Food City Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Chicken Breast Tenders with Tomatoes on the Vine and Shredded Cheese
Description: Chicken tenders are seared in a hot skillet until golden, then tossed with blistered tomato wedges. Shredded cheese melts over the top for a quick, protein-rich dinner.
Sale items used: Chicken Breast Tenders, Tomatoes on the Vine, Food Club Shredded Cheese
Prep time: 20 minutes
Serving note: Use 0.5 lb chicken tenders, 1 medium tomato (about 0.3 lb), and 1/4 cup shredded cheese (about 1 oz). Cook in 1 tsp olive oil with salt, pepper, and garlic powder. About 4g net carbs.
Recipes:
- Low-Carb Tuscan Chicken
- Easy Mozzarella Chicken (Low Carb Chicken Parmesan)
- Tomato Spinach Chicken Skillet (Low Carb - Keto)
Tuesday
Meal: Slow-Roasted Boston Butt with Stew Mix Vegetables
Description: A small Boston butt roast is slow-roasted until fork-tender alongside low-carb stew vegetables. The pan juices make a savory sauce for a hearty meal with leftovers.
Sale items used: Boston Butt, Stew Mix
Prep time: 15 minutes prep, 3 hours roasting
Serving note: Assumed 1.5 lb Boston butt (smallest practical roast; you eat about 6 oz and save the rest for lunches). Use 0.25 lb stew mix, picking out the potatoes and keeping the celery, onion, and turnip or rutabaga if present, about 10g net carbs. Total time is over 60 minutes, so roast it Sunday or earlier in the day at 300F and reheat; leftovers keep 4 days.
Recipes:
- Home Style Boston Butt Pork Roast & Vegetables
- Slow Cooker Boston Butt Recipe (Instant Pot Option)
- Low and Slow Boston Butt Pork BBQ ( Oven Method )
Wednesday
Meal: Pan-Seared Ground Round Patties with Mirepoix or Trinity Mix
Description: Two seasoned ground round patties are seared in a skillet until browned and juicy. Mirepoix is sauteed in the drippings and served alongside.
Sale items used: Ground Round 85% Lean, Mirepoix or Trinity Mix
Prep time: 25 minutes
Serving note: Use 0.4 lb ground round from a 3 lb pack (assumed 3 lb purchased; freeze the rest in 0.4 lb portions for later use) and 0.2 lb mirepoix, about 8g net carbs. Season with salt, pepper, and garlic powder.
Thursday
Meal: Garlic Butter Cooked Shrimp with Tomatoes on the Vine
Description: Pre-cooked shrimp are warmed quickly in garlic butter so they stay tender. Fresh tomato pieces are tossed in at the end for a bright, fast dinner.
Sale items used: Cooked Shrimp, Tomatoes on the Vine
Prep time: 10 minutes
Serving note: Use 0.5 lb cooked shrimp and 1 medium tomato (about 0.3 lb, from Monday's purchase) with 1 tbsp butter and 2 cloves garlic. About 6g net carbs.
Recipes:
- Garlic Butter Shrimp
- Garlic Butter Shrimp with Zucchini and Tomatoes (One Pan, 20 Minutes)
- 15-Minute Garlic Shrimp In Tomato Sauce (5 Ingredients)
Friday
Meal: Baked Gourmet Burgers with Melted Cheese and Black Bean Side
Description: A gourmet burger is baked until cooked through and topped with melted shredded cheese, served without a bun. A small portion of seasoned black beans rounds out the plate.
Sale items used: Gourmet Burgers, Food Club Shredded Cheese, Luck's Beans
Prep time: 25 minutes
Serving note: Use 1 gourmet burger (Spinach & Feta or Bacon & Cheddar), 1/4 cup shredded cheese, and 1/4 cup drained black beans (about 6g net carbs), for roughly 8g net carbs total. Bake at 400F for 18 to 20 minutes.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Chicken Breast Tenders (0.5 lb): $1.00
- Tomatoes on the Vine (0.6 lb): $1.19
- Food Club Shredded Cheese (x1 bag): $5.00
- Boston Butt (1.5 lb): $3.74
- Stew Mix (0.25 lb): $1.00
- Ground Round 85% Lean (3 lb pack): $20.97
- Mirepoix or Trinity Mix (0.2 lb): $1.00
- Cooked Shrimp (0.5 lb): $5.00
- Gourmet Burgers (x1): $3.00
- Luck's Beans (x1 can): $1.00
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or garlic powder)
- Salt and black pepper
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Round 85% Lean (3 lbs or more): $6.99/lb
- New York Strip Steak (Certified Angus Beef): $14.99/lb
- Gourmet Burgers (Black & Bleu, Spinach & Feta, Bacon & Cheddar): $3.00 each
- Chicken Breast Tenders (Sanderson Farms): $1.99/lb
- Top Round Roast (Certified Angus Beef): $7.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Cooked Shrimp (21/30 ct.): $9.99/lb
- Boston Butt: $2.49/lb
- Smithfield Bacon (40 Oz.): $13.99 each
- Land O' Frost Lunch Meat (9-16 Oz.): $5.99 each
