Meijer Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Chili-Cumin Pan-Seared Pork Loin Chops with Garlic Butter
Description: One thick pork loin chop is rubbed with chili powder and cumin, then seared until golden and juicy. It is finished with a spoonful of garlic butter melted over the top and served with sauteed green beans.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops ($1.99/lb)
Prep time: 20 minutes
Serving note: Use 1 chop, assumed 0.6 lb total, with 1 tsp chili powder, 1/2 tsp cumin, 1 tbsp butter, 1 minced garlic clove and about 1 cup green beans. Sear 4 to 5 minutes per side until the center reaches 145°F. Net carbs are about 6g.
Recipes:
- Easy Spiced Pork Chops
- Garlic Butter Pan Seared Pork Chops
- Pan Seared Pork Chops

Tuesday
Meal: Pan-Seared Garlic Chicken Breasts with Melted Cheese
Description: A single chicken breast is seasoned with garlic and seared until golden, then topped with melted cheese until bubbly. A side of wilted spinach rounds out the plate.
Sale items used: Family Pack Chicken Breasts ($2.29/lb), Sartori Cheese Wedge ($3.99)
Prep time: 25 minutes
Serving note: Use 1 chicken breast, assumed 0.5 lb, with 2 cloves minced garlic, 1 tsp olive oil and 1 oz (about 1/4 cup shredded) Sartori cheese. Cook 6 to 7 minutes per side, add the cheese for the last 2 minutes and cover the pan. Serve with 2 cups spinach wilted in the pan. Net carbs are about 4g. Buy 1 lb of chicken in total and freeze the Friday half.
Recipes:
- Low Carb Cheesy Garlic Chicken
- Creamy Garlic Chicken
- Keto Garlic Parmesan Chicken Recipe

Wednesday
Meal: Bunless Pan-Fried Cheeseburger Patties with Sauteed Onions
Description: One hand-formed beef patty is pan-fried to your liking and topped with melted cheese. Sauteed onions go on top, and the whole thing is served over crisp lettuce instead of a bun.
Sale items used: Certified Angus Beef Ground Round ($6.49/lb), Sartori Cheese Wedge ($3.99)
Prep time: 20 minutes
Serving note: Form 1 patty from 0.4 lb ground round (assumed total weight) and season with salt and pepper. Saute 1/4 medium onion in 1 tsp butter for 8 minutes. Pan-fry the patty 4 to 5 minutes per side, then top with 1 oz sliced Sartori cheese. Serve on 2 large lettuce leaves. Net carbs are about 5g.
Recipes:
- Low Carb Cheeseburger with Caramelized Onions Recipe
- The Best Bunless Burger Recipe for Low Carb Burgers
- Bunless Burger

Thursday
Meal: Roasted Boneless Pork with Rosemary and Garlic
Description: A small boneless pork tenderloin is rubbed with fresh rosemary and garlic, then roasted until tender and lightly browned. Roasted zucchini on the side catches the pan juices.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins ($2.49/lb)
Prep time: 45 minutes
Serving note: Use 0.5 lb pork tenderloin (assumed total weight) with 2 cloves minced garlic, 1 tsp chopped fresh rosemary, 1 tsp olive oil, salt and pepper. Roast at 425°F for 20 to 25 minutes, to 145°F inside, then rest 5 minutes. Roast 1 sliced small zucchini on the same pan. Net carbs are about 5g.
Recipes:
- Roasted Rosemary and Garlic Pork Loin and Potatoes
- Garlic and Rosemary Roasted Pork Loin
- Rosemary Garlic Pork Roast

Friday
Meal: Lemon-Herb Oven-Baked Chicken Breasts with Smoked Paprika
Description: One chicken breast is marinated briefly in lemon juice, dried herbs and smoked paprika, then baked until juicy. Roasted broccoli on the same pan makes it a one-tray dinner.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 35 minutes
Serving note: Use the thawed second half of the chicken (1 breast, assumed 0.5 lb) with 1 tbsp lemon juice, 1 tsp olive oil, 1/2 tsp smoked paprika and 1/2 tsp dried Italian herbs. Bake at 425°F for 20 to 25 minutes, to 165°F inside, with 1 cup broccoli florets alongside. Net carbs are about 6g.
Recipes:
- Lemon Paprika Chicken
- Baked Lemon Chicken Breasts
- Oven Baked Chicken Breast

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Pork Loin Assorted Chops (0.6 lb): $1.19
- Family Pack Chicken Breasts (1 lb): $2.29
- Certified Angus Beef Ground Round (0.4 lb): $2.60
- Fresh from Meijer Boneless Pork Tenderloins (0.5 lb): $1.25
- Sartori Cheese Wedge (x1 pack): $3.99

Pantry staples needed:
- Butter
- Olive oil
- Salt and black pepper
- Chili powder
- Ground cumin
- Smoked paprika
- Dried Italian herbs
- Fresh garlic (about 6 cloves)
- Fresh rosemary
- 1 lemon
- 1 small onion
- Green beans (about 1 cup)
- Fresh spinach (2 cups)
- 1 small zucchini
- Broccoli florets (1 cup)
- Romaine or leaf lettuce