Meijer Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: Chicken thighs at $1.49/lb are the standout deal of the week and anchor two nights with very different flavor profiles, keeping those evenings well under $1 per person for protein alone. Bob Evans sausage at $3.49 a roll and the Smithfield pork tenderloin at $6.99 a pack round out two more economical nights with great variety. The single premium night goes to the Fresh from Meijer Seasoned Atlantic Salmon Portions at $8.99 per 9 oz. pack, which is the best premium value on this flyer compared to the strip steak or top round steak, and two packs cover four generous servings. Vidalia onions at $1.29/lb, bell peppers at $1 each (buying 7), and mushrooms at 2 for $5 fill out the vegetable sides without adding much to the total.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Thighs with Sauteed Bell Peppers and Mushrooms
Description: Bone-in chicken thighs are seasoned and seared skin-side down in a hot skillet until the skin is golden and crisp, then finished through to juicy doneness, served alongside bell peppers and sliced mushrooms sauteed in the same pan drippings. The combination of rendered chicken fat, sweet peppers, and earthy mushrooms makes a deeply savory one-pan dinner with almost no cleanup.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs All natural ($1.49/lb), Red, Yellow, Orange or Aloha Bell Pepper ($1 each, buying 7 to qualify), True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (2 for $5)
Prep time: 40 minutes
Serving note: Use 2 lbs of chicken thighs (about 4 thighs) for 4 people. Buy 7 bell peppers to hit the $1 each price; use 3 for this meal and save the remaining 4 for later in the week. Use 1 pack (8 oz.) of mushrooms for this meal.

Tuesday
Meal: Smithfield Pork Tenderloin with Roasted Vidalia Onions and Bolthouse Carrot Sides
Description: The Smithfield Pork Loin Tenderloin is sliced into medallions, seasoned with salt, pepper, and garlic, then seared in a skillet and finished in the oven until just cooked through and slightly caramelized on the edges. Sliced Vidalia onions are cooked down in the same pan until soft and golden, and the Bolthouse Carrot Sides are steamed as a simple low-carb accompaniment.
Sale items used: Smithfield Pork Loin Filet or Tenderloin 19.2-27.2 oz. ($6.99), Bulk Vidalia Onions ($1.29/lb), Bolthouse Carrot Sides 10-14 oz. ($2.49)
Prep time: 45 minutes
Serving note: One 19.2-27.2 oz. Smithfield tenderloin feeds 4 people comfortably when sliced into medallions. Use 0.5 lb of Vidalia onions. Use 1 pack of Bolthouse Carrot Sides for the table.

Wednesday
Meal: Bob Evans Sausage and Egg Scramble with Sauteed Spinach and Avocado
Description: Bob Evans Breakfast Sausage is crumbled and browned in a skillet, then eggs are scrambled directly into the pan with the sausage drippings for a rich, protein-packed skillet dinner. Baby spinach is wilted in the same pan at the end, and sliced avocado is served alongside for healthy fat and creaminess.
Sale items used: Bob Evans Breakfast Sausage Roll, Links or Patties 12-16 oz. ($3.49), True Goodness Organic Extra Large Eggs 18 ct. ($6.99), Extra Large Avocado ($1 each, buying 7 to qualify), Fresh from Meijer Coleslaw 14 oz. or Baby Spinach 6 oz. - Baby Spinach (Buy 2, Get 2 Free - base price not listed, using pantry spinach note below)
Sale items used: Bob Evans Breakfast Sausage Roll, Links or Patties 12-16 oz. ($3.49), True Goodness Organic Extra Large Eggs 18 ct. ($6.99), Extra Large Avocado ($1 each, buying 7 to qualify)
Prep time: 25 minutes
Serving note: Use the full 12-16 oz. sausage roll for 4 people. Crack 8 eggs total (2 per person) into the pan. Buy 7 avocados to qualify for the $1 each price; use 2 avocados halved for this meal and save the rest for snacking or other meals. The egg carton (18 ct.) will have eggs left over for the week.
Recipes:
- Veggie & Sausage Low-Carb Egg Scramble

