Meijer Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Oven-Baked Chicken Drumsticks with Campari Tomatoes and Avocado
Description: Two juicy bone-in chicken drumsticks are seasoned with garlic, smoked paprika, and olive oil, then roasted at 425 degrees until the skin is golden and crispy. They are served alongside halved Campari tomatoes roasted in the same pan and sliced fresh avocado drizzled with a squeeze of lemon.
Sale items used: Fresh from Meijer Family Pack Chicken Drumsticks, Campari Tomatoes, Minis Avocados
Prep time: 15 minutes active, 40 minutes total
Serving note: Use 2 drumsticks (approximately 0.5 lb); halve 4 to 5 Campari tomatoes from the 16 oz. container; slice 1 mini avocado from the 6 ct. bag. Total cook time is about 40 minutes - preheat the oven while you season the chicken to save time.
Tuesday
Meal: Pan-Seared Bone-In Pork Loin Chops with Celery and Cream Cheese Pan Sauce
Description: One thick bone-in pork loin chop is seared in a hot skillet until golden brown, then rested while a quick pan sauce is made by deglazing with chicken broth and stirring in a spoonful of cream cheese until silky. Thinly sliced celery is sauteed in the same pan with butter and a pinch of salt, making a crisp, low-carb side that soaks up the creamy sauce.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops (Bone in), Locally Grown Pascal Celery, Kraft Philadelphia Soft Cream Cheese
Prep time: 25 minutes
Serving note: Use 1 bone-in chop (approximately 0.5 lb at $1.99/lb); use 2 stalks of celery from the bunch; use 2 tablespoons of cream cheese from the 7-8 oz. tub (the rest keeps refrigerated for the week). Sear on high heat 3 to 4 minutes per side, then rest 5 minutes before adding the pan sauce.
Recipes:
- Smothered Pork Chops
Wednesday
Meal: Skillet-Browned Johnsonville Brats with Sauteed Campari Tomatoes and Avocado Salad
Description: Two Johnsonville fresh brats are sliced and browned in a cast iron skillet until caramelized on the outside, then served with Campari tomatoes sauteed in the same pan with garlic and olive oil. A simple side salad of diced avocado, a squeeze of lime, and a pinch of salt and cumin rounds out the plate with healthy fat and freshness.
Sale items used: Johnsonville Fresh Brats, Campari Tomatoes, Minis Avocados
Prep time: 20 minutes
Serving note: Use 2 brats from the 19 oz. package (save the remaining brats for another meal or freeze them); use the remaining Campari tomatoes from Monday's container; use 1 mini avocado. The 19 oz. package contains approximately 5 brats - portion and freeze the extras after opening.
Thursday
Meal: Ground Chuck Lettuce-Wrap Taco Bowls with Shredded Cheese and Avocado
Description: Seasoned ground chuck is browned in a skillet with cumin, chili powder, garlic powder, and a splash of hot sauce, then spooned into crisp romaine or iceberg lettuce leaves in place of taco shells. Each wrap is topped with shredded cheese and sliced avocado for a fully satisfying, zero-bread taco experience.
Sale items used: Certified Angus Beef Ground Chuck, Meijer Shredded or Chunk Cheese, Minis Avocados
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of ground chuck from the 2.5 lb. package (portion and freeze the remainder in 0.5 lb. portions); use a generous handful of shredded cheese from the 32 oz. bag; use 1 mini avocado. Keep net carbs low by using only spices and no added sauces with sugar.
Recipes:
- Ground Beef Lettuce Wraps
- Taco lettuce wraps
Friday
Meal: Pan-Seared Atlantic Salmon Portions with Blueberry Reduction and Celery Slaw
Description: A fresh Atlantic salmon portion is seared skin-side down in a hot oiled skillet until the skin is crispy, then flipped briefly to finish, and topped with a quick blueberry reduction made by simmering a small handful of blueberries with a splash of apple cider vinegar and a pinch of salt until jammy. A crunchy celery slaw dressed with olive oil, lemon juice, and a little cream cheese thinned with water serves as the cool, low-carb base.
Sale items used: Fresh from Meijer Atlantic Salmon Portions, Blueberries, Locally Grown Pascal Celery, Kraft Philadelphia Soft Cream Cheese
Prep time: 25 minutes
Serving note: The 12 oz. salmon package is a single-serve portion - use the entire package for one satisfying dinner. Use approximately 1/4 cup of blueberries from the pint (net carbs for this small amount stay well under 5g); use 2 to 3 celery stalks for the slaw; use 1 tablespoon of cream cheese thinned with water and lemon for the dressing.
