Giant Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Chicken Thighs with Garlic Butter Squash and Peppers
Description: Four crisp-skinned bone-in chicken thighs roast on one sheet pan alongside thick slices of yellow squash and green pepper tossed in garlic butter. It is a hearty, budget-friendly dinner for two with about 6g net carbs per serving.
Sale items used: Fresh Chicken Drumsticks or Thighs ($0.99/lb), Green or Yellow Squash ($1.99/lb), Green Peppers ($0.99 each)
Prep time: 15 minutes
Serving note: Use about 1.5 lb bone-in chicken thighs (about 4 thighs), 1 lb yellow squash (sliced into half-moons), and 1 green pepper (cut in strips). Toss the vegetables with 2 tbsp butter, 3 cloves garlic, salt, and pepper. Roast everything at 425F for 35 to 40 minutes. Total time is about 55 minutes. Season the chicken while the oven preheats so it is ready to go in. The remaining 0.5 lb squash and 1 pepper are saved for Friday.
Recipes:
- Garlic Butter Chicken Thighs with Roasted Veggies
- Crispy Oven Baked Chicken Thighs with Summer Vegetables
- Oven Baked Chicken Thighs
Tuesday
Meal: Cheeseburger Skillet over Sautéed Cabbage with Fresh Tomato
Description: Browned ground beef melts under a blanket of cheddar-style shredded cheese in one skillet and is served over garlicky sautéed cabbage. Fresh diced tomato on top adds brightness, and the whole dish stays around 8g net carbs per serving.
Sale items used: 73% Lean Ground Beef ($3.49/lb), Cabbage ($0.79/lb), Beefsteak Tomatoes ($1.49/lb), Yellow Onions ($0.99/lb), Kraft Shredded Cheese (2 for $4.00)
Prep time: 25 minutes
Serving note: Use 1 lb ground beef (assumed 1 lb total, drained well after browning), 1 lb cabbage (thinly sliced, about half the head), 1/2 yellow onion diced, 1 medium tomato diced, and about 1 cup (4 oz) shredded cheese. Brown the beef with the onion, then top with the cheese and cover until melted. Sauté the cabbage in 1 tbsp butter or oil for 8 minutes, season with salt and pepper, and spoon the beef over it.
Recipes:
- One Pan Cheeseburger Cabbage Skillet
- Keto Cheeseburger Helper
- Bacon Cheeseburger Cabbage Casserole
Wednesday
Meal: Pan-Seared Pork Tenderloin Medallions with Mushroom-Onion Pan Sauce and Buttered Cabbage
Description: One pound of pork tenderloin is sliced into medallions, seared golden, and finished in a savory mushroom and onion pan sauce. Tender buttered cabbage on the side keeps the plate under 9g net carbs per serving.
Sale items used: Fresh Pork Tenderloin ($3.99/lb), White Mushrooms ($0.99 each), Yellow Onions ($0.99/lb), Cabbage ($0.79/lb)
Prep time: 30 minutes
Serving note: Use 1 lb pork tenderloin (assumed 1 lb total, cut into 1-inch medallions, about 8 oz per person), 1 package white mushrooms (sliced), 1/2 yellow onion (sliced), and the remaining 1 lb cabbage. Sear the pork 3 to 4 minutes per side, then remove it. Cook the mushrooms and onion in the same pan with 1 tbsp butter, deglaze with 1/2 cup broth, and reduce for 3 minutes. Steam or sauté the cabbage in 1 tbsp butter until tender.
Recipes:
- Pork Medallions with Mushrooms and Onions
- Pork Medallions In Creamy Mushroom Sauce
- Keto One Pan Pork Tenderloin Cabbage Skillet
Thursday
Meal: Garlic Butter Skillet Shrimp with Avocado-Tomato Salad
Description: Large peeled shrimp cook in minutes in a sizzling garlic butter skillet and are served next to a cool, creamy avocado and tomato salad. This light dinner for two has about 7g net carbs per serving.
