Giant Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Split Chicken Breasts: $1.99/lb
- Wright Brand Smoked Sausage: $3.99 for 12 oz. pkg
- Tilapia Fillets: $7.99/lb
- Logan's Smoked Dinner Sausage: $4.99 for 14 oz. pkg
- St. Louis-Style Pork Ribs: $3.99/lb

Vegetables on sale:
- Yellow or Green Squash: $1.49/lb
- Grape Tomatoes: $2.49 for 10 oz. pkg
- Cabbage: $0.49/lb
- Giant Romaine Hearts: $2.49 for 3 ct. bag
- Giant Mini Cucumbers: $1.99 for 14 oz.
- Jumbo or Mini Avocados: $1.99 each
- Eggplant: $1.49 each
- Green Beans: $2.49/lb

5-DAY MEAL PLAN

Monday
Meal: Baked Split Chicken Breasts with Roasted Yellow Squash and Grape Tomatoes
Description: A single split chicken breast is seasoned with olive oil, garlic, and Italian herbs, then baked until golden and juicy alongside sliced yellow squash and halved grape tomatoes. The tomatoes blister and caramelize in the oven, creating a light, naturally saucy accompaniment that keeps this meal well under 10g net carbs.
Sale items used: Fresh Split Chicken Breasts, Yellow or Green Squash, Grape Tomatoes
Prep time: 35 minutes
Serving note: 1 split chicken breast (about 0.5 lb), roughly 1/2 lb yellow squash sliced into half-moons, and about 1/3 of the 10 oz. grape tomato pkg (save the rest for Wednesday)
Recipes:
- This Tuscan Chicken Zucchini Casserole is My Favorite Way to Use Up Summer Zucchini
- Baked Chicken and Zucchini Casserole with Tomatoes - Low Carb Yum

Tuesday
Meal: Wright Brand Smoked Sausage and Cabbage Skillet
Description: Half a package of sliced smoked sausage is pan-seared until browned, then tossed with shredded cabbage, a splash of apple cider vinegar, and a pinch of caraway or red pepper flakes for a hearty one-pan skillet. This classic low-carb combination comes together in under 20 minutes and clocks in at roughly 6g net carbs per serving.
Sale items used: Wright Brand Smoked Sausage, Cabbage
Prep time: 20 minutes
Serving note: About 6 oz. (half the 12 oz. pkg) of smoked sausage sliced into coins, and roughly 1/2 lb cabbage shredded (about 1/4 of a small head); freeze or refrigerate remaining sausage for another use
Recipes:
- Easy Fried Cabbage and Sausage - Low Carb Yum

Wednesday
Meal: Pan-Seared Tilapia Fillets over Romaine with Cucumber and Avocado
Description: A single tilapia fillet is seasoned with salt, pepper, and a squeeze of lemon, then pan-seared in olive oil until flaky and golden, and laid over a bed of crisp chopped romaine with sliced mini cucumber, diced avocado, and remaining grape tomatoes. A drizzle of Ken's salad dressing or a simple olive oil and lemon vinaigrette ties it all together for a fresh, satisfying meal under 8g net carbs.
Sale items used: Tilapia Fillets, Giant Romaine Hearts, Giant Mini Cucumbers, Jumbo or Mini Avocados, Grape Tomatoes (remainder from Monday)
Prep time: 20 minutes
Serving note: 1 tilapia fillet (about 0.5 lb), 1 romaine heart from the 3 ct. bag, 2 to 3 mini cucumbers from the bag, 1 avocado, and the remaining grape tomatoes from Monday
Recipes:
- Tilapia Salad with Spinach and Creamy Avocado Dressing - Low Carb Yum

Thursday
Meal: Logan's Smoked Dinner Sausage with Eggplant and Green Beans
Description: About half the package of Logan's sausage is sliced and sauteed with cubed eggplant and trimmed green beans in olive oil with garlic, smoked paprika, and a splash of chicken broth for a deeply savory, smoky skillet dinner. Everything cooks in one pan and the meal comes in around 9g net carbs, with leftovers from the sausage package ready for snacking or another quick meal.
Sale items used: Logan's Smoked Dinner Sausage, Eggplant, Green Beans
Prep time: 25 minutes
Serving note: About 7 oz. of sausage (half the 14 oz. pkg), 1/2 of 1 eggplant cubed (save the rest or use whole if preferred), and about 1/2 lb green beans trimmed; reserve remaining sausage in the fridge

Friday
Meal: St. Louis-Style Pork Ribs with Roasted Green Beans and a Vinegar Slaw
Description: Rather than buying a full rack, pick up just 1 lb of St. Louis-style ribs from the butcher counter - enough for a generous single-serving portion - seasoned with Giant Grill Seasoning and roasted low and slow in the oven until tender. Serve alongside the remaining green beans roasted with olive oil and a quick vinegar slaw made from the rest of the cabbage, tossed with white vinegar, olive oil, salt, and a pinch of celery seed for a tangy, crunchy side that adds only about 4g net carbs.
Sale items used: St. Louis-Style Pork Ribs, Green Beans (remainder), Cabbage (remainder)
Prep time: 90 minutes (mostly hands-off oven time)
Serving note: 1 lb of ribs requested at the butcher counter, roughly 1/3 lb green beans (remainder from Thursday purchase), and the remaining cabbage from Tuesday shredded for slaw
Recipes:
- St Louis Style Ribs Recipe (Oven Baked )
- Keto Oven Baked Pork Ribs | Memphis-Style - apinchfromthepatio.com

SHOPPING LIST

Buy on sale:
- Fresh Split Chicken Breasts (0.5 lb): $1.00
- Yellow or Green Squash (0.5 lb): $0.75
- Grape Tomatoes (1 pkg, 10 oz.): $2.49
- Wright Brand Smoked Sausage (1 pkg, 12 oz.): $3.99
- Cabbage (1 lb): $0.49
- Tilapia Fillets (0.5 lb): $4.00
- Giant Romaine Hearts (1 pkg, 3 ct.): $2.49
- Giant Mini Cucumbers (1 pkg, 14 oz.): $1.99
- Jumbo or Mini Avocados (1): $1.99
- Logan's Smoked Dinner Sausage (1 pkg, 14 oz.): $4.99
- Eggplant (1): $1.49
- Green Beans (1 lb): $2.49
- St. Louis-Style Pork Ribs (1 lb): $3.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and pepper
- Italian seasoning or dried herbs
- Smoked paprika
- Red pepper flakes
- Apple cider vinegar or white vinegar
- Celery seed
- Chicken broth (small amount)
- Lemon (fresh)