Market Basket Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Wings: $1.99/lb
- Top Round Roast: $4.99/lb
- Boneless Pork Butts: $2.49/lb
- American Cheese (Deli): $3.99/lb
- Chicken Salad (Deli): $6.99/lb
- Old Tyme Beef & Pork Franks: $7.99 for 2.5 LB Box
- Old Tyme Skinless Beef Hot Dogs: $10.99 for 1.75 LB Box
- Fresh Italian Sausage: $2.49/lb
- Cannon Fire Skinless Beef & Pork Hot Dogs: $8.99 for 7 oz
- Kayem or Fenway Beef & Pork Franks: $4.49 for 14 oz
- Old Tyme Small Batch Sausage: $3.99 for 12 oz
- Natural Casing Small Batch Bacon: $6.49 for 12 oz
- Kayem or Fenway Skinless Beef Franks: $5.49 for 14 oz
- Natural Casing Polska Kielbasa: $4.99 for 14 oz
- Natural Casing Beef Franks: $5.49 for 12 oz
- Natural Casing Red Franks: $4.49 for 12 oz
- Old Tyme Beef & Pork Franks: $4.49 for 12 oz
- Chicken Dinner Sausage: 2 for $7.00 for 11 oz
- Chicken Meatballs: $9.99 for 12 oz
- Fully Cooked Chicken Breakfast Sausage: 2 for $7.00 for 7-7.5 oz
- Fully Cooked Chicken Bacon: $3.49 for 3 oz
- Marinated Chicken Breast: $4.49/lb
- Fresh Ravioli or Tortelloni: 2 for $6.00 for 8-10 oz
- Fresh Pasta: 2 for $4.99 for 12 oz
- Baby Back Ribs: $8.99/lb
- Fresh Chicken Tenders: $3.49/lb
- Fresh Boneless & Skinless Chicken Breast: $4.49/lb
- Fresh Boneless & Skinless Chicken Thighs: $3.99/lb
- Chicken Split: $3.79/lb
- North Country Sausage: 2 for $6.00 for 8 oz
- Lollipop Chicken Drumsticks: $4.29/lb
- Sweet Italian Sausage or Brats: $3.49 for 19 oz
- Smoked Rope Sausage or Beddar Cheddar Links: $5.99 for 12-14 oz
- Breakfast Links: $3.99 for 12 oz
- Tenderloin or Pork Loin Fillet: $7.99 for 18.4-24 oz
- Ground Beef Kits: $12.99 for 51-LB
- Fresh Wagyu Burgers: $11.49 for 12 oz
- New England Turkey Burgers: $8.49 for 20 oz
- Pulled Pork: $4.99 for 15-16 oz
- Fully Cooked Baby Back Ribs: $15.99 for 38 oz
- Ham Steak (Uncured): $3.49 for 6 oz
- 97% Fat Free Ham: $4.99 for 16 oz
- Boneless Ham Quarter: $3.49/lb
- Boneless Ham Quarter: $5.79/lb
- Turkey Bacon: $3.29 for 12 oz
- Godshall's Beef Bacon: $7.49 for 10 oz
- Pepperoni: $3.99 for 5-6 oz
- Pepperoni Stick: $4.69 for 6 oz
- Snack Trays: $5.99 for 14 oz
- Kielbasa (Smoked): $3.99 for 12 oz
- Hebrew National Franks: $4.99 for 9.43-12 oz
- Turkey Franks: $2.99 for 16 oz
- Pearl Beef Franks: $11.49 for 2 LB
- Maple Leaf Franks: $11.49 for 32 oz
- Bella Farms Chicken Wings: $5.99 for 3-LB
- Banquet Chicken Fillets: $4.99 for 24 oz
- Jones Sausage Roll: $3.99 for 16 oz
- All Natural Link Sausage: $3.99 for 12 oz
- Burger Patties: $10.99 for 1.5 LB
- Smashed Burgers: $15.99 for 2-LB Box
- Silverbrite Cooked Shrimp: $9.99 for 2-LB Bag
- Quality E-Z Peel Raw Shrimp: $19.89 for 2-LB Bag
- Raw Shrimp Peeled & Deveined: $15.89 for 2-LB Bag
- Fresh Farm Raised Tilapia Fillets: $6.99/lb
- Duxbury Farm Raised Oysters: $7.99 each
- Fresh Ocean Farm Raised Oysters: $8.99 each
- Snow Crab Legs & Claws: $28.99 for 1.5-LB Bag
- Lobster Fillets: $8.99 each
- Scallops Wrapped In Bacon: $18.99 for 16 oz
- Coho Salmon Meat: $9.99 for 8 oz
- Salmon Fillets: $12.99/lb
- Deli Salads (Potato, Macaroni, Cole Slaw): $3.49 for 3-LB
- Ocean Fresh Wild Clams: $5.99/lb
- Clam Chowder: $8.49 for 20 oz
- Niji Spicy California Roll: $6.99 for 6-pack
- Niji Philly Spicy Roll: $11.99 for 6-pack

