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 Tomatoes and Vidalia Onions
Description: A thick-cut boneless pork loin chop is seared in a hot skillet until golden and juicy, then served alongside tomatoes and sweet Vidalia onions softened in the same pan. This simple, satisfying low-carb dinner comes together quickly and keeps net carbs well under 20g per serving.
Sale items used: Food City Fresh Whole Boneless Pork Loin ($1.49/lb), Tomatoes on the Vine ($1.69/lb), Vidalia Onions ($0.99/lb)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of pork loin, sliced into one or two chops; purchase about 0.25 lb of vine tomatoes and 0.25 lb of Vidalia onion. Season with garlic, salt, pepper, and a drizzle of olive oil from your pantry. The pork loin is sold whole, so slice off what you need and freeze the rest in individual portions for future meals.
Tuesday
Meal: Skillet Chicken Breast Tenders with Sauteed Blackberries and Sliced Cheese
Description: Fresh chicken breast tenders are pan-cooked in butter until golden, then topped with a quick warm blackberry pan sauce that adds a tangy, slightly sweet contrast with minimal carbs. A slice of melted cheese is draped over the hot chicken just before serving for a rich, creamy finish.
Sale items used: Chicken Breast Tenders - Sanderson Farms ($2.99/lb), Strawberries, Blackberries or Corn - 16 oz. ($3.33 per unit at 3/$10.00), Food Club Sliced Cheese ($1.79 with digital coupon)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of chicken tenders; one package of blackberries (6 oz.) will provide more than enough for a single serving - use about 1/4 cup of berries in the pan sauce and save the rest for snacking. Use 1 to 2 slices of cheese. Blackberries at roughly 1/4 cup add about 3-4g net carbs, keeping the meal well within range.
Wednesday
Meal: Smoked Sausage and Green Bean Skillet with Cream Cheese Sauce
Description: Sliced Eckrich smoked sausage is browned in a skillet with canned green beans, then finished with a quick cream cheese pan sauce made with a splash of broth and garlic. This hearty one-pan meal is filling, deeply savory, and virtually zero net carbs from the green beans and sausage.
Sale items used: Eckrich Smoked Sausage ($2.50 per package at 2/$5.00), Old El Paso Tomatoes or Food Club Green Beans ($0.79 per can), Food Club Cream Cheese ($1.40 estimated per half package at $2.79 for two 8 oz. pkgs. with digital coupon)
Prep time: 20 minutes
Serving note: Use approximately half of one 12-16.8 oz. smoked sausage package (about 6-8 oz.) and one 14.5 oz. can of green beans; freeze or refrigerate the remaining sausage for another use. Use about 2 oz. of cream cheese for the sauce. The 2/$5.00 deal requires buying two packages - freeze the second for a future week.
Recipes:
- Keto Sausage Stir Fry with Green Beans Low Carb Recipe
Thursday
Meal: Slow-Cooked Boston Butt with Sauteed Vidalia Onions and Tomatoes
Description: A small portion of Boston butt is slow-cooked low and slow until fork-tender and richly flavored, then served with a quick saute of Vidalia onions and vine tomatoes in the rendered drippings. Because Boston butt is sold whole, this is an ideal make-ahead meal - cook the full piece, eat one serving tonight, and refrigerate or freeze the rest.
Sale items used: Boston Butt - Food City Fresh Whole-In-Bag ($2.49/lb), Vidalia Onions ($0.99/lb), Tomatoes on the Vine ($1.69/lb)
Prep time: 20 minutes active, 4 to 6 hours slow cooking (make-ahead note: start in the morning or use a slow cooker on low overnight; portion one serving of about 6 oz. cooked meat for tonight and refrigerate or freeze the remainder in meal-sized portions)
Serving note: Boston butt is sold whole and will weigh 4-8 lbs. at roughly $2.49/lb - budget for approximately 2 lbs. at $4.98 to keep costs reasonable; the rest of the cooked meat stretches into multiple future meals. Use 0.25 lb. of onion and 0.25 lb. of tomato for tonight's saute. Net carbs from onion and tomato are approximately 5-7g per serving.
