Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Slow-Roasted Boston Butt with Braised Cabbage
Description: A tender portion of slow-roasted Boston Butt is seasoned simply and roasted until fork-tender, then paired with cabbage braised in broth until soft and savory. This low-carb comfort meal is rich in protein and healthy fat with minimal net carbs.
Sale items used: Food City Fresh Boston Butt, Cabbage
Prep time: 20 minutes active, 3 hours roasting
Serving note: Use 0.75 lb Boston Butt and 0.5 lb cabbage for 1 serving. Since total time exceeds 60 minutes, roast the pork ahead (e.g., the night before) and reheat with freshly braised cabbage.
Recipes:
- Braised Cabbage & Pork
Tuesday
Meal: Grilled Chicken Breast with Salad Mix and Tomatoes
Description: A juicy grilled chicken breast is served over a bed of crisp salad mix with fresh vine tomatoes. This light, high-protein meal is quick to prepare and very low in carbs.
Sale items used: Boneless Chicken Breast, American or Italian Salad Mix, Tomatoes on the Vine
Prep time: 20 minutes
Serving note: Use 0.5 lb chicken breast, 1.5 oz salad mix, and 0.25 lb tomatoes for 1 serving.
Recipes:
- Grilled Chicken Breast with Avocado, Cheese and Tomato Salad Recipe
Wednesday
Meal: Skillet Gourmet Burger Bowls with Cabbage and Tomatoes
Description: A gourmet burger patty is crumbled and pan-seared, then served in a bowl over sauteed cabbage and fresh tomatoes for a hearty, low-carb take on a burger. Rich flavor comes from the beef without any bun needed.
Sale items used: Gourmet Burgers, Cabbage, Tomatoes on the Vine
Prep time: 20 minutes
Serving note: Use 1 gourmet burger patty, 0.5 lb cabbage, and 0.25 lb tomatoes for 1 serving.
Recipes:
- Unstuffed Cabbage Ground Beef Low Carb Dinner
- Keto Hamburger with Tomato Sauce
Thursday
Meal: Baked Tilapia with Lemon and Brussels Sprouts
Description: Flaky tilapia fillet is baked with fresh lemon slices for brightness, served alongside roasted Brussels sprouts. This is a light, protein-rich meal low in net carbs.
Sale items used: Fresh Tilapia Fillets, Lemons, Fire Cracker Brussels Sprouts
Prep time: 30 minutes
Serving note: Use 0.5 lb tilapia, 1/2 lemon, and 0.5 lb Brussels sprouts for 1 serving.
Recipes:
- Oven Baked Garlic Butter Lemon Tilapia
Friday
Meal: Grilled Top Sirloin Steak with Salad Mix and Brussels Sprouts
Description: A well-marbled top sirloin steak is grilled to preference and served with fresh salad mix and roasted Brussels sprouts. This meal delivers high protein and healthy fats with very few carbs.
Sale items used: Top Sirloin Steak, American or Italian Salad Mix, Fire Cracker Brussels Sprouts
Prep time: 25 minutes
Serving note: Use 0.5 lb top sirloin steak, 1.5 oz salad mix, and 0.5 lb Brussels sprouts for 1 serving.
Recipes:
- Low-Carb Apple Cider Shaved Brussel Sprout Salad
- Shaved Brussels Sprouts Caesar Salad with Juicy Steak
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Food City Fresh Boston Butt (0.75 lb): $1.12
- Cabbage (1 lb): $0.69
- Boneless Chicken Breast (0.5 lb): $1.50
- American or Italian Salad Mix (1 bag): $2.99
- Tomatoes on the Vine (1 lb): $1.99
- Gourmet Burgers (1 each): $3.00
- Fresh Tilapia Fillets (0.5 lb): $3.50
- Lemons or Limes (1 pack of 3): $2.00
- Fire Cracker Brussels Sprouts (1 lb): $6.99
- Top Sirloin Steak (0.5 lb): $4.50
Pantry staples needed:
- Olive oil or cooking oil
- Salt and pepper
- Garlic
- Basic seasonings (paprika, thyme, or similar)
- Chicken or vegetable broth for braising cabbage
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Snow Crab Clusters: $8.99/lb (final price with coupon)
- Food City Fresh Boston Butt: $1.49/lb
- Swaggerty's Sausage Patties or Wright Bacon: $7.99 each
