Piggly Wiggly Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Leg Quarters with Roasted Broccoli
Description: Two chicken leg quarters are seasoned with garlic, salt, pepper, and olive oil, then baked until golden and juicy. A generous portion of broccoli crowns is roasted alongside for a simple, satisfying low-carb dinner.
Sale items used: Fresh Fryer Leg Quarters ($0.79/lb), Broccoli Crowns ($1.99/lb)
Prep time: 15 minutes active, 45 minutes bake time
Serving note: Use approximately 1.25 lbs of leg quarters (2 pieces) for one person, estimated cost $0.99. Use about 0.5 lb of broccoli crowns, estimated cost $1.00. Total cook time is about 60 minutes - season the chicken ahead of time and refrigerate for up to a day to deepen flavor.
Recipes:
- Roasted chicken legs and cherry tomatoes with garlic butter
- Crispy Chicken Leg Quarters (Keto, Paleo, Whole30, Low-Iron)
Tuesday
Meal: Pan-Seared Boneless Sirloin Pork Chops with Zucchini and Tomatoes
Description: One or two boneless sirloin pork chops are seared in a hot skillet until golden, then rested while sliced zucchini and fresh beefsteak tomatoes are sauteed in the same pan. The result is a bright, protein-rich plate with virtually no net carbs.
Sale items used: Family Pack Boneless Sirloin Pork Chops ($2.19/lb), Zucchini or Yellow Squash ($1.49/lb), Hothouse Beefsteak Tomatoes ($1.49/lb)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of pork chops (1 to 2 chops), estimated cost $1.10. Use about 0.4 lb zucchini, estimated cost $0.60, and about 0.3 lb tomato, estimated cost $0.45. The family pack will have extra chops - portion and freeze the remainder for later in the week or future meals.
Recipes:
- Mediterranean Boneless Pork Chops with Summer Veggies
- Pan Seared Pork Chops
Wednesday
Meal: Smoked Rope Sausage and Broccoli Skillet with Best Choice Cheese
Description: Sliced Eckrich smoked rope sausage is browned in a skillet with fresh broccoli florets until everything is caramelized and fragrant. Shredded Best Choice cheese is melted over the top for a rich, cheesy one-pan meal that is ready in under 20 minutes.
Sale items used: Eckrich Fully Cooked Smoked Rope Sausage ($3.79 each), Broccoli Crowns ($1.99/lb), Best Choice Cheese ($2.00 per 6-8 oz block, from 2/$4.00 deal)
Prep time: 20 minutes
Serving note: Use about 6 oz of sausage sliced from one package - the remainder can be refrigerated and used for breakfast or another meal. Use about 0.5 lb broccoli crowns, estimated cost $1.00. Use about 2 oz of shredded cheese from one block purchased in the 2/$4.00 deal.
Recipes:
- LOW CARB SMOKED SAUSAGE BROCCOLI CASSEROLE
- Keto Sausage and Broccoli
Thursday
Meal: Smithfield Pork Tenderloin with Sauteed Zucchini and Dole Salad
Description: A Smithfield marinated pork tenderloin is roasted and sliced, with one generous serving plated alongside sauteed zucchini. A Dole salad kit rounds out the meal with fresh greens and toppings, keeping the plate colorful and low-carb.
Sale items used: Smithfield Marinated Fresh Pork Tenderloins ($4.99 each), Zucchini or Yellow Squash ($1.49/lb), Dole Salad Kit ($3.99 each)
Prep time: 10 minutes active, 25 to 30 minutes roast time
Serving note: One Smithfield tenderloin package yields multiple servings - slice and eat one-third to one-half of the roasted tenderloin tonight and refrigerate the rest for lunches. Use about 0.4 lb zucchini, estimated cost $0.60. Use half the Dole salad kit tonight and save the rest for a side salad another day. Check the salad kit label and skip any included croutons or high-carb toppings to stay under 20g net carbs.
Friday
Meal: Pan-Seared Boneless Beef Sirloin Tip Steaks with Green Giant Vegetables
Description: A boneless beef sirloin tip steak is seasoned simply and seared in a cast iron or heavy skillet to a perfect medium, then rested before slicing. A can of Green Giant vegetables is heated as a quick low-carb side to complete the meal.
