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
- Johnsonville Fresh Dinner Sausage: $7-9 oz pkg
- Eckrich Smoked Sausage: $12-14 oz pkg
- Oscar Mayer Sliced Bacon: $16 oz pkg
- Raw Shrimp Peeled and Deveined Tail-Off: $16 oz bag
- Food Lion Cooked Shrimp: $16 oz bag
- Cod or Haddock Fillets: $10 oz
- Flounder Fillets: $32 oz pkg
- Beef Chuck Roast: on sale
- Pork Chops Center Cut Bone-In: on sale
- Cold Water Lobster Tail: $3/oz
- Smithfield Marinated Pork Loin Filet: $23 oz pkg

Vegetables on sale:
- Broccoli Crowns: on sale
- Mini Cucumbers: $24 oz pkg
- Taste of Inspirations Tomatoes: on sale
- Fresh Express Salad Blends: $6-9 oz pkg
- Hass Avocados: on sale
- Realsweet Organic Vidalia Onions: $3 lb bag
- Food Lion Baby Cut Carrots: $1/lb bag
- Mini Potatoes: $14 oz (not used - not low-carb)
- Green Giant Riced Veggies Cauliflower: $10 oz frozen pkg

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Pork Tenderloin with Broccoli and Avocado
Description: A whole pork tenderloin is seasoned with garlic, rosemary, and olive oil then roasted until juicy and tender, yielding generous slices for two. It is served alongside roasted broccoli crowns and creamy sliced avocado for a satisfying low-carb plate.
Sale items used: Boneless Pork Loin Roast or Whole Pork Tenderloin, Broccoli Crowns, Hass Avocados
Prep time: 35 minutes
Serving note: Use approximately 1 lb of pork tenderloin total, half a large broccoli crown per person, and one avocado split between two servings.
Recipes:
- Keto Pork Tenderloin Skillet Dinner
- Pork Tenderloin with Herb Mustard Sauce

Tuesday
Meal: Smoky Sausage and Cauliflower Rice Skillet with Tomatoes
Description: Sliced smoked sausage is browned in a skillet with diced Vidalia onion, then tossed with cauliflower rice and fresh chopped tomatoes for a hearty one-pan dinner. The dish is seasoned with smoked paprika and garlic to deepen the savory flavor without adding carbs.
Sale items used: Eckrich Smoked Sausage, Green Giant Riced Veggies Cauliflower, Taste of Inspirations Tomatoes, Realsweet Organic Vidalia Onions
Prep time: 25 minutes
Serving note: Use one 12-14 oz pkg of smoked sausage split between two servings, one 10 oz bag of riced cauliflower, and one medium tomato total.
Recipes:
- Sausage Cauliflower Rice Skillet
- Kielbasa, Peppers, and Cauliflower Rice Skillet

Wednesday
Meal: Baked Chicken Drumsticks with Cucumber and Salad
Description: Chicken drumsticks are coated in olive oil and a simple herb-and-spice rub then baked until the skin is golden and crispy. They are paired with cool sliced mini cucumbers and a fresh salad blend lightly dressed with Ken's dressing for a light, crunchy contrast.
Sale items used: Chicken Drumsticks, Mini Cucumbers, Fresh Express Salad Blends, Ken's Salad Dressing
Prep time: 45 minutes
Serving note: Use 3 drumsticks per person (6 total from the 5 lb bag, saving the rest), half the cucumber pack between two servings, and one salad blend bag shared between two.
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: Thin sliced boneless chicken breasts are pan-seared in the rendered fat from crispy bacon strips, then topped with diced fresh tomatoes and sliced avocado for a warm, satisfying low-carb plate. The combination of protein, healthy fat, and bright tomato makes this a quick and flavorful weeknight meal.
Sale items used: Thin Sliced Boneless Chicken Breast, Oscar Mayer Sliced Bacon, Taste of Inspirations Tomatoes, Hass Avocados
Prep time: 20 minutes
Serving note: Use 2 thin chicken breast cutlets per person (about 1 lb total), 3 to 4 bacon strips per person, one tomato, and one avocado split between two servings.
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 quickly in garlic butter with a squeeze of lemon and a pinch of red pepper flakes, then served over warm riced cauliflower. A crisp salad blend on the side rounds out the meal with freshness and crunch.
Sale items used: Raw Shrimp Peeled and Deveined Tail-Off, Green Giant Riced Veggies Cauliflower, Fresh Express Salad Blends, Ken's Salad Dressing
Prep time: 20 minutes
Serving note: Use one 16 oz bag of shrimp split evenly between two servings, one 10 oz bag of riced cauliflower, and one salad blend bag shared between two.
Recipes:
- Garlic Butter Shrimp and Cauliflower Rice
- Shrimp Scampi with Cauliflower Rice

SHOPPING LIST

Buy on sale:
- Whole Pork Tenderloin, approx. 1 lb (Boneless Pork Loin Roast or Whole Pork Tenderloin at $1/lb): $1.00
- Chicken Drumsticks, 5 lb bag: $5.00
- Thin Sliced Boneless Chicken Breast, 1 Family Pack: $6.00
- Eckrich Smoked Sausage, x1 pkg (12-14 oz): $3.50
- Oscar Mayer Sliced Bacon, x1 pkg (16 oz): $5.00
- Raw Shrimp Peeled and Deveined Tail-Off, x1 bag (16 oz): $8.00
- Broccoli Crowns, x1 crown: $2.00
- Mini Cucumbers, x1 pkg (24 oz): $3.50
- Taste of Inspirations Tomatoes, x2 (used Monday and Thursday): $4.00
- Hass Avocados, x2 (one for Monday, one for Thursday): $3.00
- Fresh Express Salad Blends, x2 bags (one for Wednesday, one for Friday): $6.00
- Green Giant Riced Veggies Cauliflower, x2 bags (Tuesday and Friday): $6.00
- Realsweet Organic Vidalia Onions, 3 lb bag: $3.00
- Ken's Salad Dressing, x1 bottle (16 oz): $3.50

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Dried rosemary or Italian seasoning
- Red pepper flakes
- Lemon (fresh or bottled juice)