- Nathan's Beef Franks or Johnsonville Brats: $4.99 each
- Boneless Chicken Breast: $2.99/lb
- Top Sirloin Steak (Certified Angus Beef): $8.99/lb
- Gourmet Burgers: $3.00 each
- Gulf Cooked Shrimp: $8.99/lb
- Ground Round 85% Lean (3 lbs. or more): $6.99/lb
- Rotisserie Chicken: $8.99 each
- Prime Top Sirloin Steak: $10.99/lb
- Cubed Steak (3 lbs. or more): $6.99/lb
- Fresh Tilapia Fillets: $6.99/lb
- Hormel Natural Choice Bacon: $6.99 each
- Bottom Round Roast: $6.99/lb
- Oscar Mayer Lunchables: $2.99 each
- Dietz & Watson Ham: $10.99/lb
- Spam Luncheon Meat: $2.49 each (final price with coupon)
Deli and prepared on sale:
- Panera Soup: $4.99
- Oscar Mayer Lunch Meat: $3.99
- 1 Slice of Pizza and a 21 Oz. Drink: $4.00
- 1/2 Rotisserie Chicken or Chicken Tenders: $5.00
- Fresh Garden Salads: $6.00
Produce on sale:
- Sweet Navel Oranges 3 Lb.: $3.99
- Basket & Bushel Russet Potatoes 10 Lb.: $3.99
- American or Italian Salad Mix: $2.99
- Honeycrisp or Cosmic Crisp Apples: $1.99/lb
- Tomatoes on the Vine: $1.99/lb
- Lemons or Limes: 3 for $2.00
- Fruit Cups: 3 for $5.00
- Large Navel Oranges: 10 for $10.00
- Exotic Fruit Bowl: $4.99/lb
- Specialty Potatoes 24 Oz.: 2 for $6.00
- Cabbage: $0.69/lb
- Muscadine Grapes Quart: $2.99
- Oven & Grill Ready Pans: starting at $4.49/lb
- Fire Cracker Brussels Sprouts: $6.99/lb
Dairy and eggs on sale:
- Eggland's Best Cage Free Eggs Dozen: $3.69
- Blue Bonnet 16 Oz.: 10 for $10.00
- Food Club Shredded Cheese or Deluxe Shells & Cheese: $1.69 each
- Breyers Ice Cream, Solo Cups, Klondike Bars or FatBoy: $2.99 each
- Bel Gioioso Parmesan Cheese Wedge: $5.99
- That's Smart! Large Eggs Dozen: $1.69
Bakery and bread on sale:
- Sandwich Cookies (Bakery) 4 Ct.: $4.99
- NY Style Cheesecake: $6.99 (final price with coupon)
- Pinwheels or Novaks: $7.99/lb
- Braided Strudel: $5.00
- Octagon Tray: $7.49 each
- Pinsa Pizza: $10.00 each
- Gourmet Cookies 4 Ct.: $5.00
- King's Hawaiian Rolls 12 Ct.: $3.99
Pantry on sale:
- Crav'n Flavor Potato Chips: 3 for $5.00
- Cheez-It Crackers, Zesta, Toastchee or Club Crackers: 2 for $5.00
- Little Debbie Snack Cakes or Eggo: 2 for $5.00
- Crav'n Graham Crackers or Vanilla Wafers: 3 for $5.00
- Doritos: $2.99 (final price with coupon)
- Food Club Orange Juice: $2.99
- Archer Meat Sticks: $10.99
- Boulder Canyon Potato Chips: $1.99
- Wenzel Farms PRO Meat Sticks: $0.99
- Kellogg's Cereal: $5.49
- Heinz Ketchup or A.1. Steak Sauce: $3.99
- Velveeta Shells & Cheese or Kraft Deluxe Mac & Cheese: 2 for $5.00
- Classico Pasta Sauce or Kool-Aid Jammers: $2.99
- Maxwell House Coffee: $15.49
- Velveeta Original 2 Lb.: $7.49
- Van Camp's Chili with Beans: $1.49
- Chef Boyardee Pasta: $0.99
- Luck's Pinto Beans: $0.69
- Campbell's Chicken Noodle or Tomato Soup: $1.39
- Campbell's Chunky Soup: $1.79
- Quaker Express Oatmeal Cups: 10 for $10.00
- Lay's Potato Chips: $2.49
- That's Smart! Peanut Butter: $1.99
- That's Smart! Saltine Crackers: $1.79
- That's Smart! Broth: $1.59
- That's Smart! Seasonings: $1.39
Frozen on sale:
- Stouffer's Meals: $7.99
- Pillsbury Grands! Biscuits, Dolly Parton Meals or Healthy Choice Power Bowls: $2.99
- Hot Pockets, White Castle Sliders or Propel: $3.99
- TGI Friday's Appetizers, Banquet Mega Chicken Filets, Bagel Bites or Sliders: $4.99
- Food Club Popcorn Shrimp: $2.99
- Crav'n Flavor Potatoes: $2.49
- Tai Pei Asian Meals: $2.79
- Jose Olé Taquitos: $5.99
- Veggies Made Great: $3.99
- That's Smart! Pepperoni Pizza: $1.19
- Delimex Quesadillas: $4.99
- Taco Bell Dinner Kit: $2.99
🛒 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.
$28.28
for 1 person · $28.28 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 23, 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.