Market Basket Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Shoulder Steak London Broil: $3.99/lb
- Fresh Chicken Thighs or Drumsticks: $1.49/lb
- Fresh Pork Tenderloin: $2.69/lb
- Beef Roast: $9.99/lb
- Genoa Salami: $9.99/lb
- Farm Raised Salmon Steaks: $9.99/lb
- Ocean Fresh Wild Sockeye Salmon Fillets: $9.99/lb
- Fresh Ground Beef: $4.99/lb
- Fresh Meatloaf Mix: $4.99/lb
- Fresh Whole Chickens: $1.59/lb
- Fresh Organic Chicken Tenders: $8.99/lb
- Chicken Breast Cutlets: $4.49/lb
- Polish Kielbasa Sliced: $4.99/lb
- Polish Kielbasa Smoked: $3.49/lb
- Hardwood Smoked Ham Grillsteak: $3.49 for 10 oz
- Ham Steak Anytime: $2.50 for 8 oz
- Boneless Simple Carve Ham: $3.99/lb
- Gaspar's Linguica or Chourico: $6.49 for 16 oz
- Andouille Sausage: $3.99 for 12 oz
- Ground Turkey: $4.49/lb
- Chicken Breast: $5.99/lb
- Ocean Fresh Wild Red Perch Fillets: $6.99/lb
- Ocean Fresh Wild Mussels: $4.99/lb
- Tail off Shrimp Peeled & Deveined 16/20 Ct.: $19.89 for 2-lb bag
- E-Z Peel Shrimp 16/20 Ct.: $15.89 for 2-lb bag
- Cooked Shrimp 16/20 Ct.: $21.89 for 2-lb bag
- Baby Back Ribs: $7.99 for 20.8-21 oz
- Sliced Bacon: $6.39 for 6 oz
- Hardwood Smoked Premium Bacon: $5.99 for 16 oz
- Nellie's Large Brown Free Range Eggs: $3.99 for 24 ct

Vegetables on sale:
- Baby Potatoes: $3.99 for 3-lb bag (not low-carb, noted but excluded)
- Vidalia Onions: $0.99/lb
- Bagged Green Peppers: $1.29/lb
- Organic Veggie Broccoli Slaw: $2.50 for 10 oz
- Caesar Kits: $2.50 for 9.8-10.75 oz
- Mini Marzano Tomatoes: $4.99 for 24 oz
- Northeast Salads: $2.29 for 5 oz
- Grillabella Caps: $4.49 for 16 oz

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh Chicken Thighs or Drumsticks: $1.49/lb - about 2.5 lbs for 4 people = ~$3.73 total
- Fresh Whole Chickens: $1.59/lb - about 4 lbs usable for 4 people = ~$6.36 total
- Ham Steak Anytime: $2.50 for 8 oz per pack - need 2 packs for 4 people = ~$5.00 total
- Hardwood Smoked Ham Grillsteak: $3.49 for 10 oz per pack - need 2 packs for 4 people = ~$6.98 total
- Fresh Pork Tenderloin: $2.69/lb - about 2 lbs for 4 people = ~$5.38 total
- Polish Kielbasa Smoked: $3.49/lb - about 1.5 lbs for 4 people = ~$5.24 total
- Andouille Sausage: $3.99 for 12 oz pack - need 2 packs for 4 people = ~$7.98 total
- Shoulder Steak London Broil: $3.99/lb - about 2 lbs for 4 people = ~$7.98 total
- Boneless Simple Carve Ham: $3.99/lb - about 1.5 lbs for 4 people = ~$5.99 total
- Nellie's Large Brown Free Range Eggs: $3.99 for 24 ct - 1 dozen sufficient = ~$1.99 effective
- Fresh Ground Beef: $4.99/lb - about 2 lbs for 4 people = ~$9.98 total
- Fresh Meatloaf Mix: $4.99/lb - about 2 lbs for 4 people = ~$9.98 total
- Chicken Breast Cutlets: $4.49/lb - about 2 lbs for 4 people = ~$8.98 total
- Ground Turkey: $4.49/lb - about 2 lbs for 4 people = ~$8.98 total
- Polish Kielbasa Sliced: $4.99/lb - about 1.5 lbs for 4 people = ~$7.49 total
- Ocean Fresh Wild Mussels: $4.99/lb - about 2 lbs for 4 people = ~$9.98 total
- Gaspar's Linguica or Chourico: $6.49 for 16 oz - about 1.5 packs for 4 people = ~$9.74 total
- Chicken Breast: $5.99/lb - about 2 lbs for 4 people = ~$11.98 total
- Hardwood Smoked Premium Bacon: $5.99 for 16 oz - 1 pack = ~$5.99 total
- Baby Back Ribs: $7.99 for 20.8-21 oz pack - need 2 packs for 4 people = ~$15.98 total
- Ocean Fresh Wild Red Perch Fillets: $6.99/lb - about 2 lbs for 4 people = ~$13.98 total
- Fresh Organic Chicken Tenders: $8.99/lb - about 2 lbs for 4 people = ~$17.98 total
- Beef Roast: $9.99/lb - about 2.5 lbs for 4 people = ~$24.98 total
- Genoa Salami: $9.99/lb - about 1 lb for 4 people = ~$9.99 total
- Farm Raised Salmon Steaks: $9.99/lb - about 2 lbs for 4 people = ~$19.98 total
- Ocean Fresh Wild Sockeye Salmon Fillets: $9.99/lb - about 2 lbs for 4 people = ~$19.98 total
- E-Z Peel Shrimp 16/20 Ct.: $15.89 for 2-lb bag - 1 bag for 4 people = ~$15.89 total
- Tail off Shrimp Peeled & Deveined: $19.89 for 2-lb bag - 1 bag = ~$19.89 total
- Cooked Shrimp: $21.89 for 2-lb bag - 1 bag = ~$21.89 total
- Ocean Fresh Wild Sea Scallops: $23.99/lb - about 1.5 lbs for 4 people = ~$35.99 total

