Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Chops with Beefsteak Tomatoes and Caesar Salad
Description: Two center-cut boneless pork chops are seared in a hot skillet until golden and juicy, then served alongside thick slices of vine-ripened beefsteak tomato. A crisp Caesar kit rounds out the plate for a satisfying, low-carb dinner for two.
Sale items used: Boneless Pork Chops Food City Fresh Center Cut ($3.99/lb), Beefsteak Tomatoes Vine Ripened ($1.99/lb), Caesar or Caesar Lite Kit Fresh Express 9.8-10 oz ($2.99 with card)
Prep time: 25 minutes
Serving note: Plan on 1 lb total of pork chops (2 chops, roughly 0.5 lb each) at $3.99/lb; use about 0.5 lb of beefsteak tomatoes sliced between two plates; split one Caesar kit between two servings. Net carbs stay well under 20g per serving when dressing is used in moderation.
Recipes:
- Perfect Pan-Seared Pork Chops
Tuesday
Meal: Baked Garlic-Herb Split Chicken Breast with Roasted Vidalia Onions and Canned Vegetables
Description: Two split chicken breasts are rubbed with garlic and dried herbs, then roasted until the skin is crispy and the meat is tender. Sliced Vidalia onions roast alongside in the same pan, and a can of That's Smart! vegetables rounds out the low-carb plate.
Sale items used: Fresh Split Chicken Breast Sanderson Farms Family Pack ($1.99/lb), Vidalia Onions Sweet ($1.29/lb), That's Smart! Vegetables Selected Varieties 14.5-15.25 oz ($0.89 with card)
Prep time: 15 minutes prep, 45 minutes bake time
Serving note: Buy approximately 2 lbs of split chicken breast (one large breast per person) at $1.99/lb; use about 0.5 lb of Vidalia onions; one can of That's Smart! vegetables serves two comfortably. Total time is about 60 minutes - season the chicken up to a day ahead and refrigerate to cut evening prep to just popping the pan in the oven.
Recipes:
- Roasted Vidalia Onions
Wednesday
Meal: Skillet Ground Beef and Beefsteak Tomato Lettuce Bowls with Bacon Wrapped Asparagus
Description: Seasoned 81% lean ground beef is browned in a skillet and spooned into crisp lettuce leaves with diced beefsteak tomato for a handheld, zero-carb bowl. Bacon wrapped asparagus bundles from the deli add a smoky, elegant side that requires no extra prep.
Sale items used: Ground Beef Food City Fresh 81% Lean ($2.99/lb with card and $25 purchase), Beefsteak Tomatoes Vine Ripened ($1.99/lb), Bacon Wrapped Asparagus Made In-Store Shortcuts ($1.79 each)
Prep time: 20 minutes
Serving note: Buy 1 lb of ground beef total; use about 0.5 lb of beefsteak tomatoes diced; purchase 4 bacon wrapped asparagus bundles (2 per person) at $1.79 each. Romaine or iceberg lettuce leaves are a pantry staple for the bowls.
Recipes:
- Keto Burger Bowl Recipe
Thursday
Meal: Pan-Fried Tilapia Fillets with Caesar Salad and That's Smart! Vegetables
Description: Two fresh tilapia fillets are seasoned with lemon pepper and pan-fried in olive oil until flaky and golden. A fresh Caesar kit and a warm can of That's Smart! vegetables complete this light, protein-rich low-carb dinner.
Sale items used: Fresh Tilapia Fillets Farm Raised ($6.99/lb), Caesar or Caesar Lite Kit Fresh Express 9.8-10 oz ($2.99 with card), That's Smart! Vegetables Selected Varieties 14.5-15.25 oz ($0.89 with card)
Prep time: 20 minutes
Serving note: Buy approximately 1 lb of tilapia fillets (roughly one fillet per person at 0.5 lb each) at $6.99/lb; one Caesar kit and one can of vegetables serve two people. Use the Caesar dressing sparingly to keep net carbs under 20g per serving.
Recipes:
- Pan-Seared Tilapia
Friday
Meal: Sliced Roasted Pork Loin with Vidalia Onions and Vegetable Kabobs
Description: A small section of whole boneless pork loin is seasoned with garlic and rosemary, roasted until juicy, then sliced and served with caramelized Vidalia onions. In-store made vegetable kabobs roast alongside for a colorful, low-carb finish to the week.
Sale items used: Whole Boneless Pork Loin Food City Fresh ($1.99/lb), Vidalia Onions Sweet ($1.29/lb), Vegetable Kabobs Made In-Store ($6.99/lb)
Prep time: 15 minutes prep, 50 minutes roast time
Serving note: Ask the butcher to cut approximately 1.5 lbs from the loin for two people at $1.99/lb; use about 0.5 lb of Vidalia onions; buy approximately 0.75 lb of vegetable kabobs for two servings. Total time is about 65 minutes - season the pork loin the night before and refrigerate so Friday evening only requires roasting.
