Food City Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Loin with Sauteed Canned Vegetables
Description: Two thick-cut boneless pork loin steaks are seasoned with garlic, salt, and pepper, then seared in a hot skillet until golden and juicy. Canned green beans and canned diced tomatoes are sauteed in the same pan drippings for a flavorful, low-carb side.
Sale items used: Whole Boneless Pork Loin ($1.29/lb), Food Club Vegetables - green beans and diced tomatoes ($0.89 each)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of boneless pork loin for 2 people (about 0.5 lb per person), cut into two portions; buy 2 cans of Food Club Vegetables (one green beans, one diced tomatoes); ask the butcher to cut two steaks from the loin if preferred.
Recipes:
- Keto Oven Roasted Pork Loin with Lemon Herb Sauce
Tuesday
Meal: Skillet Ground Round Lettuce Wraps with Tillamook Sliced Cheese
Description: Seasoned 85% lean ground round is browned in a skillet with garlic, cumin, and a splash of hot sauce, then spooned into crisp iceberg lettuce cups. Tillamook sliced cheese is layered on top for a melty, satisfying low-carb wrap.
Sale items used: Ground Round, 85% Lean ($6.99/lb), Tillamook Sliced Cheese ($1.99 each)
Prep time: 25 minutes
Serving note: Purchase the minimum 3 lb package of ground round at $6.99/lb; use 1 lb for this meal and refrigerate or freeze the remaining 2 lbs for future use; use 4 slices of Tillamook cheese (2 per person) from one package.
Recipes:
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
Wednesday
Meal: Oven-Baked Split Chicken Breast with Frozen Birds Eye Vegetables
Description: Two Sanderson Farms split chicken breasts are rubbed with olive oil, garlic powder, paprika, and herbs, then roasted in the oven until the skin is crispy and the meat is tender. A bag of frozen Birds Eye 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, use 1 bag tonight)
Prep time: 50 minutes
Serving note: Purchase approximately 2 lbs of split chicken breast for 2 people (one large breast per person); the Birds Eye 4-pack deal is required to unlock the sale price - use 1 bag tonight and save the remaining 3 bags for Thursday and Friday meals plus one extra; total cook time is about 45-50 minutes so preheat the oven early.
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: Two thick bone-in pork chops are seared in a cast-iron skillet, then finished with crumbled Smithfield bacon and pan drippings for a rich, smoky crust. Canned green beans and mushrooms are sauteed in the same skillet with bacon fat for a hearty 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 - green beans and mushrooms ($0.89 each)
Prep time: 35 minutes
Serving note: Purchase approximately 1.5 lbs of bone-in pork chops for 2 people (one thick chop per person at roughly 0.75 lb each); use 4-6 strips of bacon from the 22 oz package and save the rest for breakfasts or other meals; buy 2 cans of Food Club Vegetables.
Friday
Meal: Herb-Baked Salmon Fillets with Birds Eye Vegetables
Description: Two fresh salmon fillets are coated in olive oil, lemon juice, dill, and garlic, then baked in the oven until flaky and golden. Steamed Birds Eye vegetables from the 4-pack purchased Wednesday round out this elegant, omega-3-rich low-carb dinner.
Sale items used: Salmon Fillets, Fresh ($9.99/lb), Birds Eye Vegetables, Frozen (already purchased Wednesday as part of the 4-pack)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of fresh salmon fillets for 2 people (one 0.5 lb fillet per person); use a second Birds Eye bag from the 4-pack bought on Wednesday; total bake time is about 20-25 minutes at 400 degrees F.
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 (1 lb): $1.29
- Mixed Pork Chops, Bone-In (1.5 lbs): $2.24
- Fresh Split Chicken Breast, Sanderson Farms (2 lbs): $3.98
- Ground Round, 85% Lean (3 lbs - minimum purchase required): $20.97
- Salmon Fillets, Fresh (1 lb): $9.99
- Sliced Smithfield Hometown Original Bacon, 22 oz (x1): $5.99
- Tillamook Sliced Cheese (x1): $1.99
- Birds Eye Vegetables, Frozen (x4 bags - required to get sale price): $4.96
- Food Club Vegetables (x4 cans - 2 for Monday, 2 for Thursday): $3.56
Pantry staples needed:
- Olive oil
- Garlic powder
- Paprika
- Dried dill
- Cumin
- Salt and black pepper
- Hot sauce
- Lemon juice
- Iceberg lettuce (for Tuesday wraps - produce, not on sale this week)
🏷️ 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
$54.97
for 2 people · $27.48 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.