Market Basket Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Breast Boneless & Skinless Antibiotic Free: $4.99/lb
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb
- Eye Round Roast Fresh Cut Daily: $4.99/lb
- Virginia or Honey Ham At The Deli: $4.99/lb
- Provolone Cheese At The Deli: $3.99/lb
- Ocean Fresh Wild All Natural Small Skinless Haddock Fillets: $9.99/lb
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb
- Ocean Fresh Wild All Natural Wolffish Fillets: $12.99/lb
- Fresh Italian Sausage: $3.49/lb
- Jumbo Meat Franks: $3.99 for 10-LB.
- Fresh Chicken Tenders: $4.49/lb
- Fresh Organic Chicken Drumsticks: $3.99/lb
- Oven Ready Roaster In Cooking Bag: $10.49 for 6-LB.
- Breaded Chicken Frozen: $5.49 for 16 oz. (not low-carb compliant as a meal component)
- Nugget Ham: $4.99/lb
- Boneless Ham Quarter: $4.99 for 3lb.
- Curly's Baby Back Ribs Fully Cooked: $8.99 for 38 oz.
- Curly's Pulled Pork: $14.99 for 15-16 oz.
- Deli Select Ultra Thin Smoked Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Honey Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Oven Roasted Turkey Breast: $6.99 for 6 oz.
- Sliced Meat Bologna: $1.99 for 16 oz.
- Hot Link Sausage: $4.99 for 24 oz.
- Chicken Franks: $1.49 for 1-LB.
- Jumbo Meat Franks: $1.49 for 1-LB.
- Bratwurst or Knockwurst: $4.99 for 12 oz.
- Chourizo Sausage Spanish Style: $3.99 for 12 oz.
- Natural Casing Franks: $11.99 for 32 oz.
- Jumbo Meat Franks: $7.99 for 5-LB.
- Breaded Chicken Tenders Nuggets: $5.99 for 22-29 oz. (breaded, not low-carb compliant as a meal component)
- Yummy Chicken Dino Buddies Tenders Nuggets Alpha Buddies: $5.99 for 18-21.7 oz. (not low-carb compliant)
- Chicken Strips or Nuggets: $5.99 for 24 oz. (not low-carb compliant)
- All Natural Sausage Patties Links: $2.50 for 5-7 oz.
- Three Dragons Dumplings Egg Rolls Crab Rangoon: $3.99 for 5-13 oz. (not low-carb compliant)
- Centerville Chicken Pie Pot Pie: $12.99 for 36 oz. (not low-carb compliant)
- Sweet Sausage Burger Plant Based: $6.49 for 6 oz.
- Rare Roast Beef: $9.99/lb
- Turkey Breast: $6.99/lb
- Alpine Cheddar Cheese: $5.99/lb
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb
- Ocean Fresh Wild All Natural Monkfish Fillets: $6.99/lb
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb
- Ocean Farm Raised Littleneck Clams: $5.99/lb
- Mama Bear Salmon Portions: $9.99 for 16 oz.
- Cedar Bay Air Fryer Salmon & Vegetables: $9.99 for 16 oz.
- Cedar Bay Air Fryer Fish & Chips: $9.99 for 16 oz. (contains chips, not low-carb compliant)
- Cedar Bay Air Fryer Salmon Bites: $9.99 for 16 oz.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Shrimp Bowls Garlic Butter Risotto Alfredo Scampi Fried Rice Honey Garlic: $9.99 for 39.6 oz. (contains rice/risotto, not low-carb compliant)
- Quality Cooked Shrimp 26/30 Ct. Per Pound: $8.99 for 16 oz.
- E-Z Peel Raw Shrimp 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Raw Shrimp Peeled & Deveined Tail Off 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Catfish Nuggets: $9.99 for 3-LB.
- Whole Tilapia: $10.99 for 3-LB.
- True Tides Flounder Fillets Locally Caught: $10.99 for 16 oz.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Shrimp Wonton Soup Original With Noodles: $4.99 for 9.1 oz. (contains noodles, not low-carb compliant)
- Squid Rings: price not listed
- Cooked & Cut Squid Tentacles: price not listed
- Sliced Red Brisket Pastrami: $9.99 for 9 oz.
- Antipasto Negroni Classico: $9.99 for 16 oz.
- Mr. Chikin Chicken Wings: $5.99 for 11 oz.
- Bertolino Meatloaf Mix: $6.99 for 3-LB.
- Beef Burgers: $9.99 for 32 oz.
- Fresh Smashed Beef Burger: $9.99 for 10-LB.
