Meijer Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Thighs with Blistered Sweet Tomatoes and Onions
Description: Two bone-in chicken thighs are seared until the skin is crisp, then finished in the same pan with half a pint of sweet tomatoes and sliced onion. The tomatoes blister and soften into a quick pan sauce, for about 8g net carbs.
Sale items used: Chicken Thighs ($1.69/lb), Sweet Tomatoes Pint ($2.99), Yellow Onions ($1.79 for 3 lb. bag)
Prep time: 30 minutes
Serving note: Use 2 bone-in thighs (about 1 lb total), 1/2 pint tomatoes, and 1/4 medium onion, sliced. Sear skin-side down 7 to 8 minutes, flip, add the tomatoes and onion, and cook 12 to 15 minutes more until the chicken reaches 175F. Season with salt, pepper, and garlic. Save the other half pint of tomatoes for Friday.
Recipes:
- Chicken Thighs in Tomato Sauce with Caramelized Onions
- Juicy Pan-Seared Chicken Thighs
- Tomato Braised Chicken Thighs
Tuesday
Meal: Garlicky Ground Beef and Greens Skillet
Description: Half a pound of ground beef is browned with plenty of garlic, then half a bunch of chopped greens is wilted right into the pan. It is a fast one-skillet dinner with about 5g net carbs.
Sale items used: 80% Lean Ground Beef ($4.49/lb), Turnip, Mustard or Collard Greens ($1.29 each), Yellow Onions ($1.79 for 3 lb. bag)
Prep time: 20 minutes
Serving note: Assume 0.5 lb ground beef, 1/2 bunch greens (stems removed, chopped), 3 cloves garlic, and 2 tbsp chopped onion. Brown the beef 6 to 7 minutes, add the garlic and onion for 2 minutes, then stir in the greens and cook 5 to 6 minutes until tender. Drain excess fat if you like. Save the other half bunch of greens for Thursday.
Recipes:
- Beef and Kale Skillet {Keto, Low-Carb}
- 15 Minute Garlicky Beef & Greens
- Ground Beef Veggie Skillet (Easy, One-Pan Dinner)
Wednesday
Meal: Oven-Heated Bone-In Portion Ham with Mustard Butter and Sauteed Onions
Description: A fully cooked bone-in ham portion is warmed in the oven and brushed with a simple mustard butter. Onions are sauteed in the same butter for a savory side with about 6g net carbs.
Sale items used: Meijer Portion Ham Bone in ($2.49/lb), Yellow Onions ($1.79 for 3 lb. bag)
Prep time: 40 minutes
Serving note: Assume a 0.75 lb ham portion. Heat covered at 325F for 25 to 30 minutes, uncovering for the last 5 minutes. Mix 1 tbsp butter with 1 tsp Dijon or yellow mustard for brushing. Saute 1/2 medium onion, sliced, in 1 tbsp butter for 10 to 12 minutes. Pick a plain ham without a sugar glaze packet, and save any leftover ham for lunch.
Recipes:
- Sugar Free Keto Glazed Ham
- Keto Brown "Sugar" Ham
- Keto Ham with Sugar-Free Maple Sugar Glaze
Thursday
Meal: Oven-Baked Chicken Wings with Garlic Hot Sauce Butter and Sauteed Greens
Description: Wings are baked until crisp, then tossed in melted butter, minced garlic, and hot sauce. They are served over the remaining greens sauteed in garlic, for about 4g net carbs.
Sale items used: Chicken Wings ($2.99/lb), Turnip, Mustard or Collard Greens ($1.29 each)
Prep time: 60 minutes
Serving note: Assume 1 lb wings (about 8 pieces), 1 tbsp butter, 1 tsp hot sauce, 2 cloves garlic, and the remaining 1/2 bunch greens. Pat the wings very dry, season with salt and pepper, and bake at 425F for 40 to 45 minutes, flipping halfway. Saute the greens in a little oil with garlic for 6 to 8 minutes while the wings finish. Toss the wings in the sauce right before serving.
Recipes:
- Keto Garlic Hot Wings
- Low-Carb Crispy Keto Chicken Wings
- Keto Baked Chicken Wings Low Carb Recipe
Friday
Meal: Rosemary-Garlic Roasted Lamb Leg with Roasted Sweet Tomatoes
Description: A small portion of lamb leg is rubbed with rosemary and garlic and roasted at high heat until medium. The remaining half pint of sweet tomatoes roasts alongside and bursts into a juicy side, for about 6g net carbs.
Sale items used: Lamb Leg ($8.99/lb), Sweet Tomatoes Pint ($2.99)
Prep time: 55 minutes
Serving note: Assume a 0.75 lb bone-in lamb leg portion (a bit less than 0.5 lb of cooked meat). Rub with 1 tbsp olive oil, 1 tsp chopped rosemary, 3 cloves minced garlic, salt, and pepper, ideally in the morning or the night before. Roast at 400F for 30 to 35 minutes to 135F, adding the 1/2 pint tomatoes for the last 15 minutes. Rest the lamb 5 minutes before slicing.
