Meijer Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh from Meijer Garlic Parmesan Atlantic Salmon Portions or Cheesy Spinach Salmon with Zucchini and Tomato Seafood Meal 11-12 oz: Sale price
- Meijer Bacon 16 oz: Sale price
- Meijer Ground Beef or Ground Beef and Pork Blend 1 lb: BOGO of equal or lesser value
- Pork Loin Chops (Boneless): BOGO of equal or lesser value
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Fresh from Meijer St. Louis Style Spareribs (Fresh, never frozen): $3.29 lb

Vegetables on sale:
- Wrapped Broccoli Bunch: Sale price
- Multicolor Peppers 3 ct: $2.99
- Tropical Avocados: Sale price ea
- Green Onions Bunch: Sale price
- Flavor Bombs Tomatoes 12 oz or Seedless Mini English Cucumbers 1 lb: BOGO $1 of equal or lesser value
- Bulk Sweet Onions: Sale price per lb

5-DAY MEAL PLAN

Monday
Meal: Garlic Parmesan Salmon with Steamed Broccoli and Avocado
Description: One 11-12 oz Garlic Parmesan Atlantic Salmon portion is roasted in the oven and topped with extra parmesan for a rich, savory finish. It is served alongside lightly steamed broccoli florets and half a sliced avocado for a satisfying, fully low-carb plate.
Sale items used: Fresh from Meijer Garlic Parmesan Atlantic Salmon Portion (11-12 oz), Wrapped Broccoli Bunch, Tropical Avocado
Prep time: 25 minutes
Serving note: 1 salmon portion (11-12 oz), approximately 1.5 cups broccoli florets, 1/2 avocado sliced - estimated net carbs under 8g
Recipes:
- Garlic Parmesan Salmon Recipe Low Carb Keto
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan - Julia's Album
- Garlic Parmesan Baked Keto Salmon Recipe

Tuesday
Meal: Bacon Cheeseburger Lettuce Wraps with Tomatoes and Green Onions
Description: One-quarter pound of ground beef is seasoned and pan-seared into two patties, then wrapped in crisp romaine or iceberg lettuce leaves with bacon crumbles, melted cheese, diced tomatoes, and sliced green onions. This is a completely bread-free take on a classic cheeseburger that stays well under the 20g net carb limit.
Sale items used: Meijer Ground Beef 1 lb BOGO (use approx. 4 oz), Meijer Bacon 16 oz, Kraft Shredded or Chunk Cheese 7-8 oz, Flavor Bombs Tomatoes, Green Onions Bunch
Prep time: 20 minutes
Serving note: 4-5 oz ground beef formed into 2 small patties, 2-3 strips bacon, 1 oz shredded cheese, 3-4 lettuce leaves for wrapping, a small handful of tomatoes, 2 green onion stalks sliced - estimated net carbs under 6g
Recipes:
- Keto Bacon Cheeseburger Wraps
- Low Carb Keto Cheeseburger Lettuce Wraps Recipe
- Bacon Cheeseburger Lettuce Wraps

Wednesday
Meal: Pork Loin Chops with Sauteed Multicolor Peppers and Onions
Description: One boneless pork loin chop is seasoned with garlic, salt, and pepper then seared in butter until golden and cooked through. It is plated alongside a colorful saute of multicolor peppers and sweet onion cooked in the same pan drippings for maximum flavor.
Sale items used: Pork Loin Chops Boneless BOGO (use 1 chop approximately 6-8 oz), Multicolor Peppers 3 ct (use 1 pepper), Bulk Sweet Onions, Land O'Lakes Butter Sticks
Prep time: 25 minutes
Serving note: 1 boneless pork loin chop (6-8 oz), 1 multicolor pepper sliced, 1/4 medium sweet onion sliced, 1 tablespoon butter for searing - estimated net carbs under 8g
Recipes:
- Low Carb Baked Pork Chops and Peppers
- Low Carb Onion & Bacon Pork Chops
- Bacon and Caramelized Onion Smothered Pork Chops

