Food City Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb
- Ground Beef (Food City Fresh, 75% Lean): $4.99/lb
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack): $1.99/lb
- Pork Chops (Food City Fresh, Assorted): $1.99/lb
- Cooked Shrimp (Farm Raised, Previously Frozen, 26/30 Ct.): $22.99/lb
- Fresh Flounder Fillets (Wild Caught): $9.99/lb
- Top Round Roast (Certified Angus Beef): $7.99/lb
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Kentucky Legend Bacon (Selected Varieties, 16 Oz.): $3.99 each
- Kentucky Legend Ham (Quarter Sliced): $4.99 each
- Fischer's Meat Bologna (Selected Varieties, 16 Oz.): 3/$5
- Fischer's Meat Franks (Selected Varieties, 16 Oz.): 4/$5
- Ball Park Meat Franks (Selected Varieties, 15 Oz.): BOGO (price not listed)
- Dietz & Watson Ham (Selected Varieties): $7.49/lb
- Crab Stuffed Mushrooms (Made In-Store): $1.79 each
- Rotisserie Chicken (Selected Varieties, Each): $8.99
- 4 Piece Fried Chicken (In the Deli, Each): price not listed
- 4 Piece Chicken Tenders (In the Deli, Each): price not listed
- 4 Piece Baked Chicken (In the Deli, Each): price not listed
- 1/2 Rotisserie Chicken (In the Deli, Each): price not listed

Vegetables on sale:
- Bland Farms Vidalia Onions (3 Lb.): $2.99
- Tomatoes on the Vine (Fresh): $1.29/lb
- Half Runner Beans (Locally Grown): $1.99/lb
- Fresh Navel Oranges or Avocados (Selected Varieties): $1.00 each
- ShortCuts Oven & Grill Ready Pans: $4.49/lb
- Food Club Green Beans or Food Club Corn (14.5-15.25 Oz.): price not listed
- Food Club Steamin' Easy Vegetables (10 Oz.): price not listed
- Broccoli Salad (Deli): $5.99/lb

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack): $1.99/lb - about 2 lbs for 4 people = $3.98 total, roughly $1.00/serving
- Pork Chops (Food City Fresh, Assorted): $1.99/lb - about 2 lbs for 4 people = $3.98 total, roughly $1.00/serving
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb - about 1.5 lbs for 4 people = $4.49 total, roughly $1.12/serving
- Kentucky Legend Bacon (Selected Varieties, 16 Oz.): $3.99 each - 1 package for 4 people = $3.99 total, roughly $1.00/serving (supporting role, paired with eggs)
- Kentucky Legend Ham (Quarter Sliced): $4.99 each - 1 package for 4 people = $4.99 total, roughly $1.25/serving
- Fresh Flounder Fillets (Wild Caught): $9.99/lb - about 1.5 lbs for 4 people = $14.99 total, roughly $3.75/serving
- Top Round Roast (Certified Angus Beef): $7.99/lb - about 2.5 lbs for 4 people = $19.98 total, roughly $5.00/serving (skipped - large format, high total cost)
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb - about 2 lbs for 4 people = $29.98 total, roughly $7.50/serving (skipped - premium)
- Cooked Shrimp (Farm Raised, Previously Frozen, 26/30 Ct.): $22.99/lb - about 1.5 lbs for 4 people = $34.49 total, roughly $8.62/serving (skipped - premium)
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb - about 2 lbs for 4 people = $45.98 total, roughly $11.50/serving (skipped - premium)

Why these meals: Chicken breast tenders and pork chops are the clear stars of this week's flyer at just $1.99/lb each, making them the anchors for two nights apiece. Ground beef at $2.99/lb fills the fifth economical slot, giving you a satisfying skillet dinner without stretching the budget. Fresh flounder at $9.99/lb is the most affordable non-steak, non-shrimp protein that still feels like a treat, so it earns the one premium night - at roughly $3.75 per serving it is a fraction of what the strip steaks or shrimp would cost. The Top Round Roast was tempting at $7.99/lb, but feeding four people properly would require at least 2.5 lbs and a long braise, so it was skipped in favor of faster, lighter cuts that keep the week's total well within range. Avocados at $1.00 each and Vidalia onions at $2.99 for 3 lbs round out the vegetable side of the cart without adding much to the bill.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Vidalia Onions and Tomatoes
Description: Bone-in pork chops are seasoned and seared in a hot skillet until golden, then topped with softened Vidalia onions and fresh vine tomatoes that cook down into a savory pan sauce. The result is a juicy, satisfying low-carb dinner with bright acidity from the tomatoes balancing the richness of the pork.
Sale items used: Pork Chops (Food City Fresh, Assorted), Bland Farms Vidalia Onions (3 Lb.), Tomatoes on the Vine (Fresh)
Prep time: 35 minutes
Serving note: Use 2 lbs pork chops (4 chops, roughly 0.5 lb each), 1 lb Vidalia onions (about one-third of the 3 lb bag), and 0.75 lb tomatoes on the vine. Season with pantry salt, pepper, garlic powder, and olive oil.

