Meijer Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Herb-Roasted Pork Loin with Garlic Butter Broccoli
Description: A thick boneless pork loin chop is seared and finished in the oven with garlic and dried herbs until juicy. It is served with tender roasted broccoli tossed in garlic butter for a simple, high-protein plate under 10g net carbs.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless ($3.49/lb), Broccoli Crowns ($1.50 for 2)
Prep time: 35 minutes
Serving note: Use one 0.5 lb boneless pork loin chop (about 1 inch thick) and 1 broccoli crown (about 1.5 cups florets). Add 1 tbsp butter, 2 cloves garlic, and 1 tsp mixed dried herbs. Sear 3 minutes per side, then roast at 400F for 10 to 12 minutes until it reaches 145F. Roast the broccoli on the same pan for 15 to 18 minutes. The second broccoli crown is saved for Friday.
Recipes:
- Keto Garlic and Herb Pork Tenderloin
- Garlic and Herb Pork Roast...A One Pot Recipe
- Garlic Herb Roasted Pork Loin - Our Balanced Bowl
Tuesday
Meal: Sheet-Pan Cheesy Chicken Thighs with Bell Peppers and Sweet Onion
Description: Boneless chicken thighs roast on one pan with sliced bell pepper and sweet onion until browned at the edges. A handful of melted shredded cheese goes on top for a bubbly, low-carb finish and easy cleanup.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs ($3.19/lb), Red, Yellow or Orange Bell Peppers ($1.25 for 4), Bulk Sweet Onions ($1.29/lb), Sargento Shredded Cheese ($2.00 for 2)
Prep time: 40 minutes
Serving note: Use about 0.6 lb boneless skinless chicken thighs (2 thighs), 1 bell pepper sliced, and 1/4 of a sweet onion (about 1/4 lb) sliced. Add 1/4 cup shredded cheese, 1 tbsp oil, and salt, pepper, paprika and garlic powder. Roast at 425F for 25 to 30 minutes, adding the cheese for the last 3 minutes. Net carbs are about 12g.
Recipes:
- Fajita-Inspired Sheet Pan Chicken Thighs and Peppers
- Sheet Pan Chicken and Veggies
- Keto Sheet Pan Chicken Fajitas
Wednesday
Meal: Skillet Cheeseburger Salad Bowls with Romaine and Cucumber
Description: Seasoned ground chuck is browned in a skillet and piled over crisp chopped romaine and cucumber. It is topped with melted cheese and a quick mustard-mayo burger sauce for all the cheeseburger flavor without the bun.
Sale items used: Certified Angus Beef Ground Chuck ($5.29/lb), Frederik's by Meijer Artisan Romaine ($2.99 each), Seedless English Cucumbers ($1.25 for 4), Sargento Shredded Cheese ($2.00 for 2), Bulk Sweet Onions ($1.29/lb)
Prep time: 20 minutes
Serving note: Buy 0.5 lb ground chuck and cook about 6 oz for the bowl, saving the rest for a snack or a bonus patty. Use 2 cups chopped romaine (about 1/3 of the head), 1/2 cucumber diced, 2 tbsp finely diced sweet onion, and 1/4 cup shredded cheese. For the sauce, mix 1 tbsp mayo, 1 tsp mustard, and a splash of pickle brine or vinegar. Net carbs are about 6g.
Recipes:
- Cheeseburger Bowl
- Cheeseburger Salad Bowl Recipe
- Cheeseburger Bowls (Easy Low Carb Meal)
Thursday
Meal: Skillet Chicken Tenderloins in Garlic Cream Sauce with Roasted Spaghetti Squash
Description: Golden pan-seared chicken tenderloins are simmered in a rich garlic cream sauce. They are served over roasted spaghetti squash strands that stand in for pasta.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins ($3.99/lb), Spaghetti Squash ($0.99/lb), Meijer Whipping Cream ($1.99 each)
Prep time: 60 minutes
Serving note: Use 0.5 lb chicken tenderloins and half of a 2.5 lb spaghetti squash (about 1.25 lb, roughly 1.5 cups cooked strands). Make the sauce with 1/4 cup whipping cream, 2 cloves garlic, 1 tbsp butter, and 2 tbsp shredded cheese. Roast the squash cut side down at 400F for 35 to 40 minutes, while searing the chicken and making the sauce takes about 15 minutes. To save time, roast the squash up to 2 days ahead and reheat the strands in the skillet. Net carbs are about 12g, and the other squash half keeps for another meal.
