Market Basket Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb
- Fresh Italian Sausage: $3.49/lb
- Polska Kielbasa: $3.49 for 13 oz.
- Fresh Organic Chicken Drumsticks: $3.99/lb
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb

Vegetables on sale:
- Stem Cluster Tomatoes: $0.99/lb
- Cucumbers: $1.00 for 2
- Hydroponic Crisp Butter Lettuce: $2.50 for 2
- Romaine Lettuce: $1.00 for 2
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Chops with Stem Cluster Tomatoes and Romaine Salad
Description: A single center-cut boneless pork chop is seasoned with garlic, salt, and pepper then seared in a hot skillet until golden and juicy. It is served alongside sliced stem cluster tomatoes drizzled with olive oil and a crisp romaine salad dressed with red wine vinegar.
Sale items used: Fresh Boneless Pork Chops Center Cut ($2.49/lb), Stem Cluster Tomatoes ($0.99/lb), Romaine Lettuce ($1.00 for 2)
Prep time: 20 minutes
Serving note: Use 1 boneless pork chop, approximately 0.5 lb; assume 0.25 lb of tomatoes and half a head of romaine from the 2-pack. Net carbs are well under 10g for this meal.
Recipes:
- Pan-Seared Pork Chops with Avocado and Tomato Salad
- Keto Pork Chops (Irresistible Glaze!)

Tuesday
Meal: Skillet Fresh Italian Sausage with Sauteed Cucumbers and Butter Lettuce
Description: Two fresh Italian sausage links are browned in a skillet and sliced, then served with cucumber rounds sauteed briefly in butter until just tender. A few leaves of hydroponic butter lettuce are arranged alongside as a fresh, cool contrast.
Sale items used: Fresh Italian Sausage ($3.49/lb), Cucumbers ($1.00 for 2), Hydroponic Crisp Butter Lettuce ($2.50 for 2)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of Italian sausage (roughly 2 links); use 1 cucumber from the 2-pack and a few leaves from one head of butter lettuce. Net carbs are under 8g for this meal.
Recipes:
- Quick Keto Italian Sausage Zucchini Skillet (One Pan Meal)
- Keto Italian Sausage Dinner - Low Carb Skillet Recipe
- Keto Cheesy Sausage & Peppers - Easy Low Carb Dinner

Wednesday
Meal: Braised Polska Kielbasa with Stem Cluster Tomatoes and Feta
Description: Sliced Polska kielbasa is browned in a skillet then briefly braised with a splash of water and diced stem cluster tomatoes until the tomatoes soften into a light pan sauce. The dish is finished with crumbled feta cheese for a salty, tangy contrast.
Sale items used: Polska Kielbasa ($3.49 for 13 oz.), Stem Cluster Tomatoes ($0.99/lb), Domestic Feta Cheese or Pitted Kalamata Olives ($3.99/lb)
Prep time: 25 minutes
Serving note: Use roughly half the 13 oz. kielbasa package (about 6-7 oz.) and save the rest for another use; use 0.25 lb of tomatoes and 0.1 lb of feta. Net carbs are under 8g for this meal.
Recipes:
- Low-Carb (Keto) Kielbasa Veggie Sheet Pan Dinner
- Keto Baked Feta - EASY Sheet Pan Low Carb Dinner

Thursday
Meal: Baked Fresh Organic Chicken Drumsticks with Romaine and Cucumber Salad
Description: Two to three organic chicken drumsticks are seasoned with olive oil, garlic, and paprika then roasted in the oven until the skin is crispy and the meat is cooked through. They are served with a simple salad of chopped romaine and sliced cucumber tossed with red wine vinegar and olive oil.
Sale items used: Fresh Organic Chicken Drumsticks ($3.99/lb), Romaine Lettuce ($1.00 for 2), Cucumbers ($1.00 for 2)
Prep time: 45 minutes (35 minutes roasting, 10 minutes prep)
Serving note: Use approximately 0.75 lb of drumsticks (2-3 pieces); use the second half of the romaine 2-pack and the second cucumber from Tuesday's pack. Net carbs are under 6g for this meal.
Recipes:
- Easy Baked Chicken Drumsticks

Friday
Meal: Pan-Fried Pollock Fillets with Butter Lettuce and Kalamata Olive Salad
Description: A single pollock fillet is seasoned with salt, pepper, and lemon then pan-fried in olive oil until flaky and golden. It is plated over a salad of butter lettuce leaves and pitted kalamata olives dressed lightly with olive oil and red wine vinegar.
Sale items used: Ocean Fresh Wild All Natural Pollock Fillets ($6.99/lb), Hydroponic Crisp Butter Lettuce ($2.50 for 2), Domestic Feta Cheese or Pitted Kalamata Olives ($3.99/lb)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of pollock fillet; use the second head of butter lettuce from the 2-pack purchased Tuesday and 0.1 lb of kalamata olives. Net carbs are under 5g for this meal.
Recipes:
- Low Carb Pan-Seared Pollock with Charred Cabbage and Clementines
- 33 Delicious Pollock Fillets Recipes Easy

SHOPPING LIST

Buy on sale:
- Fresh Boneless Pork Chops Center Cut (0.5 lb): $1.25
- Fresh Italian Sausage (0.5 lb): $1.75
- Polska Kielbasa (1 package, 13 oz.): $3.49
- Fresh Organic Chicken Drumsticks (0.75 lb): $2.99
- Ocean Fresh Wild All Natural Pollock Fillets (0.5 lb): $3.50
- Stem Cluster Tomatoes (0.5 lb): $0.50
- Cucumbers (1 pack of 2): $1.00
- Hydroponic Crisp Butter Lettuce (1 pack of 2): $2.50
- Romaine Lettuce (1 pack of 2): $1.00
- Domestic Feta Cheese or Pitted Kalamata Olives (0.2 lb total, split between feta and olives): $0.80
- Tessera Red Wine Vinegar White (1 bottle): $2.50

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Paprika
- Butter
- Lemon (for the pollock)
- Water (for braising)