Food City Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Certified Angus Beef Ribeye Steak, Value Pack: $11.99/lb
- Certified Angus Beef Prime Ribeye Steak: $22.99/lb
- Thomas Farms Grass Fed Ground Beef Patties, 10 Ct.: $14.99
- Previously Frozen Pork Baby Back Ribs: $6.99/lb
- Ground Round, Food City Fresh, 85% Lean (3 lbs or more): $6.99/lb
- Boneless Chicken Breast, Family Pack or Jumbo Pack: $2.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 Ct.: $7.99/lb
- Boston Butt, Food City Fresh, Whole-In-Bag: $2.49/lb
- Ball Park Beef Franks, Selected Varieties, 14-15 Oz.: BOGO
- Ball Park Meat Franks, Selected Varieties, 15 Oz.: BOGO
- Oscar Mayer Bacon, Selected Varieties, 12-16 Oz.: BOGO
- Hillshire Farm Beef Polska Kielbasa, Selected Varieties, 12 Oz.: $5.49
- Hormel Fully Cooked Bacon, Black Label, 2.52 Oz.: $3.99 each
- Wampler's Sausage, Selected Varieties, 16 Oz.: $3.49
- Jalapeno Stuffed Poppers: $11.99/lb
- Dietz & Watson Turkey Line: $11.99/lb

Vegetables on sale:
- Vidalia Onions, Bland Farms, 3 Lb.: $2.99
- Tomatoes on the Vine, Ripe: $0.69/lb
- Green Cabbage, Fresh: $0.69/lb
- Burger Toppings, Cut Fresh In-Store: $4.99/lb

5-DAY MEAL PLAN

Monday
Meal: Pulled Pork Cabbage Bowls with Creamy Slaw
Description: Slow-cooked Boston Butt seasoned with smoky spices, shredded and piled over crisp sauteed green cabbage for a hearty low-carb bowl. A tangy mayo-based slaw dressing ties everything together with richness and brightness.
Sale items used: Boston Butt ($2.49/lb), Green Cabbage ($0.69/lb), Kraft Mayonnaise (BOGO), Food Club Sliced Cheese ($1.88), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 30 minutes active, 4-6 hours slow cook (or 90 minutes pressure cook)
Serving note: 3 lbs Boston Butt yields generous pulled pork for 4 people, 1 small head of cabbage (about 1.5 lbs) shredded, 1/4 cup mayo divided across 4 bowls, top each with one slice of cheese
Recipes:
- Pulled Pork and Cabbage Bowls – Easy, Tasty, Low Carb
- Pulled Pork with Cabbage Slaw {Low-Carb and Gluten-Free}
- Coleslaw for Pulled Pork Recipe

Tuesday
Meal: Seared Salmon Fillets with Vine Tomato Pan Sauce
Description: Fresh salmon fillets pan-seared to a golden crust, then finished with a simple butter and vine-ripened tomato pan sauce seasoned with garlic and herbs. This is the one premium protein night of the week, kept elegant but straightforward.
Sale items used: Salmon Fillets, Fresh ($9.99/lb), Tomatoes on the Vine ($0.69/lb), Food Club Butter (BOGO), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 25 minutes
Serving note: 2 lbs salmon fillets cut into 4 portions (about 0.5 lb per person), 1 lb vine tomatoes roughly chopped for the pan sauce, 2 tablespoons butter for searing and sauce
Recipes:
- Keto Creamy Tuscan Salmon
- Keto Salmon Recipe with Creamy Lemon Garlic Sauce
- Salmon Skillet with Sun-Dried Tomato Cream Sauce

Wednesday
Meal: Kielbasa and Cabbage Skillet with Dijon Mustard Drizzle
Description: Sliced Hillshire Farm Beef Polska Kielbasa seared in a hot skillet until caramelized, then tossed with wedges of green cabbage and sweet Vidalia onions until tender and lightly charred. A drizzle of Grey Poupon Dijon mustard adds a sharp, complex finish that makes this a deeply satisfying one-pan dinner.
Sale items used: Hillshire Farm Beef Polska Kielbasa ($5.49), Green Cabbage ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag), Grey Poupon Dijon Mustard ($2.99), Food Club Butter (BOGO)
Prep time: 30 minutes
Serving note: 2 packages of kielbasa (24 oz total, about 3 oz per person plus extra), 1 medium head of cabbage (about 1.5 lbs) cut into wedges, 1 medium Vidalia onion sliced, 1 tablespoon Dijon per serving as drizzle
Recipes:
- Kielbasa and Cabbage Skillet
- Easy Kielbasa and Cabbage Skillet (One-Pan!)
- Kielbasa and Cabbage Skillet (Low-Carb 30-Minute Dinner!)

