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: Center-cut loin chops are sliced into tender medallions, seared golden, and finished in a quick Dijon cream sauce for two. A crisp Caesar salad with no croutons rounds out the plate.
Sale items used: Boneless Pork Chops, Center Cut ($3.99/lb); Food Club Heavy Whipping Cream ($3.59); Caesar or Lite Caesar Kit (2 for $6.00)
Prep time: 25 minutes
Serving note: Use 1 lb boneless center-cut pork chops (about 2 large chops, cut into 6 medallions). Use 1/2 cup heavy cream and 1 tbsp Dijon for the sauce. Serve with 1 Caesar kit, using the romaine, dressing, and cheese and leaving out the croutons. This comes to roughly 6g net carbs per serving.
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 hearty ground round and tomato sauce for two. Shredded cheese is melted on top until bubbly.
Sale items used: Butternut, Spaghetti or Acorn Squash ($0.99/lb); Ground Round 85% Lean ($6.99/lb); Food Club Beans or Tomatoes ($0.69); Food Club Shredded Cheese ($5.00)
Prep time: 15 minutes prep, 45 minutes baking and simmering (60 minutes total)
Serving note: Use 1 spaghetti squash (assumed about 2.5 lbs), halved and roasted. Brown 1.5 lbs ground round (of the 3 lb sale pack) with 1 can diced tomatoes, 1 tbsp tomato paste, garlic, and Italian seasoning, which makes enough sauce for leftovers. Top each squash half with 1/2 cup shredded cheese. Serve about 1 cup squash per person, roughly 15g net carbs per serving. To save time, roast the squash up to a day ahead and reheat it, then simmer the sauce while it warms.
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 so they stay tender. They are served over a crunchy Caesar salad for a fast dinner for two.
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: Use 1 lb cooked shrimp (about 20 to 24 shrimp), thawed and patted dry. Warm them for 2 to 3 minutes in 3 tbsp butter with 3 cloves garlic and the juice of 1/2 lemon. Serve over the second Caesar kit with the croutons left out. This comes to roughly 5g net carbs per serving.
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 Boston butt roasts low and slow on a bed of sweet onions until it is fork-tender and the onions turn jammy. It is served with buttery spaghetti squash strands for two, with pork left over for lunches.
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: 20 minutes active, about 4 hours roasting
Serving note: Choose the smallest bag, assumed about 4 lbs. Rub it with salt, pepper, paprika, and garlic powder, then roast at 300F on 1 lb sliced sweet onions for about 4 hours. Roast 1 spaghetti squash (assumed about 2.5 lbs) alongside it for the last 45 minutes and toss with 2 tbsp butter. Serve about 6 oz pork, 1/2 cup onions, and 1 cup squash per person, roughly 14g net carbs. Start the roast by early afternoon, or roast it the day before and reheat it covered with its juices. Freeze the leftover pork in portions.

Friday
Meal: Pan-Seared Bunless Cheeseburger Patties with Caramelized Onions, Tomato Relish, and Sour Cream Sauce
Description: Thick ground round patties are seared and topped with melted cheese, then served with no bun on a pile of caramelized onions. A quick tomato relish and a tangy sour cream sauce finish the plate for two.
Sale items used: Ground Round 85% Lean ($6.99/lb); Food Club Shredded Cheese ($5.00); Sweet Onions ($1.29/lb); Food Club Beans or Tomatoes ($0.69); Food Club Sour Cream ($1.99)
Prep time: 40 minutes
Serving note: Use the remaining 1.5 lbs ground round, formed into four 6 oz patties. Sear 2 patties for dinner and freeze the other 2 raw. Top each patty with 1/4 cup shredded cheese. Caramelize about 1 lb sweet onions (half of it for the relish and topping) in butter for 25 minutes. Make the relish from 1 drained can diced tomatoes, 2 tbsp minced onion, 1 tbsp vinegar, and salt. For the sauce, mix 1/2 cup sour cream with 1 tsp mustard, garlic powder, and a squeeze of lemon. This comes to roughly 16g net carbs per serving.
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 (1 lb): $3.99
- Caesar or Lite Caesar Kit (x2 kits, one 2-for-$6.00 deal): $6.00
- Food Club Heavy Whipping Cream (x1): $3.59
- Ground Round 85% Lean (3 lbs): $20.97
- Spaghetti Squash (about 5 lbs, 2 squash): $4.95
- Food Club Shredded Cheese, 32 Oz (x1): $5.00
- Food Club Tomatoes (x2 cans): $1.38
- Cooked Shrimp, 21/30 Ct (1 lb): $9.99
- Food City Boston Butt (about 4 lbs): $4.76
- Sweet Onions (2 lbs): $2.58
- Food Club Sour Cream (x1): $1.99

Pantry staples needed:
- Butter
- Olive oil
- Salt and black pepper
- Dijon mustard
- Yellow mustard
- Garlic (fresh) and garlic powder
- Lemons
- Tomato paste
- Italian seasoning
- Smoked paprika
- White or red wine vinegar