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 onion, celery and carrot softened in butter and finished with a splash of heavy cream. One pound of tenders makes two generous, protein-heavy plates.
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 1 lb chicken tenders (assumed total weight), 0.5 lb mirepoix, 1 Tbsp butter and 1/4 cup heavy cream. Season the tenders with salt, pepper and paprika and sear 3 to 4 minutes per side. Sauté the mirepoix in butter for 8 minutes, stir in the cream and simmer until slightly thickened. About 7g net carbs per serving.
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 olive oil, vinegar and herbs. A 1.5 lb batch gives two people a hearty portion with no breading.
Sale items used: Covington Farms Chicken Wings, Beefsteak Tomatoes, Food Club Butter
Prep time: 55 minutes
Serving note: Use 1.5 lb chicken wings (assumed total weight), 1 lb tomatoes (about 2 medium), 2 Tbsp butter and 2 cloves garlic. Bake the wings at 425F for 45 minutes, flipping halfway, then toss with the garlic butter. Marinate the tomatoes with olive oil, red wine vinegar, Italian seasoning and salt while the wings bake. About 6g net carbs per serving.
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 round is browned in a skillet, topped with melted cheese and piled over crisp salad greens and fresh tomato. Everything cheeseburger-style comes together without the bun.
Sale items used: Ground Round 85% Lean, American or Italian Salad, Tillamook Shredded Cheese, Beefsteak Tomatoes
Prep time: 20 minutes
Serving note: Use 1 lb ground round (assumed total weight), 1 salad bag (skip the croutons and any sweet dressing packet), 1/2 cup (about 2 oz) shredded cheese and 1 small tomato (about 0.25 lb), diced. Top with sugar-free dill pickles and a drizzle of mustard and olive oil. About 5g net carbs per serving.
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: Eggs are whisked with diced ham and shredded cheese and baked in a small dish until puffed and golden. Butter-sauteed mirepoix on the side rounds out a filling dinner for two.
Sale items used: That's Smart Large Eggs, Kentucky Legend Ham, Tillamook Shredded Cheese, Mirepoix or Trinity Mix, Food Club Butter, Food Club Heavy Whipping Cream
Prep time: 40 minutes
Serving note: Use 8 eggs, 0.5 lb sliced ham (assumed total weight), diced, 1 cup (about 4 oz) shredded cheese, 2 Tbsp cream and 0.5 lb mirepoix sautéed in 1 Tbsp butter. Bake in a greased 8-inch dish at 375F for 25 to 30 minutes. About 6g net carbs per serving.
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 a hot skillet. It is a light, fast finish to the week.
Sale items used: Gulf Cooked Shrimp 41/60 Ct., Beefsteak Tomatoes, American or Italian Salad, Food Club Butter
Prep time: 15 minutes
Serving note: Use 0.75 lb cooked shrimp (assumed total weight), 0.75 lb tomatoes, cut into wedges, 2 Tbsp butter, 3 cloves garlic and 1 salad bag (skip the croutons and sweet dressing). Blister the tomatoes in olive oil over high heat for 4 minutes, then warm the shrimp in the garlic butter for 2 to 3 minutes. Finish with lemon juice. About 7g net carbs per serving.
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, Fresh Family Pack (1 lb): $2.99
- Covington Farms Chicken Wings (1.5 lbs): $2.99
- Ground Round, Food City Fresh 85% Lean (1 lb): $6.99
- Kentucky Legend Ham, Quarter Sliced (0.5 lb): $2.75
- Gulf Cooked Shrimp 41/60 Ct. (0.75 lb): $6.74
- Mirepoix or Trinity Mix (1 lb): $4.99
- Beefsteak Tomatoes (2 lbs): $3.38
- American or Italian Salad (x2 bags): $5.00
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tillamook Shredded Cheese (x1 bag): $2.79
- Food Club Butter (x1): $2.49
- Food Club Heavy Whipping Cream (x1): $3.59

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (1 head)
- Red wine vinegar
- Italian seasoning
- Paprika
- Yellow mustard
- Sugar-free dill pickles
- Lemon or bottled lemon juice