Thursday
Meal: Ground Beef Lettuce-Free Taco Bowls over Shredded Cabbage
Description: Seasoned 85% lean ground round cooked with diced Vidalia onion and vine tomatoes, served over raw shredded green cabbage as a low-carb base in place of rice or tortillas. Topped with shredded cheese and a dollop of mayo-based crema, this is a satisfying taco night without any carbs.
Sale items used: Ground Round 85% Lean ($6.99/lb), Green Cabbage ($0.69/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag), Food Club Shredded Cheese (BOGO), Kraft Mayonnaise (BOGO)
Prep time: 25 minutes
Serving note: 1.5 lbs ground round for 4 people, 1 small head of cabbage shredded as base (about 1 lb), 2 medium vine tomatoes diced into the meat, 1/2 cup shredded cheese divided across 4 bowls, 1 tablespoon mayo-crema per bowl
Recipes:
- Beef Taco Bowls - Low Carb + Gluten Free
- Ground Beef Taco Cabbage Skillet
- Low Carb Cabbage Taco Skillet (Keto-Friendly)

Friday
Meal: Wampler's Breakfast-Style Sausage Patties with Bacon and Cheesy Scrambled Eggs
Description: Wampler's sausage patties pan-fried alongside crispy Oscar Mayer bacon, served with fluffy scrambled eggs loaded with melted American cheese for a protein-packed Friday "breakfast for dinner." This crowd-pleasing low-carb plate is fast, filling, and budget-friendly to close out the week.
Sale items used: Wampler's Sausage ($3.49), Oscar Mayer Bacon BOGO, Eggland's Best Large Eggs (BOGO deal), Kraft American Singles (BOGO), Food Club Butter (BOGO)
Prep time: 20 minutes
Serving note: 1 package Wampler's Sausage (16 oz) makes about 8 small patties (2 per person), 1 package bacon (about 12 oz, 3 strips per person), 8 large eggs total (2 per person) scrambled with 4 slices of American cheese melted in, 1 tablespoon butter for the egg pan
Recipes:
- Easy Low Carb Breakfast Casserole with Eggs, Bacon, Cheese and Sausage
- Breadless Keto Breakfast Sandwich
- Keto Sausage Egg and Cheese Breakfast Sandwiches

SHOPPING LIST

Buy on sale:
- Boston Butt, Food City Fresh, Whole-In-Bag (3 lbs): $7.47
- Salmon Fillets, Fresh (2 lbs): $19.98
- Hillshire Farm Beef Polska Kielbasa (x2 packages): $10.98
- Ground Round, Food City Fresh, 85% Lean (1.5 lbs): $10.49
- Wampler's Sausage, 16 Oz. (x1 package): $3.49
- Oscar Mayer Bacon, Selected Varieties BOGO (buy 1 get 1, 2 packages acquired): $5.99 (estimated regular price for one pack, second free)
- Green Cabbage, Fresh (4.5 lbs total across the week): $3.11
- Tomatoes on the Vine, Ripe (2 lbs total): $1.38
- Vidalia Onions, Bland Farms, 3 Lb. bag (x1 bag): $2.99
- Kraft Mayonnaise, 30 Oz. BOGO (buy 1 get 1, 2 jars acquired): $5.49 (estimated regular price for one jar, second free)
- Food Club Sliced Cheese, 7-8 Oz. (x1 package): $1.88
- Food Club Shredded Cheese, 6-8 Oz. BOGO (buy 1 get 1, 2 packages acquired): $3.49 (estimated regular price for one package, second free)
- Food Club Butter, 16 Oz. BOGO (buy 1 get 1, 2 packages acquired): $3.99 (estimated regular price for one package, second free)
- Eggland's Best Large Eggs, Dozen BOGO (buy 1 get 1, 2 dozens acquired): $4.99 (estimated regular price for one dozen, second free)
- Kraft American Singles, 12 Oz. BOGO (buy 1 get 1, 2 packages acquired): $4.49 (estimated regular price for one package, second free)
- Grey Poupon Dijon Mustard, 8-10 Oz. (x1 jar): $2.99

Pantry staples needed:
- Olive oil or avocado oil (for searing and sauteing)
- Garlic (fresh or minced, used Monday, Tuesday, Wednesday, Thursday)
- Salt and black pepper
- Smoked paprika and cumin (for pulled pork rub and taco seasoning)
- Chili powder (for taco seasoning on Thursday)
- Dried oregano and thyme (for salmon and kielbasa dishes)
- Red pepper flakes (optional, for kielbasa skillet)
- Apple cider vinegar (for slaw dressing on Monday)
- Hot sauce (optional, for taco bowls and egg plate)
- Chicken broth or water (for slow cooking Boston Butt)