Recipes:
- Tuscan Chicken and Spaghetti Squash
- Creamy Garlic Chicken Spaghetti Squash
- Skinny Chicken Alfredo Stuffed Spaghetti Squash
Friday
Meal: Round Steak and Broccoli Skillet Stir-Fry with Sweet Onion
Description: Thinly sliced round steak is quickly seared with broccoli florets and sweet onion in a hot skillet. A garlic-ginger soy glaze coats it all for a fast, takeout-style dinner with no rice.
Sale items used: Certified Angus Beef Round Roasts or Steaks ($6.99/lb), Broccoli Crowns ($1.50 for 2), Bulk Sweet Onions ($1.29/lb)
Prep time: 25 minutes
Serving note: Use 0.5 lb round steak sliced thin against the grain, 1 broccoli crown cut into florets (about 1.5 cups), and 1/4 of a sweet onion sliced. For the sauce, use 1 tbsp soy sauce, 1 tsp sesame oil, 1 clove garlic, and 1/2 tsp fresh or ground ginger. Tenderize the steak by tossing it with a pinch of baking soda for 15 minutes, then rinsing and patting it dry. Sear in a very hot skillet for 2 to 3 minutes and set aside, then stir-fry the vegetables and return the steak to the pan. Net carbs are about 12g.
Recipes:
- Low Carb Beef Stir Fry
- Steak and Broccoli Stir Fry - Keto, Low Carb, EASY
- Keto Beef and Broccoli Stir Fry
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Pork Loin Chops Boneless (0.5 lb): $1.75
- Fresh from Meijer Boneless Skinless Chicken Thighs (0.6 lb): $1.91
- Certified Angus Beef Ground Chuck (0.5 lb): $2.65
- Fresh from Meijer Boneless Chicken Tenderloins (0.5 lb): $2.00
- Certified Angus Beef Round Steak (0.5 lb): $3.50
- Broccoli Crowns (x1 pack of 2): $1.50
- Bell Peppers or Seedless English Cucumbers (x1 pack of 4, buy 2 peppers and 2 cucumbers): $1.25
- Bulk Sweet Onions (0.75 lb): $0.97
- Frederik's by Meijer Artisan Romaine (x1): $2.99
- Spaghetti Squash (2.5 lbs): $2.48
- Sargento Shredded Cheese (x1 pack of 2 bags): $2.00
- Meijer Whipping Cream (x1): $1.99
Pantry staples needed:
- Butter
- Cooking oil (olive or avocado)
- Garlic (fresh cloves)
- Salt and black pepper
- Dried mixed herbs (such as thyme, rosemary, Italian seasoning)
- Paprika and garlic powder
- Mayonnaise
- Yellow mustard
- Vinegar or pickle brine
- Soy sauce
- Toasted sesame oil
- Ginger (fresh or ground)
- Baking soda
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Ground Chuck: $5.29/lb
- Fresh from Meijer Pork Loin Chops Boneless: $3.49/lb
- Fresh from Meijer Whole Boneless Pork Loin: $1.99/lb
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs: $3.19/lb
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: $2.99 each
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Dietz & Watson Cheese: $6.99/lb
- Meijer Cooked or Raw Shrimp or Halfmoon Shrimp Ring: $6.99 each
- Certified Angus Beef Top Sirloin Steak: $9.99/lb
- Meijer Frozen Grade A Turkey: $0.49/lb
- Certified Angus Beef Round Roasts or Steaks: $6.99/lb
- Schweid & Sons Certified Angus Beef Patties: $10.99 each
- Jennie-O Ground Turkey 85% lean: $11.99 each
