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: Thick boneless pork loin chops are rubbed with garlic and dried herbs, then roasted until juicy and golden, which gives you the flavor of a pork loin roast in a size that suits two. Broccoli florets are tossed in garlic butter and roasted alongside for an easy, low-carb plate.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless, Broccoli Crowns
Prep time: 35 minutes
Serving note: Use 1 lb boneless pork loin chops (about 2 thick chops, 8 oz each) and 1 broccoli crown (about 3 cups florets). Season with 1 tsp dried herbs, 2 cloves garlic and salt and pepper. Roast at 400F for 20 to 25 minutes. Toss the broccoli with 1 tbsp melted butter and 1 clove garlic. Roast it on the same pan for the last 15 minutes. Net carbs are about 5g per serving. The second broccoli crown is 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 peppers and sweet onion until the edges caramelize. Melted shredded cheese on top finishes a simple, hands-off dinner for two.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs, Red, Yellow or Orange Bell Peppers, Bulk Sweet Onions, Sargento Shredded Cheese
Prep time: 40 minutes
Serving note: Use 1.25 lb boneless skinless chicken thighs (about 4 thighs), 2 bell peppers sliced, and 1 medium sweet onion sliced (about 0.5 lb). Toss with 1 tbsp olive oil, paprika, garlic powder, salt and pepper. Roast at 425F for 25 minutes. Top with 1 cup shredded cheese and return to the oven for 3 to 5 minutes. Net carbs are about 10g per serving.
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 spooned over crisp chopped romaine and cucumber with melted cheese. A tangy mayo and mustard sauce replaces the bun and ketchup for all the cheeseburger flavor with very few carbs.
Sale items used: Certified Angus Beef Ground Chuck, Frederik's by Meijer Artisan Romaine, Seedless English Cucumbers, Sargento Shredded Cheese
Prep time: 25 minutes
Serving note: Use 1 lb ground chuck (0.5 lb per person), 1 romaine pack chopped, 1 English cucumber diced, and 1/2 cup shredded cheese. Brown the beef with salt, pepper, onion powder and garlic powder. Make a sauce of 2 tbsp mayo, 1 tbsp yellow mustard and a splash of pickle brine if you have it. Net carbs are about 5g per serving. Save the remaining cucumbers for snacking or side salads.
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: Chicken tenderloins are seared in a skillet, then simmered in a rich garlic cream sauce. They are served over roasted spaghetti squash strands in place of pasta.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins, Spaghetti Squash, Meijer Whipping Cream, Sargento Shredded Cheese
Prep time: 65 minutes
Serving note: Use 1 lb chicken tenderloins and one 3 lb spaghetti squash (you will use about 3 cups of strands). For the sauce, use 1/2 cup whipping cream, 3 cloves garlic, 1/4 cup chicken broth and 1/4 cup shredded cheese. Timing: halve and roast the squash cut-side down at 400F for 35 to 40 minutes, and start it first. It can be roasted up to a day ahead and reheated. Cook the chicken and sauce in about 15 minutes while the squash finishes. Net carbs are about 12g per serving.
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 seared hot in a skillet with broccoli florets and sweet onion wedges. A garlic, ginger and soy glaze coats everything without any sugar or cornstarch.
Sale items used: Certified Angus Beef Round Steak, Broccoli Crowns, Bulk Sweet Onions
Prep time: 25 minutes
Serving note: Use 1 lb round steak (0.5 lb per person), sliced thin against the grain, 1 broccoli crown (about 3 cups florets) and 1 medium sweet onion cut in wedges. Toss the steak with 1/2 tsp baking soda for 10 minutes, then rinse and pat dry for tender results. Sear in batches in a hot skillet with oil. Finish with 2 tbsp soy sauce, 2 cloves garlic, 1 tsp fresh or ground ginger and 1 tsp sesame oil. Net carbs are about 10g per serving.
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 (1 lb): $3.49
- Broccoli Crowns (2 crowns, x1 deal): $1.50
- Fresh from Meijer Boneless Skinless Chicken Thighs (1.25 lbs): $3.99
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (x2 packs of 4, one of peppers and one of cucumbers): $2.50
- Bulk Sweet Onions (1.5 lbs): $1.94
- Sargento Shredded Cheese (x1 deal of 2 bags): $2.00
- Certified Angus Beef Ground Chuck (1 lb): $5.29
- Frederik's by Meijer Artisan Romaine (x1): $2.99
- Fresh from Meijer Boneless Chicken Tenderloins (1 lb): $3.99
- Spaghetti Squash (3 lbs): $2.97
- Meijer Whipping Cream (x1): $1.99
- Certified Angus Beef Round Steak (1 lb): $6.99
Pantry staples needed:
- Olive oil, sesame oil or other cooking oil
- Butter
- Fresh garlic or garlic powder, onion powder
- Dried Italian herbs, paprika
- Salt and black pepper
- Soy sauce, ground or fresh ginger
- Mayonnaise, yellow mustard, pickle brine (optional)
- Chicken broth
- 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.
$39.64
for 2 people · $19.82 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.