Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Garlic-Butter Pan-Seared Pork Chops with Skillet Green Beans
Description: One bone-in pork chop is seared until golden, then finished with a spoonful of garlic butter that melts into the pan juices. Tender skillet green beans are tossed in the same pan for a simple, high-protein dinner at about 6g net carbs.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Food Club Butter ($2.99); Allen's Italian Green Beans ($1.99)
Prep time: 25 minutes
Serving note: Buy 1 lb of chops (2 chops, about 0.5 lb each) and cook 1 chop; wrap and freeze the other. Use 1 tbsp butter, 2 minced garlic cloves, and about 6 oz (1 cup) green beans from the bag, saving the rest for Thursday. Sear the chop 4 to 5 minutes per side, rest it 3 minutes, then sauté the beans in the pan drippings for 5 minutes.
Recipes:
- Skillet Garlic Butter Pork Chops and Green Beans
- Skillet Garlic Butter Pork Chops and Green Beans
- Garlic Butter Pork Chop Skillet with Green Beans
Tuesday
Meal: Pan-Seared Chicken Breast with Tomato-Garlic Spaghetti Squash
Description: A half-pound chicken breast portion is pan-seared until juicy and served over roasted spaghetti squash strands tossed with garlic and fresh tomato. It makes a light, filling plate at roughly 12g net carbs.
Sale items used: Boneless Chicken Breast ($2.99/lb); Spaghetti Squash ($0.99/lb); Tomatoes on the Vine ($1.69/lb)
Prep time: 55 minutes
Serving note: Buy 1 lb of chicken (assumed 1 lb total) and cut it into two 8 oz portions; cook 1 tonight and save 1 for Thursday. Buy one 2.5 lb squash (assumed 2.5 lb total) and halve it. Roast one half cut-side down at 400F for 35 to 40 minutes while you prep. Wrap the other half raw and refrigerate it for Friday. Toss 1 cup of strands with 1 small chopped tomato (about 5 oz), 1 minced garlic clove, 1 tsp olive oil, salt, and pepper. Start the squash first, then sear the chicken for the last 15 minutes of roasting. Buy 0.75 lb of tomatoes total for the week.
Recipes:
- Garlic Butter Chicken with Spaghetti Squash
- Garlic Chicken Spaghetti Squash Dinner
- Tuscan Chicken and Spaghetti Squash
Wednesday
Meal: Sausage, Tomato and Cheese Oven-Finished Frittata
Description: Crumbled breakfast sausage, diced tomato, and melted cheese are folded into three eggs, set on the stovetop, and finished under the oven heat in a small skillet. It is a quick, protein-packed dinner at about 4g net carbs.
Sale items used: Wampler's Sausage ($2.99); That's Smart Large Eggs ($1.69); Tomatoes on the Vine ($1.69/lb); Food Club Sliced Cheese ($1.69)
Prep time: 25 minutes
Serving note: Use 3 oz sausage from the 16 oz package (freeze the rest in portions), 3 eggs, about 1/4 cup diced tomato (roughly 2 oz from the 0.75 lb bought), and 2 slices cheese torn into pieces. Brown the sausage in an oven-safe 8-inch skillet, pour in the beaten eggs, and cook 2 minutes. Top with the tomato and cheese, then bake at 400F for 8 to 10 minutes until puffed and set.
Recipes:
- Sausage, Sharp White Cheddar and Heirloom Tomato Frittata - Low Carb, Gluten Free
- 4-Ingredient Sausage Tomato Frittata
- Keto Frittata with Sausage
Thursday
Meal: Cream Cheese-Stuffed Baked Chicken Breast with Italian Green Beans
Description: The saved chicken portion gets a pocket filled with seasoned cream cheese and bakes until the filling is creamy and the outside is golden. Garlicky Italian green beans on the side bring the plate to about 7g net carbs.
Sale items used: Boneless Chicken Breast ($2.99/lb); That's Smart Cream Cheese ($1.69); Allen's Italian Green Beans ($1.99); Food Club Butter ($2.99)
Prep time: 40 minutes
Serving note: Use the second 8 oz chicken portion (from the 1 lb bought Tuesday). Fill it with 2 oz cream cheese mixed with 1/2 tsp garlic powder, salt, and pepper, and secure with toothpicks. Bake at 400F for 25 to 30 minutes, until 165F inside. Warm about 6 oz (1 cup) of green beans in 1 tsp butter. You can stuff the chicken in the morning and refrigerate it, which saves about 5 minutes at dinner.