- Oscar Mayer Lunch Meat (7-9 Oz.): $3.99 each
- Dietz & Watson Ham: $10.99/lb
- Chicken Night Dinner Deal: $11.99
Deli and prepared on sale:
- In-Store Made Sushi: $5.00 each
- Octagon Tray: $5.00 each
- Breakfast Special (Meat, Two Eggs, Biscuit & Gravy): $2.99 each
- Oscar Mayer Lunchables (2.27-4.5 Oz.): 2 for $4.00
- Party or Gourmet Cracker Mix: $9.99/lb
- 4 Piece Fried Chicken or Tenders (Event Feature): $5.00 each
- Spinach Dip: $5.99/lb
- Stromboli (14 Oz.): $8.00 each
- Fresh Brownies (Event Feature): $7.00 each
- Chicken Tender Sandwich & Fries (Event Feature): $7.00 each
Produce on sale:
- Red Seedless Grapes: $2.49/lb
- Red, White or Black Seedless Grapes (w/ coupon): $1.99/lb
- Tomatoes on the Vine: $1.99/lb
- Stew Mix: $3.99/lb
- Mirepoix or Trinity Mix: $4.99/lb
- Blackberries or Raspberries (6 Oz.): $3.99 each
- Cored Pineapple: $3.99 each
- Snackers: $5.00 each
- Honeycrisp or Cosmic Crisp Apples: $1.99/lb
- Jumbo Baking Potatoes (8 Lb.): $5.00 each
Dairy and eggs on sale:
- Philadelphia Cream Cheese (8 Oz.): 2 for $5.00
- Yogurt Parfait (11 Oz.): 3 for $10.00
- Coffee Mate Creamer (14-32 Oz.): $2.49 each
- Starbucks Coffee Creamer (24-32 Oz.): $3.99 each
- Dairy Star Whipped Topping (13 Oz.): $4.49 each
- Food Club Whipped Topping (8 Oz.): $1.59 each
- Kraft Singles American (12 Oz.): 2 for $7.00
Bakery and bread on sale:
- Pumpkin Muffins: $3.99 each
- Pillsbury Pumpkin Cinnamon Rolls (17.5 Oz.): $4.99 each
- Gourmet Pumpkin Cookies (4 Ct.): $5.00 each
- Pumpkin Roll: $7.99 each
- Fruit Half Pie (w/ coupon): $4.50 each
- Sweet Squares Cake Slices: $3.49 each
- French Bread: $3.00 each
- Gourmet Cookies (4 Ct.): $3.99 each
- Keebler Ready Pie Crust (4-6 Oz.): $2.99 each
- Bakery Fresh Brownies (Event Feature): $6.00 each
Pantry on sale:
- Tree Top Apple Juice (64 Oz.): 2 for $5.00
- Maxwell House Coffee (9.9-11.5 Oz.): $5.00 each
- Food Club Sugar (4 Lb.): 2 for $5.00
- Kraft Caramels (11 Oz.): $2.99 each
- Lindt Fall Truffles (5.1 Oz.): $6.99 each
- McCormick Finishing Sugar (3.43-3.81 Oz.): 2 for $6.00
- Luck's Beans (15 Oz.): 10 for $10.00
- Progresso Soup (18.5-19 Oz.): $1.99 each
- Betty Crocker Cake Mix (13.25-14.25 Oz.): $0.99 each
- Tennessee's Best Salsa, Jam or Chow Chow (16 Oz.): $5.99 each
- General Mills Cereal (20.6-27.2 Oz.): $3.99 each
- Chex Mix or Bugles (5.5-8.75 Oz.): $1.49 each
- Annie's Organic Fruit Snacks (3.9-7 Oz.): $2.99 each
- General Mill Cereal Bars (6.8-8.48 Oz.): $2.29 each
- Betty Crocker Fruit Snacks (4.5-8 Oz.): $1.99 each
- Old El Paso Dinner Kit (5.4-13.25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (8 Ct.): $1.99 each
- Libby's Pumpkin (15 Oz.): $2.99 each
- Food Club Apple Cider (64 Oz., w/ coupon): $2.69 each
- Frito Lay Party Size Chips (8.125-18 Oz.): $5.00 each
- Entenmann's Donuts or Siete Tortillas/Potato Chips: 2 for $5.00
- Olive Garden Croutons (5 Oz.): 2 for $4.00
Frozen on sale:
- 12" Cheese or One-Topping Pizza/Calzone: $5.00 each
- Craw'n Flavor Ice Cream (48 Oz.): 2 for $5.00
- Smucker's Uncrustables: 2 for $5.00
- Screamin' Sicilian Pizza (13.3-26.9 Oz.): $5.00 each
- Eggo Family Size Waffles (24 Ct.): $5.00 each
- Food Club Shredded Cheese: $5.00 each
- Michelina's Entrees (4.5-9 Oz.): 5 for $5.00
- Birdseye Voila! (18-42 Oz.): $5.00 each
- Edward's Pie (24-36 Oz., w/ coupon): $5.99 each
- Kern's Pie (27 Oz.): $6.49 each
- Baskin Robbins Ice Cream (14 Oz.): $3.99 each
- Fast Food Fries (14-28 Oz.): $4.99 each
- White Castle Sliders (4-6 Ct.): $5.99 each
- Chick-Fil-A Waffle Chips (7 Oz.): $3.99 each
- Texas Roadhouse Dip (12 Oz.): $3.49 each
- Texas Roadhouse Mini Rolls (14 Oz.): $5.99 each
- Texas Roadhouse Butter (7.35 Oz.): $4.29 each
- Blue Bell Ice Cream (64 Oz. or 12 Ct.): $5.99 each
- Fat Boy Novelties (4-9 Ct.): $2.99 each
- Hot Pockets (4 Ct.): $2.99 each
- Nestle Toll House Cookie Dough (14-16.5 Oz.): $2.99 each
- Yellowstone Meals (12-15 Oz.): $3.99 each
- DiGiorno Stuffed Crust Pizza (22.2-26.4 Oz.): $6.99 each
- DiGiorno Single Serve Pizza (8.5-10 Oz.): $2.99 each
- Stouffer's Meals (9-20 Oz.): $3.99 each
- Gerber Entrees (5.3-6.67 Oz.): 2 for $4.00
- Totino's Pizza Rolls (50 Ct.): $3.99 each
🛒 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.
$42.90
for 1 person · $42.90 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 07, 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.