Sale items used: USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Steaks ($6.99/lb), Green Giant Vegetables ($1.33 per can, from 3/$4.00 deal)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of sirloin tip steak for one person, estimated cost $3.50. Choose a low-carb Green Giant variety such as green beans or cut green beans - avoid corn or peas to stay under 20g net carbs. One can is the right serving size for one person.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Fryer Leg Quarters (1.25 lbs): $0.99
- Broccoli Crowns (1.5 lbs, used Monday and Wednesday): $3.00
- Family Pack Boneless Sirloin Pork Chops (0.5 lb): $1.10
- Zucchini or Yellow Squash (0.8 lb, used Tuesday and Thursday): $1.19
- Hothouse Beefsteak Tomatoes (0.3 lb): $0.45
- Eckrich Fully Cooked Smoked Rope Sausage (x1 package): $3.79
- Best Choice Cheese (x1 block, from 2/$4.00 deal - buy 2): $4.00
- Smithfield Marinated Fresh Pork Tenderloin (x1 package): $4.99
- Dole Salad Kit (x1 kit): $3.99
- USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Steaks (0.5 lb): $3.50
- Green Giant Vegetables (x1 can, from 3/$4.00 deal - buy 1): $1.33
Pantry staples needed:
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or your preferred seasoning blend
- Butter (for sauteing zucchini and tomatoes)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Baby Back Pork Ribs: $3.59/lb
- Tyson Fully Cooked Chicken Strips, Fillets, Nuggets, Wings or Restaurant Style Entrées (20-26.05 oz): $7.77 each
- Fresh Fryer Leg Quarters (sold in 10 lb bags): $0.79/lb
- Family Pack Fresh Boneless Country Style Pork Ribs: $2.19/lb
- Family Pack Fresh Boneless Sirloin Pork Chops: $2.19/lb
- Smithfield Marinated Fresh Pork Tenderloins, Picnics or Loin Fillets (18.4-23 oz): $4.99 each
- USDA Select Black Canyon Angus Family Pack T-Bone Steaks: $9.99/lb
- Family Pack Fresh Pork Cutlets: $2.99/lb
- USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Roast: $6.59/lb
- Family Pack 85% Lean Fresh Ground Round: $5.99/lb
- Family Pack Fresh Breakfast Thin Boneless Sirloin Pork Chops: $2.39/lb
- Family Pack Fresh Tenderized Boneless Sirloin Pork Chops: $2.39/lb
- USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Steaks: $6.99/lb
- Butterball Fresh 85% Lean Ground Turkey (3 lb): $10.99 each
- Tyson Individually Frozen Boneless Skinless Chicken Breasts or Tenderloins (40 oz): $7.99 each
- Sea Best Frozen Boneless Swai Fillets (32 oz): $7.99 each
- Steak-umm Sandwich Steaks (9 oz): 2/$7.00
- Johnsonville Ground Fresh Sausage or Griller Patties (16 oz): $3.99 each
- Armour LunchMakers (2.47-2.84 oz): 10 for $10.00
- El Monterey Single Serve Burritos (3.8-4 oz): 10 for $10.00
- Holten's Frozen Beef Patties (6 lb): $26.99 each
- Ball Park Beef Franks (15 oz): $3.99 each
- Eckrich Fully Cooked Smoked Rope Sausage, Links or Lil Smokies (8.3-14 oz): $3.79 each
- Oscar Mayer Fun Pack Lunchables (8.8-10.7 oz): 2/$5.00
- Jimmy Dean Fresh Pork Roll Sausage (16 oz): $3.99 each
- Ball Park Meat or Turkey Franks (15 oz): 2/$4.00
