Food Lion Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Pork Loin Roast or Whole Pork Tenderloin: $1/lb
- Fresh Chicken Tenderloins: Family Pack (on sale)
- Thin Sliced Boneless Chicken Breast: Family Pack (on sale)
- Chicken Drumsticks: $5/5 lb bag
- Eckrich Smoked Sausage: $1 per 12-14 oz pkg (on sale)
- Johnsonville Fresh Dinner Sausage: $1 per 7-9 oz pkg (on sale)
- Oscar Mayer Sliced Bacon: $1 per 16 oz pkg (on sale)
- Raw Shrimp Peeled and Deveined Tail-Off: $1 per 16 oz bag (on sale)
- Food Lion Cooked Shrimp: $1 per 16 oz bag (on sale)
- Cold Water Lobster Tail: $3/oz (on sale)
- Cod or Haddock Fillets: $1 per 10 oz (on sale)

Vegetables on sale:
- Broccoli Crowns: on sale
- Mini Cucumbers: $1 per 24 oz pkg (on sale)
- Hass Avocados: on sale
- Taste of Inspirations Tomatoes: on sale
- Fresh Express Salad Blends: $1 per 6-9 oz pkg (on sale)
- Green Giant Riced Veggies Cauliflower: $1 per 10 oz (on sale)
- Food Lion Baby Cut Carrots: $1/lb bag (on sale)
- Realsweet Organic Vidalia Onions: $1 per 3 lb bag (on sale)
- Strawberries: $1/lb container (on sale)
- Blueberries: $1/pint (on sale)

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Pork Tenderloin with Broccoli and Avocado
Description: A single portion of herb-seasoned pork tenderloin is roasted until juicy and golden, served alongside garlic-roasted broccoli florets. Sliced fresh avocado adds healthy fats and keeps this meal well under the 20g net carb limit.
Sale items used: Whole Pork Tenderloin ($1/lb), Broccoli Crowns (on sale), Hass Avocados (on sale)
Prep time: 35 minutes
Serving note: Approximately 6 oz of pork tenderloin, 1 cup of broccoli florets, and half of one avocado sliced
Recipes:
- Keto Pork Tenderloin Skillet Dinner
- Pork Tenderloin with Herb Mustard Sauce

Tuesday
Meal: Smoky Sausage and Cauliflower Rice Skillet with Tomatoes
Description: Sliced Eckrich smoked sausage is browned in a skillet with frozen cauliflower rice and diced fresh tomatoes, seasoned with garlic and smoked paprika. This hearty one-pan meal comes together in minutes and is naturally low in carbs.
Sale items used: Eckrich Smoked Sausage (on sale), Green Giant Riced Veggies Cauliflower ($1 per 10 oz pkg), Taste of Inspirations Tomatoes (on sale)
Prep time: 20 minutes
Serving note: About 4-5 oz of sliced sausage, half a 10 oz bag of cauliflower rice, and one medium tomato diced
Recipes:
- Sausage Cauliflower Rice Skillet
- Kielbasa, Peppers, and Cauliflower Rice Skillet

Wednesday
Meal: Baked Chicken Drumsticks with Cucumber and Salad
Description: Two well-seasoned chicken drumsticks are baked at high heat until the skin is crispy and the meat is tender and juicy. They are served with sliced mini cucumbers and a fresh salad blend lightly dressed with Ken's salad dressing.
Sale items used: Chicken Drumsticks ($5/5 lb bag), Mini Cucumbers ($1 per 24 oz pkg), Fresh Express Salad Blends (on sale)
Prep time: 45 minutes
Serving note: 2 chicken drumsticks (about 0.5 lb), 3-4 mini cucumber slices, and about 2 cups of salad blend
Recipes:
- Easy Baked Chicken Drumsticks
- Keto Chicken Drumsticks - Low Carb Baked Chicken Drumsticks

Thursday
Meal: Pan-Seared Thin Chicken Breast with Bacon, Tomatoes, and Avocado
Description: A thin-sliced boneless chicken breast is pan-seared in bacon drippings until golden, then topped with crispy bacon crumbles, diced tomatoes, and fresh avocado. This protein-packed plate is rich, satisfying, and keeps net carbs very low.
Sale items used: Thin Sliced Boneless Chicken Breast Family Pack (on sale), Oscar Mayer Sliced Bacon ($1 per 16 oz pkg), Taste of Inspirations Tomatoes (on sale), Hass Avocados (on sale)
Prep time: 25 minutes
Serving note: 1 thin chicken breast (about 5-6 oz), 2 strips of bacon, half a tomato diced, and half an avocado sliced
Recipes:
- Easy Keto Chicken Salad with Bacon and Avocado

Friday
Meal: Garlic Butter Shrimp over Riced Cauliflower with Salad
Description: Peeled and deveined shrimp are sauteed in garlic butter until pink and slightly caramelized, then served over a bed of warmed cauliflower rice. A side of crisp salad blend rounds out this light but filling low-carb meal.
Sale items used: Raw Shrimp Peeled and Deveined Tail-Off ($1 per 16 oz bag), Green Giant Riced Veggies Cauliflower ($1 per 10 oz pkg), Fresh Express Salad Blends (on sale)
Prep time: 20 minutes
Serving note: About 6 oz of shrimp, half a 10 oz bag of cauliflower rice, and 2 cups of salad blend
Recipes:
- Garlic Butter Shrimp and Cauliflower Rice
- Shrimp Scampi with Cauliflower Rice

SHOPPING LIST

Buy on sale:
- Whole Pork Tenderloin (0.4 lb, cut one portion from the smallest available): $0.40
- Eckrich Smoked Sausage (x1 pkg, 12-14 oz): $1.00
- Chicken Drumsticks (x1 bag, 5 lbs - freeze the rest for future meals): $5.00
- Thin Sliced Boneless Chicken Breast (Family Pack - freeze extra portions): $5.00
- Oscar Mayer Sliced Bacon (x1 pkg, 16 oz - use 2 strips, refrigerate remainder): $1.00
- Raw Shrimp Peeled and Deveined Tail-Off (x1 bag, 16 oz): $1.00
- Green Giant Riced Veggies Cauliflower (x2 pkgs, 10 oz each): $2.00
- Broccoli Crowns (x1 crown, approximately 0.5 lb): $1.00
- Mini Cucumbers (x1 pkg, 24 oz): $1.00
- Hass Avocados (x2 avocados): $2.00
- Taste of Inspirations Tomatoes (x1 pkg): $2.00
- Fresh Express Salad Blends (x2 pkgs, 6-9 oz): $2.00

Pantry staples needed:
- Olive oil or butter for roasting and searing
- Garlic (fresh or minced)
- Salt, black pepper, and red pepper flakes
- Smoked paprika
- Dried herbs such as rosemary, thyme, and oregano
- Salad dressing (Ken's is on sale if needed as a flavor item)