Tuesday
Meal: Bacon and Ground Beef Stuffed Avocados
Description: Seasoned 81% lean ground beef is browned with diced Vidalia onion and crumbled bacon, then spooned into halved fresh avocados for a rich, filling low-carb meal. Each serving gets two avocado halves loaded with the savory beef and bacon mixture and finished with a sprinkle of Kraft Parmesan cheese.
Sale items used: Ground Beef (Food City Fresh, 81% Lean), Kentucky Legend Bacon (Selected Varieties, 16 Oz.), Fresh Navel Oranges or Avocados (Selected Varieties), Kraft Parmesan Cheese (Refrigerated, Shredded, 5 Oz.)
Prep time: 30 minutes
Serving note: Use 1 lb ground beef, 1 package Kentucky Legend Bacon (cook half the package, about 8 oz, and reserve the rest for another use), 4 avocados (1 per person), and 1 package Kraft Parmesan Cheese (Refrigerated, Shredded, 5 Oz.) shared across 4 servings.
Recipes:
- Bacon Wrapped Avocado Burger Bombs
- Bacon Wrapped Avocado Beef Bombs

Wednesday
Meal: Pan-Fried Flounder Fillets with Half Runner Beans
Description: Wild-caught flounder fillets are seasoned with salt, pepper, and garlic, then pan-fried in olive oil until the edges are crisp and the flesh is flaky and tender. Locally grown half runner beans are simmered on the stovetop with a little bacon fat and Vidalia onion for a classic Southern low-carb side.
Sale items used: Fresh Flounder Fillets (Wild Caught), Half Runner Beans (Locally Grown), Bland Farms Vidalia Onions (3 Lb.)
Prep time: 40 minutes
Serving note: Use 1.5 lbs flounder fillets and 1 lb half runner beans. Use about 0.5 lb Vidalia onion (from the 3 lb bag) to flavor the beans. Season fish with pantry olive oil, salt, pepper, and paprika.

Thursday
Meal: Skillet-Cooked Chicken Breast Tenders with Tomatoes and Parmesan
Description: Sanderson Farms chicken breast tenders are cooked in a skillet with olive oil, garlic, and fresh vine tomatoes until the tomatoes burst and create a light, savory sauce. The dish is finished with shredded Kraft Parmesan cheese melted over the top for a satisfying low-carb Italian-inspired dinner.
Sale items used: Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack), Tomatoes on the Vine (Fresh), Kraft Parmesan Cheese (Refrigerated, Shredded, 5 Oz.)
Prep time: 30 minutes
Serving note: Use 2 lbs chicken breast tenders and 0.75 lb tomatoes on the vine. Use the second 5 oz package of Kraft Parmesan Cheese (Refrigerated, Shredded) for this meal. Season with pantry olive oil, garlic, Italian seasoning, salt, and pepper.
Recipes:
- Low Carb Chicken Parmesan In A Skillet

Friday
Meal: Baked Chicken Breast Tenders with Avocado and Vidalia Onion
Description: Sanderson Farms chicken breast tenders are coated in Kraft Parmesan and baked until golden and cooked through, then served alongside sliced fresh avocado and lightly sauteed Vidalia onion. The combination of crispy baked chicken, creamy avocado, and sweet caramelized onion makes a complete low-carb plate with no starchy sides needed.
Sale items used: Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack), Fresh Navel Oranges or Avocados (Selected Varieties), Bland Farms Vidalia Onions (3 Lb.), Kraft Parmesan Cheese (8 Oz.)
Prep time: 40 minutes
Serving note: Use 2 lbs chicken breast tenders, 4 avocados (1 per person), about 0.5 lb Vidalia onion (from the 3 lb bag), and 1 package Kraft Parmesan Cheese (8 Oz.) for coating. Season with pantry olive oil, garlic powder, salt, and pepper.

SHOPPING LIST

Buy on sale:
- Pork Chops (Food City Fresh, Assorted) (2 lbs): $3.98
- Bland Farms Vidalia Onions (3 Lb.) (x1 bag): $2.99
- Tomatoes on the Vine (Fresh) (1.5 lbs total, used across Monday and Thursday): $1.94
- Ground Beef (Food City Fresh, 81% Lean) (1 lb): $2.99
- Kentucky Legend Bacon (Selected Varieties, 16 Oz.) (x1 package): $3.99
- Fresh Navel Oranges or Avocados (Selected Varieties) (x8 avocados): $8.00
- Kraft Parmesan Cheese (Refrigerated, Shredded, 5 Oz.) (x2 packages): $6.58
- Fresh Flounder Fillets (Wild Caught) (1.5 lbs): $14.99
- Half Runner Beans (Locally Grown) (1 lb): $1.99
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack) (4 lbs total): $7.96
- Kraft Parmesan Cheese (8 Oz.) (x1 package): $3.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and pepper
- Paprika
- Italian seasoning
- Bacon fat (rendered from Tuesday's bacon)