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 simmered briefly with chopped vine tomatoes and garlic. Shredded cheese melts over the top for a rich, low-carb dinner for two.
Sale items used: Chicken Breast Tenders, Tomatoes on the Vine, Food Club Shredded Cheese
Prep time: 25 minutes
Serving note: Use 1 lb chicken tenders, 0.75 lb tomatoes (about 2 medium) and 1/2 cup shredded cheese (the rest of the bag is for Friday). Season with salt, pepper, garlic and olive oil. About 6g net carbs per serving.
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, with stew mix vegetables in the pan to soak up the juices. Dinner serves two, with leftover pork for lunches.
Sale items used: Boston Butt, Stew Mix
Prep time: 15 minutes prep, 3 hours roasting
Serving note: Assume a 2 lb Boston butt and 0.75 lb stew mix. Since the roast takes about 3 hours, rub it with salt, pepper, garlic powder and paprika the night before, and add the vegetables for the last 60 minutes. Potatoes in the mix should be picked out and skipped to keep net carbs under 20g per serving.
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 thick ground round patties are pan-seared to a juicy medium-well and served over buttery sauteed mirepoix. The soft onion, celery and carrot make a savory, low-carb side.
Sale items used: Ground Round 85% Lean, Mirepoix or Trinity Mix
Prep time: 25 minutes
Serving note: Use 1 lb ground round (the sale needs 3 lbs, so buy 3 lbs and freeze the extra 2 lbs for later) and 0.5 lb mirepoix, sauteed in 1 tbsp butter. About 8g net carbs per serving.
Thursday
Meal: Garlic Butter Cooked Shrimp with Tomatoes on the Vine
Description: Pre-cooked shrimp are tossed quickly in garlic butter just until warmed through, then served with blistered vine tomatoes. This dinner comes together in minutes.
Sale items used: Cooked Shrimp, Tomatoes on the Vine
Prep time: 15 minutes
Serving note: Use 1 lb cooked shrimp (thawed, tails removed) and 0.5 lb tomatoes (about 1 large), with 2 tbsp butter, 3 cloves garlic and a squeeze of lemon. About 5g net carbs per serving.
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: Two gourmet burgers are baked on a sheet pan and topped with melted shredded cheese, served without buns. 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: 30 minutes
Serving note: Bake 2 gourmet burgers (Bacon & Cheddar or Black & Bleu) at 400F for 18 to 20 minutes, topped with 1/4 cup shredded cheese. Serve with 1/3 cup drained, rinsed black beans per person, warmed with cumin and salt, for about 12g net carbs per serving. Serve over a lettuce wrap.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Chicken Breast Tenders (1 lb): $1.99
- Tomatoes on the Vine (1.25 lbs): $2.49
- Food Club Shredded Cheese (x1 bag): $5.00
- Boston Butt (2 lbs): $4.98
- Stew Mix (0.75 lb): $2.99
- Ground Round 85% Lean (3 lbs): $20.97
- Mirepoix or Trinity Mix (0.5 lb): $2.50
- Cooked Shrimp (1 lb): $9.99
- Gourmet Burgers (x2): $6.00
- Luck's Beans (x1 can): $1.00
Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Lemon
- Salt and pepper
- Paprika, garlic powder, cumin
- Lettuce
🏷️ 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.
$57.91
for 2 people · $28.95 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.