Food City Low-Carb Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Whole Boneless Pork Loin (Food City Fresh): $1.29/lb - about 2 lbs needed, roughly $2.58 total / $0.65 per serving
- Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack: $1.49/lb - about 2.5 lbs needed, roughly $3.73 total / $0.93 per serving
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack: $1.99/lb - about 2.5 lbs needed, roughly $4.98 total / $1.25 per serving
- Ground Round, Food City Fresh, 85% Lean, 3 lbs or more: $6.99/lb - about 1.5 lbs needed, roughly $10.49 total / $2.62 per serving
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 ct: $7.99/lb - about 1.5 lbs needed, roughly $11.99 total / $3.00 per serving
- Salmon Fillets, Fresh: $9.99/lb - about 2 lbs needed, roughly $19.98 total / $5.00 per serving
- New York Strip Steak, Certified Angus Beef, Family Pack: $14.99/lb - about 2 lbs needed, roughly $29.98 total / $7.50 per serving

Why these meals: The pork loin at $1.29/lb is one of the best deals on any flyer anywhere, and it anchors Monday with a pan-seared dinner that costs under $3 for all four servings of protein. Bone-in pork chops at $1.49/lb and Sanderson Farms split chicken breasts at $1.99/lb fill two more economical nights, keeping those protein costs well under $5 total each. Ground round at $6.99/lb is the fourth everyday protein, giving the week a completely different flavor profile with a skillet dinner. Salmon at $9.99/lb earned the one premium night because it is the least expensive of the premium-tier proteins on this flyer, it delivers excellent nutrition, and two pounds feeds four people generously for about $20 in protein - far more reasonable than the strip steaks. The Birds Eye frozen vegetables deal (4 bags for $4.96 with digital coupon) and the Fresh Express salad bags add low-carb sides without pushing the total over the ceiling.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Loin with Sauteed Canned Vegetables
Description: Thick-cut slices of boneless pork loin are seasoned with garlic, salt, and pepper, then seared in a hot skillet until golden and cooked through, resting to stay juicy. A can of Food Club vegetables is warmed in the same pan drippings for a fast, savory low-carb side.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) $1.29/lb, Food Club Vegetables, Selected Varieties, 14.5-15.25 oz $0.89 each
Prep time: 30 minutes
Serving note: Purchase approximately 2 lbs of pork loin (about 8 oz per person before cooking). Use 1 can of Food Club Vegetables for the side, split four ways. Slice the loin into 1-inch medallions before searing for faster, even cooking.
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 chili powder, then spooned into crisp lettuce leaves and topped with sliced Tillamook cheese for a satisfying hand-held low-carb dinner. The fresh crunch of the lettuce and the melty cheese make this feel indulgent while staying well under 20g net carbs per serving.
Sale items used: Ground Round, Food City Fresh, 85% Lean, 3 lbs or more $6.99/lb, Tillamook Sliced Cheese, Selected Varieties $1.99 each, American or Italian Salad, Fresh Express, 9-11 oz $2.99 each
Prep time: 25 minutes
Serving note: Purchase 1.5 lbs of ground round (about 6 oz per person). Use 1 package of Tillamook Sliced Cheese and pull large leaves from 1 bag of Fresh Express salad to serve as wraps, using the remaining greens as a side salad.
Recipes:
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe

Wednesday
Meal: Oven-Baked Split Chicken Breast with Frozen Birds Eye Vegetables
Description: Sanderson Farms split chicken breasts are rubbed with olive oil, smoked paprika, garlic, and salt, then baked at 400 degrees until the skin is crisp and the meat is cooked through to juicy perfection. Two bags of Birds Eye frozen vegetables are steamed and served alongside for a complete, colorful low-carb plate.
Sale items used: Fresh Split Chicken Breast, Sanderson Farms, Family Pack $1.99/lb, Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz 4/$4.96 (with digital coupon, must buy 4)
Prep time: 50 minutes
Serving note: Purchase approximately 2.5 lbs of split chicken breasts (about 10 oz bone-in per person). Use 2 bags of Birds Eye Vegetables for the side (half a bag per person). Buy all 4 bags required for the deal price; the remaining 2 bags carry over to Friday's meal.
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: Thick bone-in pork chops are seasoned and seared hard in a cast-iron skillet to develop a deep crust, then finished in the oven until cooked through, topped with crumbled crispy bacon for a smoky, rich finish. A second can of Food Club vegetables cooked in the bacon drippings rounds out the plate with minimal effort and maximum flavor.
Sale items used: Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack $1.49/lb, Sliced Smithfield Hometown Original Bacon, 22 oz $5.99 each, Food Club Vegetables, Selected Varieties, 14.5-15.25 oz $0.89 each
Prep time: 35 minutes
Serving note: Purchase approximately 2.5 lbs of mixed pork chops (about 10 oz bone-in per person). Use 4 to 6 strips of bacon from the 22 oz package for topping; the remaining bacon can be used for breakfast or other meals. Use 1 can of Food Club Vegetables for the side.

Friday
Meal: Herb-Baked Salmon Fillets with Birds Eye Vegetables
Description: Fresh salmon fillets are brushed with olive oil, seasoned with dill, lemon pepper, and garlic, then baked at 400 degrees for about 12 to 15 minutes until flaky and tender. The remaining two bags of Birds Eye frozen vegetables from Wednesday's purchase are steamed and served alongside for a bright, nutritious end to the week.
Sale items used: Salmon Fillets, Fresh $9.99/lb, Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz (remaining 2 bags from Wednesday's 4-pack purchase, already paid for)
Prep time: 25 minutes
Serving note: Purchase approximately 2 lbs of salmon fillets (about 8 oz per person). The 2 remaining Birds Eye bags from Wednesday's 4-pack are used here at no additional cost. This is the premium protein night; the $9.99/lb price is the most budget-friendly premium option on this week's flyer.
Recipes:
- Easy Baked Garlic Herb Salmon With Capers Recipe
- Easy Baked Lemon Herb Salmon
- Easy Baked Salmon and Veggies

SHOPPING LIST

Buy on sale:
- Whole Boneless Pork Loin (Food City Fresh) (2 lbs): $2.58
- Ground Round, Food City Fresh, 85% Lean (1.5 lbs): $10.49
- Tillamook Sliced Cheese, Selected Varieties (x1 package): $1.99
- American or Italian Salad, Fresh Express, 9-11 oz (x1 bag): $2.99
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack (2.5 lbs): $4.98
- Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz (x4 bags): $4.96
- Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack (2.5 lbs): $3.73
- Sliced Smithfield Hometown Original Bacon, 22 oz (x1 package): $5.99
- Food Club Vegetables, Selected Varieties, 14.5-15.25 oz (x2 cans): $1.78
- Salmon Fillets, Fresh (2 lbs): $19.98

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Chili powder
- Dill (dried)
- Lemon pepper seasoning