Food City Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's flyer is a genuine budget win for low-carb eating because two of the best proteins on the shelf - Fresh Split Chicken Breast, Sanderson Farms Family Pack and Whole Boneless Pork Loin, Food City Fresh - are both priced at just $1.99/lb, which is an exceptional deal and anchors four of the five nights at very low cost. Ground Beef, Food City Fresh, 81% Lean at $2.99/lb and Boneless Pork Chops, Food City Fresh Center Cut at $3.99/lb round out the economical nights with variety in flavor and cooking method. The Caesar or Caesar Lite Kit, Fresh Express and Beefsteak Tomatoes add fresh produce variety at low cost, and the That's Smart! Vegetables at $0.89 per can stretch the vegetable side of every plate without adding carbs.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Chops with Beefsteak Tomatoes and Caesar Salad
Description: Food City Fresh Center Cut Boneless Pork Chops are seasoned with garlic, salt, pepper, and smoked paprika then seared in a hot skillet until golden and cooked through, resting to stay juicy. Sliced vine-ripened Beefsteak Tomatoes are served alongside with olive oil and fresh basil, and a crisp Caesar kit rounds out the plate for a satisfying low-carb dinner.
Sale items used: Boneless Pork Chops, Food City Fresh Center Cut; Beefsteak Tomatoes, Vine Ripened; Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz
Prep time: 30 minutes
Serving note: 2 lbs of Boneless Pork Chops, Food City Fresh Center Cut (about 0.5 lb per person), 1 lb of Beefsteak Tomatoes, Vine Ripened, and 1 kit of Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz split among 4 people.
Recipes:
- Perfect Pan-Seared Pork Chops

Tuesday
Meal: Baked Garlic-Herb Split Chicken Breast with Roasted Vidalia Onions and Canned Vegetables
Description: Sanderson Farms Fresh Split Chicken Breasts are rubbed with olive oil, garlic, rosemary, and thyme then baked at 400 degrees until the skin is crispy and the meat is fully cooked through. Sliced Vidalia Onions are roasted in the same pan alongside a warmed can of That's Smart! Vegetables for a hearty, colorful low-carb plate.
Sale items used: Fresh Split Chicken Breast, Sanderson Farms Family Pack; Vidalia Onions, Sweet; That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz
Prep time: 50 minutes
Serving note: 2 lbs of Fresh Split Chicken Breast, Sanderson Farms Family Pack (about 0.5 lb per person), 0.75 lb of Vidalia Onions, Sweet, and 1 can of That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz.
Recipes:
- Roasted Vidalia Onions

Wednesday
Meal: Skillet Ground Beef and Beefsteak Tomato Lettuce Bowls with Bacon Wrapped Asparagus
Description: Ground Beef, Food City Fresh, 81% Lean is browned in a skillet with Vidalia Onion, cumin, chili powder, and garlic then spooned into large lettuce leaves with diced Beefsteak Tomatoes for a satisfying low-carb taco-style bowl without any tortillas. Bacon Wrapped Asparagus from the deli shortcuts are heated alongside for a savory, smoky vegetable side that keeps net carbs well under 20g per serving.
Sale items used: Ground Beef, Food City Fresh, 81% Lean; Beefsteak Tomatoes, Vine Ripened; Vidalia Onions, Sweet; Bacon Wrapped Asparagus, Made In-Store, Shortcuts
Prep time: 25 minutes
Serving note: 1.5 lbs of Ground Beef, Food City Fresh, 81% Lean, 0.5 lb of Beefsteak Tomatoes, Vine Ripened, 0.5 lb of Vidalia Onions, Sweet, and 4 pieces of Bacon Wrapped Asparagus, Made In-Store, Shortcuts (1 per person).
Recipes:
- Keto Burger Bowl Recipe

Thursday
Meal: Pan-Fried Tilapia Fillets with Caesar Salad and That's Smart! Vegetables
Description: Fresh Tilapia Fillets are seasoned with lemon pepper, garlic powder, and salt then pan-fried in butter and olive oil until golden and flaky, delivering a light but satisfying protein centerpiece. A second Caesar or Caesar Lite Kit and a warmed can of That's Smart! Vegetables complete the plate with minimal carbs and maximum flavor variety compared to the rest of the week.
Sale items used: Fresh Tilapia Fillets, Farm Raised; Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz; That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz
Prep time: 20 minutes
Serving note: 2 lbs of Fresh Tilapia Fillets, Farm Raised (about 0.5 lb per person), 1 kit of Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz split among 4 people, and 1 can of That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz.
Recipes:
- Pan-Seared Tilapia

Friday
Meal: Sliced Roasted Pork Loin with Vidalia Onions and Vegetable Kabobs
Description: A section of Whole Boneless Pork Loin, Food City Fresh is rubbed with olive oil, garlic, salt, black pepper, and dried thyme then roasted in the oven at 375 degrees until the internal temperature reaches 145 degrees, then sliced into medallions. In-store Vegetable Kabobs are roasted in the same oven during the final 20 minutes alongside sweet Vidalia Onion wedges for a colorful, low-carb Friday dinner with almost no hands-on time.
Sale items used: Whole Boneless Pork Loin, Food City Fresh; Vegetable Kabobs, Made In-Store; Vidalia Onions, Sweet
Prep time: 75 minutes total (15 minutes active prep, 60 minutes roasting) - season the pork up to 24 hours ahead and refrigerate uncovered for deeper flavor; add the kabobs and onions to the oven for the last 20 minutes so everything finishes together.
Serving note: 2 lbs of Whole Boneless Pork Loin, Food City Fresh (cut from the loin as needed), 1 lb of Vegetable Kabobs, Made In-Store, and 0.5 lb of Vidalia Onions, Sweet.
Recipes:
- Roasted Vidalia Onions

SHOPPING LIST

Buy on sale:
- Boneless Pork Chops, Food City Fresh Center Cut (2 lbs): $7.98
- Beefsteak Tomatoes, Vine Ripened (1.5 lbs total across Monday and Wednesday): $2.99
- Caesar or Caesar Lite Kit, Fresh Express, 9.8-10 oz (x2 kits): $5.98
- Fresh Split Chicken Breast, Sanderson Farms Family Pack (2 lbs): $3.98
- Vidalia Onions, Sweet (1.75 lbs total across Tuesday, Wednesday, and Friday): $2.26
- That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz (x2 cans): $1.78
- Ground Beef, Food City Fresh, 81% Lean (1.5 lbs): $4.49
- Bacon Wrapped Asparagus, Made In-Store, Shortcuts (x4 pieces): $7.16
- Fresh Tilapia Fillets, Farm Raised (2 lbs): $13.98
- Whole Boneless Pork Loin, Food City Fresh (2 lbs): $3.98
- Vegetable Kabobs, Made In-Store (1 lb): $6.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Cumin
- Chili powder
- Dried rosemary
- Dried thyme
- Dried basil or fresh basil
- Lemon pepper seasoning
- Garlic powder
- Large lettuce leaves (romaine or iceberg) for Wednesday bowls