Recipes:
- Keto Salmon Recipe with Creamy Lemon Garlic Sauce
- Pan Fried Salmon
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Family Pack Chicken Drumsticks (0.5 lb): $0.50
- Fresh from Meijer Pork Loin Assorted Chops Bone-In (0.5 lb): $1.00
- Johnsonville Fresh Brats (1 pack, 19 oz.): $4.79
- Certified Angus Beef Ground Chuck (2.5 lb. pkg.): $13.23
- Fresh from Meijer Atlantic Salmon Portions (12 oz. pack): $8.99
- Campari Tomatoes (16 oz. container): $2.99
- Minis Avocados (6 ct. bag): $2.99
- Locally Grown Pascal Celery (1 bunch): $1.79
- Kraft Philadelphia Soft Cream Cheese (7-8 oz. tub): $3.49
- Blueberries (1 pint): $3.99
- Meijer Shredded or Chunk Cheese (32 oz. bag): $6.49
- Eggland's Best Cage Free White Eggs (18 ct.): $4.99
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or powder)
- Smoked paprika
- Cumin
- Chili powder
- Salt and black pepper
- Lemon or lime (fresh)
- Apple cider vinegar
- Hot sauce
- Chicken broth (small amount for pan sauce)
- Romaine or iceberg lettuce (for taco wraps, pick up fresh)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh from Meijer Whole Pork Shoulder Butt Roast (Bone in): $1.79/lb
- Pork Shoulder Boneless Country Style Ribs: $3.49/lb
- Certified Angus Beef Ground Chuck (2.5 lb. pkg. or larger): $5.29/lb
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins: $2.99/lb
- Fresh from Meijer Family Pack Chicken Breasts (All natural): $2.29/lb
- Fresh from Meijer Family Pack Chicken Drumsticks (All natural): $0.99/lb
- Fresh from Meijer Atlantic Salmon Portions (12 oz.): $8.99
- Fresh from Meijer Atlantic Salmon Mignon (12 oz.): $11.99
- Dietz & Watson Ham, Chicken or Turkey (Deli Dept. only): $9.99/lb
- Dietz & Watson Cheese (Deli Dept. only): $6.59/lb
- Fresh from Meijer Certified Angus Beef Chuck Steak or Roast: $7.99/lb
- Philly Seasoned Shaved Beef Steak (12 oz.) or Certified Angus Beef Shaved Beef Steak (14 oz.): $8.99
- Jennie-O Ground Turkey (3 lb. roll, 90% lean, Fresh): $12.99
- Fresh from Meijer Pork Loin Assorted Chops (Bone in): $1.99/lb
- Fresh from Meijer Pork Loin Center Cut Chops (Bone in): $2.99/lb
- Fresh from Meijer St. Louis Style Spareribs (Fresh, never frozen): $2.99/lb
- Fresh from Meijer Seasoned St. Louis Style Spareribs (Fresh, never frozen): $3.49/lb
- Holten's Chop House Smashed Burgers or Sliders (24-32 oz., Frozen): $9.99
- Johnsonville Fresh Brats (19 oz.): $4.79
- Wright Bacon (24 oz.): $8.99
- Wright Bacon (40 oz.): $14.99
- Frederik's by Meijer Shrimp Ring (16 oz.): $9.99
- Fresh from Meijer 96% Lean Ground Beef (Average weight 1 lb.): $8.49/lb
- Meijer Baby Back BBQ Pork Ribs (24 oz., Fresh): $9.99
Deli and prepared on sale:
- Fresh from Meijer 1 Lb. Pre-Packed Salad (Deli Dept. only): $2.99
- Fresh from Meijer Ultimate or Sugar Cookies (12 ct./10-16 oz.): $3.98
Produce on sale:
- Blueberries (Pint container): $3.99
- California Yellow or White Nectarines: $0.99/lb
- Campari Tomatoes (16 oz.): $2.99
- Locally Grown Large Seedless Watermelon: $4.99 each
- Frederik's by Meijer Autumncrisp Grapes (2 lb. container): $5.49
- Organic Green or Red Seedless Grapes: $2.29/lb
- Sunset Flavor Bombs, Sugar Bombs or Bomb Squad Tomatoes (12 oz.): $4.99
- Minis Avocados (6 ct. bag): $2.99
- Bulk Honeycrisp Apples: $1.99/lb
- Locally Grown Pascal Celery: $1.79 each
- Large Dragon Fruit or Frederik's by Meijer Yellow Dragon Fruit: $3.99
Dairy and eggs on sale:
- Eggland's Best Cage Free White Eggs (18 ct.): $4.99
- Stok Cold Brew Coffee (48 oz.): $5.49
- Kraft Philadelphia Soft Cream Cheese (7-8 oz.): $3.49