- Jennie-O Ground Turkey 90% lean: $13.99 each
- Butterball Frozen Grade A Turkey: $1.29/lb
- Meijer Baby Back BBQ Pork Ribs: $8.99 each
- Jimmy Dean Breakfast Sausage: $4.00 for 2
- Frederik's by Meijer Lamb Leg Boneless: $8.99/lb
- Frederik's by Meijer Lamb French Rib Rack: $12.99/lb
- Frederik's by Meijer Shrimp Ring 16 oz.: $10.99 each
- Frederik's by Meijer Shrimp Ring 20 oz.: $12.99 each
- Frederik's by Meijer Fresh Spiral Half Ham: $2.99/lb
- Fresh from Meijer Boneless Chicken Wings or Tenders: $7.99/lb
Deli and prepared on sale:
- Fresh from Meijer Dip: $3.99 each
- Athenos Feta Chunk Cheese: $8.99 each
- Frederik's by Meijer Specialty Cheese, Charcuterie Meat, Crackers or Accompaniments: $3.50 for 2
- Frederik's by Meijer Entertainment Crackers or Seasoned Pretzels: $3.50 for 2
- Frederik's by Meijer Snacking Nut Canister or Trail Mix: $6.99 each
Produce on sale:
- Earthbound Farms Organic Salads or Greenhouse Salads or Fresh from Meijer Greenhouse Salads: $2.50 for 2
- Bulk Granny Smith or Gala Apples: $0.99/lb
- Honeycrisp or SweeTango Apples or Navel Oranges: $4.99 each
- Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash: $0.99/lb
- Campari Tomatoes or Frederik's by Meijer Artisan Romaine: $2.99 each
- Cara Cara Navel Oranges: $3.99 each
- Yellow or Red Potatoes: $4.49 each
- Bulk Sweet Onions: $1.29/lb
- Sugar Bombs or Flavor Bombs Tomatoes or Seedless Mini Cucumbers: $3.99 each
- Broccoli Crowns: $1.50 for 2
- Pascal Celery: $1.79 each
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers: $1.25 for 4
- Pomegranates: $2.00 for 3
- POM Pomegranate Seeds: $3.99 each
- POM Super Teas: $1.67 for 3
- POM Wonderful Juices: $3.00 for 2
- Wonderful Seedless Lemons: $4.99 each
- Wonderful Halos Mandarins: $7.49 each
- Wonderful No Shell Pistachios: $6.99 each
- FIJI Natural Artesian Water: $6.99 each
Dairy and eggs on sale:
- Sargento Shredded or Chunk Cheese: $2.00 for 2
- Sargento Cheese Slices: $3.00 for 2
- Meijer Cheese Sticks or String Cheese: $3.00 for 2
- Land O'Lakes Butter Sticks or spread: $2.99 each
- Country Crock Spread: $2.99 each
- Dannon Light & Fit, Oikos or Too Good Greek Yogurt: $4.00 for 2
- Dean's French Onion Dip: $2.79 each
- Vital Farms Large Pasture Raised Eggs: $5.99 each
- Tropicana Orange Juice: $3.50 for 2
- International Delight Creamer: $5.99 each
- Chobani Flip or Protein Greek Yogurt: $1.20 for 10
- Meijer Cottage Cheese: $2.50 for 2
Bakery and bread on sale:
- Fresh from Meijer 4 Ct. Unfilled Muffins or 12 Ct. Mini Muffins: $4.49 each
- Frederik's by Meijer Croissants: $6.29 each
- Fresh from Meijer Ultimate or Fresh from Meijer Bagels or Sugar Cookies: $6.29 each
- Aunt Millie's Big & Fluffy Hawaiian Dinner Rolls: $3.29 each
- Fresh from Meijer Scones, Turnovers or Mini Danish: $3.99 each
- Fresh from Meijer Italian Classic Bread: $1.00 each
- Fresh from Meijer Cranberry Walnut Relish: $7.99 each