Sale items used: Large Raw EZ Peel Shrimp ($5.99/lb), Hass Avocados (5 for $5.00), Beefsteak Tomatoes ($1.49/lb)
Prep time: 20 minutes
Serving note: Use 1 lb raw peeled shrimp (assumed 1 lb total, about 0.5 lb per person), 3 avocados (diced, 1.5 per person), and 2 medium tomatoes (diced). Cook the shrimp in 2 tbsp butter with 3 cloves garlic for 2 to 3 minutes per side. Dress the salad with olive oil, lemon juice, salt, and pepper. Save the remaining 2 avocados for Friday.
Recipes:
- Skillet Shrimp with Tomato and Avocado
- Shrimp Avocado Salad Recipe
- Garlic Shrimp & Avocado Salad
Friday
Meal: Mushroom, Pepper and Squash Cheese Frittata with Sliced Avocado
Description: Six eggs are baked with sautéed mushrooms, green pepper, and yellow squash, then topped with melty shredded cheese for a fluffy, veggie-packed frittata. Fresh sliced avocado on the side makes it a satisfying meal at about 6g net carbs per serving.
Sale items used: Giant Grade A Large White Eggs ($1.79 each), White Mushrooms ($0.99 each), Green Peppers ($0.99 each), Green or Yellow Squash ($1.99/lb), Kraft Shredded Cheese (2 for $4.00), Hass Avocados (5 for $5.00)
Prep time: 15 minutes
Serving note: Use 6 eggs, 1 package sliced mushrooms, 1 green pepper (diced), about 0.5 lb yellow squash (diced), about 3/4 cup (3 oz) shredded cheese, and 2 avocados (sliced, 1 per person). Sauté the vegetables in a 10-inch oven-safe skillet for 6 minutes. Pour in the beaten eggs and sprinkle with cheese. Bake at 375F for 15 to 18 minutes until set.
Recipes:
- Keto Vegetable Frittata Recipe
- Avocado Frittata Recipe
- Low Carb Cheese and Pepper Frittata Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Chicken Thighs (1.5 lbs): $1.49
- Green or Yellow Squash (1.5 lbs): $2.99
- Green Peppers (x2): $1.98
- White Mushrooms (x2 packages): $1.98
- 73% Lean Ground Beef (1 lb): $3.49
- Kraft Shredded Cheese (x1 deal, 2 bags): $4.00
- Cabbage (2 lbs): $1.58
- Beefsteak Tomatoes (1.5 lbs): $2.24
- Yellow Onions (1 lb): $0.99
- Fresh Pork Tenderloin (1 lb): $3.99
- Large Raw EZ Peel Shrimp (1 lb): $5.99
- Hass Avocados (x1 pack of 5): $5.00
- Giant Grade A Large White Eggs (x1 dozen): $1.79
Pantry staples needed:
- Butter
- Olive oil
- Garlic
- Salt and black pepper
- Lemon juice
- Chicken or beef broth
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- 73% Lean Ground Beef (Family Size): $3.49/lb
- Fresh Chicken Drumsticks or Thighs: $0.99/lb
- Salmon Fillets: $9.99/lb
- Fresh Pork Tenderloin: $3.99/lb
- Fresh Chicken Leg Quarters: $1.00/lb
- Perdue Ground Chicken: $4.00 each
- Johnsonville Smoked Sausage: $4.00 each
- Nature's Promise Boneless, Skinless Chicken Breasts, Thin Sliced or Tenders: $4.99/lb
- Nature's Promise 90% Lean Grass Fed Beef: $8.99 each
- St. Louis-Style Pork Ribs: $3.99/lb
- Wellshire Bacon: 2 for $9.00
- Hillshire Farm Lunchmeat: 2 for $9.00
- Fresh Lamb Shoulder Chops: $9.49/lb
- Johnsonville Ground Sausage: 3 for $10.00
- Large Cooked Cocktail Shrimp: $8.99/lb
- Tyson Frozen Cooked Chicken: $6.49 each