Friday
Meal: Garlic Butter Pan-Cooked Wild Caught Shrimp with Sauteed Tomatoes and Cream Cheese Dipping Sauce
Description: Plump cooked shrimp are warmed in a garlic butter skillet alongside sauteed vine tomatoes, then served with a smooth, tangy cream cheese dipping sauce seasoned with garlic and herbs. This elegant low-carb dinner feels indulgent but comes together in under 15 minutes since the shrimp are already cooked.
Sale items used: Wild Caught Shrimp - Cooked, Previously Frozen, 21/30 ct. ($9.99/lb), Tomatoes on the Vine ($1.69/lb), Food Club Cream Cheese ($1.40 estimated per remaining portion from Wednesday's purchase)
Prep time: 15 minutes
Serving note: Purchase approximately 0.5 lb. of shrimp (about 10-15 shrimp at 21/30 count) for one serving at $5.00; use about 0.25 lb. of vine tomatoes. Use the remaining cream cheese from Wednesday's package (about 2 oz.) for the dipping sauce blended with garlic and a pinch of herbs from your pantry. Net carbs are approximately 4-6g for this full meal.
Recipes:
- Easy Keto Creamy Garlic Butter Tuscan Shrimp Low Carb Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Food City Fresh Whole Boneless Pork Loin (0.5 lb for Monday, remainder frozen): $0.75
- Tomatoes on the Vine (1 lb total, used across Monday, Thursday, and Friday): $1.69
- Vidalia Onions (0.5 lb total, used across Monday and Thursday): $0.50
- Chicken Breast Tenders - Sanderson Farms (0.5 lb): $1.50
- Blackberries - Basket & Bushel 6 oz. (1 unit, part of 3/$10.00 deal - buy 3 units to unlock deal): $10.00
- Food Club Sliced Cheese 6.84-8 oz. (1 package, with digital coupon): $1.79
- Eckrich Smoked Sausage (2 packages required for 2/$5.00 deal, freeze second): $5.00
- Food Club Green Beans 14.5 oz. can: $0.79
- Food Club Cream Cheese - Two 8 oz. pkgs. (1 set, with digital coupon, used Wednesday and Friday): $2.79
- Boston Butt - Food City Fresh Whole-In-Bag (2 lbs. estimated for cost purposes, cook whole and freeze remainder): $4.98
- Wild Caught Shrimp - Cooked, Previously Frozen, 21/30 ct. (0.5 lb): $5.00
Pantry staples needed:
- Butter (for searing and garlic butter shrimp)
- Olive oil or cooking oil (for sauteing)
- Garlic (fresh or minced, used throughout the week)
- Salt and black pepper
- Dried herbs such as thyme, oregano, or parsley
- Chicken or beef broth (small amount for Wednesday cream cheese sauce)
- McCormick Grill Mates seasoning (optional - on sale 2/$3.00 with digital coupon if desired for pork or chicken)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Snow Crab Legs: $8.99/lb (with digital coupon, must purchase minimum 1 pound)
- Food City Fresh Whole Boneless Pork Loin: $1.49/lb
- Ground Chuck (Food City Fresh, 80% Lean, 3 lbs. or more): $5.99/lb
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb
- Chicken Breast Tenders (Fresh, Family Pack, Sanderson Farms): $2.99/lb
- Boston Butt (Food City Fresh, Whole-In-Bag): $2.49/lb
- Wild Caught Shrimp (Cooked, Previously Frozen, 21/30 ct.): $9.99/lb
- Fresh Cod Fillets (Wild Caught): $11.99/lb
- Fischer's Meat Bologna (Selected Varieties, 16 oz.): 3/$5.00
- Hebrew National Franks (Selected Varieties, 9.43-12 oz.): $6.99 (price partially visible)
- Oscar Mayer Deli Fresh Meat (Selected Varieties, 16 oz.): $5.99
- Bottom Round Roast (Certified Angus Beef): $6.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Stuffed Jalapeno Poppers: $11.99/lb
- Kentucky Legend Bacon (Selected Varieties, 16 oz.): $3.99 (with digital coupon)
- Wright's Bacon (24 oz.) or Swaggerty's Sausage Patties (30 ct.): $7.99
- Oscar Mayer Meat Wieners (14-16 oz.): part of Bundle $9.99
Deli and prepared on sale:
- Eckrich Smoked Sausage (Selected Varieties, 12-16.8 oz.): 2/$5.00
- Bistro Deli-Classics Ham Line: $9.99/lb
- Chicken Tenders or Chicken Salad: $8.99/lb
- Hot Bar Meal (Includes Entree, 2 Sides and a Roll): $7.00
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw (15-16 oz.): $4.99
- Snack Packs (Selected Varieties, Made Fresh In-Store): $5.00 each
- Fresh Garden Salad (Chef or Chicken Caesar Salad, In-Store Made): $6.00
- 4 Piece Fried Chicken (In the Deli): $5.00 each
- 4 Piece Chicken Tenders (In the Deli): $5.00 each
- 4 Piece Baked Chicken (In the Deli): $5.00 each
- 1/2 Rotisserie Chicken (In the Deli): $5.00 each
- Stacker Sandwiches (Selected Varieties): $7.00
- Nature Valley Crispy Wafers, Soft Baked Bars or Chewy Bars (Selected Varieties, 6.5-8.85 oz.): $2.99
Produce on sale:
- Basket & Bushel Russet Potatoes (10 lb.): $3.99
- Fresh Cut In-Store Watermelon Bowls, Cantaloupe or Pineapple Bowl: $5.00 each
- Gala Apples (Berrier Farms, 5 lb.): $4.99
- Sweet Potatoes (North Carolina Grown): $0.79/lb
- Strawberries, Blackberries or Corn (Basket & Bushel, 16 oz., 6 oz. or 4 pk.): 3/$10.00
- Tomatoes on the Vine (Virginia Grown): $1.69/lb
- Vidalia Onions (Bland Farms): $0.99/lb
- Baby Cut Carrots (Bolthouse, 1 lb.): $1.69
- Watermelon, Cantaloupe or Pineapple Bowl (Fresh Cut In-Store): $3.99/lb
- Very Berry Bowl (Made Fresh In-Store): $5.99 each
- Exotic Fruit Bowl (Made Fresh In-Store): $4.99/lb
- Shortcuts Oven & Grill Ready Pans: starting at $4.49/lb
Dairy and eggs on sale:
- Food Club Sliced Cheese (Selected Varieties, 6.84-8 oz.): $1.79 (with digital coupon)
- Food Club Sour Cream (16 oz.): $1.49 (with digital coupon)
- Food Club Graham Cracker Pie Crust or Chocolate Cookie Pie Crust (6 oz.): $1.49 (with digital coupon)
- Food Club Cream Cheese (Selected Varieties, Two 8 oz. pkgs.): $2.79 (with digital coupon)
- International Delight Coffee Creamer (32 oz.): $3.99 (with digital coupon)
- Coffee Mate Creamer (Cold Foam, 32 oz.): $3.49
