Giant Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Nature's Promise Beef, Poultry, Pork or Packaged Meat: $5.99/lb
- Salmon Fillets: $9.99/lb
- Giant Rotisserie Chicken: $7.99 each
- Fresh Split Chicken Breasts: $1.99/lb
- St. Louis-Style Pork Ribs: $3.99/lb
- Ben's Chili Bowl Half Smokes: $5.99 for 16 oz. pkg
- Littleneck Clams: $12.99 for 18 ct.
- Logan's Smoked Dinner Sausage: $4.99 for 14 oz. pkg
- Hahn's Corned Beef: $8.99/lb
- Blue Catfish Fillets: $14.99/lb
- Roseda Farm Black Angus Burgers: $7.99 for 24 oz. pkg
- MVP Beef Local Burgers: $7.99 for 24 oz. pkg
- Stachowski All Beef Hot Dogs: $5.99 for 12-14 oz. pkg
- Tilapia Fillets: $7.99/lb
- Extra Jumbo Cooked Cocktail Shrimp: $12.99 for 16-20 ct.
- Next Wave Mussels: $5.99 for 6 oz. pkg
- Extra Jumbo Raw Argentine Red Shrimp: $14.99 for 16-20 ct.
- Greenstone Fresh Lamb: $10.99/lb
- Kevin's Chicken in or Filets Entrees: $6.99 for 16 oz. pkg
- Just Bare Roasted or Lightly Breaded Chicken: $5.99 for 19.2-24 oz. pkg
- Oscar Mayer Basic Lunchables: $2.49 for 22.5-44 oz. pkg
- Smithfield Marinated: $6.99 for 18.4-23 oz. pkg
- Perdue Breaded Refrigerated Chicken: $4.99 for 12 oz. pkg, Buy 1 Get 1 Free
- Wright Brand Smoked Sausage: $3.99 for 12 oz. pkg
- Hebrew National Beef Franks: $4.99 for 12 oz. pkg
- Boar's Head Ovengold Roasted Turkey Breast: $8.99/lb
- Boar's Head Vermont Cheddar Cheese: $7.99/lb

Vegetables on sale:
- Nature's Promise Organic Salad Blend: $2.49 for 5 oz.
- Giant Mini Cucumbers: $1.99 for 14 oz.
- Grape Tomatoes: $2.49 for 10 oz. pkg
- Cucumbers: $0.99 each
- Green Peppers: $0.99 each
- Cabbage: $0.49/lb
- Yellow or Green Squash: $1.49/lb
- Green Beans: $2.49/lb
- Eggplant: $1.49 each
- Vine Ripe Tomatoes: $2.49/lb
- Giant Romaine Hearts: $2.49 for 3 ct. bag
- Jumbo or Mini Avocados: $1.99 each
- Birds Eye Blends or Steamfresh Family Size Vegetables: $2.50 when you buy 2
- Hanover Gold Line Vegetables: $2.99 for 10-12 oz. pkg

