Meijer Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan keeps carbs low by building every dinner around a Meijer sale protein, so you can skip the bread, rice and pasta. The 4 lbs of Family Pack Chicken Breasts at $9.16 cover two nights, pan-seared with melted cheese on Tuesday and lemon-herb baked on Friday. Pork fills the other two stretches, with the $3.98 Pork Loin Assorted Chops (2 lbs) seared on Monday and the $4.98 boneless pork roast (2 lbs) sliced on Thursday. The 1 lb of Frederik's by Meijer Cheese at $6.99 is split between Tuesday's chicken and Wednesday's bunless cheeseburger patties made with the $9.74 Certified Angus Beef Ground Round, so nothing you buy goes to waste.

5-DAY MEAL PLAN

Monday
Meal: Chili-Cumin Pan-Seared Pork Loin Chops with Garlic Butter
Description: Fresh from Meijer Pork Loin Assorted Chops are rubbed with chili powder and cumin, then seared in a hot skillet until browned. A quick garlic butter spooned over the top adds richness without any carbs.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops
Prep time: 25 minutes
Serving note: 2 lbs of Fresh from Meijer Pork Loin Assorted Chops (about 8 oz raw per person). Use 2 tbsp butter and 1 tsp garlic powder for the garlic butter.
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: Family Pack Chicken Breasts are seasoned with garlic powder and Italian seasoning, seared in a skillet, then topped with Frederik's by Meijer Cheese. They go under the broiler or into a hot oven for a few minutes until the cheese melts.
Sale items used: Family Pack Chicken Breasts, Frederik's by Meijer Cheese
Prep time: 35 minutes
Serving note: 2 lbs of Family Pack Chicken Breasts (about 8 oz raw per person) and 0.5 lb of Frederik's by Meijer Cheese, sliced or shredded to top the chicken.
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: Certified Angus Beef Ground Round is shaped into four patties and pan-fried in butter to keep the lean beef juicy. Each patty is topped with Frederik's by Meijer Cheese and served bunless with sauteed onions.
Sale items used: Certified Angus Beef Ground Round, Frederik's by Meijer Cheese
Prep time: 25 minutes
Serving note: 1.5 lbs of Certified Angus Beef Ground Round (four 6 oz patties) and 0.5 lb of Frederik's by Meijer Cheese. Sautee 1 sliced onion in 1 tbsp butter for the topping, and add 1 tbsp butter to the pan for frying the patties.
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: Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins is rubbed with olive oil, rosemary, and fresh garlic. It roasts in a hot oven until just done, then rests and is sliced thin; it is a lean cut, so it slices rather than pulls apart.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins
Prep time: 55 minutes
Serving note: 2 lbs of Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins (about 8 oz raw per person). Roast at 425 F until it reaches 145 F inside, about 25 minutes for tenderloin or up to 45 minutes for a half loin, then rest 10 minutes. Use 3 cloves of minced garlic, 1 tbsp olive oil, and 2 tsp dried rosemary.
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: Family Pack Chicken Breasts are coated in olive oil, smoked paprika, thyme, and lemon juice, then baked until cooked through. A little pan butter and lemon spooned over the sliced chicken keeps it moist.
Sale items used: Family Pack Chicken Breasts
Prep time: 40 minutes
Serving note: 2 lbs of Family Pack Chicken Breasts (about 8 oz raw per person). Bake at 400 F for 22 to 28 minutes until 165 F inside. Use 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp dried thyme, and 2 tbsp sugar-free bottled lemon juice.
Recipes:
- Lemon Paprika Chicken
- Baked Lemon Chicken Breasts
- Oven Baked Chicken Breast

SHOPPING LIST

Buy on sale:
- Family Pack Chicken Breasts (4 lbs): $9.16
- Fresh from Meijer Pork Loin Assorted Chops (2 lbs): $3.98
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins (2 lbs): $4.98
- Certified Angus Beef Ground Round (1.5 lbs): $9.74
- Frederik's by Meijer Cheese (1 lb): $6.99

Pantry staples needed:
- Olive oil
- Butter
- Salt and black pepper
- Chili powder
- Ground cumin
- Garlic powder
- Italian seasoning
- Dried rosemary
- Dried thyme
- Smoked paprika
- 1 onion
- 1 head of garlic
- Sugar-free bottled lemon juice