- Fairlife Milk (52 oz.): $4.69 (Buy 5, Save $5)
- Breakstone's Cottage Cheese (24 oz.): $3.99 (Buy 5, Save $5)
- Cool Whip (Frozen, Selected Varieties, 8 oz.): $1.49 (Buy 5, Save $5)
Bakery and bread on sale:
- Apple Fritters (Bakery Fresh, 4 ct.): $5.00
- Bakery Fresh Cookies (Selected Varieties, Dozen): $5.49
- Sub Rolls (Baked In-Store, 2 ct. or 4 ct.): $3.99
- Bakery Fresh Brownies (Selected Varieties): $5.50 (with digital coupon)
- Sweet Squares Cake Slices (Selected Varieties): $3.49
- Food Club Hot Dog Buns (8 ct.): part of Bundle $9.99
Pantry on sale:
- La Mexicana Salsa or Queso (14-16 oz.): $2.49
- Tortilla Chips (In-Store Made): $2.49 each
- Old El Paso Seasoning Mix (1-1.5 oz.), Tomatoes (14.5-15.35 oz.), Food Club Corn or Green Beans (14.5-15.35 oz.): $0.79
- Old El Paso Taco Shells (4.6-7.4 oz.): 2/$3.00
- Jif Peanut Butter (15-16 oz.): $1.99 (with digital coupon)
- Food Club Coconut Flakes (7 oz.): $1.49 (with digital coupon)
- Café Bustelo or Folgers Coffee (22-25.9 oz.): $9.99
- Mott's Fruit Snacks (Family Pack, 90 ct.): $6.49 (with digital coupon)
- Food Club Pudding (Selected Varieties, 1.34-4 oz.): 2/$1.48 (with digital coupon)
- Food Club Grilling Spray (Selected Varieties, 5 oz.): $2.49 (with digital coupon)
- McCormick Grill Mates (Selected Varieties, 2.75-3.5 oz.): 2/$3.00 (with digital coupon)
- Nestlé Toll House Morsels (10-12 oz.): $4.99
- Sticky Fingers Barbecue Sauce (15.2-16.5 oz.): $3.49 (Buy 5, Save $5)
- Famous Dave's BBQ Sauce (17.5-20 oz.): $2.79 (Buy 5, Save $5)
- Famous Dave's Pickles (24 oz.): $3.49 (Buy 5, Save $5)
- Galbani Cheese Shakers (7 oz.): $2.99 (Buy 5, Save $5)
- Lay's Stax (Selected Varieties, 5.5-5.75 oz.): $1.39 (Buy 5, Save $5)
- Archer Meat Sticks (Selected Varieties, 8-16 ct.): $11.99 (Buy 5, Save $5)
- General Mills Giant Size Cereal (Selected Varieties, 22.2-29 oz.): $4.99 (Buy 5, Save $5)
- Bear Fruit Snacks (Selected Varieties, 5 ct.): $2.99 (Buy 5, Save $5)
- Ferrero Rocher Squares (Selected Varieties, 3.7 oz.): $3.99 (Buy 5, Save $5)
- Jelly Belly Jelly Beans (Selected Varieties): $4.99 (Buy 5, Save $5)
- Kraft Barbecue Sauce (17.5-18 oz.): part of Bundle $9.99
- Food Club Drinking Water (32 ct.): part of Bundle $9.99
- Malt-O-Meal Cereal (Selected Varieties, 18-30 oz.): $2.99
- Frito-Lay Multi-Pack Chips (Selected Varieties, 8-10 ct.): $4.99
- Chex Mix, Bugles or Gardetto's (Selected Varieties, Family Size, 13.5-15 oz.): 2/$6.00
- Lay's or Tostitos Chips (Selected Varieties, Tostitos Salsa 15-15.75 oz., Dip 20-15.5 oz., Frito-Lay Simply 4.5-6 oz.): $2.49
- Kellogg's Giant Size Kids Cereal (18.4-28.5 oz.): $2/$11.00 (Limit 2 total items)
- Nissin Geki Spicy Ramen (4 pk.): $3.99 (Buy 5, Save $5)
- Lindt Excellence Chocolate Bars (Selected Varieties, Classic or): 2/$9.00
