Meijer Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week gives you a different protein every night, so low-carb never feels repetitive: pork loin on Monday, ground turkey lettuce cups on Tuesday, salmon on Wednesday, chicken thighs on Thursday, and a breakfast sausage skillet on Friday. The Meijer sale does a lot of the work, with the 2 lb boneless pork loin at $3.98 and the 2 lb family pack of chicken thighs at $6.38 making those two nights very easy on the cart. The salmon is the one splurge at $17.98 for two packs, but it gives you a 20-minute dinner right in the middle of the week. Peppers, avocados, tomatoes, cucumbers and frozen Steamfresh broccoli keep every plate fresh and light on carbs, and the only things to grab from your pantry are basics like olive oil, butter and lemon.
5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Boneless Pork Loin Slices with Peppers and Onions
Description: Boneless pork loin is cut into thick slices, seared, then roasted with Multicolor Peppers and Yellow Onions until tender. Served with a simple side salad.
Sale items used: Fresh from Meijer Whole Boneless Pork Loin, Multicolor Peppers, Yellow Onions or Whole Carrots, Earthbound Farms Organic Salads
Prep time: 40 minutes
Serving note: 2 lb pork loin, 3 ct. Multicolor Peppers, 2 yellow onions from the bag, 1 Earthbound Farms Organic Salads (4-7 oz.) per night.
Recipes:
- Parmesan Boneless Pork With Sautéed Peppers and Onions
- 3 Pepper Pork Tenderloin Medallions Skillet Dinner - low carb, 30 minutes
Tuesday
Meal: Skillet Ground Turkey Taco Lettuce Cups with Avocado
Description: Ground turkey is browned with onion and spices, then spooned into salad greens and topped with avocado and cheese. Fast and fresh.
Sale items used: Meijer Ground Turkey Roll, Minis Avocados, Kraft Grated Cheese, Wild Wonders or Angel Sweet Tomatoes, Earthbound Farms Organic Salads, Yellow Onions or Whole Carrots
Prep time: 25 minutes
Serving note: 2 Meijer Ground Turkey Rolls (32 oz. total), 1 Minis Avocados bag (6 ct.), 1 Kraft Grated Cheese (8 oz.), 1 pint tomatoes, 1 Earthbound Farms Organic Salads, 1 onion.
Recipes:
- Taco Lettuce Wraps with Ground Turkey
- Turkey Taco Lettuce Cups with Salsa and Avocado - Instacart
Wednesday
Meal: Pan-Seared Atlantic Salmon with Garlic Butter Broccoli
Description: Seasoned salmon portions are seared in a skillet until crisp outside and flaky within. Steamed broccoli is tossed in butter alongside.
Sale items used: Fresh from Meijer Seasoned Atlantic Salmon Portions, Birds Eye Steamfresh Frozen Vegetables
Prep time: 20 minutes
Serving note: 2 packs salmon portions (18 oz. total, about 4.5 oz. per person), 2 Birds Eye Steamfresh Frozen Vegetables (use broccoli).
Recipes:
- Lemon Garlic Seared Salmon with Roasted Broccoli
Thursday
Meal: Smothered Chicken Thighs with Cream Cheese Spinach Sauce
Description: Boneless skinless chicken thighs are browned in a skillet and finished in a creamy cream cheese and onion pan sauce. Served with steamed green vegetables.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs, Kraft Philadelphia Soft Cream Cheese, Birds Eye Steamfresh Frozen Vegetables, Yellow Onions or Whole Carrots
Prep time: 35 minutes
Serving note: 2 lb chicken thighs, 1 Kraft Philadelphia Soft Cream Cheese (7-8 oz.), 2 Birds Eye Steamfresh Frozen Vegetables (use spinach or green beans if available), 1 onion.
Recipes:
- Keto Chicken Thighs with Creamed Spinach
- Keto Chicken Thighs with Creamed Spinach
Friday
Meal: Sausage and Pepper Skillet with Melted Cheese
Description: Meijer Breakfast Sausage is browned in crumbles with tomatoes and sliced cucumbers on the side, then topped with melted Tillamook cheese. A hearty low-carb skillet supper.