- The Flying Meatballs 3 Meat Beef Turkey: $8.99 for 16 oz.
- Giant Beef & Pork: $9.99 for 22 oz.
- Cello Franks Skinless: $5.99/lb
- Old Tyme Franks Natural Casing: $4.99/lb
- Spiral Recipe Ham: $4.99/lb
- Capicola Hot Sweet: $6.99/lb
- Genoa Salami: $9.49/lb
- Prosciutto Great With Melon: $9.89/lb
- Turkey Burgers Steakhouse Peppers & Onions: $8.49 for 20 oz.
- Maple Glazed Bacon: $5.99 for 12 oz.
- Polska Kielbasa: $3.49 for 13 oz.
- Bun Length Franks: $4.99 for 48 oz.
- Fully Cooked Chicken Wings BBQ Buffalo Magnum Teriyaki Honey Stung Salt & Vinegar: $9.69/lb
- Rotisserie Chicken Leg Quarters: $2.99/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
- Red Salad Onions: $0.99/lb
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb (dual-listed as a flavor/topping item)
- Hanover Air Fryer Vegetables Peas Corn Squash: $1.50 for 10-12 oz. (peas and corn are higher-carb; squash portion is usable in moderation)

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb - about 2 lbs for 4 people = $4.98 total, roughly $1.25/serving
- Fresh Organic Chicken Drumsticks: $3.99/lb - about 2.5 lbs for 4 people = $9.98 total, roughly $2.50/serving
- Fresh Italian Sausage: $3.49/lb - about 1.5 lbs for 4 people = $5.24 total, roughly $1.31/serving (ranked here by actual per-serving cost; note sausage edges out drumsticks)
- Polska Kielbasa: $3.49 for 13 oz. - 1 package for 4 people = $3.49 total, roughly $0.87/serving (one package is sufficient as a component with vegetables)
- Rotisserie Chicken Leg Quarters: $2.99/lb - about 2.5 lbs for 4 people = $7.48 total, roughly $1.87/serving
- Fresh Chicken Breast Boneless & Skinless Antibiotic Free: $4.99/lb - about 2 lbs for 4 people = $9.98 total, roughly $2.50/serving
- Fresh Chicken Tenders: $4.49/lb - about 1.5 lbs for 4 people = $6.74 total, roughly $1.69/serving
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb - about 2 lbs for 4 people = $13.98 total, roughly $3.50/serving
- Ocean Fresh Wild All Natural Monkfish Fillets: $6.99/lb - about 2 lbs for 4 people = $13.98 total, roughly $3.50/serving
- Ocean Fresh Wild All Natural Haddock Fillets: $9.99/lb - about 2 lbs for 4 people = $19.98 total, roughly $5.00/serving (premium)
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb - about 2 lbs for 4 people = $25.98 total, roughly $6.50/serving (premium)
- Ocean Fresh Wild All Natural Wolffish Fillets: $12.99/lb - about 2 lbs for 4 people = $25.98 total, roughly $6.50/serving (premium)

Why these meals: The pork chops at $2.49/lb are the standout deal of the week and anchor Monday with a very low per-serving cost. Polska Kielbasa at $3.49 for a full 13-oz package and Fresh Italian Sausage at $3.49/lb are both genuinely inexpensive and bring bold flavor without much effort, so they each get a night. Rotisserie Chicken Leg Quarters at $2.99/lb are a reliable mid-week workhorse, and the drumsticks at $3.99/lb round out the economical four nights. Pollock at $6.99/lb is the least expensive seafood on this flyer by a clear margin, making it the natural choice for the one premium-style night - it costs roughly half what haddock runs and a fraction of swordfish, so it delivers a restaurant-feel fish dinner without blowing the budget. The week leans on the produce deals - romaine at $1.00 for 2 heads, cucumbers at $1.00 for 2, and tomatoes at $0.99/lb - to keep sides nearly free and hold the total comfortably within range.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Chops with Stem Cluster Tomatoes and Romaine Salad
Description: Center-cut boneless pork chops are seasoned and seared in a hot skillet until golden and cooked through, then rested and sliced. A quick side salad of chopped romaine, sliced stem cluster tomatoes, and red salad onion rounds out the plate with freshness and crunch.
Sale items used: Fresh Boneless Pork Chops Center Cut Fresh Cut Daily, Stem Cluster Tomatoes, Romaine Lettuce, Red Salad Onions
Prep time: 25 minutes
Serving note: Buy 2 lbs of pork chops (about 0.5 lb per person). Use 1 lb of stem cluster tomatoes, 1 head of romaine (from a 2-pack), and 0.25 lb of red salad onions. Dress the salad with olive oil and vinegar from the pantry.