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh Split Chicken Breasts: $1.99/lb - about 2 lbs for 4 people = ~$4.00 total, ~$1.00/serving
- Wright Brand Smoked Sausage: $3.99 for 12 oz. pkg - need 2 pkgs for 4 people = ~$7.98 total, ~$2.00/serving
- St. Louis-Style Pork Ribs: $3.99/lb - about 3 lbs for 4 people (bone-in) = ~$11.97 total, ~$3.00/serving
- Logan's Smoked Dinner Sausage: $4.99 for 14 oz. pkg - need 2 pkgs for 4 people = ~$9.98 total, ~$2.50/serving
- Hebrew National Beef Franks: $4.99 for 12 oz. pkg - need 2 pkgs for 4 people = ~$9.98 total, ~$2.50/serving
- Giant Rotisserie Chicken: $7.99 each - 1 whole chicken feeds 4 = ~$7.99 total, ~$2.00/serving
- Ben's Chili Bowl Half Smokes: $5.99 for 16 oz. pkg - need 2 pkgs = ~$11.98 total, ~$3.00/serving
- Stachowski All Beef Hot Dogs: $5.99 for 12-14 oz. pkg - need 2 pkgs = ~$11.98 total, ~$3.00/serving
- Roseda/MVP Beef Burgers: $7.99 for 24 oz. pkg - 1 pkg for 4 people = ~$7.99 total, ~$2.00/serving (economical per pack but mid-tier ground beef)
- Smithfield Marinated Pork: $6.99 for 18.4-23 oz. pkg - need 2 pkgs for 4 people = ~$13.98 total, ~$3.50/serving
- Nature's Promise Beef/Poultry/Pork: $5.99/lb - about 2 lbs for 4 people = ~$11.98 total, ~$3.00/serving (unknown cut, treat as mid-tier)
- Hahn's Corned Beef: $8.99/lb - about 2 lbs for 4 people = ~$17.98 total, ~$4.50/serving
- Boar's Head Turkey Breast (deli): $8.99/lb - about 1 lb for 4 people = ~$8.99 total, ~$2.25/serving (deli sliced, light protein)
- Tilapia Fillets: $7.99/lb - about 2 lbs for 4 people = ~$15.98 total, ~$4.00/serving [PREMIUM - seafood]
- Salmon Fillets: $9.99/lb - about 2 lbs for 4 people = ~$19.98 total, ~$5.00/serving [PREMIUM]
- Greenstone Fresh Lamb: $10.99/lb - about 2 lbs for 4 people = ~$21.98 total, ~$5.50/serving [PREMIUM]
- Littleneck Clams: $12.99 for 18 ct. - likely need 2 pkgs for 4 people = ~$25.98 total, ~$6.50/serving [PREMIUM]
- Extra Jumbo Cooked Cocktail Shrimp: $12.99 for 16-20 ct. - need 2 pkgs for 4 people = ~$25.98 total, ~$6.50/serving [PREMIUM]
- Blue Catfish Fillets: $14.99/lb - about 2 lbs for 4 people = ~$29.98 total, ~$7.50/serving [PREMIUM]
- Extra Jumbo Raw Argentine Red Shrimp: $14.99 for 16-20 ct. - need 2 pkgs for 4 people = ~$29.98 total, ~$7.50/serving [PREMIUM]

Why these meals: This week's split chicken breasts at $1.99/lb are the best deal on the flyer by a wide margin, making them a natural anchor for two nights - one baked and one pan-seared to keep things different. Smoked sausage and Wright Brand sausage both come in under $5 a pack and add a smoky, satisfying weeknight flavor at very low cost. Pork ribs at $3.99/lb are a great summer value and bring a completely different cooking style to the week. Tilapia at $7.99/lb is the most wallet-friendly of the seafood options, giving the week one fish night without the steep per-serving cost of salmon, shrimp, or catfish. The heavier seafood items like Argentine red shrimp at $14.99 for a small 16-20 count pack and blue catfish at $14.99/lb would push a single night's protein cost above what the whole week's poultry budget adds up to, so those were easy skips this week.

5-DAY MEAL PLAN

Monday
Meal: Baked Split Chicken Breasts with Roasted Yellow Squash and Grape Tomatoes
Description: Bone-in split chicken breasts are seasoned and oven-roasted until golden and juicy, paired with squash and blistered grape tomatoes for a complete, colorful low-carb dinner. The high heat caramelizes the vegetable edges and makes everything taste far more involved than the prep time suggests.
Sale items used: Fresh Split Chicken Breasts, Yellow or Green Squash, Grape Tomatoes, Giant Extra Virgin Olive Oil, Giant Grill Seasoning
Prep time: 45 minutes
Serving note: 2 lbs split chicken breasts (roughly 1 large breast per person), 1.5 lbs yellow squash sliced into half-moons, 1 pkg (10 oz.) grape tomatoes halved, all roasted on two sheet pans at 425F
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: Sliced smoked sausage is seared in a hot skillet until browned, then tossed with shredded cabbage and green pepper and cooked down in its own drippings until tender and slightly caramelized. This is a one-pan meal that comes together fast and delivers big smoky flavor with almost no carbs.
Sale items used: Wright Brand Smoked Sausage (x2 pkgs), Cabbage, Green Peppers, Giant Mustard, Giant Extra Virgin Olive Oil
Prep time: 30 minutes
Serving note: 2 pkgs (24 oz. total) smoked sausage sliced into coins, 2 lbs shredded cabbage, 2 green peppers sliced, cooked in a large cast iron or nonstick skillet
Recipes:
- Easy Fried Cabbage and Sausage - Low Carb Yum