Sale items used: Meijer Breakfast Sausage Roll, Tillamook Chunk, Shredded, Sliced or Cream Cheese, Wild Wonders or Angel Sweet Tomatoes, Pop Its Tiny Cucumbers
Prep time: 25 minutes
Serving note: 2 Meijer Breakfast Sausage Rolls (32 oz. total), 1 Tillamook cheese (6-8 oz.), 1 pint tomatoes, 1 Pop Its Tiny Cucumbers (1.5 lbs.) for the side.
Recipes:
- Low Carb Sausage & Peppers Skillet
- Best Recipe for Sausage and Peppers - Cajun Style!
- Keto Cheesy Sausage & Peppers - Easy Low Carb Dinner
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Whole Boneless Pork Loin (2 lbs): $3.98
- Multicolor Peppers (1 bag, 3 ct.): $2.99
- Yellow Onions or Whole Carrots (1 bag, 3 lb.): $2.49
- Earthbound Farms Organic Salads (2 packs): $6.00
- Meijer Ground Turkey Roll (2 packs): $5.98
- Minis Avocados (1 bag, 6 ct.): $2.99
- Kraft Grated Cheese (1 pack, 8 oz.): $3.99
- Wild Wonders or Angel Sweet Tomatoes (1 pint): $2.99
- Fresh from Meijer Seasoned Atlantic Salmon Portions (2 packs): $17.98
- Birds Eye Steamfresh Frozen Vegetables (4 packs): $4.80
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs (2 lbs): $6.38
- Kraft Philadelphia Soft Cream Cheese (1 pack): $3.49
- Meijer Breakfast Sausage Roll (2 packs): $5.98
- Tillamook Chunk, Shredded, Sliced or Cream Cheese (1 pack): $3.50
- Pop Its Tiny Cucumbers (1 pack, 1.5 lbs.): $5.99
Pantry staples needed:
- Olive oil, butter, salt, pepper, garlic, taco seasoning (no sugar), dried herbs, lemon
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Top Sirloin Steak: $9.99/lb
- Certified Angus Beef 90% Lean Ground Sirloin: $8.29/lb
- Fresh from Meijer Pork Loin Chops Boneless: $3.49/lb
- Fresh from Meijer Whole Boneless Pork Loin: $1.99/lb
- Meijer Meatballs: $5.99 for 20-32 oz. Frozen
- Johnsonville Smoked Sausage Ropes or Breakfast Sausage: $2.99 each, Buy 2 Get 1 Free
- Fresh from Meijer Seasoned Atlantic Salmon Portions: $8.99 for 9 oz.
- Fresh from Meijer Whole Pork Shoulder Butt Roasts: $12.49 each
- Meijer Ground Turkey Roll: $2.99 for 16 oz.
- Meijer Ground Beef Roll: $5.99 for 16 oz.
- Meijer Breakfast Sausage Roll: $2.99 for 16 oz.
- Eckrich Meat Franks: $3.99 each, Buy 1 Get 1 Free
- Schweid & Sons Certified Angus Beef Patties: $10.99 for 4 ct./21.2 oz. pkg.
- Certified Angus Beef Round Roast or Steak: $6.99/lb
- Fresh from Meijer Marinated Pork Tenderloin or Filet: $5.99 for 18.4-22 oz.
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs: $3.19/lb
- Hormel Black Label or Natural Choice Bacon: $3.99 each, Buy 1 Get 1 Free
- Frederik's by Meijer Ham, Chicken or Turkey: $9.99/lb
- Frederik's by Meijer Cheese: $6.99/lb
Deli and prepared on sale:
- Panera Bread Soup: $4.99 for 16 oz. Deli Dept. only
Produce on sale:
- Locally Grown Gala, Fuji, McIntosh or Rave Apples: $2.99 for 3 lb. bag
- California Red Seedless Grapes: $1.99/lb
- Multicolor Peppers: $2.99 for 3 ct.
- Wild Wonders or Angel Sweet Tomatoes: $2.99 for Pint
- Yellow Onions or Whole Carrots: $2.49 for 3 lb. bag
- Mini Orange and White Pumpkins: $3.50 for 6 ct. bag
- Fresh from Meijer Apple Cider: $3.50 for Half Gallon
- Pie Pumpkins: $2.00 for 3 ct.