Recipes:
- Cream Cheese Stuffed Chicken Breast
- Chicken Stuffed with Cream Cheese, Wrapped in Bacon with Green Beans
- Low Carb Stuffed Italian Chicken
Friday
Meal: Garlic-Butter Pan-Seared Top Sirloin Steak with Cheesy Roasted Spaghetti Squash
Description: A half-pound top sirloin is seared hard and basted with garlic butter for a steakhouse crust. Spaghetti squash strands are roasted with melted cheese on the side, for roughly 9g net carbs.
Sale items used: Top Sirloin Steak ($8.99/lb); Food Club Butter ($2.99); Spaghetti Squash ($0.99/lb); Food Club Sliced Cheese ($1.69)
Prep time: 55 minutes
Serving note: Buy 0.5 lb of sirloin (assumed 0.5 lb total). Use the reserved raw squash half (from the 2.5 lb squash bought Tuesday) and roast it cut-side down at 400F for 35 to 40 minutes. Then fluff 1 cup of strands, top with 2 slices cheese, and return to the oven for 3 minutes. Pull the steak from the fridge 20 minutes before cooking, then sear 3 to 4 minutes per side with 1 tbsp butter and 2 smashed garlic cloves. Rest it 5 minutes. Put the squash in the oven first, and cook the steak while the cheese melts.
Recipes:
- Garlic Parmesan Spaghetti Squash
- Top Sirloin Dish with Garlic Butter
- Garlic Butter Steak Bites
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Pork Chops, Bone-In (1 lb): $1.49
- Boneless Chicken Breast (1 lb): $2.99
- Top Sirloin Steak, Certified Angus Beef (0.5 lb): $4.50
- Wampler's Sausage, 16 Oz (x1 pack): $2.99
- That's Smart Large Eggs, Dozen (x1): $1.69
- Food Club Sliced Cheese (x1 pack): $1.69
- That's Smart Cream Cheese, 8 Oz (x1): $1.69
- Food Club Butter, 16 Oz (x1): $2.99
- Allen's Italian Green Beans, 28 Oz (x1): $1.99
- Spaghetti Squash (2.5 lb): $2.48
- Tomatoes on the Vine (0.75 lb): $1.27
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Fresh garlic (about 6 cloves) and garlic powder
- Dried Italian seasoning or parsley (optional)
- Toothpicks
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Swaggerty's Sausage Patties, Mild, 30 Ct: $7.99 each
- Baby Back Pork Ribs, Previously Frozen: $2.99/lb
- Wright Bacon, Selected Varieties, 24 Oz: $7.99 each
- Certified Angus Beef Chuck Roast (digital coupon): $5.99/lb
- Butterball Turkey (with additional $50 purchase): $0.96/lb
- Butterball Turkey (without additional $50 purchase): $1.69/lb
- Boneless Chicken Breast, Fresh, Jumbo or Family Pack: $2.99/lb
- Ground Chuck, 80% Lean, 3 Lbs or More: $5.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Cooked Shrimp, Wild Caught USA, 21/30 Ct: $9.99/lb
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Smithfield Pork Loin Filet, Selected Varieties, 27.2 Oz: $5.99 each
- Smithfield Prime Fresh Meat, Selected Varieties, 7-8 Oz: $2.99 each
- Carolina Pride Bacon, Selected Varieties, 12 Oz: $5.49 each
- Mixed Pork Chops, Bone-In, Family Pack: $1.49/lb
- Wampler's Sausage, Selected Varieties, 16 Oz: $2.99 each
- Oscar Mayer Deli Fresh Meat, Selected Varieties, 16 Oz: $5.99 each
- Stuffed Jalapeño Peppers, Made In-Store: $11.99/lb
Deli and prepared on sale:
- Made Fresh In-Store Snack Cups: $1.99 each
- Mustard Potato Salad, Sweet & Tangy Slaw, Macaroni Salad, 15-16 Oz: $3.99 each
- Breakfast Special, Includes Breakfast Meat, Two Eggs, Biscuit & Gravy: $2.99 each
- Large Popcorn Bag, Made Fresh In-Store, 14 Oz: $4.00 each
- Wraps, Selected Varieties, Each: $5.00 each