- Pepperidge Farm Rye Bread: $3.49 each
- Pepperidge Farm Farmhouse or Whole Grain Bread: $3.50 for 2
- Hostess Donettes Mini Donuts: $2.50 for 2
- Aunt Millie's Bread: $2.50 for 2
- Pepperidge Farm Cookies: $4.00 for 2
- Meijer Fudge Cookies or Saltine Crackers: $2.50 for 2
- Frederik's by Meijer Finishing Butter: $2.50 for 2
- Frederik's by Meijer Gourmet Pasta: $2.99 each
- Frederik's by Meijer Frozen Pasta: $4.99 each
- Frederik's by Meijer Refrigerated Pasta: $3.50 for 2
Pantry on sale:
- General Mills Cinnamon Toast Crunch, Honey Nut Cheerios or Kellogg's Special K Red Berries Cereal: $3.99 each
- Ken's Salad Dressing or Simply Vinaigrette: $2.99 each
- Kellogg's Nutri Grain Bars: $2.50 for 2
- Starbucks or Dunkin' Coffee or K-Cups: $7.99 each
- Ritz Party Size Crackers or Oreo Party Size Cookies: $4.99 each
- Meijer Purified Drinking Water: $4.99 each
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products 6 pk.: $1.00 for 4
- Kraft Macaroni & Cheese: $1.00 each
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.49 each
- Kraft Jet-Puffed Mini Marshmallows: $1.50 for 2
- Libby's 100% Pure Pumpkin: $1.50 for 2
- Buffalo Wild Wings Sauce: $3.49 each
- Vlasic Pickles: $2.50 for 2
- Hellmann's Mayo Squeeze or Flavored Mayo: $1.99 each
- Prego Pasta or Alfredo Sauces: $2.00 for 3
- Hunt's Tomatoes or Tomato Sauce: $1.25 for 4
- Idahoan Mashed Potatoes or Casseroles: $1.25 for 4
- Primal Kitchen Dressing: $5.99 each
- Old El Paso Taco Shells, Rice or Enchilada Sauce: $1.99 each
- Pace Salsa, Picante, Nacho Sauce or Queso Bowl: $1.99 each
- Tasty Bite Rice or Entrée: $3.00 for 2
- Swanson Broth: $2.99 each
- Progresso Vegetable Classics, Traditional, Rich & Hearty or Protein Soups: $2.00 for 5
- Meijer Ground Coffee: $10.99 each
- Frederik's by Meijer Coffee Pods: $24.99 each
- Meijer Canned Pineapple or Applesauce: $1.79 each
- Nature Valley Protein or Crunchy Granola: $3.99 each
- Quaker Old Fashioned Oats or Quick Oats: $4.99 each
- Mott's Applesauce Cups: $2.50 for 2
- Mrs. Butterworth's Syrup: $3.00 for 2
- Welch's Fruit Snacks: $7.99 each
- General Mills Cheerios, Reese's Peanut Butter Puffs or Lucky Charms Cereal: $2.50 for 2
- Campbell's Condensed Soup: $1.67 for 3
- Meijer Gelatin and Instant or Sugar-Free Instant Pudding: $0.79 each
- Meijer All Purpose Bleached Flour: $1.99 each
- Meijer Pure Granulated Sugar: $2.89 each
- Meijer Light Brown or Powdered Confectioners Sugar: $1.89 each
- Meijer Whipping Cream: $1.99 each
- Meijer Twin Pack Cream Cheese: $2.79 each
- Meijer Golden Rounds Crackers: $2.49 each
- Meijer Holiday Candy Canes: $1.99 each
- Meijer Broth: $0.79 each
- Meijer Canned Vegetables: $0.49 each
- Meijer Turkey, Chicken or Beef Gravy: $0.89 each
- Meijer Stuffing Mix: $0.99 each
- Meijer Cooking Spray: $2.49 each
- Meijer Dip Mix Packets: $1.99 each
- Meijer Spreadable Butter: $3.79 each
- Meijer Cracker Cuts: $2.49 each
- Meijer Instant Potatoes: $1.79 each