Thursday
Meal: Skillet-Seared Boneless Pork Loin Chops with Sauteed Bell Peppers and Vidalia Onions
Description: Boneless pork loin chops are patted dry, seasoned, and seared in a hot cast-iron or heavy skillet until golden brown on both sides and cooked through, giving a satisfying crust without breading. Sliced bell peppers and Vidalia onions are cooked in the same skillet with a splash of broth until tender and lightly caramelized, creating a colorful low-carb topping for the chops.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless ($3.99 final price per pack), Red, Yellow, Orange or Aloha Bell Pepper (already purchased Monday), Bulk Vidalia Onions ($1.29/lb), Swanson Broth 14.5 oz. ($1 when you buy 7 or more)
Prep time: 35 minutes
Serving note: Buy 2 packs of pork loin chops to ensure 4 chops (one per person). Use 2 of the reserved bell peppers from Monday's purchase. Use 0.5 lb of Vidalia onions. Buy 7 cans of Swanson Broth to qualify for the $1 each price; use 1 can for this meal and keep the rest as pantry stock.

Friday
Meal: Pan-Seared Seasoned Atlantic Salmon Portions with Cucumber and Avocado Salad
Description: The Fresh from Meijer Seasoned Atlantic Salmon Portions are seared skin-side down in a hot oiled skillet for 4 to 5 minutes per side until the seasoned crust is set and the fish is just cooked through and flaky. A simple salad of sliced seedless mini cucumbers, diced avocado, and a drizzle of Hellmann's Mayonnaise thinned with a little lemon juice serves as a cool, creamy low-carb side.
Sale items used: Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. ($8.99 per pack), Seedless Mini Cucumbers 1 lb. bag ($1 when you buy 7 or more), Extra Large Avocado (already purchased Wednesday), Hellmann's Mayonnaise 30 oz. or Squeeze Bottle 20 oz. ($3.99 final price)
Prep time: 20 minutes
Serving note: Buy 2 packs of salmon portions (each pack is 9 oz., roughly one portion); each pack is one serving, so 2 packs cover 2 people - buy 4 packs total for 4 servings. Use 1 lb bag of cucumbers (buy 7 bags to qualify for $1 each price; use 1 bag for this meal). Use 2 of the reserved avocados from Wednesday. One bottle of Hellmann's is more than enough for the week.
Recipes:
- Salmon Avocado Salad - Low Carb (Keto)

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs All natural (2 lbs): $2.98
- True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (x2 packs, 2 for $5): $5.00
- Red, Yellow, Orange or Aloha Bell Pepper (x7, at $1 each): $7.00
- Smithfield Pork Loin Filet or Tenderloin 19.2-27.2 oz. (x1 pack): $6.99
- Bulk Vidalia Onions (1 lb): $1.29
- Bolthouse Carrot Sides 10-14 oz. (x1 pack): $2.49
- Bob Evans Breakfast Sausage Roll, Links or Patties 12-16 oz. (x1 pack): $3.49
- True Goodness Organic Extra Large Eggs 18 ct. (x1 carton): $6.99
- Extra Large Avocado (x7, at $1 each): $7.00
- Fresh from Meijer Pork Loin Chops Boneless (x2 packs at $3.99 each): $7.98
- Swanson Broth 14.5 oz. (x7 cans at $1 each): $7.00
- Fresh from Meijer Seasoned Atlantic Salmon Portions 9 oz. (x4 packs at $8.99 each): $35.96
- Seedless Mini Cucumbers 1 lb. bag (x7 bags at $1 each): $7.00
- Hellmann's Mayonnaise 30 oz. or Squeeze Bottle 20 oz. (x1, final price): $3.99

Pantry staples needed:
- Olive oil or cooking oil for searing
- Salt and black pepper
- Garlic powder or fresh garlic
- Lemon juice (for the cucumber-avocado salad dressing)
- Red pepper flakes (optional, for the sausage scramble)