Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Slow-Roasted Boston Butt with Cabbage Slaw
Description: A small portion of Boston Butt is slow-roasted until tender and served alongside a crisp, tangy cabbage slaw. This low-carb dish delivers rich pork flavor with minimal net carbs.
Sale items used: Boston Butt, Green Cabbage
Prep time: 20 minutes active, 4 hours roasting
Serving note: Use 0.75 lb Boston Butt (slow-roasted, season with pantry spices) and 0.5 lb green cabbage shredded for slaw with oil/vinegar dressing. Since total time exceeds 60 minutes, roast the pork in the morning or the night before and reheat a portion for dinner.
Recipes:
- Pulled Pork and Cabbage Bowls - Easy, Tasty, Low Carb
- Keto Hot and Sour Cabbage Slaw
Tuesday
Meal: Oven-Baked Country Style Pork Ribs with Brussels Sprouts
Description: Country style pork ribs are oven-baked until juicy and caramelized, paired with roasted Firecracker Brussels sprouts for a savory low-carb dinner. Simple seasoning lets the pork and sprouts shine.
Sale items used: Country Style Pork Ribs, Firecracker Brussels Sprouts
Prep time: 45 minutes
Serving note: Use 0.6 lb country style pork ribs and 0.4 lb Brussels sprouts, both roasted with olive oil and seasoning at 400°F.
Wednesday
Meal: Pan-Seared Chicken Breast with Bell Peppers
Description: A boneless chicken breast is pan-seared to a golden crust and served with sautéed bell peppers for a colorful, protein-packed meal. Quick and light, this dish keeps carbs low while staying flavorful.
Sale items used: Boneless Chicken Breast, Red, Yellow or Orange Bell Peppers
Prep time: 25 minutes
Serving note: Use 0.5 lb boneless chicken breast and 2 bell peppers, sliced and sautéed in oil.
Recipes:
- Keto Peanut Chicken Skillet | Peace Love and Low Carb
- Pan-Seared Chicken Breasts in Pepper Parmesan Sauce - Eatwell101
Thursday
Meal: Grilled Pork Baby Back Ribs with Cabbage
Description: A modest portion of baby back ribs is grilled until tender and smoky, served with simple sautéed cabbage for a satisfying low-carb dinner. This is a practical single-serving take on a rack of ribs.
Sale items used: Pork Baby Back Ribs, Green Cabbage
Prep time: 40 minutes
Serving note: Use 1 lb pork baby back ribs (a small cut, not a full rack) and 0.5 lb green cabbage sautéed with oil and seasoning.
Recipes:
- Keto Barbecue Dry Rub Ribs | Peace Love and Low Carb
Friday
Meal: Pan-Seared New York Strip Steak with Peppers and Tomatoes
Description: A New York strip steak is pan-seared to a perfect crust and plated with sautéed bell peppers and fresh sliced tomatoes. This hearty, protein-rich dish is both low-carb and satisfying.
Sale items used: New York Strip Steak, Red, Yellow or Orange Bell Peppers, Slicing Tomatoes
Prep time: 25 minutes
Serving note: Use 0.5 lb New York strip steak, 2 bell peppers sautéed, and 0.4 lb sliced tomatoes as a fresh side.
Recipes:
- Perfect New York Strip Steak Recipe (Keto & Low Carb) 🥩 - Cast Iron Keto
- Seared New York Strip Steak Recipe by Tasty
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boston Butt (0.75 lb): $1.87
- Country Style Pork Ribs (0.6 lb): $1.79
- Firecracker Brussels Sprouts (0.4 lb): $2.80
- Boneless Chicken Breast (0.5 lb): $1.50
- Pork Baby Back Ribs (1 lb): $1.99
- New York Strip Steak (0.5 lb): $4.00
- Green Cabbage (1 lb total): $0.69
- Red, Yellow or Orange Bell Peppers (4 peppers): $4.00
- Slicing Tomatoes (0.4 lb): $0.80
Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Vinegar (for slaw dressing)
- Basic seasoning spices (paprika, chili powder, etc.)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Baby Back Ribs: $1.99/lb (limit 8 lbs, with digital coupon)
- New York Strip Steak: $7.99/lb
- Johnsonville Bratwurst: $4.99 each
- Jimmy Dean Bacon: $3.99 each
- Hormel Pepperoni: $2.99 each
- Boneless Chicken Breast: $2.99/lb