- Large Raw EZ Peel Shrimp: $5.99/lb (with $25 purchase)
- Hebrew National Beef Franks: $4.99 each (with $25 purchase)
- Giant Ham Steak: $2.99/lb
Deli and prepared on sale:
- Giant Wings: $8.99/lb
- Reser's Pasta Entrée: $6.99 each
- Giant Appetizers (Chicken Tenders, Egg Rolls): 2 for $9.00
- Nature's Promise Medium Shrimp Ring: $12.99 each
- Beck's Dip: $3.99 each
- Formaggio Artisan Wraps or Pre-Sliced Mozzarella with Balsamic Glaze: $5.99 each
- Ile De France Cheese: $7.99 each
- Hoffman's Cheddar: $4.99 each
- Montchevre Goat Cheese Log: $5.49 each
- Fresh Store-Made Luau Bowl: $4.99/lb
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- The Flying Meatballs: $5.99 each
- Giant Provolone Cheese: $9.49/lb
- Boar's Head Maple Glazed Honey Coat Ham: $11.49/lb
- Schweid & Sons Signature Blend Sliders: $10.99 each
- Phillips Crab Meat: $3.00 off
- Next Wave Mussels: $3.99 each
- Hillshire Snacking Trays: $3.00 each
- Honestly Good Lunchmeat: $3.00 each
- Hot Chicken Sandwich: $3.00 each
- Bob Evans Family Sides: $5.00 each
Produce on sale:
- Hass Avocados: 5 for $5.00 (with digital coupon)
- Granny Smith, Cosmic Crisp, Red Delicious, Eastern Gold or Pink Lady Apples: $1.29/lb (with digital coupon)
- Raspberries or Blackberries: 2 for $6.00
- Giant Seedless or Halos Mandarins: $2.99 each (with digital coupon)
- Mangoes, Navel Oranges or Grapefruit: $1.00 each
- Giant Baby-Cut Carrots: $1.00 each
- Giant Cooking Carrots: $2.00 each
- Sweet Potatoes: $4.00 each
- Jumbo or Mini Avocados: $4.00 each
- Seedless Cucumbers: $4.00 each
- Ocean Spray Cranberries or Wonderful Seedless Lemons: 2 for $5.00
- Cabbage: $0.79/lb
- Green or Yellow Squash: $1.99/lb
- Tote Bag Apples: $0.99/lb
- Butternut, Acorn, Buttercup or Spaghetti Squash: $0.99/lb
- Hothouse Peppers: $1.49 each
- Giant Salad Bowls: $3.49 each
- Honeycrisp Apples: $1.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Sweet Potatoes or Yellow Onions: $0.99/lb
- White Mushrooms or Green Peppers: $0.99 each
- Red or Yellow Mini Potatoes: $5.99 each
- Anjou, Bartlett, Red or Bosc Pears: $1.49/lb
- Giant Russet Potatoes: $3.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Onions/Carrots: $2.49 each
- Dole Cole Slaw: $2.00 each
- Dole Salad Blend: $3.00 each
- NatureSweet Cherubs: $3.00 each
- Taste of Inspirations Campari Tomatoes: $3.00 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Chobani Multipack Yogurt: 2 for $8.00
- Giant Orange Juice or Lactose-Free Milk: 2 for $7.00
- FAGE Sour Cream: $2.00 each
- Noosa Yoghurt: $2.00 each
- Stōk Cold Brew Coffee: 2 for $9.00
- International Delight Creamer: $5.99 each
- Chobani Protein Flip: 2 for $4.00
- FAGE Greek Yogurt: $6.49 each
- Nellie's Grade A Free Range Eggs: $3.99 each
- Kerrygold Chunk Cheese: $3.99 each
- Simply Orange Juice: $7.49 each
- Heluva Good! Dip: 2 for $4.00
- Land O Lakes Butter: $3.99 each (with purchase)
- Philadelphia Whipped Cream Cheese Spread: $2.99 each (buy any 3)
- Kraft Singles: $2.49 each (buy any 3)