- I Can't Believe It's Not Butter (15-16 oz.) or Imperial Spread (45 oz.) or Brummel & Brown Spread (15 oz.): $3.89
- Chobani Greek Yogurt (4 pk./5.3 oz.): $3.99
Bakery and bread on sale:
- Fresh from Meijer Scones (8 ct./15 oz.), Strudel Bites (15 ct./11 oz.) or Mini Danishes (10 ct./12 oz.): $3.99
- Fresh from Meijer 8" Single Layer Carrot Cake (28 oz.): $9.99
- Aunt Millie's English Muffins (6 ct./12 oz.): $1.99
- Sara Lee Half Loaf Bread (12 oz.): $1.99
Pantry on sale:
- Barilla Pasta (12-16 oz.): $1.49
- Clif Kid Zbar (5-6 ct./6.35-7.62 oz.): $4.99
- Chobani Greek Yogurt (4 pk./5.3 oz.): $3.99
- Powerade Sports Drinks (8 pk./12 oz. bottles) or Meijer Purified Water (40 pk./16.9 oz. bottles): $4.99
- Starbucks Coffee (11-12 oz. bag), K-Cups (10 ct.) or Cold Brew (32 oz.): $7.99
- Maxwell House Ground Coffee (23.1-29.3 oz.): $11.99
- Kraft Mac & Cheese (4-5 ct./22-36.25 oz.): $3.99 (final price)
- La Banderita Fajita or Burrito Flour Tortillas (20-22.5 oz.): $2.49
- Heinz Ketchup Easy Squeeze (32 oz.): $3.99
- Seattle's Best Coffee (11-12 oz. bag) or K-Cups (10 ct.): $6.99
- Jif Peanut Butter or Natural Peanut Butter (40 oz.): $6.49 (final price $5.49)
- Kodiak Granola Bars (5-6 ct./1.23-1.59 oz.): $4.99
- GoGo SqueeZ Protein Pouches (4 ct./4 oz.): $6.99
- Nestlé Toll House Morsels (20-24 oz.): $7.99
- Pepperidge Farm Goldfish Bulk (24.3-27.3 oz.) or multipack (20-24 ct./18-20 oz.): $7.99
- Skittles or Starburst Sharing Size Candy (12-15.6 oz.): $4.49
- Slim Jim Snack Size Sticks (14 ct./.28 oz.): $3.49
- Celsius Energy Drinks (12 oz. can): $5.49 (final price)
- Arizona Tea (128 oz.): $3.49
- Capri Sun or Country Time (10 ct./6 oz. pouches): $3.69
- BODYARMOR Sports Drinks (6 pk./16 oz.) or Monster Energy Drinks (4 pk./12 oz.): $6.79
- Meijer Original Crispy Rice Treats (8 ct./6.2 oz.): $1.89
- Meijer Snack Kits (4.5 oz.): $2.49
- Meijer Juice Boxes (8 pk./6.75 oz.): $2.69
- Meijer Family Size Crackers (12-21 oz.): $3.99
- Meijer Fruit Snacks (22 ct./17.6 oz.): $4.99
- Fresh from Meijer Dried or Freeze Dried Fruit (1-9 oz.): $3.99
- Meijer Applesauce Pouches (12 ct./3.2 oz.): $5.99
- Meijer Shells and Cheese (8 ct./19.12 oz.): $5.49
- Meijer Original Frozen Pizza (14.5-16.9 oz.): $2.99
- Meijer Frozen Prepared Chicken (25.5-32 oz.): $4.99
- Meijer Frozen Pasta (19-64 oz.): $3.99
- Meijer Shredded or Chunk Cheese (32 oz.): $6.49
- Frederik's by Meijer Quiche (12 oz.): $5.99
- True Goodness Organic Milk (64 oz.): $3.99
- Nature Valley Bars (5-6 ct./4.59-8.94 oz.) or Fiber One Bars (5-6 ct./5.34-7 oz.): $9.99
- Totino's Frozen Pizza Rolls (100 ct./48.8 oz.): $9.99
- Cascadian Farm Granola (11-16 oz.): $3.99
- Old El Paso Stuffed Nachos (40 ct./17 oz.): $6.99
- Pillsbury Crescents, Cinnamon Rolls or Grands Biscuits (8-16.3 oz.): $3.99
- Cheerios Large Size Protein or Oat Crunch Protein Cereal (11.02-18.2 oz. box): $3.99
- Annie's Organic Fruit Snacks (10 ct./7 oz.): $5.99
- Bisquick Baking Mix (40 oz.): $4.49
- Gardetto's Snack Mix (8-8.6 oz.): $2.49
- Larabar Bars (6 ct./9.6-10.2 oz.): $6.49
Frozen on sale:
- Purple Cow Ice Cream or Frozen Yogurt (48 oz.): $2.79
- Halo Top Ice Cream (16 oz.): $3.99
- Tru Fru Nature's Frozen Fruit (8 oz.): $6.99
- Tyson Prepared Frozen Chicken (18-25 oz.) or State Fair Corn Dogs (21-42.72 oz.): $7.99
- Amy's Entrée or Bowl (8-10.3 oz.): $4.99
- Hillshire Farm Stuffed Croissants or Ciabatta (24-28 oz.) or (2 ct./8-10.74 oz.): $5.49
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$55.24
for 1 person · $55.24 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of August 12, 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.