Meijer Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Costs below assume about 0.5 lb of meat per person (2 lb total), or the whole ring for shrimp.
Why these meals: This week's low-carb dinners are built around Meijer's sale proteins, starting Monday with a herb-roasted pork loin at $3.98 for 2 lbs. Chicken shows up twice, as sheet-pan thighs on Tuesday and skillet tenderloins in garlic cream sauce on Thursday, and beef also appears twice, in Wednesday's cheeseburger salad bowls and Friday's round steak stir-fry. The broccoli crowns ($3.00 for two packs of 2) cover both Monday and Friday, and the $2.97 spaghetti squash gives Thursday a pasta-like side instead of actual pasta. Because the cooking shifts from roasting to skillet to salad bowl, the week stays varied without a long list of extra ingredients.
5-DAY MEAL PLAN
Monday
Meal: Herb-Roasted Pork Loin with Garlic Butter Broccoli
Description: A boneless pork loin is rubbed with garlic and dried herbs and oven-roasted until just cooked through, then sliced. Broccoli crowns are tossed in garlic butter and roasted on the same pan for a simple, low-carb plate.
Sale items used: Fresh from Meijer Whole Boneless Pork Loin, Broccoli Crowns
Prep time: 55 minutes
Serving note: 2 lbs Fresh from Meijer Whole Boneless Pork Loin (about 8 oz raw per person) and 2 Broccoli Crowns (1 pack of 2). Roast at 400F to 145F inside, then rest 10 minutes before slicing. Rub the pork with herbs the night before if you like.
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 skinless chicken thighs roast on one pan with bell pepper strips and sweet onion wedges, seasoned with paprika and garlic. A handful of shredded cheese melts over the top for the last few minutes.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (bell peppers), Bulk Sweet Onions, Sargento Shredded or Chunk Cheese (shredded)
Prep time: 40 minutes
Serving note: 2 lbs boneless skinless chicken thighs (about 8 oz raw per person), 2 bell peppers, 1 sweet onion (about 0.5 lb) and 1 pack of shredded cheese. Roast at 425F for 25 to 30 minutes, adding the cheese for the last 3 to 5 minutes.
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: Ground chuck is browned in a skillet with onion powder and garlic, then spooned over chopped romaine and sliced cucumber. It is topped with shredded cheese and a sugar-free mayo-mustard burger sauce.
Sale items used: Certified Angus Beef Ground Chuck, Campari Tomatoes or Frederik's by Meijer Artisan Romaine (romaine), Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (seedless English cucumbers), Sargento Shredded or Chunk Cheese (shredded)
Prep time: 25 minutes
Serving note: 1.5 lbs ground chuck (about 6 oz raw per person), 1 romaine (1 each), 2 seedless English cucumbers and 1 pack of shredded cheese. Make the sauce from pantry mayonnaise and yellow mustard with no ketchup or sugar.
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 briefly in a garlic and whipping cream pan sauce. They are served alongside roasted spaghetti squash strands tossed in butter.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins, Meijer Whipping Cream, Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash (spaghetti squash)
Prep time: 60 minutes
Serving note: 2 lbs chicken tenderloins (about 8 oz raw per person), 1 Meijer Whipping Cream (about 1/2 cup used in the sauce) and about 3 lbs spaghetti squash (about 1 cup of strands per person). Halve and roast the squash cut-side down at 400F for 40 to 45 minutes. It can be roasted a day ahead and reheated while you sear the chicken.
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: Round steak is sliced thin across the grain, marinated briefly in soy sauce and garlic, and seared hot in a skillet. It is tossed with broccoli florets and sweet onion slices and finished with fresh ginger and sesame oil.
Sale items used: Certified Angus Beef Round Roasts or Steaks (steak), Broccoli Crowns, Bulk Sweet Onions
Prep time: 35 minutes
Serving note: 1.5 lbs Certified Angus Beef Round Roasts or Steaks as steak (about 6 oz raw per person), 2 Broccoli Crowns (1 pack of 2) and 1 sweet onion (about 0.5 lb). Marinate the sliced steak for 15 minutes and sear it in batches over high heat so it browns rather than steams.
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 Whole Boneless Pork Loin (2 lbs): $3.98
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs (2 lbs): $6.38
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins (2 lbs): $7.98
- Certified Angus Beef Ground Chuck (1.5 lbs): $7.94
- Certified Angus Beef Round Roasts or Steaks (1.5 lbs): $10.49
- Broccoli Crowns (x2 packs of 2, 4 crowns): $3.00
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (4 total: 2 bell peppers and 2 seedless English cucumbers): $1.25
- Bulk Sweet Onions (1 lb): $1.29
- Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash (3 lbs, spaghetti squash): $2.97
- Campari Tomatoes or Frederik's by Meijer Artisan Romaine (1 each, romaine): $2.99
- Sargento Shredded or Chunk Cheese (x2 packs, shredded): $2.00
- Meijer Whipping Cream (1): $1.99
Pantry staples needed:
- Olive oil
- Butter
- Garlic and fresh ginger
- Salt and black pepper
- Dried herbs (thyme, rosemary) and paprika
- Garlic powder and onion powder
- Mayonnaise (no sugar added)
- Yellow mustard
- Soy sauce
- Sesame oil
🏷️ 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.
$52.26
for 4 people · $13.06 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.