Vegetables on sale:
- Broccoli Slaw: 2 for $3.00 for 12 oz
- Tender Zucchini: $0.99/lb
- Veggie Platters: $13.99 for 40 oz
- Fresh Express Chopped Kit: 2 for $5.00 for 7.7-11.75 oz
- Campari Tomatoes: $2.99 for 1-LB
- Little Leaf Farms Salads: $4.79 for 8 oz
- Sliced White Mushrooms: 2 for $5.00 for 16 oz
- Fresh Made Guacamole: $4.99 for 24 oz
- Marie's Dressing: 2 for $6.00 for 12 oz

5-DAY MEAL PLAN

Protein ranking notes (most economical to most premium):
- Chicken Wings at $1.99/lb - most economical
- Boneless Pork Butts at $2.49/lb - very economical
- Fresh Italian Sausage at $2.49/lb - very economical
- Fresh Chicken Thighs at $3.99/lb - economical
- Top Round Roast at $4.99/lb - moderate
- Marinated Chicken Breast at $4.49/lb - moderate
- Silverbrite Cooked Shrimp at $9.99 for 2 lbs ($5.00/lb) - premium seafood (ONE night only)
- Salmon Fillets at $12.99/lb - premium (excluded as shrimp is cheaper premium option)

Monday
Meal: Oven-Roasted Chicken Wings with Zucchini and Broccoli Slaw
Description: Crispy oven-roasted chicken wings seasoned with garlic, smoked paprika, and black pepper are served alongside sauteed zucchini coins and a cool creamy broccoli slaw dressed with Marie's dressing. This is a satisfying, finger-food-style low-carb dinner that hits multiple textures and is extremely budget-friendly to open the week.
Sale items used: Fresh Chicken Wings ($1.99/lb), Tender Zucchini ($0.99/lb), Broccoli Slaw (2 for $3.00), Marie's Dressing (2 for $6.00)
Prep time: 15 minutes prep, 45 minutes cook
Serving note: 4 lbs chicken wings (about 1 lb per person), 2 lbs zucchini sliced into coins (0.5 lb per person), 2 bags of 12 oz broccoli slaw combined for 4 servings, 1 bottle Marie's dressing split across 4 servings
Recipes:
- Crispy Baked Chicken Wings
- Keto Chicken Wings with Creamy Broccoli
- One Pan Chicken and Veggies

Tuesday
Meal: Slow-Cooked Pulled Pork Bowl over Sauteed Mushrooms and Zucchini
Description: Tender pulled pork is warmed and seasoned with cumin, garlic, and chili powder, then served over a bed of sauteed sliced mushrooms and zucchini ribbons for a hearty low-carb bowl. A scoop of fresh guacamole on top adds richness and healthy fat to round out the meal.
Sale items used: Pulled Pork ($4.99 for 15-16 oz), Sliced White Mushrooms (2 for $5.00), Tender Zucchini ($0.99/lb), Fresh Made Guacamole ($4.99 for 24 oz)
Prep time: 10 minutes prep, 20 minutes cook
Serving note: 2 packages of pulled pork (about 30-32 oz total, roughly 7-8 oz per person), 2 bags of sliced mushrooms (32 oz total), 1.5 lbs zucchini, 24 oz guacamole divided evenly (about 6 oz per person as a topping)
Recipes:
- Slow Cooker Pulled Pork
- Low Carb Zucchini Mushroom Bake
- Low-Carb Sautéed Zucchini with Mushrooms

