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: Two bone-in pork chops are seared until golden, then basted in garlic butter. They are served with Italian green beans sautéed in the same skillet so they pick up all the flavor.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Allen's Italian Green Beans (coupon); Food Club Butter (coupon)
Prep time: 25 minutes
Serving note: Buy about 1.5 lb of bone-in chops (2 chops, roughly 0.75 lb each). Use 2 tbsp butter and 3 cloves garlic for basting, and half of the 28 oz bag of green beans (about 14 oz), sautéed 6-8 minutes. Save the other half of the beans for Thursday. Net carbs are about 6g per serving.
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: Two seasoned chicken breast portions are seared and sliced over strands of roasted spaghetti squash. The squash is tossed with garlic, fresh tomatoes and olive oil.
Sale items used: Boneless Chicken Breast ($2.99/lb); Spaghetti Squash ($0.99/lb); Tomatoes on the Vine ($1.69/lb); Food Club Butter (coupon)
Prep time: 60 minutes
Serving note: Buy 1 lb of chicken breast in total for this meal (about 0.5 lb per person) and 2 lb of spaghetti squash across the week (two squash of about 1.5 lb each, one for Tuesday and one for Friday). Use 1 squash (about 1.5 lb) and 2 medium tomatoes (about 0.5 lb) tonight. Total time is about an hour, mostly hands-off roasting. To save time, roast both squash halves at once (about 40 minutes at 400F), refrigerate the Friday squash, and finish it Friday. Net carbs are about 12g per serving.
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 and sliced tomato are set in a skillet of whisked eggs, topped with cheese, and finished in the oven until puffed and golden. It is cut into wedges for two hearty servings.
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: 30 minutes
Serving note: Use 8 oz of the 16 oz sausage roll (choose a plain or sage variety with no maple or sugar), 6 eggs, 1 medium tomato (leftover from the 1 lb bought Tuesday), and 4 slices of cheese torn into pieces. Bake at 400F for 10-12 minutes. Freeze or refrigerate the other 8 oz of sausage. Net carbs are about 3g per serving.
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: Two chicken breasts are sliced open and filled with seasoned cream cheese and garlic, then baked until tender and juicy. They are served with buttery Italian green beans.
Sale items used: Boneless Chicken Breast ($2.99/lb); That's Smart Cream Cheese ($1.69); Allen's Italian Green Beans (coupon); Food Club Butter (coupon)
Prep time: 40 minutes
Serving note: Use 1 lb of chicken breast (2 breasts, about 0.5 lb each), 4 oz of the cream cheese (half the block, mixed with garlic powder and Italian seasoning), the remaining half of the green beans (about 14 oz), and 1 tbsp butter. Bake at 400F for 25-30 minutes, until the chicken reaches 165F. Save the other 4 oz of cream cheese for Friday. Net carbs are about 6g per serving.
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 thick top sirloin steak is seared hard and basted with garlic butter, then sliced to share. It is served alongside roasted spaghetti squash baked with melted cheese.
Sale items used: Top Sirloin Steak, Certified Angus Beef ($8.99/lb); Spaghetti Squash ($0.99/lb); Food Club Sliced Cheese ($1.69); That's Smart Cream Cheese ($1.69); Food Club Butter (coupon)
Prep time: 65 minutes
Serving note: Buy 1 lb of top sirloin (about 0.5 lb per person), 1 spaghetti squash (about 1.5 lb), 3 slices of cheese, 2 tbsp butter, and 3 cloves garlic. Stir 2 oz of leftover cream cheese into the squash with the cheese for extra creaminess. Total time is over an hour, so roast the squash on Tuesday with the other one and just reheat and top with cheese for 10 minutes before searing the steak (3-4 minutes per side). Net carbs are about 10g per serving.
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 (1.5 lbs): $2.24
- Boneless Chicken Breast (2 lbs): $5.98
- Top Sirloin Steak, Certified Angus Beef (1 lb): $8.99
- Wampler's Sausage, 16 Oz (x1 pack): $2.99
- Spaghetti Squash (2 squash, about 3 lbs total): $2.97
- Tomatoes on the Vine (1 lb): $1.69
- 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
- Allen's Italian Green Beans, 28 Oz (x1 bag): $1.99
- Food Club Butter, 16 Oz (x1): $2.99
Pantry staples needed:
- Olive oil
- Garlic (1 head)
- Salt and black pepper
- Garlic powder
- Italian seasoning
- Paprika
🏷️ 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.
$34.91
for 2 people · $17.45 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.