- Meijer Family Size Ready to Heat Mashed Potatoes or Mac & Cheese: $3.89 each
- Holiday Non-Chocolate Candy: $4.49 each
- Hershey's, Mars or Ferrero King Size Candy Singles: $2.50 for 2
- Snack Size Chocolate Bagged Holiday Candy: $5.79 each
- Hershey's Family Size Stand Up Bag: $8.29 each
- Lindt or Ghirardelli Large Holiday Bag: $10.99 each
- Twizzlers Licorice or Jolly Rancher Ropes: $4.39 each
- Planters Mixed Nuts: $11.69 each
- Jack Link's Jerky or Air-Dried Beef Strips: $4.99 each
- Chex Mix or Bugles: $2.00 for 2
- Frederik's by Meijer Kettle Chips: $2.99 each
- Pepperidge Farm Goldfish Crackers or Crisps: $2.00 for 2
- Snyder's Pretzels or Pieces: $2.99 each
- Frito-Lay Multipack: $2.00 for 2
- Quaker Rice Cakes: $9.99 each
- Cheez-It, Town House or Club Family Size Crackers or Toasteds Party Pack Crackers: $4.99 each
- V8 Splash: $1.99 each
- Kool-Aid Jammers or Mio Liquid Water Enhancer: $3.00 for 2
- 7UP Products 2 liter bottle: $1.00 for 4
- Glaceau smartwater or Plus Alkaline: $1.67 for 3
- Meijer Electrolyte or Alkaline Water or Quencher Beverage: $0.80 for 5
- Fairlife Core Power Protein Shakes: $3.50 for 2
- oHy Sparkling Water or Maison Perrier Sparkling Juice Beverage: $6.49 each
- Poppi Prebiotic Soda or Olipop Sparkling Tonic: $7.99 each
- Red Bull Energy Drinks: $10.99 each
- Gatorade Sports Drinks: $6.50 for 2
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $3.79 each
- Frederik's by Meijer Artesian Water or Italian Sparkling Mineral Water: $4.99 each
- Frederik's by Meijer Cocoa Tin: $7.99 each
Frozen on sale:
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: $2.50 for 4
- Jack's Frozen Pizzas: $2.75 for 3
- Campbell's Chunky Frozen Bowls: $3.00 for 2
- Boston Market Dinners: $2.50 for 4
- Marie Callender's Family Size Frozen Meal: $8.99 each
- Jimmy Dean Frozen Breakfast Bowls: $9.99 each
- Totino's Frozen Pizza Rolls: $7.49 each
- Pillsbury Biscuits or Red Lobster Cheddar Bay Biscuits: $5.49 each
- Meijer Frozen Prepared Chicken: $7.49 each
- Tyson Prepared Frozen Chicken: $5.49 each
- California Pizza Kitchen Pizza: $5.49 each
- Purple Cow Ice Cream or Frozen Yogurt: $2.99 each
- Halo Top Ice Cream: $3.99 each
- Ben & Jerry's Ice Cream or Yasso Frozen Yogurt Bars or Scoopables: $4.50 for 2
- Nestlé Drumstick or Dipped Cones: $5.99 each
- Fruit Riot Frozen Sour Candy: $7.99 each
- Betty Crocker Delights Brownie or Cookie Mixes or Cookie Mix Pouches: $3.00 for 2
- Kraft Jet-Puffed Mini Marshmallows: $1.50 for 2
- Libby's 100% Pure Pumpkin: $1.50 for 2
- Meijer Yogurt Pouches, Sheet Pan Meals or Frozen Appetizers: $0.50 off
- Frederik's by Meijer Cookie Dough: $4.49 each
- Frederik's by Meijer Frozen Desserts or Creme Brulée: $4.79 each
🛒 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.
$24.99
for 1 person · $24.99 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of November 04, 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.