Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Loin with Sauteed Canned Vegetables
Description: A single boneless pork loin chop is seasoned with garlic, salt, and pepper, then seared in a hot skillet until golden and juicy. Canned green beans or mixed vegetables are drained and sauteed in the same pan drippings for a quick, flavorful low-carb side.
Sale items used: Whole Boneless Pork Loin ($1.29/lb), Food Club Vegetables ($0.89 each)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of pork loin (ask the butcher to cut a single chop or portion from the loin); estimated protein cost is about $0.65. Use 1 can (14.5 oz) of Food Club vegetables for the side. Total active cook time is under 30 minutes.
Recipes:
- Keto Oven Roasted Pork Loin with Lemon Herb Sauce
Tuesday
Meal: Skillet Ground Round Lettuce Wraps with Tillamook Sliced Cheese
Description: Seasoned ground round is browned in a skillet with garlic, cumin, and a splash of mustard, then spooned into crisp romaine or iceberg lettuce leaves. Tillamook sliced cheese is layered on top for a melty, satisfying low-carb wrap with virtually zero net carbs from the lettuce cups.
Sale items used: Ground Round 85% Lean ($6.99/lb), Tillamook Sliced Cheese ($1.99 each), That's Smart! Yellow Mustard ($1.00 each)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of ground round; note the sale requires a 3 lb or more purchase - plan to freeze the remaining 2.5 lbs in individual 0.5 lb portions for future meals. Use 2 slices of Tillamook cheese and 4 to 6 large lettuce leaves. The mustard bottle will last well beyond this week.
Recipes:
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
Wednesday
Meal: Oven-Baked Split Chicken Breast with Frozen Birds Eye Vegetables
Description: A single split chicken breast is rubbed with olive oil, garlic powder, paprika, salt, and pepper, then baked at 400 degrees until the skin is crispy and the meat is tender. A bag of Birds Eye frozen vegetables is steamed alongside for a complete, colorful, low-carb plate.
Sale items used: Fresh Split Chicken Breast, Sanderson Farms ($1.99/lb), Birds Eye Vegetables Frozen ($4.96 for 4 bags - must buy 4)
Prep time: 50 minutes
Serving note: Purchase approximately 0.75 lb for one split chicken breast; estimated cost is about $1.49. The Birds Eye deal requires buying 4 bags at once - use one bag tonight and save the remaining 3 bags in the freezer for Friday and future use. Total bake time is about 40 to 45 minutes; season the chicken up to 30 minutes ahead for better flavor.
Recipes:
- Keto Baked Split Chicken Breast Recipe - Easy Step-by-Step Guide
- Sheet Pan Oven Roasted Chicken Breast and Vegetables - 15 Minute Recipe
- One Pan Chicken and Veggies
Thursday
Meal: Cast-Iron Bone-In Pork Chops with Bacon and Sauteed Canned Vegetables
Description: A thick bone-in pork chop is seared in a cast-iron skillet, then finished with crumbled crispy bacon and pan drippings for a rich, smoky flavor. Canned vegetables are sauteed in the same skillet with bacon fat for a hearty, zero-fuss low-carb side.
Sale items used: Mixed Pork Chops Bone-In ($1.49/lb), Sliced Smithfield Hometown Original Bacon 22 oz ($5.99 each), Food Club Vegetables ($0.89 each)
Prep time: 30 minutes
Serving note: Purchase approximately 0.75 lb for one or two bone-in pork chops; estimated cost is about $1.12. Cook 2 to 3 strips of bacon from the 22 oz package; the rest of the bacon keeps refrigerated for 7 to 10 days and can be used for breakfasts throughout the week. Use 1 can (14.5 oz) of Food Club vegetables for the side.
Friday
Meal: Herb-Baked Salmon Fillets with Birds Eye Vegetables
Description: A fresh salmon fillet is coated with olive oil, lemon juice, dill, garlic, and black pepper, then baked at 400 degrees for about 12 to 15 minutes until flaky and perfectly cooked. A bag of Birds Eye frozen vegetables is steamed as the salmon bakes, making this an elegant, nutrient-dense low-carb dinner with minimal cleanup.
Sale items used: Salmon Fillets Fresh ($9.99/lb), Birds Eye Vegetables Frozen (from the 4-pack purchased Wednesday)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb (one standard fillet) of fresh salmon; estimated cost is about $5.00. Use one of the Birds Eye bags saved from the Wednesday purchase. Lemon juice and dried dill are pantry staples. Total cook time is under 20 minutes.