- Jell-O Refrigerated Snacks: $4.99 each (buy any 3)
Bakery and bread on sale:
- Thomas' Bagels, Swirl Bread or Muffin Tops or The Rustik Oven Bread or Bagels: $3.99 each
- Giant Roundtop White Bread: $1.00 each
- SuperPretzel Soft Pretzels: $3.00 each
- Martin's Potato Sandwich Rolls: $3.00 each
- Giant Hoagie Rolls: $3.99 each
- Pepperidge Farm Farmhouse Bread, Rolls, Sandwich Rolls or Swirl Bread: 2 for $7.00
- Lofthouse Frosted Cookies: $5.49 each
- Giant Mini Cupcakes: $5.49 each
- Lofthouse Frosted Cookie Tray: $11.99 each
- Giant Cupcakes: $5.99 each
- Sweet Loren's Ready-to-Bake Cookie Dough: $5.99 each
- Giant Gourmet Cookies: $4.99 each
- Fall Favorites Donuts: $4.00 each
Pantry on sale:
- Bush's Best Beans, McCormick Chili Seasoning, Del Monte Vegetables or Hunt's Tomatoes, Sauce or Paste: 5 for $5.00
- Kraft Shredded Cheese: 2 for $4.00
- Jiffy Corn Muffin Mix: $0.59 each
- Giant Condensed Soup: $1.00 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Fruit Swirls, Frosted Flakes, Cinnamon Crisps or Crispy Rice Cereal: $1.00 each
- Giant Potato Chips: $1.00 each
- Green Giant Boxed Vegetables: $1.00 each
- Goya Coconut Water: $1.00 each
- Cracker Barrel Bites: $1.00 each
- Giant Canned Vegetables: $1.00 each
- Betty Crocker Cake Mix Delights: $2.00 each
- Betty Crocker Frosting: $2.00 each
- Hamburger Helper: $2.00 each
- Giant 90 Second Rice: $2.00 each
- Giant Instant Oatmeal: $2.00 each
- Smart Ones Entrées: $2.00 each
- Giant Pie Crusts (10-12 oz): $2.00 each
- RXBAR Singles: $2.00 each
- Swanson Premium White Chicken: $2.00 each
- Furmano's Canned Tomatoes: $2.00 each
- Mezzetta Roasted Peppers: $2.00 each
- Olipop: $2.00 each
- Giant Egg Noodles: $2.00 each
- Nutri-Grain or Special K Bars: $3.00 each
- Phillips Sauce: $3.00 each
- McCormick Tartar or Cocktail Sauce: $3.00 each
- 4C Panko Bread Crumbs: $3.00 each
- 4C Bread Crumbs: $3.00 each
- Cholula Cooking Sauce or Salsa: $3.00 each
- Phillips Soup For One: $4.00 each
- Prego Pasta or Pesto Sauce: $4.00 each
- Campbell's Homestyle Microwavable Soup: $4.00 each
- Quaker Organic or Fiber & Protein Oatmeal or Gluten Free Oats: $4.00 each
- Giant Salsa: $3.99 each
- Taste of Inspirations Dip or Giant Tortilla Chips: 2 for $9.00
- Giant Guacamole: $4.49 each
- Hidden Valley Ranch Dressing: 2 for $7.00
- Sweet Baby Ray's Barbecue Sauce or Marinades: 2 for $5.00
- General Mills Cereal: 2 for $6.00
- Kodiak Oatmeal, Granola Bars or Flapjack & Waffle Mix: $5.29 each
- Folgers Coffee: $11.99 each
- Swanson Broth: $1.99 each
- Old El Paso Protein Advantage Taco Shells: $4.99 each
- Lipton Recipe Secrets: 2 for $3.00
- Nate's 100% Pure Raw & Unfiltered Honey: $7.99 each
- Bertolli Olive Oil: $11.99 each
- Mission Carb Balance Tortillas: $4.99 each
- Nestlé Chocolate Morsels: 2 for $9.00
- Hanover Beans: 4 for $5.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- GoGo squeeZ Applesauce Variety Pack: $10.99 each
- Ken's Steak House Salad Dressing: $3.99 each
- Giant Soda or Seltzer: $3.79 each
