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: Two thick-cut boneless pork loin steaks are seared in a hot skillet until golden and juicy, then rested while sweet Vidalia onions and vine-ripened tomatoes are sauteed in the same pan with garlic and butter. This simple, satisfying low-carb dinner comes together in under 30 minutes and keeps net carbs well under 10g 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: Purchase approximately 1 lb of pork loin (about 0.5 lb per person), yielding two generous portions at roughly $1.49 total for the meat. Use about 0.5 lb of vine tomatoes and 0.5 lb of Vidalia onions to serve two. Season with garlic, salt, pepper, and butter from the pantry.
Tuesday
Meal: Skillet Chicken Breast Tenders with Sauteed Blackberries and Sliced Cheese
Description: Fresh chicken breast tenders are seasoned and pan-seared until cooked through, then topped with melted sliced cheese and served alongside a quick skillet of sauteed blackberries with a touch of butter and fresh thyme. The warm blackberries add a bright, slightly tart note that pairs beautifully with the savory chicken and melted cheese, keeping this meal around 8g net carbs per serving.
Sale items used: Chicken Breast Tenders - Fresh, Family Pack, Sanderson Farms ($2.99/lb), Strawberries, Blackberries or Corn - 6 oz. ($3.33 per 6 oz. unit at 3/$10.00), Food Club Sliced Cheese ($1.79 with digital coupon)
Prep time: 20 minutes
Serving note: Purchase approximately 1 lb of chicken tenders (about 0.5 lb per person) at $2.99 total. Buy one 6 oz. package of blackberries at $3.33 (one unit of the 3/$10.00 deal), which is plenty for two servings. One package of sliced cheese provides more than enough for both portions; use 2 slices per person.
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 until everything is caramelized and fragrant, then a quick cream cheese sauce made with a splash of chicken broth, garlic, and cream cheese is stirred in to coat everything in a rich, velvety finish. This hearty one-pan meal clocks in at roughly 7g net carbs per serving and is ready in about 20 minutes.
Sale items used: Eckrich Smoked Sausage (2/$5.00), Old El Paso Seasoning Mix or Food Club Green Beans 14.5 oz. ($0.79), Food Club Cream Cheese - Two 8 oz. pkgs. ($2.79 with digital coupon)
Prep time: 20 minutes
Serving note: One 12-16 oz. package of Eckrich smoked sausage is the right amount for two people; buy one package at $2.50 (half of the 2/$5.00 deal - note you will purchase 2 packages at $5.00 total and can refrigerate or freeze the second). One 14.5 oz. can of Food Club green beans at $0.79 serves two comfortably. Use about 3 oz. of cream cheese from the two-pack; the remaining cream cheese carries over to Friday's meal.
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 Boston butt portion is slow-cooked low and slow until fork-tender and deeply flavorful, then pulled and served alongside a quick saute of Vidalia onions and vine tomatoes finished with butter and fresh herbs. Skip any sugary BBQ sauce to keep this strictly low-carb; the pork's natural richness and the sweet onions provide all the flavor needed, with net carbs under 8g per serving.
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 + 6-8 hours slow cooking
Serving note: Purchase approximately 2 lbs of Boston butt (bone-in weight; after cooking and pulling you will yield roughly 1 lb of meat, or about 0.5 lb per person) at $4.98 total. Use 0.5 lb of Vidalia onions and 0.5 lb of vine tomatoes for the saute. Make-ahead note: start the slow cooker in the morning so the pork is ready by dinnertime; alternatively, cook it the night before and reheat gently in a skillet.
Friday
Meal: Garlic Butter Pan-Cooked Wild Caught Shrimp with Sauteed Tomatoes and Cream Cheese Dipping Sauce
Description: Plump wild-caught shrimp are tossed in a hot skillet with plenty of garlic butter and a squeeze of lemon until pink and slightly caramelized, then served with sauteed vine tomatoes and a warm cream cheese dipping sauce thinned with a splash of broth and seasoned with garlic and herbs. This elegant yet easy low-carb dinner comes together in about 15 minutes and stays well under 10g net carbs per serving.
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 - Two 8 oz. pkgs. (already purchased Monday/Wednesday; use remaining portion)
Prep time: 15 minutes
Serving note: Purchase approximately 1 lb of wild caught shrimp (about 0.5 lb per person, which at 21/30 count yields roughly 10-15 shrimp per person) at $9.99 total. Use about 0.5 lb of vine tomatoes. The cream cheese dipping sauce uses the remaining cream cheese from the two-pack purchased for Wednesday's meal, so no additional purchase is needed for Friday.
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 (1 lb): $1.49
- Tomatoes on the Vine (1.5 lbs total, used across Monday, Thursday, and Friday): $2.54
- Vidalia Onions (1 lb total, used across Monday and Thursday): $0.99
- Chicken Breast Tenders - Sanderson Farms (1 lb): $2.99
- Blackberries - Basket & Bushel 6 oz. (1 unit of 3/$10.00): $3.33
- Food Club Sliced Cheese 6.84-8 oz. (1 pkg, with digital coupon): $1.79
- Eckrich Smoked Sausage (2 pkgs at 2/$5.00): $5.00
- Food Club Green Beans 14.5 oz. (1 can): $0.79
- Food Club Cream Cheese - Two 8 oz. pkgs. (1 set, with digital coupon): $2.79
- Boston Butt - Food City Fresh (2 lbs): $4.98
- Wild Caught Shrimp - Cooked, Previously Frozen (1 lb): $9.99
Pantry staples needed:
- Butter (for searing and sauteing throughout the week)
- Olive oil or avocado oil (for skillet cooking)
- Garlic (fresh or minced, used in nearly every meal)
- Salt and black pepper
- Chicken broth or stock (for cream cheese sauce on Wednesday and Friday)
- Lemon (for Friday's shrimp)
- Fresh or dried thyme and herbs of choice
- Red pepper flakes (optional, for seasoning)
🏷️ 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.
$36.68
for 2 people · $18.34 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.