- Chicken Tenders or Chicken Salad: $8.99/lb
- Gourmet Burgers: $3.00 each
- Ribeye Steak: $15.99/lb
- Ground Round: $6.99/lb
- 8 Piece Fried Chicken: $9.99 each
- Country Style Pork Ribs: $2.99/lb
- Wild Caught Gulf Shrimp: $7.99/lb
- Salmon Fillets: $9.99/lb
- Hormel Black Label Bacon: $4.99 each
- Smithfield Bacon: $7.99 each
- Oscar Mayer Lunch Meat: $3.99 each
- Boston Butt: $2.49/lb
- Prime Ribeye Steak: $22.99/lb
- Land O' Frost Lunch Meat: $4.99 each
Deli and prepared on sale:
- Deviled Egg Tray: $14.00 each
- Zesty Gourmet Cracker or Party Mix: $9.99/lb
- Deli Wing Bucket: $15.00 each
- Gordo's Cheese Dip: $10.00 each
- Dessert Bowls: 2 for $12.00
- Scoopable Cakes: $5.00 each
- Dietz & Watson Turkey: $10.99/lb
- Octagon Tray: $7.49 each
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw: $4.99 each
- Chicken Tender Sandwich & Fries: $7.00 each
Produce on sale:
- Seedless Watermelon: $3.99 each
- Vidalia Onions: $2.99 each
- Red, White or Black Grapes: $1.99/lb
- Russet Potatoes: $2.49 each
- Red, Yellow or Orange Bell Peppers: 10 for $10.00
- Slicing Tomatoes: $1.99/lb
- Small Fruit or Vegetable Tray: starting at $9.99 each
- Vegetable Kabobs: starting at $6.99/lb
- Burger Toppings: starting at $4.99/lb
- Green Cabbage: $0.69/lb
- Limes: 3 for $2.00
- Firecracker Brussels Sprouts: $6.99/lb
Dairy and eggs on sale:
- Land O Lakes Spread: $2.99 each
- Daisy Sour Cream: $2.89 each
- Philadelphia Cream Cheese: $2.99 each
- Food Club Cracker Cut Cheese: $3.99 each
Bakery and bread on sale:
- Bakery Fresh Strawberry Shortcake: $7.00 each
- Brioche Gourmet Buns: 2 for $7.00
- Apple Pie: $7.00 each
- Gourmet Cookies: $8.00 each
- Kern's Glazed Doughnuts or Sweet P's Angel Food Mini Cakes: $5.00 each
- Frisbee Cookies: $7.99 each
Pantry on sale:
- Little Debbie Snack Cakes: $3.49 each
- Jell-O Pudding Mix: $0.99 each
- Boston Market Entrees: 2 for $5.00
- Oreo Cookies: $3.49 each
- Betty Crocker Cake Mix: 3 for $5.00
- Crav'n Flavor Graham Crackers: $1.69 each
- Crisco Oil: $3.59 each
- Hunt's Tomatoes: $1.99 each
- Pillsbury Grands! Biscuits: 2 for $5.00
- Jif Peanut Butter: $4.99 each
- Frito-Lay Party Size Chips: $4.99 each
- Margaret Holmes Seasoned Vegetables: 3 for $5.00
- Food Club Pork & Beans: $0.99 each
- Food Club Pie Crusts: $3.49 each
- General Mills Cereal Bars: 2 for $5.00
- Dean's Dip: $2.79 each
- Food Club Whipped Topping: $3.99 each
- Russell Stover Candy: 2 for $4.00
- Munchies Sandwich Crackers: $3.59 each
- Icee Slush Pouch: 5 for $5.00
- Kraft Mayonnaise: $2.99 each
- Kraft Mac & Cheese: $1.00 each
- Classico Pasta Sauce: 2 for $6.00
- Crystal Light or MiO: $2.99 each
- Heinz Ketchup: $3.99 each
- Cheez-It Crackers: $1.99 each
- Pop-Tarts Protein: $1.99 each
- Nutri Grain Bars: $1.99 each
- TownHouse, Club or Toasteds Crackers: $1.99 each
- Special K Pastry Crisps: $1.99 each
- Pringles: $1.99 each
- Zesta Saltine Crackers: $1.99 each
- Miss Vickie's Potato Chips: $3.99 each
- Sun Chips: $4.99 each
- Quaker Rice Crisps: 2 for $4.00
- Tostitos Cantina Chips: $3.99 each
- Jet-Puffed Marshmallows: 2 for $4.00
- Food Club White Chunk Chicken: $1.00 each
Frozen on sale:
- Blue Bell Ice Cream: $5.99 each
- Drumstick Novelties: $4.99 each
- Ore-Ida Potatoes: $2.99 each
- Tyson Chicken (Breast Tenders): $4.99 each
- Outshine Fruit Bars: $2.99 each
- DiGiorno Pizza: $4.99 each
- Tyson Family Pack Chicken: $11.99
- Tyson Chicken Cups: $2.99
- Jimmy Dean Breakfast Sandwich: $4.99
- Tyson Stuffed Chicken Breasts: $2.99
- Tyson Chicken Nuggets: $8.99
- Hillshire Farm Smoked Sausage: $3.49
- Ben's Original Ready Rice: $3.29
- Tyson Chicken (Breast Strips): $5.99
🛒 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.
$19.44
for 1 person · $19.44 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 02, 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.