shinewater Beverage 16-16.9 oz. can: 99¢ each, buy 5 for $0.49 each
- Pure Leaf Brewed Tea 6 pk./12-16.9 oz. bottles: $5.99 each, buy 5 for $4.99 each
- Starbucks Ready to Drink Coffee 4 pk./6.5-11 oz. bottles or Evian Spring Water 6 pk./16.9 oz. bottles: $6.49 each, buy 5 for $5.49 each
- Glaceau smartwater 6 pk./1 liter bottles: $8.99 each, buy 5 for $7.99 each
- BUBBL'R Sparkling Water 6 pk./12 oz. cans: $5.49 each, buy 5 for $4.49 each
- Sparkling Ice Flavored Sparkling Water 12 pk./17 oz. bottles or Hint 12 pk./16 oz.: $11.99 each, buy 5 for $10.99 each
- Alani Nu Energy Drinks Variety Pack 12 pk./12 oz. cans: $19.89 each, buy 5 for $18.89 each
- General Mills Honey Nut Cheerios 18.8 oz., Chex 18-20.3 oz. or Lucky Charms 18.6 oz. box: $3.49 each, buy 5 for $2.49 each
- Nature Valley Crunchy Bars 5-6 ct./4.59-8.94 oz. or Fiber One Bars 5-6 ct./5.34-7 oz.: $1.49 each, buy 5 for $0.49 each
- General Mills Wheaties 15.6 oz., Raisin Nut Bran 20.8 oz. or Total Whole Grain Cereal 16 oz. box: $3.49 each, buy 5 for $2.49 each
- Totino's Frozen Pizza Rolls 50 ct./24.46-24.8 oz.: $3.99 each, buy 5 for $2.99 each
- Progresso Traditional, Vegetable Classics, Rich & Hearty or Protein 18-19 oz.: $5.99 each, buy 5 for $4.99 each
- Totino's Ultimate Pizza Rolls 24.46-25.2 oz.: $4.99 each, buy 5 for $3.99 each
- Old El Paso Stuffed Nachos 40 ct./17 oz.: $6.99 each, buy 5 for $5.99 each
- LARABAR Bars 6 ct./9.6-10.2 oz.: $1.99 each, buy 5 for $0.99 each
- Old El Paso Dinner Kit 8.4-14 oz., Low Carb or Flavored Shells 3.8-5.4 oz., Soft Tortillas or Bowls 5.1-21.5 oz., Taco Seasoning 6.25 oz. or Enchilada Sauce 19 oz.: $1.99 each, buy 5 for $0.99 each
- Oreo Cookies 8-18.71 oz. or Chips Ahoy Cookies 9.31-19.5 oz.: $4.29 each, buy 5 for $3.29 each
- Hershey's Share Size Bagged Candy 5.1-12 oz.: $4.99 each, buy 5 for $3.99 each
- Pepperidge Farm Cookies 5-8.6 oz.: $3.89 each, buy 5 for $2.89 each
- Archway Cookies 8.75-12 oz.: $2.89 each, buy 5 for $1.89 each
- Planters Peanuts 16 oz.: $1.99 each, buy 5 for $0.99 each
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products 6 pk./16.9 oz. bottles: $3.99 each, buy 5 for $2.99 each
- V8 Fusion Plus Energy 6 pk./8 oz. cans, Vegetable Juice 8 pk./5.5 oz. or 100% Vegetable Juice 6 pk./11.5 oz.: $3.99 each, buy 5 for $2.99 each
- Cottonelle Bath Tissue 6 mega rolls: $4.99
- Coca-Cola, Pepsi or Dr Pepper Products 12 pk./12 oz. cans: $5.99 each, buy 5 for $4.99 each
Frozen on sale:
- Devour Frozen Meal 9-12 oz.: $2.49 each, buy 5 for $1.49 each
- Veggies Made Great Frozen Meal 12-14.2 oz.: $4.99 each, buy 5 for $3.99 each
- InnovAsian Entrée 16-18 oz.: $5.49 each, buy 5 for $4.49 each
- P.F. Chang's Entrée 18-22 oz.: $5.99 each, buy 5 for $4.99 each
- Jimmy Dean Sandwiches 12.5-18.8 oz.: $4.99 each, buy 5 for $3.99 each
- El Monterey Taquitos 18-20.7 oz.: $6.99 each, buy 5 for $5.99 each
- Bibigo Potstickers, Dumplings or Wontons 24 oz.: $5.49 each, buy 5 for $4.49 each
- Bellatoria 12.76-23.53 oz. or Brew Pub Frozen Pizza 20-28 oz.: $4.99 each, buy 5 for $3.99 each
- Tyson Frozen Prepared Chicken 20-29 oz.: $5.49 each, buy 5 for $4.49 each
- Smucker's Uncrustables Sandwiches 8-10 pk./20-22.4 oz.: $8.49 each, buy 5 for $7.49 each
- Ben & Jerry's Ice Cream 8-16 oz. or Breyers Ice Cream 48 oz.: $2.99 each, buy 5 for $1.99 each
- Hudsonville Ice Cream 12-48 oz.: $3.29 each, buy 5 for $2.29 each
- Tru Fru Nature's Frozen Fruit 8 oz.: $5.49 each, buy 5 for $4.49 each
- Stok Cold Brew Coffee 48 oz.: $4.99 each, buy 5 for $3.99 each
- Stouffer's Family Size Frozen Meal 26-40 oz.: $7.99
- Motor City Detroit Style Pizza 10.8-29.44 oz.: $8.49
- Meijer Frozen Prepared Chicken 22-25.5 oz.: $7.49
- Bomb Pop 12 Ct. Pops: $2.49
- Sanders Bumpy Cake 21 oz.: $14.99
🛒 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.
$43.27
for 2 people · $21.64 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of October 14, 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.