- Minis Avocados: $2.99 for 6 ct. bag
- Organic Avocados: $4.29 for 4 ct. bag
- The Little Potato Company Creamer Potatoes: $3.29 for 1.5 lb. bag
- Pop Its Tiny Cucumbers: $5.99 for 1.5 lbs.
- Organic Campari Tomatoes: $4.49 for 12 oz.
- Navel Oranges: $4.89 for 4 lb. bag
- Earthbound Farms Organic Salads: $3.00 for 4-7 oz.
Dairy and eggs on sale:
- Kraft Singles: $2.99 for 10.7-12 oz.
- Country Crock Spread or Drizzle & Sizzle: $2.99 for 15 oz. or 14.3 oz.
- Kraft Philadelphia Soft Cream Cheese: $3.49 for 7-8 oz.
- Tillamook Chunk, Shredded, Sliced or Cream Cheese: $3.50 for 6-8 oz.
- Simply or Minute Maid Drinks or Gold Peak Tea: $1.99 for 52 oz.
- Simply Juice: $4.00 for 2 for 46-52 oz.
- Silk Almondmilk: $2.79 for 64 oz. Refrigerated
- Starbucks Iced Coffee: $4.00 for 2 for 40-48 oz.
- Nestlé Refrigerated Cookie Dough: $3.50 for 2 for 14-16.5 oz.
- Coffee mate Creamer, Coffee mate Natural Bliss Creamers, International Delight Flavored Creamers, or Cold Foam Creamers: $3.50 for 2 for 32 oz. or 24-28 oz. or 14 oz.
- Starbucks Creamers: $4.00 for 2 for 24 or 28 oz. Refrigerated
- Kraft Philadelphia Whipped Cream Cheese: $3.89 for 7.5-8 oz.
- Kraft Singles American Cheese Slices: $5.99 for 32 ct./24 oz.
Bakery and bread on sale:
- Fresh from Meijer Ultimate or Sugar Cookies: $6.29 for 20 ct./17-26 oz.
- Fresh from Meijer Strip Danish, Donut Holes, Gems or 6 Ct. Cake Donuts: $3.79 for 10-16 oz.
- Fresh from Meijer 8" Single Layer Carrot Cake: $9.99 for 28 oz.
- Ball Park Buns: $2.50 for 2 for 8 ct./12-16 oz.
- Frederik's by Meijer Liege Waffles: $4.00 for 2 for 4 ct./9.1 oz.
Pantry on sale:
- Ken's Dressing: $3.99 for 24 oz.
- Barilla Pasta: $1.33 for 3 for 12-16 oz.
- Nestlé Toll House Morsels: $4.00 for 2 for 10-12 oz.
- Bush's Chili Beans, Hunt's Tomatoes, Rotel Tomatoes, or Del Monte Canned Vegetables: $1.25 for 4 for 14.5-16 oz. or 10 oz. or 14.5-15.25 oz.
- Meijer Potato Chips, Tortilla Chips, Corn Chips, Pretzels, Cheese Puffs or Curls: $2.00 for 3 for 7.75 oz. or 10-13 oz. or 10 oz. or 10-16 oz. or 5-8 oz.
- Ice Mountain Natural Spring Water: $4.99 for 24 pk./16.9 oz. bottles
- Coca-Cola, Pepsi or Dr Pepper Products: $2.50 for 2 for 2 liter
- M&M's or Mars Party Size Bagged Candy: $14.99 when you buy 2 or more for 30.18-42 oz.
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products: $12.49 for 24 pk./12 oz. cans
- Kellogg's Raisin Bran, Frosted Flakes or Special K Cereal: $1.99 for 11.2-12.9 oz. box
- Mott's Applesauce: $2.50 for 2 for 6 ct./3.9-4 oz. cups or 23-24 oz. jar
- Kellogg's Pop-Tarts: $1.99 for 12 ct./20.3 oz.
- Krusteaz Muffin, Cake or Quick Bread Mixes: $2.50 for 2 for 15-21 oz.
- Quaker Instant Premium Oatmeal: $3.99 for 6-8 ct./8.4-13.1 oz.
