Food City Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week at Food City, chicken opens the plan with tenders on Monday and wings on Tuesday, so you get two very different dinners from two sale packs ($4.49 and $5.97). One bag of Tillamook Shredded Cheese covers Wednesday's bunless cheeseburger salad bowls and Thursday's crustless ham and egg bake, and a single $1.69 dozen of That's Smart eggs is all the bake needs. The $2.49 Food Club Butter shows up on four nights (Monday, Tuesday, Thursday and Friday), and Beefsteak Tomatoes appear on Tuesday and Friday, so very little of what you buy sits unused. Every dinner stays low-carb, and Friday finishes with a warm garlic-butter shrimp salad that comes together in about 20 minutes.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Breast Tenders with Creamy Sauteed Mirepoix
Description: Chicken Breast Tenders are seared in butter until golden, then the same skillet is used to saute Mirepoix or Trinity Mix into a quick heavy cream pan sauce. The sauce spoons over the tenders for a rich, savory, low-carb plate.
Sale items used: Chicken Breast Tenders, Fresh Family Pack; Mirepoix or Trinity Mix; Food Club Butter; Food Club Heavy Whipping Cream
Prep time: 30 minutes
Serving note: Use 1.5 lbs Chicken Breast Tenders, 0.75 lb Mirepoix or Trinity Mix, 2 Tbsp Food Club Butter, and 1/2 cup Food Club Heavy Whipping Cream. Season with salt, pepper, garlic powder, and dried thyme. About 5g 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: Covington Farms Chicken Wings are baked at high heat until crisp, then tossed in melted garlic-paprika butter. They are served with sliced Beefsteak Tomatoes dressed in olive oil, vinegar, and salt.
Sale items used: Covington Farms Chicken Wings; Beefsteak Tomatoes; Food Club Butter
Prep time: 55 minutes
Serving note: Use 3 lbs Covington Farms Chicken Wings, 1.5 lbs Beefsteak Tomatoes, and 3 Tbsp Food Club Butter. Bake at 425 F for about 45 minutes, flipping once. Season with salt, pepper, garlic powder, and paprika. About 5g 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: Ground Round, Food City Fresh 85% Lean is formed into patties and browned in a skillet, then topped with Tillamook Shredded Cheese until melted. The patties sit on a bed of American or Italian Salad with a mustard-olive oil drizzle instead of a bun.
Sale items used: Ground Round, Food City Fresh 85% Lean; Tillamook Shredded Cheese; American or Italian Salad
Prep time: 25 minutes
Serving note: Use 1.5 lbs Ground Round (four 6 oz patties), half of the Tillamook Shredded Cheese bag, and 1 package American or Italian Salad. Dress the salad with olive oil and vinegar in place of any sweet or creamy dressing. About 4g 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: Diced Kentucky Legend Ham, Quarter Sliced is baked with That's Smart Large Eggs, heavy cream, and Tillamook Shredded Cheese in a buttered dish with no crust. Mirepoix or Trinity Mix is sauteed first and folded in for savory depth.
Sale items used: Kentucky Legend Ham, Quarter Sliced; That's Smart Large Eggs, Dozen; Tillamook Shredded Cheese; Food Club Heavy Whipping Cream; Mirepoix or Trinity Mix; Food Club Butter
Prep time: 50 minutes
Serving note: Use 1 lb Kentucky Legend Ham (diced), 8 eggs, 1/2 cup Food Club Heavy Whipping Cream, the remaining half of the Tillamook Shredded Cheese bag, 0.5 lb Mirepoix or Trinity Mix, and 1 Tbsp Food Club Butter to grease the dish. Bake at 375 F for about 35 minutes. About 5g 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: Beefsteak Tomatoes are blistered in a hot skillet, then Gulf Cooked Shrimp 41/60 Ct. is briefly warmed through in garlic butter. Everything is piled over American or Italian Salad for a light, fresh finish to the week.
Sale items used: Gulf Cooked Shrimp 41/60 Ct.; Beefsteak Tomatoes; American or Italian Salad; Food Club Butter
Prep time: 20 minutes
Serving note: Use 1.25 lbs Gulf Cooked Shrimp, 1 lb Beefsteak Tomatoes, 1 package American or Italian Salad, and 3 Tbsp Food Club Butter. Warm the shrimp for only 2 to 3 minutes since it is already cooked. Dress with olive oil and vinegar. 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 (1.5 lbs): $4.49
- Covington Farms Chicken Wings (3 lbs): $5.97
- Ground Round, Food City Fresh 85% Lean (1.5 lbs): $10.49
- Kentucky Legend Ham, Quarter Sliced (1 lb): $5.49
- Gulf Cooked Shrimp 41/60 Ct. (1.25 lbs): $11.24
- Mirepoix or Trinity Mix (1.25 lbs): $6.24
- Beefsteak Tomatoes (2.5 lbs): $4.23
- American or Italian Salad (x2 packs): $5.00
- Food Club Butter (x1): $2.49
- Food Club Heavy Whipping Cream (x1): $3.59
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tillamook Shredded Cheese (x1): $2.79

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic powder
- Paprika
- Dried thyme
- Vinegar (red wine or white wine)
- Yellow mustard (check the label for no added sugar)