- Gatorade: 3 for $5.00
- V8 Multipacks: 2 for $8.00
- Family Size Nabisco Oreo, Chips Ahoy!, Ritz or Large Snack Crackers: 2 for $8.00
- Protein Doritos: $4.49 each
- Frito-Lay Minis: 2 for $4.00
- Werther's Caramel Candy: 2 for $6.00
- Milk Duds or Hershey's Theater Box: 4 for $5.00
- Kraft Mac & Cheese Family Size: 2 for $3.00
- LU Biscuits: $3.99 each
- Wendy's Chili: 2 for $9.00
- Chef Boyardee Canned Pasta or Micro Cup: 4 for $5.00
- Kraft Mac & Cheese (5 pack): $2.49 each (buy any 3)
- Taco Bell Taco Shells: $1.99 each (buy any 3)
- Claussen Pickles: $3.49 each (buy any 3)
- Heinz Tomato Ketchup: $4.49 each (buy any 3)
- Campbell's SpaghettiOs: 4 for $5.00
- Giant Stuffing Mix: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Chocolate Morsels: $2.99 each
- Giant Graham Crackers: $2.99 each
- Samyang Buldak Ramen Bowl: 2 for $5.00
- Samyang Buldak Ramen Cup: 2 for $3.00
- Frito-Lay Party Size! Snack: $4.99 each (with digital coupon)
- Kellogg's Town House or Keebler Family Size Club Crackers: $5.99 each
- Brach's Candy Corn: $2.79 each
- Hershey's Share Size: $1.00 off
- Ferrara XL Bag: $15.99 each
- Mars Fun Size: $5.79 each
- Mars XL Bag: $10.49 each
- Florida's Natural Lemonade: 2 for $5.00
- Cracker Barrel Cracker Cuts or Cubed Cheese: 2 for $6.00
- Jif Peanut Butter: 2 for $5.00
- Utz Chips or Snacks or Zapp's Chips: $2.99 each (when you buy 3)
- Hershey's XL Bagged Candy: $3.00 off
- Hershey's Jumbo Bag: $2.00 off
- Soupergirl Soup: 2 for $10.00
- Firehook Crackers or Ithaca Hummus: $1.00 off
Frozen on sale:
- Breyers Ice Cream: 2 for $6.00 (with digital coupon)
- Marie Callender's Large Pot Pie or Entrée or Healthy Choice Simply Café Steamers, Protein Bowls or Max Entrée: 2 for $7.00
- Häagen-Dazs Ice Cream Cup: $1.00 each
- Klondike Bars or Sandwiches: $3.99 each
- Häagen-Dazs Mini Bars: 2 for $10.00
- Kemps Frozen Yogurt: 2 for $8.00
- Sara Lee Cobbler: $4.99 each
- MorningStar Farms Breakfast, Burgers or Entrée: 2 for $9.00
- Jimmy Dean Red Box: $7.49 each
- Jimmy Dean Waffles: $4.99 each
- SeaPak Core Seafood: $7.49 each
- Totino's Pizza Rolls: 2 for $10.00
- California Pizza Kitchen or DiGiorno Detroit Style Pizza: $6.99 each
- Banquet Pot Pie: 10 for $10.00
- Stouffer's Family Size Meal or Mac & Cheese: $7.99 each
- Zatarain's Entrée: $3.99 each
- Hot Pockets Sandwiches: $13.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
- Giant Ice Cream Bars: $4.29 each
- Giant Pie Crusts (15 oz): $3.69 each
- Giant Appetizers (Jalapeño Bites/Mac & Cheese Bites): $3.79 each
- Nature's Promise Organic Vegetables: $2.29 each
- Mrs. Budd's Chicken Pot Pie: $4.00 each
- Pierre Signatures Sandwiches: $4.00 each
- Rice Krispies, Eggo or Pop-Tarts Ice Cream: $4.00 each
- Breyers Carb Smart Bars: $4.00 each
- José Olé Tacos or Taquitos: $7.49 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$37.51
for 2 people · $18.75 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 28, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Giant.