Recipes:
- Roast Rosemary Lamb with Garlic and Tomatoes
- Keto Garlic and Rosemary Roasted Lamb
- Garlic Rosemary Roast Leg of Lamb
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs (1 lb): $1.69
- Wild Wonders or Angel Sweet Tomatoes Pint (x1 pint): $2.99
- Yellow Onions (x1 3 lb. bag): $1.79
- Fresh from Meijer 80% Lean Ground Beef (0.5 lb): $2.25
- Turnip, Mustard or Collard Greens (x1 bunch): $1.29
- Meijer Portion Ham Bone in (0.75 lb): $1.87
- Fresh from Meijer Family Pack Chicken Wings (1 lb): $2.99
- Frederik's by Meijer Lamb Leg (0.75 lb): $6.74
Pantry staples needed:
- Butter
- Olive oil or avocado oil
- Garlic (fresh head)
- Fresh or dried rosemary
- Dijon or yellow mustard
- Hot sauce
- Salt and black pepper
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh from Meijer Certified Angus Beef Chuck Roast: $6.99/lb
- Fresh from Meijer Family Pack Chicken Thighs: $1.69/lb
- Fresh from Meijer Family Pack Chicken Wings: $2.99/lb
- Bob Evans Family Size Ready to Heat Side: $4.99
- Fresh from Meijer Atlantic Salmon Portions: $8.99
- Meijer Spiral Sliced Half Ham Bone in: $2.49/lb
- Meijer Portion Ham Bone in: $2.49/lb
- Frederik's by Meijer Ham, Chicken or Turkey: $9.99/lb
- Frederik's by Meijer Cheese: $6.99/lb
- Butterball Frozen Grade A Turkey: $1.29/lb
- Hormel Black Label Bacon: $3.99
- Fresh from Meijer 80% Lean Ground Beef: $4.49/lb
- Certified Angus Beef Top Sirloin Steak: $11.99/lb
- True Goodness Organic 85% Lean Ground Beef: $19.47
- Frederik's by Meijer Boneless Quarter Ham: $9.99
- Katie's Best Boneless Skinless Chicken Breasts: $6.99/lb
- Katie's Best Whole Fryer Chicken: $2.79/lb
- Jennie-O Ground Turkey: $14.99
- Hillshire Farm Ultra Thin Lunch Meat: $5.99
- Hormel Sliced Pepperoni: $3.89
- Fresh from Meijer Pork Loin Chops: $5.99, BOGO $1
- Frederik's by Meijer Lamb Leg: $8.99/lb
- Frederik's by Meijer Lamb French Rib Rack: $12.99/lb
- Frederik's by Meijer Shrimp Ring: $10.99
- Frederik's by Meijer Shrimp Ring: $12.99
- Frederik's by Meijer Fresh Spiral Half Ham: $2.99/lb
Deli and prepared on sale:
- La Terra Fina Dip: $3.99
- Hormel Party Tray: $12.99
- Frederik's by Meijer Snacking Nut Canister or Trail Mix: $6.99
- Frederik's by Meijer Gourmet Pasta: $2.99
- Frederik's by Meijer San Marzano Style Tomatoes: $3.79
- Frederik's by Meijer Passata: $3.79
- Frederik's by Meijer Artesian Water: $4.99
- Frederik's by Meijer Italian Sparkling Mineral Water: $4.99
- Frederik's by Meijer Peach or Pear Halves: $3.49
- Frederik's by Meijer Gelato: $3.79
- Frederik's by Meijer Cocoa Tin: $7.99
- Meijer Family Size Ready to Heat Mashed Potatoes: $3.89
- Meijer Family Size Ready to Heat Mac & Cheese: $3.89
- Meijer Bacon: $3.79
- Meijer Meatballs: $6.99
Produce on sale:
- Yellow Onions: $1.79 for 3 lb. bag
- Organic Yellow Onions: $4.29 for 3 lb. bag
- Fresh Cranberries: $0.99 for 12 oz. pkg
- Turnip, Mustard or Collard Greens: $1.29 each
- Russet Potatoes: $1.99 for 5 lb. bag
- Organic Russet Potatoes: $4.49 for 3 lb. bag
- Mandarin Oranges: $2.99 for 3 lb. bag
- California Red Seedless Grapes: $2.29/lb
- Honey Persimmons: $1.29 each
- Cara Cara Navel Oranges: $3.99 for 3 lb. bag
- Wild Wonders or Angel Sweet Tomatoes Pint: $2.99
- Bulk Sweet Potatoes: $0.89/lb
Dairy and eggs on sale:
- Land O'Lakes Butter Sticks: $2.99
- Land O'Lakes Spread: $2.99
- Daisy Sour Cream: $2.49
- Kraft Philadelphia Cream Cheese: $1.99
- Kraft Philadelphia Soft or Whipped Cream Cheese: $3.49
