Food City Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Loin Medallions in Dijon Cream Sauce with Caesar Side Salad
Description: Tender pork medallions are seared until golden, then finished in a quick Dijon cream sauce. A crisp Caesar side salad, with no croutons, rounds out one satisfying low-carb plate.
Sale items used: Boneless Pork Chops, Center Cut ($3.99/lb); Caesar or Lite Caesar Kit (2 for $6.00)
Prep time: 25 minutes
Serving note: Use one boneless center cut chop, about 0.5 lb total, sliced into 3 or 4 medallions. Whole pork loin is sold as a very large roast, so a single chop is the practical choice for one person. Season and sear in 1 Tbsp butter for 3 to 4 minutes per side. Stir 3 Tbsp heavy cream and 1 tsp Dijon mustard into the pan and simmer 2 minutes. Toss about 2 cups of lettuce from one Caesar kit with 1 Tbsp of the kit dressing and a sprinkle of the kit parmesan, and leave out the croutons. Estimated net carbs: about 4g.
Recipes:
- Creamy Dijon Pork Tenderloin Medallions (Tender And Juicy!)
- Pork Tenderloin Medallions with Dijon Cream Sauce
- Pork Medallions with Creamy Dijon Sauce

Tuesday
Meal: Baked Spaghetti Squash with Ground Round Tomato Meat Sauce and Melted Shredded Cheese
Description: Roasted spaghetti squash strands are topped with a savory, herby tomato meat sauce and a blanket of melted cheese. It is a cozy single-serving bake with plenty of protein.
Sale items used: Butternut, Spaghetti or Acorn Squash ($0.99/lb); New York Strip Roast ($8.99/lb); Food Club Shredded Cheese, 32 Oz ($5.00); Sweet Onions ($1.29/lb)
Prep time: 70 minutes
Serving note: Buy one spaghetti squash of about 2.5 lb. Roast the whole halved squash and use 1 cup of strands tonight, saving the rest for Thursday. Ground round is only on sale in a 3 lb minimum pack, so instead buy 0.75 lb of New York Strip Roast and pulse it in a food processor, or ask the meat counter to grind it. Use 6 oz tonight and save 6 oz for Friday. Brown the 6 oz of beef with 1 oz (about 2 Tbsp) chopped sweet onion and 1 garlic clove. Add 1/3 cup canned diced tomatoes and 1/2 tsp Italian seasoning, then simmer 10 minutes. Top the squash with the sauce and 1/4 cup shredded cheese and broil 3 minutes. Estimated net carbs: about 14g. Timing note: halve and roast the squash cut side down at 400F for 35 to 45 minutes while you make the sauce. You can roast it a day ahead, and it reheats in minutes.
Recipes:
- Baked Spaghetti Squash with Tomato Meat Sauce
- Spaghetti Squash Casserole
- Baked Spaghetti Squash Casserole

Wednesday
Meal: Warm Garlic-Lemon Butter Shrimp over Caesar Salad
Description: Pre-cooked shrimp are gently warmed in garlic-lemon butter and spooned over crisp Caesar greens. It comes together in minutes and the warm butter slightly wilts the lettuce.
Sale items used: Cooked Shrimp, 21/30 Ct ($9.99/lb); Caesar or Lite Caesar Kit (2 for $6.00)
Prep time: 15 minutes
Serving note: Buy 0.5 lb of cooked shrimp, about 12 shrimp. Warm them for 2 to 3 minutes in 1 Tbsp butter with 2 minced garlic cloves and the juice of 1/2 lemon. Serve over about 3 cups of lettuce from the second Caesar kit with 1 Tbsp of the kit dressing and the parmesan, and skip the croutons. Estimated net carbs: about 5g.
Recipes:
- Skinny Lemon Garlic Shrimp Caesar Salad
- Shrimp Caesar Salad (Gluten-Free, Low-Carb)
- Keto Shrimp Caesar Salad

Thursday
Meal: Slow-Roasted Boston Butt on Sweet Onions with Buttery Spaghetti Squash
Description: A small portion of pork shoulder roasts low and slow on a bed of sweet onions until fork-tender and juicy. It is served with spaghetti squash tossed in melted butter.
Sale items used: Food City Fresh Whole-in-Bag Boston Butt ($1.19/lb); Sweet Onions ($1.29/lb); Butternut, Spaghetti or Acorn Squash ($0.99/lb)
Prep time: 150 minutes
Serving note: Ask the meat counter to cut a 1 lb piece from a Boston butt, since the bagged roast is much larger than one person needs. Assume 1 lb raw, which yields about 8 oz cooked, enough for tonight plus a lunch. Rub with salt, pepper, garlic powder, and paprika. Roast on a bed of 3 oz sliced sweet onion, covered, at 300F for about 2 hours. Reheat 1 cup of the saved squash strands with 1 Tbsp butter and salt. Estimated net carbs: about 14g. Timing note: the roast needs about 2 hours of mostly hands-off time, so start it in the late afternoon, or roast it Wednesday evening and rewarm it covered at 300F for 20 minutes.

Friday
Meal: Pan-Seared Bunless Cheeseburger Patties with Caramelized Onions, Tomato Relish, and Sour Cream Sauce
Description: A thick, juicy beef patty is seared and topped with melted cheese and slowly caramelized sweet onions, with no bun needed. A quick tomato relish and a tangy sour cream sauce finish it off.
Sale items used: New York Strip Roast ($8.99/lb); Food Club Shredded Cheese, 32 Oz ($5.00); Sweet Onions ($1.29/lb)
Prep time: 30 minutes
Serving note: Use the remaining 6 oz of freshly ground strip roast (from the 0.75 lb total) formed into 1 or 2 patties. Sear 3 to 4 minutes per side and top with 1/4 cup shredded cheese to melt. Caramelize 2 oz sliced sweet onion in 1 tsp butter over medium-low heat for 15 to 20 minutes. Make the relish from 1/4 cup canned diced tomatoes (drained), 1 tsp vinegar, and a pinch of salt and pepper. Mix the sauce from 2 Tbsp sour cream, 1 tsp Dijon, and a squeeze of lemon. Serve over a few lettuce leaves if you like. Estimated net carbs: about 7g.
Recipes:
- Low Carb Keto Burger Recipe
- Viral Bunless Flying Dutchman Burger (Inspired by In-N-Out)
- Low Carb Burger

SHOPPING LIST

Buy on sale:
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Caesar or Lite Caesar Kit (x1 pack of 2 kits): $6.00
- Cooked Shrimp, 21/30 Ct (0.5 lb): $5.00
- New York Strip Roast, Certified Angus Beef (0.75 lb): $6.74
- Butternut, Spaghetti or Acorn Squash (1 spaghetti squash, about 2.5 lb): $2.48
- Food Club Shredded Cheese, 32 Oz (x1 bag): $5.00
- Food City Fresh Whole-in-Bag Boston Butt (1 lb piece cut at the meat counter): $1.19
- Sweet Onions (1 medium, about 0.5 lb): $0.65

Pantry staples needed:
- Butter
- Heavy whipping cream (3 Tbsp)
- Sour cream (2 Tbsp)
- Dijon mustard
- Canned diced tomatoes (small can)
- Garlic (cloves and garlic powder)
- Lemon
- Olive oil
- Italian seasoning
- Paprika
- White or cider vinegar
- Salt and black pepper