Wednesday
Meal: Italian Sausage Skillet with Campari Tomatoes and Zucchini
Description: Sliced fresh Italian sausage is browned in a skillet with tender zucchini chunks and halved Campari tomatoes, then simmered with Italian seasoning, garlic, and olive oil into a chunky one-pan dish. Served with a Fresh Express chopped salad kit on the side, this dinner is fast, filling, and deeply savory with under 10g net carbs per serving.
Sale items used: Fresh Italian Sausage ($2.49/lb), Campari Tomatoes ($2.99 for 1-LB), Tender Zucchini ($0.99/lb), Fresh Express Chopped Kit (2 for $5.00)
Prep time: 10 minutes prep, 25 minutes cook
Serving note: 2 lbs Italian sausage (0.5 lb per person), 1 lb Campari tomatoes, 1.5 lbs zucchini, 2 chopped salad kits split across 4 side salads
Recipes:
- Italian Sausage and Zucchini Skillet Meal
- Quick Keto Italian Sausage Zucchini Skillet
- Low Carb Italian Sausage and Zucchini Bowls

Thursday
Meal: Garlic Butter Shrimp with Broccoli Slaw and Mushrooms
Description: Fully cooked shrimp are warmed in a garlic herb butter sauce with sauteed mushrooms and served alongside chilled broccoli slaw dressed lightly with Marie's dressing for a bright, satisfying low-carb seafood night. This is the one premium protein night of the week, using the most economical seafood sale item available.
Sale items used: Silverbrite Cooked Shrimp ($9.99 for 2-LB Bag), Sliced White Mushrooms (2 for $5.00), Broccoli Slaw (2 for $3.00), Marie's Dressing (2 for $6.00)
Prep time: 10 minutes prep, 15 minutes cook
Serving note: 1 bag of 2 lbs cooked shrimp (0.5 lb per person), 2 bags of mushrooms (32 oz total sauteed as a base), 2 bags of 12 oz broccoli slaw combined for 4 side servings, 1 bottle Marie's dressing
Recipes:
- Skillet Garlic Butter Shrimp and Broccoli
- Healthy Garlic Butter Shrimp and Broccoli
- Garlic Butter Shrimp and Broccoli Skillet

Friday
Meal: Sliced Top Round Roast with Roasted Zucchini and Chopped Salad
Description: A top round roast is seasoned with rosemary, garlic, salt, and pepper, then roasted to medium and sliced thin against the grain for a classic, satisfying low-carb Friday dinner. Served with roasted zucchini spears and a Fresh Express chopped salad kit on the side, this meal feels special without breaking the budget.
Sale items used: Top Round Roast ($4.99/lb), Tender Zucchini ($0.99/lb), Fresh Express Chopped Kit (2 for $5.00)
Prep time: 15 minutes prep, 60-75 minutes roast plus 10 minutes rest
Serving note: 2.5 lbs top round roast (yields about 2 lbs cooked sliced meat, roughly 8 oz per person), 2 lbs zucchini cut into spears and roasted, 2 chopped salad kits split across 4 side salads
Recipes:
- Roasted Zucchini Salad Recipe
- Keto Roasted Zucchini and Tomatoes
- Low-Carb Zucchini & Roasted Grape Tomato Salad

SHOPPING LIST

Buy on sale:

• Fresh Chicken Wings (4 lbs at $1.99/lb): $7.96
• Tender Zucchini for Monday (2 lbs at $0.99/lb): $1.98
• Broccoli Slaw for Monday and Thursday (x4 bags at the 2-for-$3.00 deal, 2 pairs): $6.00
• Marie's Dressing for Monday and Thursday (x2 bottles at the 2-for-$6.00 deal, 1 pair): $6.00
• Pulled Pork (x2 packages at $4.99 each): $9.98
• Sliced White Mushrooms for Tuesday and Thursday (x4 bags at the 2-for-$5.00 deal, 2 pairs): $10.00
• Tender Zucchini for Tuesday (1.5 lbs at $0.99/lb): $1.49
• Fresh Made Guacamole (x1 container at $4.99): $4.99
• Fresh Italian Sausage (2 lbs at $2.49/lb): $4.98
• Campari Tomatoes (x1 package at $2.99): $2.99
• Tender Zucchini for Wednesday (1.5 lbs at $0.99/lb): $1.49
• Fresh Express Chopped Kit for Wednesday and Friday (x4 kits at the 2-for-$5.00 deal, 2 pairs): $10.00
• Silverbrite Cooked Shrimp (x1 bag at $9.99): $9.99
• Top Round Roast (2.5 lbs at $4.99/lb): $12.48
• Tender Zucchini for Friday (2 lbs at $0.99/lb): $1.98

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Smoked paprika
- Chili powder
- Cumin
- Italian seasoning
- Dried rosemary
- Salt and black pepper
- Red pepper flakes (optional)