Recipes:
- Roasted Vidalia Onions
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Chops Food City Fresh Center Cut (1 lb): $3.99
- Beefsteak Tomatoes Vine Ripened (1 lb total, used across Monday and Wednesday): $1.99
- Caesar or Caesar Lite Kit Fresh Express 9.8-10 oz (x2 kits, Monday and Thursday): $5.98
- Fresh Split Chicken Breast Sanderson Farms Family Pack (2 lbs): $3.98
- Vidalia Onions Sweet (1 lb total, used across Tuesday and Friday): $1.29
- That's Smart! Vegetables Selected Varieties 14.5-15.25 oz (x2 cans, Tuesday and Thursday): $1.78
- Ground Beef Food City Fresh 81% Lean (1 lb): $2.99
- Bacon Wrapped Asparagus Made In-Store Shortcuts (x4 bundles): $7.16
- Fresh Tilapia Fillets Farm Raised (1 lb): $6.99
- Whole Boneless Pork Loin Food City Fresh (1.5 lbs): $2.99
- Vegetable Kabobs Made In-Store (0.75 lb): $5.24
Pantry staples needed:
- Olive oil or avocado oil (for searing and pan-frying)
- Garlic (fresh or minced, for pork loin and chicken)
- Dried herbs (rosemary, thyme, Italian seasoning)
- Lemon pepper seasoning (for tilapia)
- Salt and black pepper
- Romaine or iceberg lettuce leaves (for Wednesday lettuce bowls)
- Butter (optional, for finishing pork chops)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef, Food City Fresh, 81% Lean: $2.99/lb (with card & $25 purchase, digital coupon applied)
- Ground Chuck, Food City Fresh, 80% Lean, 3 lbs or more: $5.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Chicken Tenders or Chicken Salad: $8.99/lb
- Fresh Split Chicken Breast, Sanderson Farms Family Pack: $1.99/lb
- Whole Boneless Pork Loin, Food City Fresh: $1.99/lb
- Chuck Roast, Certified Angus Beef: $5.99/lb (with digital coupon)
- Fresh Tilapia Fillets, Farm Raised: $6.99/lb
- Wild Caught Gulf Shrimp, Cooked, Previously Frozen, 41/60 Ct.: $8.99/lb
- Boneless Pork Chops, Food City Fresh Center Cut: $3.99/lb
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Oscar Mayer Lunch Meat, Deli Fresh, 7-9 oz: $3.99 each
- Land O'Frost Lunch Meat, Selected Varieties Premium, 9-16 oz: $5.99 each
- Hickory Smoked King's Rightly Seasoned Bacon, 40 oz: $9.99 with card
- Nathan's Beef Franks, Sandwich Brats or Johnsonville Brats, 11-14 oz / 12-14 oz: $4.99 with card
Deli and prepared on sale:
- Half Rotisserie or 4 Piece Fried Chicken, Baked Chicken or Tenders: $5.00 each
- Fresh Garden Salads, In-Store Made, Chicken Tender, Grilled Chicken, Chef or Chicken Caesar Salad: $6.00 each
- Snack Packs, Selected Varieties, Made Fresh In-Store: $5.00 each
- Octagon Tray, Selected Varieties: $7.49 with card
- Dietz & Watson Ham, Selected Varieties: $10.99/lb with card
- Bacon Wrapped Asparagus, Made In-Store, Shortcuts: $1.79 each
- P3 Protein Snacks, Selected Varieties, 2-2.1 oz: 2/$5.00 with card
Produce on sale:
- Juicy Honeycrisp Apples: $1.99/lb with card
- Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz: $2.99 with card
- Vidalia Onions, Sweet: $1.29/lb with card
- Beefsteak Tomatoes, Vine Ripened: $1.99/lb with card
- Tasteful Selections Potatoes, Selected Varieties, 16 oz: $2.99 with card
- Vegetable Kabobs, Made In-Store: $6.99/lb
- Burger Toppings, Cut Fresh In-Store: $4.99/lb
- Oven & Grill Ready Pans, ShortCuts: starting at $4.49/lb
- Recipe Ready Cups, Made Fresh In-Store: starting at $2.49 each
- Red, White or Black Seedless Grapes, California Grown: $1.99/lb with card
- Sliced Watermelon Quarters, Cut Fresh In-Store: $0.99/lb with card
- Loose Corn, Sweet: 2/$1.00
Dairy and eggs on sale:
- That's Smart! Large Eggs, Dozen: $1.69 with card
Bakery and bread on sale:
- Apple Fritters, Bakery Fresh, 4 Ct.: $3.99 with card
