Food Lion Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Leg Quarters: $0.79/lb
- Fresh Pork Picnic: $1.49/lb
- St. Louis Style Pork Ribs: $1.88/lb
- Boneless Chicken Breast: $1.99/lb
- Boston Butt Country Style Pork Ribs: $1.99/lb
- Pilgrim's Chicken Wings: $1.99/lb
- Ball Park Beef Franks: $2.22
- Pork Chops: $2.49/lb
- Food Lion Fresh Dinner Sausage: $2.49/lb
- Hillshire Farm Smoked Dinner Sausage: $3.49
- Oscar Mayer Meat Franks: $3.49
- Beef Shoulder Roast or Bottom Round Roast: $3.99/lb
- Fresh Ground Chuck Patties: $3.99/lb
- Hormel Bacon: $4.99
- Hatfield Marinated Pork Tenderloin: $5.99/lb
- Hillshire Farm Thin Sliced Lunchmeat: $4.99
- Hormel Pepperoni: $5.99
- Raw Shrimp: $5.99/lb
- Atlantic Salmon Side: $5.99/lb
- Dockside Classics: $6.99/lb
- Shrimp Ring: $6.99
- Snow Crab Clusters: $8.22
- Miami Beef Smashed Burgers or 100% Beef Patties: $4.99

Vegetables on sale:
- Zucchini or Yellow Squash: $0.99/lb
- Fresh Corn on the Cob: $0.50 each (note: corn is moderate carb, used sparingly as a side accent only)
- Vidalia Sweet Onions: $0.79/lb
- Red Vine Tomatoes: $1.99 for 4 lb bag
- Food Lion Rainbow Bell Peppers: $3.00 for 3-pack
- Sweet Lettuce: $1.49 each
- Fresh Asparagus: $2.49/lb
- Express Chopped Salad Kits: $3.49
- Caesar Salad Kits: $3.49

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Leg Quarters with Roasted Zucchini and Asparagus
Description: Juicy bone-in chicken leg quarters are seasoned with pantry spices and oven-roasted until the skin is golden and crispy. They are served alongside roasted zucchini and asparagus tossed in butter for a satisfying, simple low-carb dinner.
Sale items used: Fresh Chicken Leg Quarters ($0.79/lb), Zucchini or Yellow Squash ($0.99/lb), Fresh Asparagus ($2.49/lb), Land O Lakes Butter Quarters ($3.49)
Prep time: 15 minutes active, 45 minutes total
Serving note: 4 leg quarters (approximately 3 lbs total), 1.5 lbs zucchini sliced into half-moons, 1 lb asparagus trimmed, 2 tablespoons butter melted over vegetables before roasting
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 pan-seared with colorful rainbow bell peppers and sweet Vidalia onion in a savory one-pan skillet. This quick weeknight meal comes together in under 30 minutes and delivers bold smoky flavor with very low net carbs.
Sale items used: Hillshire Farm Smoked Dinner Sausage ($3.49), Food Lion Rainbow Bell Peppers ($3.00 for 3-pack), Vidalia Sweet Onions ($0.79/lb), Land O Lakes Butter Quarters ($3.49)
Prep time: 25 minutes
Serving note: 2 packages Hillshire Farm Smoked Dinner Sausage sliced into coins, 3 bell peppers sliced, 0.5 lb onion sliced thin, 1 tablespoon butter for the skillet
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: Atlantic salmon fillets are seared in a hot skillet with butter until the outside is golden and the inside is tender and flaky, providing rich omega-3 flavor. They are plated over a crisp Caesar salad kit for a restaurant-quality low-carb dinner at a fraction of the usual cost.
Sale items used: Atlantic Salmon Side ($5.99/lb), Caesar Salad Kits ($3.49), Land O Lakes Butter Quarters ($3.49)
Prep time: 20 minutes
Serving note: 2 lbs salmon side portioned into 4 equal fillets (about 8 oz each), 2 Caesar salad kits to provide a generous bed of greens for 4 people, 2 tablespoons butter for searing
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 Vidalia onion and diced tomato, then served in crisp sweet lettuce cups and topped with a quick cream cheese and sour cream sauce for richness. This deconstructed low-carb bowl is filling, flavorful, and endlessly customizable at the table.
Sale items used: Fresh Ground Chuck Patties ($3.99/lb), Sweet Lettuce ($1.49 each), Red Vine Tomatoes ($1.99 for 4 lb bag), Vidalia Sweet Onions ($0.79/lb), Philadelphia Cream Cheese ($2.50), Food Lion Squeeze Sour Cream ($2.49)
Prep time: 25 minutes
Serving note: 1.5 lbs ground chuck (break patties apart in the pan), 2 heads sweet lettuce separated into cups, 2 medium tomatoes diced from the bag, 0.25 lb onion diced, 4 oz cream cheese softened and stirred with 4 tablespoons sour cream into a drizzle sauce
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: Meaty country style pork ribs are seasoned with garlic, smoked paprika, and black pepper then slow-roasted low and slow until fork-tender and caramelized on the outside. A quick saute of zucchini and fresh tomato in butter rounds out the plate with color and a light, summery contrast to the rich pork.
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), Land O Lakes Butter Quarters ($3.49)
Prep time: 20 minutes active, 2 hours total (oven braise)
Serving note: 2.5 lbs country style ribs (roughly 2 to 3 ribs per person), 1.5 lbs zucchini sliced, 2 medium tomatoes diced, 1 tablespoon butter for the saute
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 (3 lbs): $2.37
- Fresh Asparagus (1 lb): $2.49
- Zucchini or Yellow Squash (3 lbs total across Monday and Friday): $2.97
- Land O Lakes Butter Quarters (1 pack): $3.49
- Hillshire Farm Smoked Dinner Sausage (x2 packages): $6.98
- Food Lion Rainbow Bell Peppers (x1 pack of 3): $3.00
- Vidalia Sweet Onions (0.75 lb total across Tuesday and Thursday): $0.60
- Atlantic Salmon Side (2 lbs): $11.98
- Caesar Salad Kits (x2): $6.98
- Fresh Ground Chuck Patties (1.5 lbs): $5.99
- Sweet Lettuce (x2 heads): $2.98
- Red Vine Tomatoes (x1 bag, 4 lbs - used across Thursday and Friday): $1.99
- Philadelphia Cream Cheese (x1): $2.50
- Food Lion Squeeze Sour Cream (x1): $2.49
- Boston Butt Country Style Pork Ribs (2.5 lbs): $4.98

Pantry staples needed:
- Olive oil or avocado oil (for roasting and searing)
- Garlic powder
- Smoked paprika
- Onion powder
- Salt and black pepper
- Dried Italian seasoning or thyme
- Garlic cloves (fresh, optional for saute)