Why these meals: Chicken thighs at $1.49/lb are the standout deal of the week and anchor two nights - they are genuinely cheap even before the sale, and at that price they are nearly impossible to beat for a satisfying dinner. Smoked kielbasa at $3.49/lb brings bold flavor for very little money and is a natural fit for a quick one-pan meal. Pork tenderloin at $2.69/lb is one of the most underrated lean proteins at the butcher counter, and it gives the week a fancier feel without the price tag. Ground beef at $4.99/lb rounds things out with an easy skillet meal that stretches well across four plates. The one premium night goes to the E-Z Peel Shrimp at $15.89 for a 2-lb bag - it's the least expensive of the three shrimp options and the most practical, and one bag feeds four people comfortably, making it the best value among all the premium seafood and steak options on this week's flyer. Salmon steaks and scallops were deliberately skipped because even on sale they push the per-serving cost to a level that strains a sensible weekly budget.

5-DAY MEAL PLAN

Monday
Meal: Smoked Kielbasa and Green Pepper Stir-Fry with Broccoli Slaw
Description: Sliced smoked kielbasa is seared in a hot skillet with green peppers and onions until caramelized, then served over a warm, lightly sauteed broccoli slaw for crunch and fiber. The combination of smoky sausage and sweet Vidalia onions creates a deeply savory, satisfying low-carb bowl with well under 10g net carbs per serving.
Sale items used: Polish Kielbasa Smoked ($3.49/lb), Bagged Green Peppers ($1.29/lb), Vidalia Onions ($0.99/lb), Organic Veggie Broccoli Slaw ($2.50 for 10 oz)
Prep time: 25 minutes
Serving note: 1.5 lbs kielbasa (sliced into coins), 1 lb green peppers (sliced), 0.5 lb Vidalia onion (sliced), 1 bag broccoli slaw - divided evenly into 4 portions

Tuesday
Meal: Baked Chicken Thighs with Grillabella Mushroom Caps and Caesar Salad
Description: Bone-in chicken thighs are seasoned and roasted at high heat until the skin is golden and crispy, then plated alongside roasted portobello-style grillabella caps. A Caesar kit served alongside adds a crisp, creamy contrast that makes this feel like a full restaurant-quality plate for a weeknight price.
Sale items used: Fresh Chicken Thighs or Drumsticks ($1.49/lb), Grillabella Caps ($4.49 for 16 oz), Caesar Kits ($2.50 for 9.8-10.75 oz)
Prep time: 50 minutes
Serving note: 2.5 lbs chicken thighs (about 2-3 pieces per person depending on size), 1 pack grillabella caps (4 caps, 1 per person), 1 Caesar kit divided into 4 side salads
Recipes:
- Keto chicken thighs recipe with mushroom sauce
- Keto Chicken Mushroom Casserole

