Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Roasted Pork Loin with Garlic Butter Brussels Sprouts
Description: A 1 lb section of boneless pork loin is roasted until juicy and sliced, enough for two dinners' portions with a little left over. It is served with Brussels sprouts roasted and tossed in garlic butter.
Sale items used: Food City Fresh Whole Boneless Pork Loin, Firecracker Brussels Sprouts
Prep time: 50 minutes
Serving note: Assume 1 lb pork loin (about 6 oz cooked per person plus leftovers) and 0.75 lb Brussels sprouts. Use 2 tbsp butter, 3 cloves garlic, and 1 tbsp oil. Roast the pork at 400F for about 35 to 40 minutes to 145F, then rest 10 minutes. Roast the sprouts alongside for 25 minutes. Net carbs about 10g per serving.
Recipes:
- Roasted Pork Loin with Brussels Sprouts, Shallots and Garlic
- Low-Carb Buttered Brussels Sprouts
- Roasted Garlic Butter Brussels Sprouts
Tuesday
Meal: Pan-Seared Mixed Pork Chops with Creamy Mustard Sauce
Description: Two pork chops are seared until golden and finished in a quick pan sauce of cream and mustard. Serve with a simple side of sauteed greens or extra sprouts if you have them.
Sale items used: Mixed Pork Chops
Prep time: 25 minutes
Serving note: Assume 1.25 lbs mixed pork chops (2 to 3 chops). Sauce: 1/3 cup heavy cream, 1 tbsp Dijon mustard, 1 tbsp butter, and 1 clove garlic. Sear 4 to 5 minutes per side. Net carbs about 3g per serving.
Recipes:
- Pork Chops with Creamy Mustard Sauce
- Keto Pork Chops in Mustard Cream Sauce
- Pan-Seared Pork Chops with Mustard and Rosemary Sauce
Wednesday
Meal: Sausage and Cheese Skillet Scramble
Description: Browned pork sausage is scrambled with eggs and melted shredded cheese in one skillet. It is a fast, protein-rich dinner for two.
Sale items used: Bob Evans Pork Sausage, Food Club Shredded Cheese
Prep time: 20 minutes
Serving note: Use one 12 oz roll of sausage (use about half, save the rest), 6 eggs, and 1/2 cup shredded cheese. Add 1 tbsp butter and a handful of spinach if desired. Net carbs about 3g per serving.
Recipes:
- Sausage Breakfast Scramble - Low Carb
- Low-Carb Breakfast Scramble Recipe
- Breakfast Sausage, Egg, & Cheese Scramble
Thursday
Meal: Pan-Seared Boneless Chicken Breast with Bacon and Melted Cheese
Description: Two chicken breasts are seared until cooked through and topped with crisp bacon and melted shredded cheese. Everything finishes under a lid or broiler for a gooey topping.
Sale items used: Boneless Chicken Breast, Smithfield Bacon, Food Club Shredded Cheese
Prep time: 30 minutes
Serving note: Assume 1 lb boneless chicken breast (2 breasts, halved horizontally if thick). Cook 4 slices of bacon, use 1/2 cup shredded cheese, and sear in 1 tbsp oil. Cook to 165F. Net carbs about 1g per serving.
Recipes:
- Keto Bacon and Cheese Stuffed Chicken Breasts Skillet Dinner
- Keto Crack Chicken (Cheesy Bacon Ranch Chicken)
- Keto Cheesy Bacon Chicken Breasts
Friday
Meal: Pan-Seared Top Sirloin Steak with Garlic Butter
Description: Top sirloin is seared hot and basted with garlic butter for a steakhouse-style dinner. Slice and serve with the pan juices.
Sale items used: Top Sirloin Steak Certified Angus Beef
Prep time: 20 minutes
Serving note: Assume 1 lb top sirloin (about 8 oz per person, or split a thinner cut). Use 2 tbsp butter, 3 cloves garlic, and fresh thyme if you have it. Sear 3 to 4 minutes per side for medium-rare, then rest 5 minutes. Net carbs about 1g per serving.