- 4 Piece Chicken Tenders or 4 Piece Fried/Baked Chicken: $5.00 each
- 1 Slice of Pizza and a 21 Oz Drink: $4.00 each
- Snack Packs, Selected Varieties, Made Fresh: $5.00 each
- Half Pie, Selected Varieties: $5.00 each
- Spinach Dip, In the Deli: $5.99/lb
- Dietz & Watson Turkey Selection (coupon): $7.99/lb
- Weekend Dinner Deal Breakfast Night: $10.99 each
Produce on sale:
- Gala Apples, Basket & Bushel, 5 Lb: $4.99 each
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Russet Potatoes, Basket & Bushel, 10 Lb: $4.99 each
- Tomatoes on the Vine, Fresh: $1.69/lb
- Honeycrisp Apples or D'Anjou Pears: $1.99/lb
- Acorn, Butternut or Spaghetti Squash, Fresh: $0.99/lb
- California Grown Red, White or Black Grapes: $2.99/lb
- Sliced Apple Bowls, Made Fresh In-Store: $4.99/lb
- Oven & Grill Ready Pans, Starting At: $4.49/lb
Dairy and eggs on sale:
- Food Club Sliced Cheese, Selected Varieties, 6-8 Oz: $1.69 each
- Fairlife Milk, Selected Varieties, 52 Oz: $4.99 each
- Simply Orange Juice, Selected Varieties, 46 Oz: $3.99 each
- Food Club Heavy Whipping Cream, Selected Varieties, 16 Oz: $3.59 each
- That's Smart Large Eggs, Dozen: $1.69 each
- Food Club Sour Cream, Selected Varieties, 16 Oz: $1.99 each
- Philadelphia Soft Cream Cheese, Selected Varieties, 7.5-8 Oz: $3.49 each
- Food Club Butter, Selected Varieties, 16 Oz (coupon): $2.99 each
- Food Club Twin Pack Cream Cheese, 8 Oz (coupon): $2.79 each
- That's Smart Cream Cheese, 8 Oz: $1.69 each
- Litehouse Caramel Dip, 16 Oz: $3.99 each
Bakery and bread on sale:
- Apple Fritters or Long Johns, Bakery Fresh, 4 Ct: $2.99 each
- Rhodes Yeast or Cinnamon Rolls, Frozen, 36.5-48 Oz: $4.99 each
- Sourdough Baguette or Half Sourdough: $2.49 each
- Chocolate Chip Cookies, Baked Fresh In-Store, Dozen: $5.00 each
- King's Hawaiian Rolls, 4 Pk (add-on): $1.00 each
- King's Hawaiian Rolls, Selected Varieties, 12 Ct: $5.00 each
- Bakery Fresh Brownies, Selected Varieties: $6.00 each
- Pillsbury Grands! Biscuits, Crescents, Cinnamon Rolls, 8 Ct: 2 for $5.00
Pantry on sale:
- Pillsbury Cookie Dough or Capri Sun, Selected Varieties, 14-16.5 Oz: $2.99 each
- Ritz Crackers, Nilla Wafers, Oreos, Selected Varieties, 8.1-13.7 Oz: $3.49 each
- Nature Valley Granola Bars or General Mills Cereal Bars, 12 Ct/16 Oz: $3.99 each
- Mott's Fruit Snacks, Family Pack, 40 Ct: $6.99 each
- Old El Paso Refried Beans or Dinner Kit: 2 for $6.00
- Progresso Pitmaster Soup or Old El Paso Soup, 18.5-19 Oz: 2 for $6.00
- Progresso Broth or Old El Paso Taco Shells: 2 for $4.00
- Food Club Marshmallows, Selected Varieties, 16 Oz: $1.99 each
- Food Club Cut Yams, In Light Syrup, 40 Oz: $3.69 each
- Food Club Gravy, Selected Varieties, 12 Oz: $1.99 each
- Food Club Mashed Potatoes, Instant, 26.7 Oz: $4.29 each
- Libby's Corn or Green Beans, 14.5-15.25 Oz: $0.99 each
- Stove Top Stuffing, Selected Varieties, 6 Oz: 2 for $5.00
- Ocean Spray Cranberry Sauce, 14 Oz: 2 for $5.00
- Kraft Caramels, 11 Oz: $2.99 each
- Libby's Pumpkin, 100% Pure, 15 Oz: 2 for $5.00
- Food City All Purpose Flour, 5 Lb: $2.99 each
- Allen's Italian Green Beans, Selected Varieties, 28 Oz (coupon): $1.99 each
- Diamond Pecans or Walnuts, Selected Varieties, 6-10 Oz: $5.99 each
- Food Club Spices, Selected Varieties, 1.5-3.12 Oz: $2.49 each
- Hershey's Baking Chips, Selected Varieties, 8-12 Oz: 2 for $9.00
- Food Club Graham Cracker Pie Crust, 6 Oz (coupon): $1.49 each