Recipes:
- Easy Baked Garlic Herb Salmon With Capers Recipe
- Easy Baked Lemon Herb Salmon
- Easy Baked Salmon and Veggies
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Boneless Pork Loin (0.5 lb): $0.65
- Ground Round 85% Lean (3 lbs, minimum required for sale price - freeze remaining 2.5 lbs): $20.97
- Fresh Split Chicken Breast, Sanderson Farms (0.75 lb): $1.49
- Mixed Pork Chops Bone-In (0.75 lb): $1.12
- Salmon Fillets Fresh (0.5 lb): $5.00
- Sliced Smithfield Hometown Original Bacon, 22 oz (x1): $5.99
- Tillamook Sliced Cheese (x1): $1.99
- Birds Eye Vegetables Frozen, 10-12 oz (x4, required minimum for deal): $4.96
- Food Club Vegetables, 14.5-15.25 oz (x2): $1.78
- That's Smart! Yellow Mustard, 14 oz (x1): $1.00
Pantry staples needed:
- Olive oil
- Garlic powder
- Paprika
- Cumin
- Salt and black pepper
- Dried dill or Italian herb blend
- Lemon juice or fresh lemon
- Butter (optional, for searing)
- Romaine or iceberg lettuce (for wraps - not on sale this week, pick up in produce)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Boneless Pork Loin (Food City Fresh): $1.29/lb (with digital coupon)
- Sliced Smithfield Hometown Original Bacon, 22 oz: $5.99 each
- Ground Round, Food City Fresh, 85% Lean, 3 lbs or more: $6.99/lb
- New York Strip Steak, Certified Angus Beef, Family Pack: $14.99/lb
- 4 Piece Fried or Baked Chicken, Tenders or Half Rotisserie Chicken: $5.00 each
- Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack: $1.49/lb
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack: $1.99/lb
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Gourmet Burgers, Black & Bleu, Spinach & Feta, Bacon & Cheddar and More, 5 oz: $3.00 each
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 ct: $7.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz: BOGO (save at least $8.99 on two)
- Smithfield Marinated Pork Picnic Shoulder Roast, Selected Varieties: $7.99 each
- Oscar Mayer Lunch Meat, Selected Varieties, Deli Fresh, 7-9 oz: $3.99 each
- Pre-Sliced Meat or Cheese, Selected Varieties, Dietz & Watson, 7-8 oz: $6.99 each
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz (Page 6): BOGO (save at least $8.99 on two)
- Oscar Mayer Lunch Meat, Selected Varieties, Deli Fresh, 7-9 oz (Page 6): $3.99 each
Deli and prepared on sale:
- Hot Bar Meal (Entree, 2 Sides, Roll and 21 oz Drink): 2/$12.00 each
- Stuffed Jalapeño Poppers: $11.99/lb
- Fresh Garden Salads (Chicken Tender, Grilled Chicken, Chef or Chicken Caesar Salad, In-Store Made): $5.00 each
- Snack Packs, Selected Varieties, Made Fresh In-Store: $5.00 each
- Flatbread Pizza, Selected Varieties: $5.00 each
- Octagon Tray, Selected Varieties: $7.49 each
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw, 15-16 oz: $4.99 each
Produce on sale:
- Basket & Bushel Blueberries, Pint: $1.99 each
- Specialty Potatoes, Selected Varieties, Basket & Bushel, 24 oz: $2.99 each
- Southern Peaches: $1.69/lb
- Red Seedless Grapes, California Grown: $2.49/lb
- Russet Potatoes, Basket & Bushel, 10 lb: $4.99 each
- Fresh Corn, 4 pk: $3.99 each
- Sliced Watermelon Quarters, Cut In-Store: $1.29/lb
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Vegetable Kabobs, Made In-Store: $6.99/lb
- American or Italian Salad, Fresh Express, 9-11 oz: $2.99 each
- Specialty Potatoes, Basket & Bushel, 24 oz (Page 5): $2.99 each
- Cut Fresh In-Store Burger Toppings: $4.99/lb
- ShortCuts Oven & Grill Ready Pans: $4.49/lb
Dairy and eggs on sale:
- Tillamook Sliced Cheese, Selected Varieties, Frozen Cool Whip (16 oz) or Peanut Butter (15-16 oz): $1.99 each
Bakery and bread on sale:
- Apple or Mixed Berry Braided Strudel, 4 ct, or Selected Varieties Goldminer Bread, 15-24 oz: $3.99 each
