Market Basket Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Ocean Fresh Salmon Fillets: $12.99 lb.
- Smoked Rope Sausage or Beddar Cheddar Links: $3.99 12-14 oz.
- Grass Fed Pulled Pork: $4.99 15-16 oz.
- Fresh Boneless & Skinless Chicken Thighs: $3.99 lb.
- Sliced Bacon: $4.99 12 oz.
- Pork Tenderloin or Pork Loin Fillet: $7.99 18.4-24 oz.
- Sweet Italian Sausage or Brats: $2.49 19 oz.
- Kielbasa Smoked: $3.99 12 oz.
- North Country Sausage: $3.99 8 oz.
- Fresh Boneless & Skinless Chicken Breast: $4.49 lb.
- Marinated Chicken Breast: $4.49 lb.
- Fresh Chicken Tenders: $3.49 lb.
- Lollipop Chicken Drumsticks: $2.29 lb.
- Fresh Chicken Wings: $1.99 lb.
- Top Round Roast: $4.99 lb.
- Fresh Boneless Pork Butts: $2.49 lb.
- Ham Quarter Boneless: $3.49 lb.
- Turkey Franks: $2.99 16 oz.
- Hebrew National Franks: $4.99 9.43-12 oz.
- Ground Beef 85% Lean: $9.99 8-16 oz.
- Fresh Wagyu Burgers: $11.49 12 oz.
- Baby Back Ribs: $9.99 lb.
- Fully Cooked Baby Back Ribs: $15.99 38 oz.
- Fully Cooked Chicken Meatballs: $6.99 12 oz.
- Bertolino Foods Fresh Beef Meatballs: $2/$6.00
- Turkey Burgers: $8.49 20 oz.
- Ham Steak Uncured: $3.49 6 oz.
- 97% Fat Free Ham: $4.99 16 oz.
- Fully Cooked Turkey Bacon: $3.29 12 oz.
- Godshall's Beef Bacon: $7.49 10 oz.
- Microwave Bacon: $3.79 12 oz.
- Small Batch Thick Cut Bacon: $6.49 12 oz.
- Pepperoni: $3.99 5-6 oz.
- Smoked Kielbasa: $3.99 12 oz.
- Natural Casing Polska Kielbasa: $4.99 14 oz.
- London Broil Roast Beef: $3.99 12 oz.
- German Bologna: $4.99 lb.
- Neighborhood Charcuterie Sampler: $9.99 12 oz.
- Ocean Fresh Steamer Clams: $5.99 lb.
- Silverbrite Cooked Shrimp: $9.99 16 oz.
- Fresh Farm Raised Tilapia Fillets: $6.99 lb.
- Raw Shrimp Peeled & Deveined: $2/$15.89 16 oz.
- E-Z Peel Raw Shrimp: $2/$19.89 16 oz.
- Smoked Rainbow Trout: $9.99 16 oz.
- Fresh Ocean Farm Raised Oysters: $7.99 lb.
- Breakfast Links: $3.99 12 oz.
- Fully Cooked Small Batch Sausage: $6.99 12 oz.
- Fully Cooked Chicken Dinner Sausage: $2/$7.00
- Fully Cooked Chicken Breakfast Sausage: $2/$7.00

Vegetables on sale:
- No fresh vegetables were listed in this week's flyer. Vegetables such as zucchini, cabbage, broccoli, and lettuce will need to be purchased at regular price.

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Salmon with Sauteed Zucchini
Description: Two generous salmon fillets are pan-seared and finished with a rich garlic herb butter sauce, keeping carbs minimal while delivering bold flavor. Sliced zucchini is sauteed in olive oil with garlic and a pinch of red pepper flakes as a light, satisfying low-carb side.
Sale items used: Ocean Fresh Salmon Fillets at $12.99 lb.
Prep time: 25 minutes
Serving note: Two 6 oz. salmon fillets (approximately 0.75 lb. from the 1 lb. package) plus 2 medium zucchini, split between 2 people. Each serving is approximately 0g net carbs from salmon plus 3-4g net carbs from zucchini.
Recipes:
- Garlic Butter Salmon with Zucchini Noodles
- Lemon Garlic Butter Salmon with Zucchini Noodles
- Garlic Butter Sheet Pan Salmon and Veggies

Tuesday
Meal: Smoked Sausage and Cabbage Skillet
Description: One 12 oz. package of Smoked Rope Sausage is sliced into coins and browned in a skillet, then tossed with shredded green cabbage, butter, garlic, and caraway seeds for a hearty one-pan meal. This dish comes together quickly and is naturally low in carbs with the cabbage providing satisfying bulk.
Sale items used: Smoked Rope Sausage or Beddar Cheddar Links at $3.99 12-14 oz.
Prep time: 30 minutes
Serving note: Half the 12 oz. sausage package per person (approximately 6 oz. per serving) plus one small head of cabbage divided between 2 people. Net carbs approximately 5-6g per serving from cabbage.
Recipes:
- Keto/Low Carb Smoked Sausage & Cabbage One Skillet Meal
- Keto Sausage and Cabbage Skillet
- Smoked Sausage & Fried Cabbage