- Hershey's XL Chocolate Bar, Selected Varieties, 4-4.4 Oz: $2.99 each
- Food Club Oil, Selected Varieties, 40 Oz: $3.69 each
- Food Club Powdered Sugar, Selected Varieties, 32 Oz (coupon): $1.79 each
- Jell-O No Bake Cheesecake Mix or Oreo, 11.1-19.6 Oz: $4.99 each
- Green Bean Casserole Bundle (Hanover Green Beans, French's Fried Onions, Food Club Cream of Mushroom): $5.00
- Herr's Snacks, Selected Varieties, 1.5-2.75 Oz: 12 for $10.00
- Table Talk Pie, Selected Varieties, 4 Oz: 12 for $10.00
- Old El Paso Taco Seasoning, Selected Varieties, 0.85-1 Oz: 12 for $10.00
- Food Club Beans, Selected Varieties, 16 Oz: 12 for $10.00
- Kay's Ice Cream, Snickers or M&M's, Selected Varieties, 16 Oz: $1.00 each
- Fanta, Selected Varieties, 16 Oz: $1.00 each
- That's Smart Oyster Crackers, 9 Oz: $1.00 each
- smart water, Water Joe, Lipton Tea, Selected Varieties: $1.00 each
- Kind Bars, Selected Varieties, 1.4-2.2 Oz: $1.00 each
- Bush's Baked Beans, Selected Varieties, 21.5-28 Oz (coupon): $2.49 each
- Bush's Chili Beans, Selected Varieties, 15.2-16 Oz (coupon): $1.29 each
- Bush's Best Beans, Black Beans, 15-16 Oz (coupon): $1.24 each
- Bush's Sidekicks, Selected Varieties, 15-15.1 Oz (coupon): $1.29 each
- That's Smart Shells & Cheese, Selected Varieties, 12-14 Oz: $1.49 each
- That's Smart Sugar, Granulated, 4 Lb: $2.99 each
- That's Smart Peanut Butter, 16 Oz: $1.99 each
- That's Smart Drinking Water, 24 Pk, 16.9 Oz Btls: $3.99 each
- That's Smart Broth, Selected Varieties, 32 Oz: $1.59 each
- That's Smart Chicken Stuffing, 6 Oz: $1.29 each
- That's Smart Cream Soup, Selected Varieties, 10.5 Oz: $0.89 each
- That's Smart Vegetables, Selected Varieties, 14.5-15.25 Oz: $0.89 each
- That's Smart Worcestershire Sauce, 10 Ct: $1.29 each
Frozen on sale:
- Previously Frozen Baby Back Pork Ribs: $2.99/lb (listed under meats)
- Crav'n Flavor Ice Cream, Toaster Novelties, Quesadillas, Selected Varieties, 48 Oz: 2 for $5.00
- Crav'n Flavor Pizza, Selected Varieties, 14.5-32.7 Oz: $2.99 each
- Kellogg's Rice Krispies Treats or Crav'n Flavor Beef Jerky/Popcorn, 6 Ct: $2.49 each
- Totino's Pizza Rolls, White Castle Sliders or Propel Water, Selected Varieties: $3.99 each
- Food Club Deluxe Shells & Cheese or Hearty Soup, 18.8-19 Oz: 3 for $5.00
- Stouffer's Entrees, Devour Entrees, Wesson Cooking Oil, Lean Cuisine, 5.25-12.75 Oz: $2.99 each
- PictSweet Sweet Potato Casserole, Frozen, 22 Oz: $5.99 each
- Athens Phyllo Shells, Selected Varieties, 15 Ct: 2 for $5.00
- Simply Potatoes, Selected Varieties, 20 Oz: 2 for $5.00
- Stouffer's Family Size Entrees, 57 Oz: $12.99 each
- Crav'n Flavor Hash Brown Potatoes, Frozen, 16-32 Oz: $3.69 each
- Food Club Pie Crusts, Frozen, Selected Varieties, 15-16 Oz: $3.29 each
- Food Club Whipped Topping, Aerosol, 6.5 Oz: $2.59 each
- Food Club Whipped Topping, Frozen, 8 Oz (coupon): $1.09 each
- Food Club Fruit, Frozen, Selected Varieties, 12-16 Oz: $3.59 each
- Totino's Ultimate Pizza, Frozen, Selected Varieties, 10.69-12.21 Oz: 2 for $5.00
- Food Club Steamin' Easy Vegetables or That's Smart Pizza, Frozen, Selected Varieties: $1.00 each
- Simply Done Slow Cooker Liners, 4 Ct (coupon): $1.99 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.
$25.77
for 1 person · $25.77 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of November 04, 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.