- Sub Rolls, Fresh Baked in the Bakery, 4 ct: $3.99 each
- Bakery Fresh Brownie, Selected Varieties: $5.50 each (with coupon)
- Half Pie, Selected Varieties: $5.00 each
- Torte Cakes, Selected Varieties: $8.99 each
- Gourmet Cookies, Selected Varieties, 4 ct: $5.00 each
- Honey Buns / Little Debbie Snack Cakes, 9.5-16.2 oz: $2.19 each
Pantry on sale:
- Food Club Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- Luck's Beans, 15 oz: $0.89 each
- Food Club White Chunk Chicken, 5 oz: $0.88 each
- Misty Mountain Spring Water, 24 pk, 12 oz btls: $4.99 each
- Lipton Tea, Selected Varieties, 12 oz: $4.99 each
- Classico Pasta Sauce, Selected Varieties, 15-24 oz: 2/$6.00
- Heinz Ketchup, 32 oz: $3.99 each
- Kraft Mac & Cheese, Original, 7.25 oz: 5/$5.00
- Kraft Mac & Cheese Cups, Selected Varieties, 4 pk: $4.99 each
- Idahoan Instant Potatoes, Selected Varieties, 4-4.1 oz: 3/$4.00
- Squeeze Food Club Ketchup, 38 oz: $1.99 each
- Food Club Cereal, Selected Varieties, 11-18 oz: $2.49 each
- That's Smart! Chunk Light Tuna, 5 oz: $0.99 each
- That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- That's Smart! Chunk White Chicken, Premium, 10 oz: $2.59 each
- That's Smart! Saltine Crackers, 16 oz: $1.79 each
- That's Smart! Yellow Mustard, 14 oz: $1.00 each
- Senor Rico Rice Pudding, Selected Varieties, 4 pk: $2.99 each
- Lindt Truffles, Selected Varieties, 5.1 oz: $5.99 each
- Lindt Classic Chocolate Bar, Selected Varieties, 2.8-4.4 oz: 2/$9.00
- Juicy Juice, 64 oz: 2/$6.00
- Nature Valley Granola or Cheerios Granola, Selected Varieties, 11-16 oz: $3.49 each
- Once Upon A Farm Snacks, 1 oz: BOGO (save at least $5.00 on two)
- Kool-Aid Jammers, Selected Varieties, 10 ct: $2.99 each
- Ore-Ida Potatoes, Frozen Selected Varieties, 19-32 oz: $3.99 each
- Fritos, Selected Varieties, 9.25-12.5 oz: $4.99 each
- Frito Lay Multipack Chips, 42 ct: $20.99 each
- Frito Lay Multipack Chips, 8-12 ct: $6.99 each
Frozen on sale:
- DiGiorno Pizza, Selected Varieties, Frozen (12 oz), TGI Fridays Sliders or Appetizers (10-17.5 oz): $4.99 each
- Blue Bell Ice Cream, Selected Varieties, 64 oz or 12 ct: $5.99 each
- Smucker's Uncrustables, Frozen, Selected Varieties, 4 ct: 2/$5.00
- Banquet Mega Breakfast Bowls, Frozen, Selected Varieties, 9-10.5 oz: $3.49 each (with digital coupon)
- Banquet Mega Chicken, Frozen, Tenders or Filets, 22-24 oz: $5.99 each (with digital coupon)
- Healthy Choice Café Steamers, Frozen, Selected Varieties, 9.25-12.6 oz: 2/$4.98 (with digital coupon, must buy 2)
- Marie Callender's Bowls, Frozen, Selected Varieties, 10.5-13 oz: 2/$4.98 (with digital coupon, must buy 2)
- Healthy Choice Simply Steamers, Frozen, Selected Varieties, 9-10 oz: $2.99 each (with digital coupon)
- Bertolli or PF Chang's Entrees, Frozen, Selected Varieties, 18-22 oz: $5.99 each (with digital coupon)
- Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz: 4/$4.96 (with digital coupon, must buy 4)
- Birds Eye Voila!, Frozen, Selected Varieties, 42 oz: $6.99 each (with digital coupon)
- Crav'n Flavor Creme Pie, Frozen, Selected Varieties, 24-30.4 oz: $5.99 each
- That's Smart! Pizza, Frozen, Selected Varieties, 5.2 oz: $1.19 each
- Delimex Quesadillas, Frozen, Taquitos or Selected Varieties, 7-7.5 oz or 19.2 oz: $4.49 each
- Marie Calender's Dinners, Selected Varieties, 11.5-14 oz: $2.99 each
- Swaggerty's Biscuits, Selected Varieties, 16.3-19.2 oz: $5.00 each
- Oscar Mayer Lunchables, Selected Varieties, 3.1-4.5 oz: 2/$5.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$44.95
for 1 person · $44.95 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of July 29, 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 Food City.