Giant Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Leg Quarters: $0.49/lb
- St. Louis-Style Pork Ribs: $2.49/lb
- 73% Lean Ground Beef: $4.99/lb
- Logan's Smoked Dinner Sausage: $4.99 each
- Salmon Fillets: $5.99/lb
- Perdue Boneless, Skinless Chicken Breasts, Thins or Tenders: $1.99/lb
- 8-Piece Dark Meat Chicken: $2.99 each
- Snow Crab Clusters: $7.99/lb
- Shrimp: $7.99/lb
- Beef Short Ribs: $2.99/lb
- Giant Ham Steak Slice: $2.99/lb
- Giant Chicken Wings: $0.99/lb
- Oscar Mayer Sliced Bacon: $3.99 each
- Porterhouse or T-Bone Steak: $4.29/lb

Vegetables on sale:
- Asparagus: $2.49/lb
- Cabbage: $0.99/lb
- Giant Green Beans: $2.49 each
- Yellow or Green Squash: $0.99/lb
- Dole Salad Blends: $2.49 each
- Grape Tomatoes: $1.49 each
- Green or Ripe Avocados: $0.99 each
- Eggplant: $1.49/lb
- Nature's Promise Organic Kale: $2.49 each
- Beefsteak Tomatoes: $1.49/lb
- Vidalia Onions: $0.99/lb
- Cucumbers or Green Peppers: $0.99 each
- Yellow or Green Squash: $0.99/lb
- Giant Salad Bowls: $2.49 each

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Leg Quarters with Roasted Asparagus and Cabbage Slaw
Description: Two chicken leg quarters are seasoned with Old Bay and baked until golden and crispy, served alongside tender oven-roasted asparagus spears. A simple cabbage slaw dressed with mayo, a splash of vinegar, and salt rounds out the plate with a cool, crunchy contrast - all well under 20g net carbs.
Sale items used: Fresh Chicken Leg Quarters, Asparagus, Cabbage, Old Bay Seasoning, Giant Mayonnaise
Prep time: 50 minutes
Serving note: 2 leg quarters (approx. 1 lb), 0.5 lb asparagus, 0.25 lb cabbage shredded for slaw
Recipes:
- Keto Chicken Legs - Parmesan Crusted
- Crispy Baked Chicken Quarters - Ferguson Farms
- Oven Baked Chicken Thighs with Asparagus

Tuesday
Meal: St. Louis Pork Rib Sheet Pan Dinner with Roasted Green Beans and Squash
Description: Rather than buying a full rack, purchase approximately 1 lb of St. Louis-style pork ribs (ask the butcher to cut a partial slab) and rub them with McCormick Grill Mates seasoning, then roast low and slow on a sheet pan until tender. Green beans and sliced yellow squash roast alongside the ribs in the drippings for a simple one-pan low-carb dinner.
Sale items used: St. Louis-Style Pork Ribs, Giant Green Beans, Yellow or Green Squash, McCormick Grill Mates Bottle Blends
Prep time: 90 minutes
Serving note: Approx. 1 lb ribs (3-4 bone section), 1 cup green beans, 1 small squash sliced
Recipes:
- Sausage and Green Beans Sheet Pan Dinner
- Sheet Pan Pork Chops with Green Beans
- Sausage Sheet Pan Dinner

Wednesday
Meal: Ground Beef Taco Bowls with Avocado, Salad Greens, and Grape Tomatoes
Description: Seasoned ground beef is cooked with cumin, chili powder, and garlic then served over a bed of salad greens in place of rice or tortillas, keeping this bowl fully low-carb. Sliced avocado, grape tomatoes, shredded cheese, and a dollop of sour cream complete the bowl with rich flavor and healthy fats.
Sale items used: 73% Lean Ground Beef, Dole Salad Blends, Grape Tomatoes, Green or Ripe Avocados, Kraft Shredded Cheese, Breakstone's Sour Cream or Dip
Prep time: 25 minutes
Serving note: 0.5 lb ground beef, 2 large handfuls salad greens, half an avocado, a small handful of grape tomatoes, 2 tbsp shredded cheese, 1 tbsp sour cream
Recipes:
- Ground Beef Taco Salad - Keto Bowls
- Low-Carb Ground Beef Taco Salad Bowl
- Keto Taco Salad Recipe

Thursday
Meal: Smoked Sausage and Eggplant Skillet with Kale
Description: Sliced Logan's Smoked Dinner Sausage is browned in a skillet then tossed with cubed eggplant and hearty kale, cooked down with garlic, olive oil, and a splash of San-J Tamari for a savory umami-forward one-pan meal. This dish is naturally low-carb, high in protein and fiber, and comes together quickly on a weeknight.
Sale items used: Logan's Smoked Dinner Sausage, Eggplant, Nature's Promise Organic Kale, San-J Tamari Sauce
Prep time: 30 minutes
Serving note: Half the sausage package (save the rest), half a medium eggplant (approx. 0.4 lb), 2 large handfuls kale, 1 tbsp tamari
Recipes:
- Italian Sausage and Kale Skillet
- Sausage and Kale Skillet
- Easy 30 Minute Kale and Sausage Stir Fry

Friday
Meal: Pan-Seared Salmon Fillets with Roasted Asparagus and Avocado
Description: A 6 oz salmon fillet is seasoned with Old Bay, seared skin-side down in a hot skillet until the skin is crispy, then finished in the oven for a perfectly flaky center. Roasted asparagus spears and sliced fresh avocado serve as the ideal low-carb accompaniments, with a squeeze of lemon and a drizzle of olive oil to finish.
Sale items used: Salmon Fillets, Asparagus, Green or Ripe Avocados, Old Bay Seasoning
Prep time: 25 minutes
Serving note: One 6 oz salmon fillet (approx. 0.4 lb), 0.5 lb asparagus, half an avocado sliced
Recipes:
- Keto Sheet Pan Salmon & Asparagus
- Effortless 20-Minute Low-Carb Baked Salmon and Asparagus
- Garlic Butter Salmon and Asparagus

SHOPPING LIST

Buy on sale:
- Fresh Chicken Leg Quarters (approx. 1.5 lbs for 2 quarters): $0.74
- Asparagus (1 lb total - split across Monday and Friday): $2.49
- Cabbage (0.5 lb for slaw): $0.50
- Old Bay Seasoning (x1 container): $3.99
- Giant Mayonnaise (x1 jar): $2.49
- St. Louis-Style Pork Ribs (1 lb partial rack): $2.49
- Giant Green Beans (x1 bag): $2.49
- Yellow or Green Squash (0.5 lb): $0.50
- McCormick Grill Mates Bottle Blends (x1): $2.49
- 73% Lean Ground Beef (0.5 lb): $2.50
- Dole Salad Blends (x1 bag): $2.49
- Grape Tomatoes (x1 container): $1.49
- Green or Ripe Avocados (x2 avocados): $1.98
- Kraft Shredded Cheese (x1 bag): $1.99
- Breakstone's Sour Cream or Dip (x1): $1.99
- Logan's Smoked Dinner Sausage (x1 package): $4.99
- Eggplant (0.5 lb): $0.75
- Nature's Promise Organic Kale (x1 bag): $2.49
- San-J Tamari Sauce (x1 bottle): $3.99
- Salmon Fillets (0.4 lb for one fillet): $2.40

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Cumin
- Chili powder
- Apple cider vinegar (for slaw)
- Lemon (for salmon)