Wednesday
Meal: Slow-Cooked Pulled Pork Lettuce Wraps
Description: One 15-16 oz. package of Grass Fed Pulled Pork is gently heated with a low-carb seasoning blend of smoked paprika, garlic powder, cumin, and a splash of apple cider vinegar for tang without added sugar. The warm pulled pork is spooned into crisp butter lettuce cups and topped with sliced jalapenos, shredded cheese, and a drizzle of sugar-free hot sauce.
Sale items used: Grass Fed Pulled Pork at $4.99 15-16 oz.
Prep time: 20 minutes (plus reheating time)
Serving note: Approximately 7-8 oz. pulled pork per person, served in 3-4 butter lettuce leaves per person. Net carbs approximately 2-3g per serving from lettuce and seasonings only.
Recipes:
- Slow Cooker Pulled Pork Lettuce Wraps (Low-Carb)
- Keto Slow-Cooked Pulled Pork Lettuce Wraps
- Best Low Carb Slow Cooker Pulled Pork Lettuce Wraps

Thursday
Meal: Bacon-Wrapped Chicken Thighs with Roasted Broccoli
Description: Four boneless skinless chicken thighs are each wrapped in one slice of bacon, seasoned with garlic powder, black pepper, and smoked paprika, then roasted in the oven at 400 degrees until the bacon is crispy and the chicken is cooked through. A large head of broccoli is cut into florets, tossed in olive oil and salt, and roasted alongside the chicken on the same sheet pan for an easy cleanup.
Sale items used: Fresh Boneless & Skinless Chicken Thighs at $3.99 lb., Sliced Bacon at $4.99 12 oz.
Prep time: 40 minutes
Serving note: Two chicken thighs per person (approximately 0.5 lb. total chicken thighs), each wrapped in one bacon slice, plus half a large head of roasted broccoli per person. Net carbs approximately 4-5g per serving.
Recipes:
- Bacon Wrapped Chicken Thighs
- Keto Stuffed Bacon Wrapped Chicken
- Bacon Wrapped Chicken (Thighs or Breasts)

Friday
Meal: Pork Tenderloin with Garlic Herb Butter and Steamed Broccoli
Description: A pork loin fillet from the 18.4-24 oz. package is trimmed and roasted with a compound butter made from softened butter, minced garlic, fresh rosemary, thyme, and parsley, creating a juicy and flavorful centerpiece. Steamed broccoli florets finished with a knob of butter and lemon zest complete this elegant yet simple low-carb dinner for two.
Sale items used: Pork Tenderloin or Pork Loin Fillet at $7.99 18.4-24 oz.
Prep time: 45 minutes
Serving note: Approximately 6-8 oz. sliced pork per person from the single package, plus 1.5 cups steamed broccoli florets per person. Net carbs approximately 4-5g per serving.
Recipes:
- Keto Garlic and Herb Pork Tenderloin
- Keto Pork Tenderloin with Garlic Herb Butter
- Garlic Butter Pork Tenderloin

SHOPPING LIST

Buy on sale:
- Ocean Fresh Salmon Fillets (approx. 0.75 lb.): $9.74
- Smoked Rope Sausage or Beddar Cheddar Links (1 package, 12-14 oz.): $3.99
- Grass Fed Pulled Pork (1 package, 15-16 oz.): $4.99
- Fresh Boneless & Skinless Chicken Thighs (approx. 0.5 lb. for 4 small thighs): $2.00
- Sliced Bacon (1 package, 12 oz.): $4.99
- Pork Tenderloin or Pork Loin Fillet (1 package, 18.4-24 oz.): $7.99

Pantry staples needed:
- Butter (unsalted, 1 stick)
- Olive oil
- Garlic (1 head)
- Fresh rosemary and thyme (small bunches or dried alternatives)
- Fresh parsley
- Smoked paprika
- Garlic powder
- Cumin
- Caraway seeds (optional)
- Red pepper flakes
- Black pepper and kosher salt
- Apple cider vinegar (small bottle)
- Sugar-free hot sauce (such as Tabasco or Frank's RedHot)
- Shredded cheddar or Mexican blend cheese (small bag)
- Lemon (1)
- Jalapenos (1-2 fresh)
- Zucchini (2 medium) - buy at regular price
- Green cabbage (1 small head) - buy at regular price
- Butter lettuce (1 head) - buy at regular price
- Broccoli (2 medium heads) - buy at regular price

ESTIMATED TOTAL

Total: $33.70 for 2 people | $16.85 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Market Basket store for actual pricing.