- Betty Crocker Pouch Cookie Mixes or Delights Brownie Mixes: $3.00 for 2 for 10.25-17.9 oz. or 16.47-19.1 oz.
- Nature Valley Granola Bars or Betty Crocker Fruit Snacks: $5.49 for 10-12 ct./12.4-17.88 oz. or 12-20 ct./9-10.2 oz.
- Donut Shop, McCafé, Caribou or Green Mountain K-Cups: $5.99 for 8-10 ct.
- Bigelow Tea: $3.00 for 2 for 18-20 ct.
- Bush's Baked Beans or Grillin' Beans: $1.25 for 4 for 27.5-28 oz. or 21.7-22 oz.
- Randall Deluxe Beans: $4.19 for 48 oz.
- Meijer Heat & Eat Rice: $1.39 for 8.8 oz.
- Kraft Grated Cheese: $3.99 for 8 oz.
- Campbell's Chunky Soup: $1.25 for 4 for 18.6-19 oz.
- Kettle & Fire Bone Broth: $8.99 for 32 oz.
- Tasty Bite Rice or Entrée: $2.89 for 8.8 oz. or 10 oz.
- Ragu Pasta Sauces: $1.50 for 4 for 16-24 oz.
- Fiesta Grande Tortilla Chips or Salsa: $4.99 for 14-16 oz.
- Pace Salsa or Picante, Nacho Sauce, or Queso Bowl: $2.49 for 16 oz. or 22 oz. or 11 oz.
- La Banderita Flour Taco Tortillas: $4.00 for 2 for 10 ct./16 oz.
- Meijer Salad Dressing: $2.00 for 2 for 16 oz.
- Frank's RedHot Sauce: $3.50 for 2 for 12 oz.
- Hellmann's Mayo Squeeze or Flavored Mayo: $4.00 for 2 for 11.5 oz.
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.99 for 2-4 pk./7.6-10 oz. cups
- Kraft Mac & Cheese: $3.99 for 4-5 ct./22-36.25 oz.
- Kraft Deluxe or Velveeta Macaroni & Cheese: $1.49 for 9.4-14 oz.
- Kraft Power Mac and Cheese Dinner: $1.99 for 7.25-7.3 oz.
- Velveeta Cheese, Classico Pasta Sauce or Creamy Alfredo Pasta Sauce: $7.49 for 32 oz. or 15-24 oz.
- Oscar Mayer Lunchables with Drink: $2.50 for 2 for 8.9-10.7 oz.
- Claussen Pickles: $4.00 for 2 for 20-32 oz.
- Oscar Mayer Beef Bologna: $5.99 for 16 oz.
- Maxwell House Ground Coffee: $11.99 for 23-30 oz.
- Kool-Aid Jammers: $1.00 for 2 for 10 ct./6 oz. drink pouches
- Crystal Light On-The-Go Drink Mixes: $3.00 for 2 for .7-1.5 oz.
- Oscar Mayer Fully Cooked Bacon: $3.00 for 2 for 4 pk./12.5-15.5 oz.
- Jell-O Pudding, Gelatin or Temptations: $3.00 for 2 for 2.52 oz. or 4 pk./12.5-15.5 oz.
- Taco Bell Dinner Kits, Flavored Shells or Taco Sauces: $1.00 BOGO
- Heinz Ketchup Easy Squeeze or Simply Ketchup: $3.99 for 32 oz. or 19 oz.
- Heinz Relish or Yellow Mustard: $1.99 for 12.7 oz. or 20 oz.
- Kraft BBQ Sauce or Bullseye BBQ Sauce: $1.49 for 17.5-18 oz. or 18 oz.
- Heinz Flavor Tour Sauce: $2.99 for 8-10 oz.
- Halloween Trick or Treat Non-Chocolate Bagged Candy: $4.49 for 6-18 oz.
- Halloween Snack Size Bagged Chocolate: $5.79 for 6.8-11.6 oz.
- Twizzlers Licorice or Jolly Rancher Ropes: $3.99 for 10-16 oz.
- Wonderful Pistachios: $8.59 for 14-16 oz.
- Brach's Candy Corn: $4.99 for 20 oz.
- Hershey's King Size Candy Singles: $2.50 for 2 for 2.2-5 oz.
