Food City Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Breast Tenders with Creamy Sauteed Mirepoix
Description: Golden pan-seared chicken tenders are served over a small portion of onion, celery and carrot softened in butter and finished with a splash of cream. It is a cozy, single-skillet dinner with roughly 7g net carbs.
Sale items used: Chicken Breast Tenders, Mirepoix or Trinity Mix, Food Club Butter, Food Club Heavy Whipping Cream
Prep time: 25 minutes
Serving note: Use 0.5 lb chicken tenders (assumed total weight), 0.25 lb mirepoix, 1 tbsp butter and 3 tbsp heavy cream. Season the tenders with salt, pepper and garlic powder and sear 3-4 minutes per side. Saute the mirepoix in butter for 8 minutes, then stir in the cream and simmer 2 minutes. The remaining 0.25 lb of mirepoix is for Thursday.
Recipes:
- Sauteed Chicken with Mirepoix and Fresh Herbs
- French Chicken Recipe: Low Carb Romantic Dinner
- Pan Chicken with White Wine Sauce Mirepoix

Tuesday
Meal: Oven-Baked Garlic-Butter Chicken Wings with Marinated Tomato Salad
Description: Crisp oven-baked wings are tossed in melted garlic butter and served next to juicy tomato wedges marinated in vinegar, olive oil and herbs. A single pound of wings keeps the portion right for one, with about 5g net carbs.
Sale items used: Covington Farms Chicken Wings, Food Club Butter, Beefsteak Tomatoes
Prep time: 55 minutes
Serving note: Use 1 lb chicken wings (assumed total weight), 1 tbsp butter, 2 cloves garlic and about 0.5 lb tomatoes (1 medium tomato). Pat the wings dry, toss with salt, pepper and 1/2 tsp baking powder, and bake at 425F for 40-45 minutes, flipping halfway. Marinate the tomatoes while the wings bake. Toss the wings in the garlic butter just before eating.
Recipes:
- Keto Garlic Parm Wings Recipe
- Lemon, Garlic & Rosemary Chicken Wings
- Keto Garlic Parmesan Chicken Wings

Wednesday
Meal: Skillet Bunless Cheeseburger Salad Bowls
Description: Seasoned ground beef is browned in a skillet, topped with melted shredded cheese and piled over crisp salad greens. It tastes like a cheeseburger with no bun and about 5g net carbs.
Sale items used: Ground Round 85% Lean, American or Italian Salad, Tillamook Shredded Cheese
Prep time: 20 minutes
Serving note: Use 0.4 lb ground round (assumed total weight, about 6.4 oz), 1/4 cup shredded cheese and half of the salad kit. Leave out any croutons or sweet dressing from the kit. Brown the beef with salt, pepper, onion powder and garlic powder, melt the cheese on top, and serve over the greens with a drizzle of olive oil and mustard. The second salad kit is for Friday.
Recipes:
- Cheeseburger Salad Bowl Recipe
- Burger Bowls- LOW CARB Burger Option!
- Keto Cheeseburger Bowl (Burger Salad)

Thursday
Meal: Ham and Cheese Crustless Egg Bake with Sauteed Mirepoix
Description: Three eggs are baked with diced ham and melted cheese in a single ramekin, with a side of buttery sauteed mirepoix. It is a high-protein, no-crust dinner with about 8g net carbs.
Sale items used: That's Smart Large Eggs, Kentucky Legend Ham, Tillamook Shredded Cheese, Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream, Food Club Butter
Prep time: 35 minutes
Serving note: Use 3 eggs, 0.25 lb diced ham (assumed total weight), 1/4 cup shredded cheese, 2 tbsp cream and the remaining 0.25 lb mirepoix. Whisk the eggs with the cream, stir in the ham and cheese, pour into a greased ramekin and bake at 375F for 20-25 minutes. Saute the mirepoix in 1 tsp butter for 8 minutes while it bakes.
Recipes:
- Low-Carb Ham and Cheese Breakfast Bake
- Crustless Ham and Cheese Quiche
- Low Carb Ham and Cheese Crustless Quiche

Friday
Meal: Warm Garlic-Butter Gulf Cooked Shrimp Salad with Blistered Tomatoes
Description: Pre-cooked Gulf shrimp are warmed in garlic butter and spooned over fresh salad greens with tomatoes blistered in the same skillet. The warm, garlicky pan juices act as the dressing, for about 6g net carbs.
Sale items used: Gulf Cooked Shrimp 41/60 Ct., American or Italian Salad, Beefsteak Tomatoes, Food Club Butter
Prep time: 15 minutes
Serving note: Use 0.4 lb cooked shrimp (assumed total weight), the second half of the salad kit (skip any croutons), about 0.5 lb tomatoes (the rest of the 1 lb bag, cut into chunks), 1 tbsp butter and 2 cloves garlic. Blister the tomatoes in a hot skillet for 3-4 minutes, add the butter, garlic and shrimp for 2 minutes, then spoon everything over the greens with a squeeze of lemon if you have it.
Recipes:
- Best Garlic Butter Shrimp Salad Recipe: Quick & Delicious
- Garlic Shrimp with Blistered Tomatoes
- Garlic Butter Shrimp Recipe

SHOPPING LIST

Buy on sale:
- Chicken Breast Tenders (0.5 lb): $1.50
- Mirepoix or Trinity Mix (0.5 lb): $2.50
- Covington Farms Chicken Wings (1 lb): $1.99
- Beefsteak Tomatoes (1 lb): $1.69
- Ground Round 85% Lean (0.4 lb): $2.80
- American or Italian Salad (x2 packs): $5.00
- Tillamook Shredded Cheese (x1 bag): $2.79
- That's Smart Large Eggs (x1 dozen): $1.69
- Kentucky Legend Ham, Quarter Sliced (0.25 lb): $1.37
- Gulf Cooked Shrimp 41/60 Ct. (0.4 lb): $3.60
- Food Club Butter (x1): $2.49
- Food Club Heavy Whipping Cream (x1): $3.59

Pantry staples needed:
- Salt and black pepper
- Olive oil
- Garlic (fresh cloves) and garlic powder
- Onion powder
- Baking powder
- Red wine or apple cider vinegar
- Dried Italian herbs
- Yellow or Dijon mustard
- Lemon (optional)