- Oscar Mayer Deli Fresh Lunch Meats (15-16 oz): $6.49 each
- Carolina Pride Pork Sausage Rolls (16 oz): $2.99 each
- Jimmy Dean Simple Scrambles (5.35 oz): 2/$5.00
- Tennessee Pride Frozen Pork Sausage Patties (40 oz): $10.99 each
- El Monterey Taquitos (20-20.7 oz): $3.99 each
- Bob Evans Family Pack Side Dishes (28-32 oz): $3.99 each
- Louis Kemp Imitation Crab or Lobster (8 oz): 2/$5.00
Deli and prepared on sale:
- Kretschmar Roast Beef (sliced to order): $12.99/lb
- Kretschmar Mini Horn Cheese, Pepper Jack, Colby Jack or Colby (sliced to order): $5.99/lb
- Kretschmar Turkey Breast (sliced to order): $7.99/lb
- Pancho's Queso Dip (16 oz): $5.99 each
- Advance Pierre Beef Cheeseburger (7 oz): $3.49 each
Produce on sale:
- Blueberries, Pint or Blackberries or Raspberries (6 oz): 2/$5.00
- Seedless Watermelons: $3.99 each
- Dole Salad Kit (7.1-13.3 oz): $3.99 each
- Broccoli Crowns: $1.99/lb
- Zucchini or Yellow Squash: $1.49/lb
- Peaches, Nectarines or Plums (2 lb bag): $3.99 each
- Hothouse Beefsteak Tomatoes: $1.49/lb
- Always Save Onions, Yellow, Red or White (2 lb bag): 2/$3.00
- Best Choice Gold or Red Potatoes (5 lb bag): $3.49 each
- Navel Oranges (imported): 3/$2.00
Dairy and eggs on sale:
- Best Choice Cheese (6-8 oz): 2/$4.00
- Cracker Barrel Slices, Chunks, Cuts, Cubes or Bars (6-8 oz): 2/$6.00
- Velveeta Slices (12 oz): $2.99 each
- Philadelphia Cream Cheese (16 oz): $4.99 each
- Daisy Cottage Cheese or Dips (16 oz): $2.99 each
- Planet Oat Oat Milk (89 oz): $4.99 each
- Just Crack an Egg or Oscar Mayer Scramblers (2.25-3 oz): 2/$4.00
- Yoplait GoGurt (16 ct): $4.99 each
- Rana Pasta (8-15 oz): $3.99 each
- Country Crock Spread (61.5 oz): $6.99 each
- Starbucks Iced Coffee (8-40 oz): $5.99 each
- Yoplait Yogurt (48 oz): $5.99 each
- Chobani Flips (4.5 oz): 4/$5.00
- Dannon Yogurt (10 ct): 10/$12.00
- Oikos Yogurt (4.5 oz): 4/$5.00
Bakery and bread on sale:
- Pillsbury Grands, Crescents or Cinnamon Rolls (8-16.3 oz): 2/$5.00
- Martin's Mini Rolls (14 oz): $4.99 each
- Fresh Baked Fresh Dough Pizza (choice of all toppings): $10.99 each
Pantry on sale:
- Prego Pasta Sauce (14.5-24 oz): 2/$4.00
- Creamette Long & Short Pasta (12-16 oz): 10 for $10.00
- Skippy Peanut Butter (15-16.3 oz): $1.69 each
- Tropicana Orange Juice (48 oz): $3.99 each
- Heinz Ketchup (32 oz, must buy 2): 2/$7.00
- Kraft Blue Box Macaroni & Cheese (11 oz): $1.49 each
- Kraft or Velveeta Macaroni & Cheese Cups (2-4 pk): $4.49 each
- Western Wishbone Salad Dressing (24 oz): $3.99 each
- French's Mustard or Worcestershire (10-20 oz): 2/$4.00
- Yellowstone Baked Beans (15 oz): $2.29 each
- Ben's Single Serve Rice Cups (2.2-2.4 oz): 2/$3.00
- SPAM Luncheon Meat (12 oz): $3.99 each
- Duke's Mayonnaise (11.5-16 oz): $3.99 each
- Lawry's Marinades (12 oz): $2.49 each
- Green Giant Vegetables (14.5-15.25 oz): 3/$4.00
- Dole Pineapple (8 oz): 10 for $10.00
- Hormel Canned Chicken (10 oz): $2.99 each
- Heinz Mustard (20 oz): $2.49 each