Wednesday
Meal: Pan-Seared Tilapia Fillets over Romaine with Cucumber and Avocado
Description: Tilapia fillets are seasoned and seared in olive oil until crisp on the outside and flaky inside, then served over a crisp romaine base topped with sliced cucumber and creamy avocado. A drizzle of Ken's dressing ties everything together into a satisfying low-carb fish dinner.
Sale items used: Tilapia Fillets, Giant Romaine Hearts, Giant Mini Cucumbers, Jumbo or Mini Avocados (x2), Ken's Salad Dressing, Giant Extra Virgin Olive Oil
Prep time: 25 minutes
Serving note: 2 lbs tilapia fillets (roughly 0.5 lb per person), 1 bag romaine hearts torn into pieces, 1 pkg mini cucumbers sliced, 2 avocados sliced, 2 tbsp Ken's dressing per plate
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: Sliced smoked dinner sausage is browned in a skillet, then eggplant chunks and green beans are added and cooked until tender and lightly browned at the edges. The sausage fat seasons the vegetables naturally, creating a rustic, hearty dinner with excellent depth of flavor.
Sale items used: Logan's Smoked Dinner Sausage (x2 pkgs), Eggplant (x2), Green Beans, Giant Extra Virgin Olive Oil, J.O. All Purpose Seasoning
Prep time: 35 minutes
Serving note: 2 pkgs (28 oz. total) smoked sausage sliced, 2 medium eggplants cut into 1-inch cubes, 1 lb green beans trimmed, all cooked together in a large skillet or Dutch oven

Friday
Meal: St. Louis-Style Pork Ribs with Roasted Green Beans and a Vinegar Slaw
Description: A half-rack of St. Louis ribs per two people is dry-rubbed and slow-roasted in the oven until the meat pulls back from the bone, while green beans roast alongside and shredded cabbage is quickly dressed in mustard and a splash of vinegar for a tangy no-sugar slaw. This is a festive end-of-week dinner that feels indulgent but stays completely low-carb.
Sale items used: St. Louis-Style Pork Ribs, Green Beans, Cabbage, Giant Mustard, Giant Grill Seasoning, Giant Extra Virgin Olive Oil
Prep time: 3 hours (mostly hands-off oven time)
Serving note: 3 lbs pork ribs (bone-in weight, about 0.75 lb per person), 1 lb green beans, 1.5 lbs cabbage shredded for slaw, ribs roasted low at 300F for 2.5 hours then finished at 425F for 15 minutes
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 (2 lbs): $3.98
- Wright Brand Smoked Sausage (x2 pkgs): $7.98
- Tilapia Fillets (2 lbs): $15.98
- Logan's Smoked Dinner Sausage (x2 pkgs): $9.98
- St. Louis-Style Pork Ribs (3 lbs): $11.97
- Yellow or Green Squash (1.5 lbs): $2.24
- Grape Tomatoes (x1 pkg): $2.49
- Cabbage (3.5 lbs, for Tuesday skillet and Friday slaw): $1.72
- Green Peppers (x2): $1.98
- Giant Mini Cucumbers (x1 pkg): $1.99
- Jumbo Avocados (x2): $3.98
- Giant Romaine Hearts (x1 bag): $2.49
- Eggplant (x2): $2.98
- Green Beans (2 lbs, split between Thursday and Friday): $4.98
- Ken's Salad Dressing (x1 bottle): $2.49
- Giant Extra Virgin Olive Oil (x1 bottle): $6.00
- J.O. All Purpose Seasoning (x1 bottle): $2.99
- Giant Grill Seasoning (x1): $2.00

Pantry staples needed:
- Salt and black pepper
- Garlic powder or fresh garlic
- Red pepper flakes
- Apple cider vinegar or white vinegar (for Friday slaw)
- Paprika