- Pepsi Products (Selected Varieties, 24 pk., 12 oz. cans): $9.99
- Coke Flavors (Selected Varieties, 2 liter btl.): 3/$6.00
- Coca-Cola Products (Selected Varieties, 8 pk., 20 oz. btls.): 2/$12.00
- Sprite Cherry (Selected Varieties, 12 pk., 12 oz. cans): $3.99
- Starbucks Coffee (Selected Varieties, Refreshers Concentrate 32 oz. or Breakfast 12 oz.): $7.99
- Starbucks Coffee Creamer (Selected Varieties, Nestlé Toll House Cookie Dough 14-16.5 oz., Natural Bliss Coffee Creamer 32 oz.): $3.99
- Seattle's Best Coffee (Selected Varieties, 10 ct. or 12 oz.): $6.99
- Nurri Protein Milk Shakes (Selected Varieties, David Bar 2.19 oz., Nabisco Premium Crackers 9-17 oz., Chocolate Vanilla Strawberry Vanilla 11 oz.): 2/$6.00
- Minute Maid Zero Fruit Drinks (Selected Varieties, 52 oz.): $1.99 (with digital coupon)
- Juicy Juice (Selected Varieties, 64 oz., 8 pk.): $2.99
Frozen on sale:
- Hot Pockets (4 ct.) or Red Baron Pizza (Selected Varieties, Frozen, 14.87-23.45 oz.): $3.99
- Edwards Pie (Frozen, Selected Varieties, 24-32 oz.): $4.99 (with digital coupon)
- Stouffer's Family Size Meals (Frozen, Selected Varieties, 31-40 oz.): $7.99
- Hungry-Man Meals (Frozen, Selected Varieties, Healthy Choice Power Bowls 9-9.75 oz., Dolly Parton's 11-12.5 oz., 14-17.75 oz.): $2.99
- Totino's Frozen Pizza Rolls (50 ct.) or Lindt Classic Chocolate Bar (2.8-4.4 oz.): $3.99
- Crav'n Flavor Rising Crust Pizza (Selected Varieties, 14.5-32.7 oz.): $6.00 (BOGO)
- El Monterey Family Size Enchiladas (Frozen, Selected Varieties, 9.4-10.25 oz.): $9.99 (with digital coupon)
- Food Club Corn on the Cob (Frozen, 12 ct.): $3.99 (with digital coupon)
- Crav'n Flavor Fruit Pie (Frozen, Selected Varieties, 36-38 oz.): $5.99 (with digital coupon)
- Breyers Ice Cream (Selected Varieties, Fat Boy Novelties 4-9 ct., Klondike Bars 4-6 ct., 48 oz.): $2.99
- Little Debbie Snack Cakes (Selected Varieties, Eggo Waffles 8-4.14-8 oz., 10-14-16.2 oz.): 2/$5.00
- Birds Eye Vegetables (Frozen, Selected Varieties, 10-12 oz.): $0.49 (Buy 5, Save $5)
- Perdue Chicken (Frozen, Selected Varieties, Rosina Meatballs 18-26 oz., 20-26 oz.): $5.99 (Buy 5, Save $5)
- El Monterey Enchiladas (Frozen, Selected Varieties, 9-10.25 oz.): $2.99 (Buy 5, Save $5)
- Impossible Foods (Frozen, Selected Varieties, 14 oz.): $5.99 (Buy 5, Save $5)
- Snickers Ice Cream Bars (Selected Varieties, Milky Way, Twix, 6-12 ct.): $3.99 (Buy 5, Save $5)
- Yellowstone Meals (Frozen, Selected Varieties, 12-15 oz.): $4.99
- Stouffer's Meals (Frozen, Selected Varieties, 9-20 oz.): $4.99
- Kevin's Frozen Bowls (9-9.5 oz.) or Nissin Geki Spicy Ramen (4 pk.): $3.99 (Buy 5, Save $5)
🛒 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.
$34.79
for 1 person · $34.79 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of August 26, 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.