- Bertolli Pasta or Pizza Sauce (15-24 oz): 2/$6.00
- Louisiana Hot Sauce (6 oz): $1.29 each
- Cracker Barrel Dinners (14 oz): $3.49 each
- Welch's Grape Jam or Jelly (20 oz): 2/$5.00
- Sun-Maid Raisins or Mini Raisins (6 oz): 2/$5.00
- Ghirardelli Premium Brownie Mix (18.75-20 oz): $3.99 each
- Pringles Snack Stacks (12 ct): $4.99 each
- Bubly Water (8 pk): $3.99 each
- Wesson Cooking Oil (24 oz): $2.99 each
- Nutri Grain, Special K Breakfast Bars or Rice Krispies Treats (5-12 ct): $2.99 each
- SunnyD Punch (128 oz): $3.49 each
- Nabisco Party Size Cookies or Crackers (18-28.8 oz): $6.49 each
- Nabisco Multipack Cookies or Crackers (10-16.36 oz): $5.99 each
- Skippy Peanut Butter Bites (5.5-6 oz): 2/$4.00
- Chicken of the Sea Tuna Pouches (2.5 oz): 10 for $10.00
- Cheez-It, Pringles or Pop-Tarts (1.62-3.3 oz or 2 ct): 10 for $10.00
- Maxwell House or Gevalia K Cups (10 ct): $5.99 each
- Hershey's Snack Size Candy (4 pk): 2/$3.00
- Orville Redenbacher's Popcorn (6-12 ct): $3.99 each
- Sweet 'N Low or In the Raw Sweetener or Sugar (8 oz or 50 ct): $2.79 each
- Frito Lay Minis (2.87-5.12 oz): 2/$5.00
- Frito-Lay Ruffles (7.25-10.25 oz): 2/$8.00
- Frito-Lay Cheetos (6.5-8.5 oz): 2/$8.00
- Little Debbie Big Packs Snacks (12-30 oz): $4.49 each
- Niagara Water (24 pk/16.9 oz bottles): 2/$7.00
- JJ's Snack Pies (4 oz): 4/$3.00
Frozen on sale:
- Banquet or Swanson Pot Pies or Fruit Pies (7 oz): 10 for $10.00
- Arby's, Red Robin, Sonic, Nathan's, Checkers, or Paw Patrol Frozen Potatoes or Onion Rings (14-18 oz): $3.99 each
- Red Baron Pizza (15.28-23.45 oz): $3.99 each
- Snickers, Twix, Milky Way, Dove, M&M Ice Cream Bars, Minis or Sandwiches (3-10 oz): $4.49 each
- Mayfield Ice Cream (16 oz): $1.99 each
- Mayfield Krunch Bars or Nutty Buddies (8 pk): $2.99 each
- Green Giant Boil-in-Bag Vegetables (7-8 oz): 10 for $10.00
- Michelina's Entrées (4.5-10.2 oz): 10 for $10.00
- Bagel Bites Pizza Bites (6.9-7 oz, when you buy 3): 3/$6.00
- Banquet Boneless Jumbo Chicken (48 oz): $8.49 each
- Farm Rich Appetizers (12-22 oz): $6.49 each
- Devour Big Bowl Entrées (9-14 oz, when you buy 3): 3/$9.00
- Wild Mike's Pizza (16.73-17 oz): $3.49 each
- Birds Eye Vegetable Blends (10-14.4 oz): 2/$4.00
- McKenzie's Corn (20 oz): 2/$4.00
- Louisa Pasta (4-16 oz): $4.49 each
- Mr. Dell's Hashbrowns (10-32 oz): $3.29 each
- SuperPretzel Pretzel Bites (21.78 oz): $3.49 each
- Delimex Burrito Bowls (10.5-11 oz, when you buy 3): 3/$9.00
- Marie Callender's Bowls (10-13 oz): 2/$6.00
- Marie Callender's Family Size Lasagna or Dolly Parton's Mac & Cheese (16-80 oz): $14.99 each
- Marie Callender's Single Serve Cream Pies (6-7.5 oz): $2.99 each
- Sara Lee Coffee Cake (8.5 oz): $4.99 each
- Eggs Pancakes, Waffles, or French Toast (5-40 ct): $2.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$28.33
for 1 person · $28.33 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly weekly sales flyer for the week of August 19, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Piggly Wiggly.