Food Lion Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Leg Quarters: $0.79/lb
- Food Lion Fresh Dinner Sausage: $2.49/lb
- Hillshire Farm Smoked Dinner Sausage: $3.49
- Atlantic Salmon Side: $5.99/lb
- Fresh Ground Chuck Patties: $3.99/lb
- Boston Butt Country Style Pork Ribs: $1.99/lb

Vegetables on sale:
- Zucchini or Yellow Squash: $0.99/lb
- Fresh Asparagus: $2.49/lb
- Food Lion Rainbow Bell Peppers: $3.00 for 3 Pkg.
- Red Vine Tomatoes: $1.99 for 4 lb. Bag
- Sweet Lettuce: $1.49 each

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Leg Quarters with Roasted Zucchini and Asparagus
Description: Two juicy chicken leg quarters are seasoned with garlic, olive oil, salt, pepper, and smoked paprika, then roasted in the oven until the skin is golden and crispy. Sliced zucchini and trimmed asparagus spears are tossed in olive oil and roasted alongside the chicken on the same sheet pan for an easy, low-carb one-pan dinner.
Sale items used: Fresh Chicken Leg Quarters ($0.79/lb), Zucchini or Yellow Squash ($0.99/lb), Fresh Asparagus ($2.49/lb)
Prep time: 10 minutes active, 45 minutes total
Serving note: 2 chicken leg quarters (approximately 1.5 lbs total), 0.5 lb zucchini, 0.5 lb asparagus - serves 2
Recipes:
- Crispy Baked Chicken Leg Quarters (Keto/Low Carb)
- Baked Chicken and Zucchini Casserole with Tomatoes
- Keto Creamy Chicken and Asparagus Recipe

Tuesday
Meal: Smoked Sausage and Bell Pepper Skillet
Description: Sliced Hillshire Farm Smoked Dinner Sausage is browned in a skillet with colorful rainbow bell pepper strips and sliced Vidalia onion, seasoned with garlic and Italian herbs. This quick one-pan skillet meal is hearty, satisfying, and keeps net carbs well under 20g per serving.
Sale items used: Hillshire Farm Smoked Dinner Sausage ($3.49), Food Lion Rainbow Bell Peppers ($3.00 for 3 Pkg.), Vidalia Sweet Onions ($0.79/lb)
Prep time: 20 minutes
Serving note: 1 full package (13 oz) smoked sausage sliced and divided between 2 servings, 2 bell peppers sliced, 0.25 lb onion - serves 2
Recipes:
- Smoked Sausage with Peppers and Onions Skillet (Keto & Low Carb)
- Sausage and Peppers Skillet - Fast, Low Carb, and Delicious!
- Smoked Sausage And Peppers Skillet

Wednesday
Meal: Pan-Seared Salmon with Caesar Salad
Description: Two salmon fillets are seasoned with salt, pepper, and a squeeze of lemon, then seared skin-side down in a hot skillet with butter until golden and cooked through. Each plate is served alongside a generous portion of Caesar salad kit, which includes crisp romaine, Caesar dressing, and Parmesan - skip the croutons to keep it low-carb.
Sale items used: Atlantic Salmon Side ($5.99/lb), Caesar Salad Kits ($3.49)
Prep time: 15 minutes
Serving note: Approximately 1 lb salmon (two 8 oz fillets), 1 Caesar Salad Kit divided between 2 servings (discard croutons) - serves 2
Recipes:
- Salmon Caesar Salad
- Low Carb Keto Salmon Caesar Avocado Salad Recipe
- Salmon Caesar Salad with Capers

Thursday
Meal: Ground Chuck Lettuce Wrap Bowls with Tomato and Cream Cheese Sauce
Description: Seasoned ground chuck is browned with garlic and onion, then served in crisp sweet lettuce leaves and topped with a warm, creamy sauce made from softened Philadelphia Cream Cheese blended with diced Red Vine Tomatoes and a splash of beef broth. The result is a rich, satisfying low-carb bowl with fresh crunch from the lettuce and a savory, tangy cream sauce.
Sale items used: Fresh Ground Chuck Patties ($3.99/lb), Sweet Lettuce ($1.49 each), Philadelphia Cream Cheese ($2.50), Red Vine Tomatoes ($1.99 for 4 lb. Bag)
Prep time: 25 minutes
Serving note: 1 lb ground chuck divided into 2 servings, 1 head sweet lettuce, half block (4 oz) cream cheese, 2 medium tomatoes diced - serves 2
Recipes:
- Low Carb Lettuce Wraps With Beef
- Low Carb Burger Lettuce Wraps
- Philly Cheesesteak Lettuce Wraps (keto + low carb)

Friday
Meal: Boston Butt Country Style Pork Ribs with Zucchini and Tomato Saute
Description: Two to three country style pork rib portions are seasoned with a low-carb dry rub of smoked paprika, garlic powder, cumin, salt, and pepper, then baked low and slow until tender and caramelized. While the ribs rest, sliced zucchini and diced tomato are quickly sauteed in butter with garlic and fresh herbs for a bright, colorful side that keeps the meal well within the low-carb limit.
Sale items used: Boston Butt Country Style Pork Ribs ($1.99/lb), Zucchini or Yellow Squash ($0.99/lb), Red Vine Tomatoes ($1.99 for 4 lb. Bag - already purchased Monday)
Prep time: 15 minutes active, 90 minutes total
Serving note: Approximately 1.5 lbs pork ribs (3 portions), 0.5 lb zucchini, 1 medium tomato - serves 2
Recipes:
- Country Style Pork Ribs In The Oven (Low Carb)
- Easy Oven-Baked Country Style Ribs
- Easy Crock Pot Boneless Country Style BBQ Pork Ribs

SHOPPING LIST

Buy on sale:
- Fresh Chicken Leg Quarters (1.5 lbs): $1.19
- Hillshire Farm Smoked Dinner Sausage (x1 pack): $3.49
- Food Lion Rainbow Bell Peppers (x1 pack of 3): $3.00
- Vidalia Sweet Onions (0.5 lb): $0.40
- Atlantic Salmon Side (1 lb): $5.99
- Caesar Salad Kit (x1): $3.49
- Fresh Ground Chuck Patties (1 lb): $3.99
- Sweet Lettuce (x1 head): $1.49
- Philadelphia Cream Cheese (x1 block): $2.50
- Red Vine Tomatoes (x1 bag - 4 lb bag used across Thursday and Friday): $1.99
- Boston Butt Country Style Pork Ribs (1.5 lbs): $2.99
- Zucchini or Yellow Squash (1 lb total - used Monday and Friday): $0.99
- Fresh Asparagus (0.5 lb): $1.25

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Ground cumin
- Italian seasoning
- Beef broth (small carton or bouillon)
- Lemon (1 fresh lemon for salmon)