Thursday
Meal: Shrimp Stir-Fry with Broccoli, Peppers, and Bacon Crumbles
Description: Roughly 6 oz of raw shrimp are quickly stir-fried in butter and garlic alongside broccoli florets and sliced multicolor pepper, then finished with crispy crumbled bacon for a smoky, protein-packed one-pan meal. The dish skips any starchy sauces and instead relies on garlic, butter, salt, pepper, and a splash of soy sauce to keep carbs minimal.
Sale items used: Frederik's by Meijer Raw Shrimp 16 oz (use approx. 6 oz), Wrapped Broccoli Bunch, Multicolor Peppers 3 ct (use 1 pepper), Meijer Bacon 16 oz (use 2 strips)
Prep time: 20 minutes
Serving note: 6 oz shrimp (roughly 8-10 medium shrimp), 1.5 cups broccoli florets, 1 multicolor pepper sliced, 2 strips bacon crumbled, 1 tablespoon butter, garlic to taste - estimated net carbs under 10g
Recipes:
- Keto Shrimp and Broccoli Stir-Fry
- Shrimp and Broccoli Spicy Garlic Stir-Fry
- Shrimp and Broccoli Recipe (Quick & Easy Dinner!)

Friday
Meal: St. Louis Style Spareribs with Avocado and Cucumber Salad
Description: Rather than buying a full rack impractical for one person, approximately 1 lb of St. Louis style spareribs are purchased and slow-roasted in the oven with a sugar-free dry rub of smoked paprika, garlic powder, cumin, salt, and pepper. They are served alongside a refreshing salad of sliced cucumber, diced avocado, green onion, and a drizzle of olive oil and lemon juice.
Sale items used: Fresh from Meijer St. Louis Style Spareribs $3.29 lb (buy approximately 1 lb), Tropical Avocado, Flavor Bombs Tomatoes or Seedless Mini English Cucumbers 1 lb BOGO $1, Green Onions Bunch
Prep time: 90 minutes (including low-and-slow oven roasting)
Serving note: Approximately 1 lb spareribs (yields 2-3 rib bones with meat), 1/2 avocado diced, 1/2 cup sliced cucumber, 2 green onion stalks, drizzle of olive oil - estimated net carbs under 7g
Recipes:
- Low Carb Avocado Tomato Cucumber Salad
- Easy Cucumber Avocado Salad Recipe (Low Carb!)
- Cucumber Tomato Avocado Salad

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Garlic Parmesan Atlantic Salmon Portion 11-12 oz: ~$6.99
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Meijer Ground Beef 1 lb BOGO (buying 2, using about half total): ~$4.00 estimated split cost
- Pork Loin Chops Boneless BOGO (buying 2 chops, using 1): ~$3.50 estimated split cost
- Fresh from Meijer St. Louis Style Spareribs approximately 1 lb: ~$3.29
- Meijer Bacon 16 oz: ~$5.99 (used across Tuesday and Thursday)
- Wrapped Broccoli Bunch: ~$1.99
- Multicolor Peppers 3 ct: $2.99
- Tropical Avocados (buy 2): ~$2.00 estimated
- Green Onions Bunch: ~$0.99
- Flavor Bombs Tomatoes 12 oz or Seedless Mini English Cucumbers 1 lb BOGO $1: ~$1.00 for second item
- Bulk Sweet Onions (small amount, approximately 0.25 lb): ~$0.50
- Kraft Shredded or Chunk Cheese 7-8 oz: $1.99
- Land O'Lakes Butter Sticks 16 oz: ~$4.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Cumin
- Soy sauce or coconut aminos (low-carb stir-fry)
- Lemon juice or fresh lemon
- Red pepper flakes (optional)
- Parmesan cheese (if not included in salmon portion)
- Romaine or iceberg lettuce (for Tuesday wraps, check produce section)