Food City Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: Since you're shopping at Food City for a low-carb week, this plan is built around the proteins on sale: pork chops on Monday, chicken breast on both Tuesday and Thursday, a sausage and egg frittata on Wednesday, and top sirloin on Friday. The 4 lbs of chicken breast at $11.96 covers both chicken nights, and a single $2.99 package of butter carries Monday, Tuesday, Thursday and Friday. The 5 lbs of spaghetti squash at $4.95 stands in for pasta on Tuesday and Friday, while green beans, tomatoes and sliced cheese keep the sides simple and the carbs low. Grab the Allen's Italian Green Beans at $1.99 with the coupon for Thursday, and pick a Wampler's sausage variety with no added sugar for Wednesday.
5-DAY MEAL PLAN
Monday
Meal: Garlic-Butter Pan-Seared Pork Chops with Skillet Green Beans
Description: Bone-in pork chops are seared in a hot skillet and finished with garlic butter spooned over the top. Green beans are warmed in the same pan with a little butter, salt, and pepper for a simple, savory plate.
Sale items used: Mixed Pork Chops, Bone-In, Family Pack; Libby's Corn or Green Beans (green bean variety); Food Club Butter, Selected Varieties, 16 Oz
Prep time: 25 minutes
Serving note: 2.5 lbs Mixed Pork Chops, Bone-In (about 4 chops), 2 cans Libby's Corn or Green Beans (choose the green bean variety, drained), and about 3 tbsp Food Club Butter from the 1 package bought for the week. About 5g net carbs 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: Boneless chicken breasts are seasoned and pan-seared until golden, then sliced over roasted spaghetti squash strands. The squash is tossed with sauteed fresh tomatoes, garlic, and butter.
Sale items used: Boneless Chicken Breast, Fresh, Jumbo or Family Pack; Acorn, Butternut or Spaghetti Squash, Fresh (spaghetti squash); Tomatoes on the Vine, Fresh; Food Club Butter, Selected Varieties, 16 Oz
Prep time: 50 minutes
Serving note: 2 lbs Boneless Chicken Breast, 2.5 lbs spaghetti squash (halved and roasted, about 4 cups of strands), 0.75 lb Tomatoes on the Vine, and about 2 tbsp Food Club Butter from the week's 1 package. About 14g net carbs 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: Wampler's Sausage is browned in an oven-safe skillet, then topped with whisked eggs, diced tomatoes, and torn cheese slices. The skillet is finished in the oven until puffed and set, then cut into wedges.
Sale items used: Wampler's Sausage, Selected Varieties, 16 Oz; That's Smart Large Eggs, Dozen; Food Club Sliced Cheese, Selected Varieties, 6-8 Oz; Tomatoes on the Vine, Fresh
Prep time: 30 minutes
Serving note: 1 package Wampler's Sausage (16 oz; choose a variety with no added sugar), 12 That's Smart Large Eggs (1 dozen), 1 package Food Club Sliced Cheese, and 0.75 lb Tomatoes on the Vine. About 4g net carbs 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: Boneless chicken breasts are sliced into pockets, stuffed with seasoned cream cheese, and baked until cooked through and lightly browned. Allen's Italian Green Beans are sauteed in butter and served alongside.
Sale items used: Boneless Chicken Breast, Fresh, Jumbo or Family Pack; That's Smart Cream Cheese, 8 Oz; Allen's Italian Green Beans, Selected Varieties, 28 Oz (coupon); Food Club Butter, Selected Varieties, 16 Oz
Prep time: 45 minutes
Serving note: 2 lbs Boneless Chicken Breast (4 breasts), 1 package That's Smart Cream Cheese (8 oz), 1 package Allen's Italian Green Beans (28 oz), and about 2 tbsp Food Club Butter from the week's 1 package. About 6g net carbs 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: Top Sirloin Steak is seared in a hot skillet and basted with garlic butter, then rested and sliced. Roasted spaghetti squash is topped with melted cheese slices and black pepper for a hearty side.
Sale items used: Top Sirloin Steak, Certified Angus Beef; Acorn, Butternut or Spaghetti Squash, Fresh (spaghetti squash); Food Club Sliced Cheese, Selected Varieties, 6-8 Oz; Food Club Butter, Selected Varieties, 16 Oz
Prep time: 55 minutes
Serving note: 1.5 lbs Top Sirloin Steak, Certified Angus Beef, 2.5 lbs spaghetti squash (about 4 cups of strands), 1 package Food Club Sliced Cheese, and about 3 tbsp Food Club Butter from the week's 1 package. About 10g net carbs 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, Family Pack (2.5 lbs): $3.73
- Libby's Corn or Green Beans, 14.5-15.25 Oz (x2 cans): $1.98
- Boneless Chicken Breast, Fresh, Jumbo or Family Pack (4 lbs): $11.96
- Tomatoes on the Vine, Fresh (1.5 lbs): $2.54
- Acorn, Butternut or Spaghetti Squash, Fresh (5 lbs, spaghetti squash): $4.95
- Wampler's Sausage, Selected Varieties, 16 Oz (x1 package): $2.99
- That's Smart Large Eggs, Dozen (x1 dozen): $1.69
- Food Club Sliced Cheese, Selected Varieties, 6-8 Oz (x2 packages): $3.38
- Food Club Butter, Selected Varieties, 16 Oz (coupon) (x1 package): $2.99
- Top Sirloin Steak, Certified Angus Beef (1.5 lbs): $13.49
- Allen's Italian Green Beans, Selected Varieties, 28 Oz (coupon) (x1 package): $1.99
- That's Smart Cream Cheese, 8 Oz (x1 package): $1.69
Pantry staples needed:
- Cooking oil
- Salt and black pepper
- Garlic powder
- Paprika
- Italian seasoning
- Onion powder
🏷️ 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.
$53.38
for 4 people · $13.35 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.