Recipes:
- Sirloin Steak with Garlic Butter (Pan Seared)
- Simple Garlic Butter Pan-Seared Steak
- Garlic Butter Sirloin Steak
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Food City Fresh Whole Boneless Pork Loin (1 lb): $1.49
- Firecracker Brussels Sprouts (0.75 lb): $5.24
- Mixed Pork Chops (1.25 lbs): $1.86
- Bob Evans Pork Sausage (x1 pack): $3.99
- Food Club Shredded Cheese (x1 pack, 3 for $5.00 deal priced at 1/3): $1.67
- Boneless Chicken Breast (1 lb): $2.99
- Smithfield Bacon (22 oz, x1 pack): $5.99
- Top Sirloin Steak Certified Angus Beef (1 lb): $8.99
Pantry staples needed:
- Butter, heavy cream, Dijon mustard, eggs, garlic, olive oil, salt, pepper, fresh thyme (optional), spinach (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Snow Crab Clusters: $8.99/lb
- Food City Fresh Whole Boneless Pork Loin: $1.49/lb
- Swaggerty's Sausage Patties (30 ct): $7.99
- Smithfield Bacon (22 oz): $5.99
- Ground Chuck 80% Lean (3 lbs. or more): $5.99/lb
- Top Sirloin Steak Certified Angus Beef: $8.99/lb
- Mixed Pork Chops: $1.49/lb
- Boneless Chicken Breast: $2.99/lb
- Prime Top Sirloin Steak Certified Angus Beef: $10.99/lb
- Fresh Flounder Fillet: $9.99/lb
- Cooked Shrimp (21/30 ct): $9.99/lb
- Bob Evans Pork Sausage: $3.99
- Smithfield Premium Deli Meat: $3.99
- Bottom Round Roast Certified Angus Beef: $6.99/lb
- Turkey Selection Dietz & Watson: $10.99/lb
Deli and prepared on sale:
- Wing Bucket: $12.50
- Chicken Tenders Party Box: starting at $30.00 each
- 4 Piece Fried Chicken or Tenders: $5.00
- 2 Slice of Pizza and a 21 oz Drink: $6.00
- 12" Cheese or One-Topping Pizza: $6.00
Produce on sale:
- Fruit Bowls: $5.00 each
- Russet Potatoes (10 lb): $3.99
- Jonagold Apples (5 lb): $3.99
- Exotic Fruit Bowl: $4.99/lb
- Sliced Apple Bowl: $4.99/lb
- Bagged Sweet Potatoes (5 lb): $3.99
- Oven & Grill Ready Pans: starting at $4.49/lb
- Recipe Ready Cups: starting at $2.49 each
- Firecracker Brussels Sprouts: $6.99/lb
Dairy and eggs on sale:
- Food Club American Singles: $1.79
- Oikos Protein Shake (4 pk): $11.49
- Lender's Bagels (6 ct): $2.49
- Tillamook Ice Cream (1.5 qt): $4.99
- Bays English Muffins (6 ct): $2.99
- Galbani Cheese Shakers or Ricotta Cheese: 2 for $6.00
- Food Club Shredded Cheese: 3 for $5.00
- Sargento Mighty Bites (2.8 oz): 2 for $5.00
Bakery and bread on sale:
- Long Johns or Apple Fritters (4 ct): $3.99
- King's Hawaiian Rolls (24 oz): $7.99
- Bakery Fresh Brownie: $5.50
- Cornbread Muffins (6 ct): $5.99
- Food City Cornmeal Mix (5 lb): $2.99
- Torte Cakes: $8.99 each
- Half Pie: $5.00 each
- Chocolate Chip Cookies (Dozen): $5.00
- Italian Bread: $3.00 each
- Pepperidge Farm Cheese Bread: $3.49
- Pepperidge Farm Apple Turnovers (4 ct): $4.99
- Pepperidge Farm Cake (19.6 oz): $4.99
- Pepperidge Farm Garlic Bread: $2.99
Pantry on sale:
- Folgers Coffee: $9.99
- Pillsbury Cake Mix (15.25 oz): 4 for $5.00
- Food Club Hearty Soup: 2 for $3.00
- Crisco Oil (Gallon): $11.99
- Kinder's BBQ Sauce: 2 for $6.00
- Minute Maid Zero Sugar Fruit Drinks (52 oz): 2 for $4.00
- Silver Palate Pasta Sauce: $2.99
- Progresso Soup: $1.49
- Lay's or Fritos: $1.99
- Crav'n Flavor Oyster Crackers (12 oz): $1.99
- Fritos or Lay's Potato Chips: $1.99
- Frank's RedHot Sauce (12 oz): 2 for $6.00
- Cholula Hot Sauce (5 oz): 2 for $7.00
- That's Smart! Sugar (4 lb): $2.99
- That's Smart! Broth (32 oz): $1.59
- That's Smart! Saltine Crackers (16 oz): $1.79
- Food Club Peanut Butter (40 oz): $3.99
- Crav'n Flavor Potato Chips: 2 for $5.00
- Crav'n Flavor Chips Variety Pack (18 ct): $9.49
- Crav'n Flavor Pretzel Nuggets (24 oz): $5.99
- Crav'n Flavor Peanut Butter Cups (12 oz): $5.99
- Crav'n Flavor Chocolate Chip Cookies: $2.99
- Crav'n Flavor Sandwich Cookies: 2 for $5.98
- Crav'n Flavor Vanilla Wafers (11 oz): $2.99
- Crav'n Flavor Cheese Crackers: $2.59
- Crav'n Flavor Trail Mix: $4.49
- Food Club Cereal: $2.49
- Grillo's Pickles: starting at $4.99
- Nabisco Oreo Cookies or Chips Ahoy: $2.99
Frozen on sale:
- Birds Eye Voila! (21 oz): $3.99
- Banquet Mega Meals: 2 for $5.00
- Food Club Fruit Snacks (40 ct): $6.99
- Little Debbie Snack Cakes: 2 for $5.00
- Lily's Toaster Grills (2 ct): $1.99
- Smucker's Uncrustables: $7.99
- Michael Angelo's Entrees: $3.49
- Tyson Chicken: $7.99
- Nature Raised Chicken: $8.99
- Jimmy Dean Biscuit, Waffles or Breakfast Sandwiches: $5.99
- Bob Evans Side Dishes: $3.99
- That's Smart! Pizza (5.2 oz): $1.19
🛒 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.
$32.22
for 2 people · $16.11 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 14, 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.