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: Fresh Italian sausage links are browned in a skillet, sliced on the bias, and finished with a splash of red wine vinegar for brightness. Sliced cucumbers are quickly sauteed in the same pan until just tender, and crisp butter lettuce leaves are served alongside as a low-carb wrap or side.
Sale items used: Fresh Italian Sausage, Cucumbers, Hydroponic Crisp Butter Lettuce
Prep time: 30 minutes
Serving note: Buy 1.5 lbs of Fresh Italian Sausage for 4 people. Use 2 cucumbers (1 pack of 2) and 1 head of Hydroponic Crisp Butter Lettuce (from a 2-pack). Tessera Red Wine Vinegar from the pantry list adds the finishing brightness.
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: Polska Kielbasa is sliced into coins and pan-braised with halved stem cluster tomatoes until the tomatoes break down into a light, savory sauce. Crumbled domestic feta is scattered over the top just before serving for a salty, tangy finish.
Sale items used: Polska Kielbasa, Stem Cluster Tomatoes, Domestic Feta Cheese or Pitted Kalamata Olives
Prep time: 25 minutes
Serving note: Use 1 package (13 oz.) of Polska Kielbasa, 1 lb of stem cluster tomatoes, and 0.5 lb of domestic feta. One package of kielbasa yields about 3-4 oz. per person as a main when paired with the tomato-feta pan sauce.
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: Chicken drumsticks are rubbed with pantry spices and baked in the oven until the skin is crisp and the meat is cooked through. A crisp salad of romaine, sliced cucumber, and red salad onion dressed with olive oil and balsamic vinegar serves as a cool, refreshing side.
Sale items used: Fresh Organic Chicken Drumsticks, Romaine Lettuce, Cucumbers, Red Salad Onions
Prep time: 15 minutes prep, 45 minutes bake
Serving note: Buy 2.5 lbs of Fresh Organic Chicken Drumsticks (roughly 2-3 drumsticks per person depending on size). Use the second head of romaine from the 2-pack purchased Monday, 2 cucumbers (1 pack of 2), and 0.25 lb of red salad onions. Total time is about 60 minutes; preheat the oven while prepping the salad to stay on schedule.
Recipes:
- Easy Baked Chicken Drumsticks

Friday
Meal: Pan-Fried Pollock Fillets with Butter Lettuce and Kalamata Olive Salad
Description: Ocean Fresh Wild All Natural Pollock Fillets are seasoned with salt, pepper, and garlic powder, then pan-fried in olive oil until golden on the outside and flaky within. Crisp butter lettuce leaves are tossed with pitted kalamata olives and a drizzle of red wine vinegar for a bright, Mediterranean-style salad alongside.
Sale items used: Ocean Fresh Wild All Natural Pollock Fillets, Hydroponic Crisp Butter Lettuce, Domestic Feta Cheese or Pitted Kalamata Olives
Prep time: 20 minutes
Serving note: Buy 2 lbs of Ocean Fresh Wild All Natural Pollock Fillets (0.5 lb per person). Use the second head of Hydroponic Crisp Butter Lettuce from the 2-pack purchased Tuesday, and 0.5 lb of pitted kalamata olives (from the Domestic Feta Cheese or Pitted Kalamata Olives sale item). Pan-fry in batches if needed to avoid crowding the skillet.
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 Fresh Cut Daily (2 lbs): $4.98
- Fresh Italian Sausage (1.5 lbs): $5.24
- Polska Kielbasa (x1 package, 13 oz.): $3.49
- Fresh Organic Chicken Drumsticks (2.5 lbs): $9.98
- Ocean Fresh Wild All Natural Pollock Fillets (2 lbs): $13.98
- Stem Cluster Tomatoes (2 lbs): $1.98
- Romaine Lettuce (x1 pack of 2): $1.00
- Cucumbers (x2 packs of 2, 4 cucumbers total): $2.00
- Hydroponic Crisp Butter Lettuce (x1 pack of 2): $2.50
- Red Salad Onions (0.5 lb): $0.50
- Domestic Feta Cheese or Pitted Kalamata Olives (1 lb): $3.99

Pantry staples needed:
- Olive oil
- Tessera Red Wine Vinegar (on sale this week if needed: $2.50 for 33.8 oz.)
- Balsamic vinegar
- Garlic powder
- Salt and black pepper
- Dried Italian seasoning or red pepper flakes