- Dove Large Bag Chocolate: $8.99 for 12.67-14.08 oz.
- Little Debbie Family Packs: $2.50 for 2 for 7.74-16.2 oz.
- Doritos, Cheetos, Ruffles, Tostitos Tortilla Chips or Dips or Salsas: $3.00 for 3 for 9-10.75 oz. or 7.5-8.5 oz. or 8-8.5 oz. or 9-12 oz. or 15-15.5 oz.
- Pringles: $2.33 for 3 for 6.84-7.16 oz.
- Pepperidge Farm Goldfish Bulk or multipack: $2.67 for 3 for 24.3-27.3 oz. or 20-24 ct./18-20 oz.
- Meijer Fudge Cookies or Crackers: $2.50 for 2 for 8.5-13 oz. or 7.5-16 oz.
- Oreo Cookies or Chips Ahoy Cookies: $3.50 for 2 for 8-18.71 oz. or 9.31-19.5 oz.
- Ball Park Buns: $2.50 for 2 for 8 ct./12-16 oz.
- Jack Link's Jerky: $9.99 for 8 oz.
- Tate's Cookies: $4.99 for 4.6-8 oz.
- V8 Vegetable Juice or V-Fusion: $2.99 for 46 oz.
- Faygo Pop: $1.00 for 2 for 8 pk./12 oz. cans
- Protein2o Infused Water: $1.00 for 2 for 16-16.9 oz. bottle
- Monster or Reign Energy Drinks: $2.33 for 3 for 15.5-16 oz. can or 16 oz. can
- Bloom Energy or Cafe Bustelo Coffee Beverages: $2.50 for 2 for 12 oz. can or 11 oz. can
- Glaceau smartwater or Eternal Naturally Alkaline Spring Water: $5.99 for 6 pk./16.9 oz. bottles or 6 pk./20.2 oz. bottles
- Java Monster Coffee + Energy Drinks or Propel Electrolyte Water Beverages: $8.99 for 4 pk./11 oz. or 12 pk./16.9 oz.
- Frederik's by Meijer Salsa: $2.99 for 16 oz.
- Frederik's by Meijer Asian or Hispanic Cooking Sauce: $2.99 for 9-12 oz.
- Frederik's by Meijer Salad Dressing, Marinade or Wing Sauce: $3.49 for 12 oz.
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $2.99 for 28 oz. or 24 oz.
- Frederik's by Meijer 100% Pure Maple Syrup: $5.99 for 8.5 oz.
Frozen on sale:
- DiGiorno Rising Crust, Hand Tossed, Wood Fired or Pizzeria Thin Frozen Pizza: $4.99 for 14-32.5 oz.
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: $2.50 for 4 for 8-12.87 oz. or 5-11.5 oz.
- Purple Cow Ice Cream or Frozen Yogurt: $2.99 for 48 oz.
- Chobani Greek Yogurt: $3.99 for 4 pk./5.3 oz.
- Birds Eye Voila! Frozen Meal or Bertolli Frozen Skillet Meal: $5.99 for 35-42 oz. or 22-24 oz.
- On-Cor Family Meals or Banquet Multi-Serve Frozen Meals: $4.00 for 3 for 24-28 oz. or 9-28 oz.
- Meijer Frozen Pizza: $3.00 for 3 for 14.5-16.9 oz.
- Smucker's Uncrustables: $4.00 for 2 for 4 pk./7.2-8 oz.
- Birds Eye Steamfresh Frozen Vegetables: $1.20 for 5 for 10-10.8 oz.
- Ore-Ida Frozen Potatoes: $4.50 for 2 for 19-32 oz.
- Outshine Fruit Bars or Frollies Ice Pops: $2.99 for 10.8-16.5 oz. or 6 ct./15 oz.
- Ben & Jerry's Ice Cream or Talenti Gelato or Sorbetto: $4.00 for 2 for 8-16 oz. or 10.3-16 oz.
- Meijer Frozen Appetizers: $7.99 for 26-28 oz.
- Perdue Frozen Prepared Chicken or Yummy Frozen Chicken: $4.99 for 18-29 oz. or 18-21 oz.
🛒 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.
$79.53
for 4 people · $19.88 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of September 30, 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.