- Sandwich Cookies, Made Fresh in the Bakery, 4 Ct.: $4.99 with card
- Garlic Loaf Bread, Baked Fresh Daily: $3.99 with card
- Muffins, Baked Fresh In-Store, Selected Varieties, 2 Ct.: $3.99 each
- Scoopable Cakes, Selected Varieties: $5.00 each
- Bakery Fresh Brownies, Selected Varieties: $6.00 each
- Half Pie, Selected Varieties: $5.00 each
- Pepperidge Farm Turnovers, Frozen, Selected Varieties, 12.5 oz: $3.49 with card (after $1.00 digital coupon)
- Pepperidge Farm Garlic Bread, Selected Varieties, 10-11.25 oz: $1.99 with card (after $1.00 digital coupon)
- Pepperidge Farm Cheese Bread, Frozen, Selected Varieties, 9.5-11.75 oz: $2.49 with card (after $1.00 digital coupon)
- That's Smart! Sandwich Bread, 20 oz: $1.69 with card
Pantry on sale:
- General Mills Cereal, Selected Varieties, Peter Pan Peanut Butter, 8.9-12.3 oz: $1.99 with card
- Lay's Potato Chips, Selected Varieties, 5-8 oz: $2.49 with card
- Nature Valley Granola Bars, Selected Varieties, Blue Bonnet 32 oz / General Mills Cereal Bars 8 Ct. / Mott's Soft Baked Bars 6 Ct., 6-12 Ct.: $1.99 with card
- Van Camp's Pork and Beans, Selected Varieties, Libby's Green Beans, Corn or Peas, 14.5-15.25 oz / 15 oz: 5/$5.00 with card
- Gatorade, Selected Varieties, 8 Pk., 20 oz Btls.: 2/$11.00 with card
- Lipton Tea, Selected Varieties, 12 Pk., 16.9 oz Btls.: $4.99 with card
- Pillsbury Grands! Biscuits, Selected Varieties, Food Club American Singles / Picture Cheese 16 Ct., 8 Ct.: 2/$5.00 with card
- Chex Mix, Bugles or Gardetto's, Selected Varieties, Old El Paso Dinner Kits, 5.4-13.25 oz: 2/$5.00 with card
- That's Smart! Saltine Crackers, 16 oz: $1.79 with card
- That's Smart! Chunk Light Tuna, 5 oz: $0.99 with card
- That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 with card
- That's Smart! Marshmallows, Selected Varieties, 16 oz: $1.69 with card
- Lance Sandwich Crackers, Selected Varieties, Value Pack, 20 Ct.: $7.79 with card (after $1.00 digital coupon)
- Cape Cod Multpacks, Selected Varieties, Snyder's of Hanover, Kettle, 10 Ct.: $5.99 with card (after $1.00 digital coupon)
- DiGiorno Pizza, Selected Varieties, Doritos 9-10.75 oz, 15.3-29.3 oz: $3.99 with card
Frozen on sale:
- SeaPak Shrimp, Frozen, Selected Varieties, Family Size, 16-22 oz: $8.99 with card
- Totino's Pizza Rolls, Selected Varieties, Chef Boyardee Pasta 14 Pk. / Propel 6 Pk. 16.9 oz Btls. / Little Hugs 20 Ct., 50 Ct.: $3.99 with card
- Smart Ones Entrees, Selected Varieties, Kleenex 60 Ct. / Maruchen Ramen 6 Ct., 6.49-11.5 oz: 2/$3.00 with card
- Ore-Ida Potatoes, Frozen, Selected Varieties, Pillsbury Grands! Biscuits 25 oz, 19-32 oz: 2/$6.00 with card
- Little Debbie Snack Cakes, Selected Varieties, Frozen Pillsbury Toaster Strudel or Toaster Scrambles, 6-35.2 oz: 2/$5.00 with card
- Totino's Party Pizza, Selected Varieties, Marie Callendar's Bowls 10.5-13 oz / Steak-um Sliced Steaks 9 oz / Totino's Frozen Egg Rollz 12 oz, 3.8-10.9 oz: $3.99 with card
- Michael Angelo's Entrees, Frozen, Selected Varieties, 10-12 oz: $2.99 with card (after $1.00 digital coupon)
- Rao's Entrees, Frozen, Selected Varieties, 8.5-9 oz: $4.99 with card (after $1.00 digital coupon)
- Campbell's Chunky Meals, Frozen, Selected Varieties, 12-12.5 oz: $3.49 with card (after $1.00 digital coupon)
- That's Smart! Pizza, Frozen, Selected Varieties, 5.2 oz: $1.19 with card
- Food Club Chicken, Selected Varieties, Applesauce 12 Ct. Pouches, 26-32 oz: $4.99 with card
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$44.38
for 2 people · $22.19 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of August 19, 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.