Meijer Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's low-carb plan builds each dinner from Meijer's sale proteins: chicken thighs on Monday, ground beef on Tuesday, bone-in portion ham on Wednesday, chicken wings on Thursday and a lamb leg on Friday. Chicken appears on exactly two nights, as thighs and as wings, but the pan sauce and the crisp hot sauce butter keep them tasting nothing alike. A 3 lb bag of yellow onions at $1.79 covers Monday and Wednesday, and the two bunches of greens at $2.58 are split between Tuesday's beef skillet and Thursday's wings. The lamb leg at $17.98 is your Friday showpiece, and every dinner lands around 4 to 6g net carbs per serving.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Thighs with Blistered Sweet Tomatoes and Onions
Description: Chicken thighs are seared in a hot skillet until deeply golden, then finished in the oven while sliced onions and sweet tomatoes blister in the same pan. The pan juices make a garlicky butter sauce to spoon over the top.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs, Yellow Onions, Wild Wonders or Angel Sweet Tomatoes Pint
Prep time: 40 minutes
Serving note: 2.5 lb chicken thighs total (about 10 oz per person), 1 pint tomatoes, 1 yellow onion from the 3 lb bag. Net carbs about 6g per serving.
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: 80% lean ground beef is browned in a large skillet, then chopped greens wilt right into the beef with garlic and red pepper flakes. It is a fast, one-pan dinner that is rich, savory and very low in carbs.
Sale items used: Fresh from Meijer 80% Lean Ground Beef, Turnip, Mustard or Collard Greens
Prep time: 30 minutes
Serving note: 2 lb ground beef total (8 oz per person), 1 bunch Turnip, Mustard or Collard Greens (use 1 of the 2 purchased). Drain excess fat before adding the greens. Net carbs about 4g per serving.
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: Meijer Portion Ham Bone in is heated in the oven, covered, until hot all the way through, then brushed with a sugar-free Dijon and butter mixture. Sliced onions are sauteed in butter on the stovetop and served alongside.
Sale items used: Meijer Portion Ham Bone in, Yellow Onions
Prep time: 50 minutes
Serving note: 3 lb ham total (about 12 oz per person with the bone), 1 yellow onion from the 3 lb bag. Heat per the package directions until it reaches 140F, and skip any sugar glaze packet. Net carbs about 5g per serving.
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: Chicken wings are dried, tossed with salt and baking powder, and baked until crisp, then tossed in a sugar-free hot sauce and garlic butter. Greens are sauteed in the skillet with garlic and a splash of vinegar to cut the richness.
Sale items used: Fresh from Meijer Family Pack Chicken Wings, Turnip, Mustard or Collard Greens
Prep time: 55 minutes
Serving note: 3 lb chicken wings total (12 oz per person), 1 bunch Turnip, Mustard or Collard Greens (the second one purchased). Net carbs about 4g per 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: Frederik's by Meijer Lamb Leg is rubbed with garlic, rosemary, salt and olive oil, then roasted in a hot oven until browned outside and pink in the center. Sweet tomatoes roast in the pan for the last 15 minutes, and the lamb is rested and sliced against the grain.
Sale items used: Frederik's by Meijer Lamb Leg, Wild Wonders or Angel Sweet Tomatoes Pint
Prep time: 75 minutes
Serving note: 2 lb lamb leg total (8 oz per person), 1 pint tomatoes. This runs over an hour, so rub the lamb with garlic, rosemary, salt and oil up to a day ahead and let it sit out 30 minutes before roasting. Roast the lamb at 400F about 50 minutes to 135F for medium rare (longer for more done), rest 10 minutes, and add the tomatoes for the last 15 minutes. Net carbs about 4g per serving.
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 (2.5 lbs): $4.23
- Fresh from Meijer 80% Lean Ground Beef (2 lbs): $8.98
- Fresh from Meijer Family Pack Chicken Wings (3 lbs): $8.97
- Meijer Portion Ham Bone in (3 lbs): $7.47
- Frederik's by Meijer Lamb Leg (2 lbs): $17.98
- Yellow Onions (1 x 3 lb. bag): $1.79
- Turnip, Mustard or Collard Greens (x2): $2.58
- Wild Wonders or Angel Sweet Tomatoes Pint (x2): $5.98
Pantry staples needed:
- Olive oil
- Butter
- Salt and black pepper
- Garlic
- Dried thyme
- Dried rosemary
- Red pepper flakes
- Baking powder
- Dijon mustard with no added sugar
- Sugar-free hot sauce
- Apple cider vinegar
🏷️ 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.
$57.98
for 4 people · $14.49 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.