Wednesday
Meal: Herb-Seared Pork Tenderloin with Mini Marzano Tomatoes and Green Pepper Saute
Description: Pork tenderloin is seared in olive oil with garlic and Gourmet Garden herbs, then roasted to juicy perfection and sliced thin for serving. Blistered mini Marzano tomatoes and sauteed green peppers serve as the vegetable base, adding brightness and acidity to complement the lean, savory pork.
Sale items used: Fresh Pork Tenderloin ($2.69/lb), Mini Marzano Tomatoes ($4.99 for 24 oz), Bagged Green Peppers ($1.29/lb), Gourmet Garden Squeeze or Lightly Dried Herbs ($3.99 for .35-4 oz), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 40 minutes
Serving note: 2 lbs pork tenderloin (sliced into 4 equal portions after resting), 1 bag (24 oz) mini Marzano tomatoes, 0.75 lb green peppers sliced - all divided evenly into 4 plates
Recipes:
- Keto Pork Tenderloin with Garlic Herb Butter
- 3 Pepper Pork Tenderloin Medallions Skillet Dinner
- Pork Tenderloin with Herb Mustard Sauce

Thursday
Meal: Ground Beef and Onion Skillet with Northeast Salad
Description: Seasoned ground beef is browned with diced Vidalia onions and a splash of no-sugar-added BBQ sauce for a smoky, slightly tangy skillet that comes together in under 30 minutes. Each plate is served with a fresh Northeast salad dressed lightly with Ken's dressing to keep the meal bright and balanced.
Sale items used: Fresh Ground Beef ($4.99/lb), Vidalia Onions ($0.99/lb), Sweet Baby Ray's No Sugar Added BBQ Sauce ($2.50 for 24 oz), Northeast Salads ($2.29 for 5 oz), Ken's Salad Dressing ($3.00 for 9 oz)
Prep time: 25 minutes
Serving note: 2 lbs ground beef, 0.5 lb Vidalia onion diced, 2 tablespoons no-sugar BBQ sauce (bottle kept for other uses), 1 bag Northeast salad split 4 ways, Ken's dressing on the side
Recipes:
- 30-Minute Keto Ground Beef Taco Skillet

Friday
Meal: Sauteed Garlic Shrimp with Broccoli Slaw and Mini Marzano Tomatoes
Description: Peeled and deveined shrimp are quickly sauteed in olive oil with garlic and fresh herbs until pink and tender, then served alongside a warm broccoli slaw tossed with lemon juice and finished with halved mini Marzano tomatoes for color and freshness. This bright, coastal Friday dinner keeps carbs very low while delivering a genuinely satisfying meal that feels like a treat.
Sale items used: E-Z Peel Shrimp 16/20 Ct. ($15.89 for 2-lb bag), Organic Veggie Broccoli Slaw ($2.50 for 10 oz), Mini Marzano Tomatoes ($4.99 for 24 oz), Gourmet Garden Squeeze or Lightly Dried Herbs ($3.99 for .35-4 oz), Bertolli Extra Virgin Olive Oil ($4.99 for 16.9 oz)
Prep time: 20 minutes
Serving note: 2 lbs shrimp (about 8-9 large shrimp per person at 16/20 count), 1 bag broccoli slaw, 1 bag (24 oz) mini Marzano tomatoes - divided evenly into 4 plates
Recipes:
- Skillet Garlic Butter Shrimp and Broccoli
- Keto Garlicky Shrimp and Broccoli

SHOPPING LIST

Buy on sale:
- Polish Kielbasa Smoked (1.5 lbs): $5.24
- Bagged Green Peppers (1.75 lbs across Monday and Wednesday): $2.26
- Vidalia Onions (1 lb across Monday and Thursday): $0.99
- Organic Veggie Broccoli Slaw (x2 bags, Monday and Friday): $5.00
- Fresh Chicken Thighs or Drumsticks (2.5 lbs): $3.73
- Grillabella Caps (x1 pack): $4.49
- Caesar Kits (x1): $2.50
- Fresh Pork Tenderloin (2 lbs): $5.38
- Mini Marzano Tomatoes (x2 bags, Wednesday and Friday): $9.98
- Gourmet Garden Squeeze or Lightly Dried Herbs (x1): $3.99
- Fresh Ground Beef (2 lbs): $9.98
- Northeast Salads (x1 bag): $2.29
- Ken's Salad Dressing (x1 bottle): $3.00
- Sweet Baby Ray's No Sugar Added BBQ Sauce (x1 jar): $2.50
- E-Z Peel Shrimp 16/20 Ct. (x1 bag, 2 lbs): $15.89
- Bertolli Extra Virgin Olive Oil (x1 bottle, used Wednesday and Friday): $4.99

Pantry staples needed:
- Garlic (fresh or jarred)
- Salt and black pepper
- Olive oil or cooking spray for Monday and Tuesday (pantry bottle)
- Lemon juice (for Friday slaw)
- Dried Italian seasoning or paprika for chicken thighs