- Eggland's Best Organic Eggs: $3.99
- Meijer Twin Pack Cream Cheese: $2.79
- Meijer Whipping Cream: $1.99
Bakery and bread on sale:
- King's Hawaiian Rolls: $3.99
- Fresh from Meijer 8" Fruit Pie: $4.99
- Fresh from Meijer Ultimate or Sugar Cookies: $3.98
- Fresh from Meijer 12 Ct. Mini Cupcakes: $4.49
- Fresh from Meijer 8" Single Layer Carrot Cake: $9.99
- Aunt Millie's English Muffins: $1.99
- Pepperidge Farm Rye or Pumpernickel Bread: $3.49
- Fresh from Meijer Cranberry Walnut Relish: $7.99
Pantry on sale:
- Meijer Spices, Extracts or Seasonings: $0.49
- French's Fried Onions: $3.79
- M&M's Sharing Size Candy: $5.49
- Ice Mountain Natural Spring Water: $4.99
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products: $12.99
- Ben's Original Ready Rice: $1.99
- Minute Rice: $2.49
- Success Rice: $2.49
- Meijer Ingredient Beans: $0.89
- Blackeye Peas: $0.89
- Canned Tomatoes: $0.89
- Old El Paso Taco Shells: $1.99
- Old El Paso Rice: $1.99
- Old El Paso Enchilada Sauce: $1.99
- Velveeta Cheese: $6.99
- Pace Salsa or Picante Sauce: $2.49
- Meijer Canned Vegetables: $0.49
- Meijer Broth: $0.79
- Hidden Valley Ranch or Maille Mustard Coleslaw Dressing: $3.49
- Kellogg's Raisin Bran: $2.99
- Kellogg's Frosted Flakes: $2.99
- Kellogg's Special K Cereal: $2.99
- Dole Canned Pineapple: $1.99
- Jif Peanut Butter: $5.99
- Jif Natural Peanut Butter: $5.99
- Meijer 100% Pure Pumpkin: $1.49
- Meijer All Purpose Bleached Flour: $1.99
- Meijer Pure Granulated Sugar: $2.89
- Meijer Light Brown or Powdered Confectioners Sugar: $1.89
- Meijer Gelatin: $0.79
- Meijer Instant or Sugar-Free Instant Pudding: $0.79
- Meijer Mini Marshmallows: $0.99
- Meijer Holiday Candy Canes: $1.99
- Meijer Cracker Cuts: $2.49
- Meijer Golden Rounds Crackers: $2.49
- Meijer Cooking Spray: $2.49
- Meijer Dip Mix Packets: $1.99
- Meijer Instant Potatoes: $1.79
- Meijer Turkey, Chicken or Beef Gravy: $0.89
- Meijer Stuffing Mix: $0.99
- Meijer Spreadable Butter: $3.79
- Snack Size Holiday Bagged Chocolate Candy: $5.79
- Hershey's Family Size Stand Up Bag: $8.29
- Meijer Holiday Candy or Snacks: $4.49
- Holiday Non-Chocolate Candy: $4.49
- Candy Canes: $4.69
- Lindt or Ghirardelli Holiday Large Bag: $10.99
- Planters Mixed Nuts: $11.69
- Snyder's Pretzels or Pieces: $2.99
- On The Border Tortilla Chips: $2.99
- Frito-Lay Multipack: $9.99
- Tate's Cookies: $4.99
- Jack Link's Jerky: $4.99
- Starbucks Coffee: $7.99
- Eight O'Clock Coffee: $3.49
- Tim Hortons Coffee K-Cups: $24.99
- Meijer Turkey Frying Oil: $37.99
Frozen on sale:
- Marie Callender's Frozen Pie: $5.99
- Edwards Frozen Pie: $5.99
- Stouffer's Party Size Frozen Meal: $14.99
- Meijer Frozen Grade A Turkey: $0.79/lb
- Hudsonville Ice Cream: $3.99
- True Goodness Frozen Pizza: $5.79
- Just Bare Frozen Prepared Chicken: $9.99
- Real Good Foods or Kevin's Natural Foods Frozen Meal: $4.99
- Jimmy Dean Sandwich: $5.99
- P.F. Chang's Entrée: $6.99
- Bertolli Skillet Meal: $6.99
- Birds Eye Frozen Meal: $6.99
- Frederik's by Meijer Frozen Appetizers: $4.79
- Frederik's by Meijer Frozen Pasta: $4.99
- Frederik's by Meijer Frozen Desserts: $4.79
- Frederik's by Meijer Creme Brulée: $4.79
- Frederik's by Meijer Cookie Dough: $4.49
🛒 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.
$21.61
for 1 person · $21.61 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of November 11, 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.