Meijer Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Chili-Cumin Pan-Seared Pork Loin Chops with Garlic Butter
Description: Two pork loin chops are rubbed with chili powder and cumin, then seared until golden and finished in a garlic butter pan sauce. Serve with sauteed green beans or a simple green salad to keep net carbs well under 20g per serving.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops ($1.99/lb)
Prep time: 20 minutes
Serving note: Assume 1.25 lb of chops total (2 chops, about 10 oz each). Use 1 tsp chili powder, 1/2 tsp cumin, 1/2 tsp salt, 2 tbsp butter and 2 minced garlic cloves. Pair with about 2 cups green beans.
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: Two chicken breasts are seared with garlic until cooked through, then topped with cheese and covered until melted and bubbly. Serve with steamed broccoli or a side salad for a filling, low-carb dinner.
Sale items used: Family Pack Chicken Breasts ($2.29/lb), Frederik's by Meijer Cheese ($6.99/lb)
Prep time: 25 minutes
Serving note: Assume 1.25 lb of chicken breasts (2 large breasts, sliced in half horizontally for even cooking). Use 3 minced garlic cloves, 1 tbsp olive oil and 4 oz sliced cheese (about 2 oz per person). Serve with about 2 cups broccoli.
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: Two thick beef patties are pan-fried to your liking, topped with melted cheese and a pile of sauteed onions. Serve on a bed of lettuce with sliced tomato and pickles instead of a bun.
Sale items used: Certified Angus Beef Ground Round ($6.49/lb), Frederik's by Meijer Cheese ($6.99/lb)
Prep time: 25 minutes
Serving note: Assume 1 lb of ground round total (two 8 oz patties). Use 4 oz sliced cheese (2 oz per patty) and 1 medium onion sliced thin (about 5g net carbs per person). Season with salt and pepper and serve over 2 cups of lettuce.
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 loin is studded with garlic and rosemary, then roasted until juicy with a golden crust. Slice and serve with roasted zucchini or asparagus cooked on the same pan.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins ($2.49/lb)
Prep time: 15 minutes prep, 45 minutes roasting
Serving note: Assume 1.5 lb of boneless pork loin (a small roast with leftovers for lunch). Use 4 garlic cloves, 1 tbsp chopped fresh rosemary (or 1 tsp dried), 1 tbsp olive oil, salt and pepper. Roast at 400F for 40 to 45 minutes until it reaches 145F, then rest 10 minutes. Total time is about 70 minutes, so rub the pork with the garlic and rosemary in the morning and refrigerate to save time at dinner.
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: Two chicken breasts are coated in lemon, dried herbs and smoked paprika, then baked until tender and juicy. Serve with roasted cauliflower or a crisp green salad for a bright, low-carb finish to the week.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 30 minutes
Serving note: Assume 1.25 lb of chicken breasts (2 large breasts, from the same 2.5 lb purchase used on Tuesday). Use 1 lemon (juice and zest), 1 tsp smoked paprika, 1 tsp dried Italian herbs, 1 tbsp olive oil and 2 minced garlic cloves. Bake at 425F for 20 to 25 minutes until it reaches 165F.
Recipes:
- Lemon Paprika Chicken
- Baked Lemon Chicken Breasts
- Oven Baked Chicken Breast

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Pork Loin Assorted Chops (1.25 lbs): $2.49
- Family Pack Chicken Breasts (2.5 lbs): $5.73
- Certified Angus Beef Ground Round (1 lb): $6.49
- Frederik's by Meijer Cheese (0.5 lb): $3.50
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins (1.5 lbs): $3.74

Pantry staples needed:
- Butter, olive oil, salt, black pepper
- Chili powder, ground cumin, smoked paprika, dried Italian herbs, dried or fresh rosemary
- Garlic (about 1 head)
- Fresh produce at regular price: green beans, broccoli, zucchini or asparagus, cauliflower, 1 medium onion, 1 lemon, lettuce, tomato, pickles