Meijer Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: Since you're shopping Meijer's sale items for a low-carb week, I built the dinners around marked-down meats and produce so most of your cart is protein and vegetables. Pork shows up twice, as bone-in loin chops on Tuesday and spareribs on Thursday, with chicken thighs on Monday and a Certified Angus Beef top sirloin on Friday to break it up. Wednesday is a lighter bacon, egg and cheese scramble with avocado, which keeps that night to about 20 minutes of prep. The two packs of multicolor peppers cover Monday and Friday, and the one 3 lb bag of yellow onions stretches across Monday, Tuesday and Thursday. The baby-cut carrots are only $0.39, so they make an easy small side with Tuesday's pork chops.
5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Chicken Thighs with Multicolor Peppers and Onions
Description: Bone-in chicken thighs are seared and roasted in the oven over sliced peppers and onions until the skin is crisp. A simple, savory skillet dinner that is naturally low in carbs.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs, Multicolor Peppers 3 ct., Yellow Onions 3 lb. bag
Prep time: 45 minutes
Serving note: 2.25 lb chicken thighs, 1 package Multicolor Peppers 3 ct., 1 onion from the 3 lb bag. About 6g net carbs per serving.
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: Bone-in pork loin chops are seared in a skillet and finished with a quick sour cream pan sauce. Served with a small portion of baby-cut carrots roasted alongside.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops Bone in, Daisy Sour Cream 24 oz., Baby-Cut Carrots 1 lb. bag, Yellow Onions 3 lb. bag
Prep time: 30 minutes
Serving note: 2.25 lb pork chops, 1 Daisy Sour Cream 24 oz. (use about 1/2 cup), 1 Baby-Cut Carrots 1 lb. bag (about 1/4 lb per person), 1/2 onion from the bag. About 9g net carbs per serving.
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: Wright Bacon is crisped in a skillet, then folded into soft scrambled eggs with melted cheese. Served with sliced avocado on the side.
Sale items used: Wright Bacon 24 oz., Eggland's Best Cage Free Eggs Dozen, Sargento Shredded, Chunk or Sliced Cheese 5-8 oz., Small Avocados 3 ct. bag
Prep time: 20 minutes
Serving note: 1 Wright Bacon 24 oz. (use about 12 oz.), 1 dozen Eggland's Best eggs, 1 Sargento cheese package, 1 Small Avocados 3 ct. bag (use 2). About 5g net carbs per serving.
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: Fresh pork spareribs are rubbed with a sugar-free spice blend and baked low and slow until tender, then finished under the broiler. Served with a crisp tomato and onion salad.
Sale items used: Fresh from Meijer Pork Spareribs Fresh, never frozen, Angel Sweet or Wild Wonders Tomatoes 1.5 lb. container, Yellow Onions 3 lb. bag
Prep time: 2 hours 15 minutes
Serving note: 3 lb spareribs, 1 tomato container, 1/4 onion from the bag. Make ahead: bake the ribs the day before and reheat in a 350F oven for 15 minutes to finish. About 6g net carbs per serving.
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: Certified Angus Beef Top Sirloin Steak is seared in a hot skillet, rested, and sliced against the grain. Sauteed multicolor peppers go on the side.
Sale items used: Certified Angus Beef Top Sirloin Steak, Multicolor Peppers 3 ct.
Prep time: 25 minutes
Serving note: 1.5 lb top sirloin steak (about 6 oz per person), 1 Multicolor Peppers 3 ct. package. About 5g net carbs per serving.
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:
- Fresh from Meijer Family Pack Chicken Thighs (2.25 lbs): $3.80
- Fresh from Meijer Pork Loin Assorted Chops Bone in (2.25 lbs): $4.03
- Fresh from Meijer Pork Spareribs Fresh, never frozen (3 lbs): $8.37
- Certified Angus Beef Top Sirloin Steak (1.5 lbs): $14.99
- Wright Bacon 24 oz. (x1 pack): $8.99
- Eggland's Best Cage Free Eggs Dozen (x1): $2.99
- Sargento Shredded, Chunk or Sliced Cheese 5-8 oz. (x1): $1.99
- Small Avocados 3 ct. bag (x1): $2.99
- Multicolor Peppers 3 ct. (x2 packs): $5.98
- Yellow Onions 3 lb. bag (x1): $2.49
- Daisy Sour Cream 24 oz. (x1): $2.69
- Baby-Cut Carrots 1 lb. bag (x1): $0.39
- Angel Sweet or Wild Wonders Tomatoes 1.5 lb. container (x1): $4.99
Pantry staples needed:
- Salt, black pepper, garlic, olive oil, butter, paprika, chili powder, cumin, and other dry spices for a sugar-free rub
🏷️ 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.
$64.69
for 4 people · $16.17 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.