Food City Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Vine-Ripened Tomatoes and Sour Cream
Description: A single boneless chicken breast is seasoned and seared in a hot skillet until golden and juicy, then topped with sliced vine-ripened tomatoes and a cool dollop of sour cream for a satisfying low-carb dinner. The combination of warm protein, fresh tomato, and creamy sour cream keeps net carbs well under 10g.
Sale items used: Boneless Chicken Breast ($1.99/lb), Grainger County Vine-Ripened Tomatoes ($1.99/lb), Daisy Sour Cream ($1.69)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb chicken breast (1 medium breast) for 1 person, costing about $1.00; slice 1 small tomato (about 0.15 lb) from a 0.25 lb purchase; top with 2 tablespoons sour cream from the 16 oz. container used across the week.
Recipes:
- Creamy Keto Tuscan Chicken (Marry Me Chicken)
- Creamy Sun-dried Tomato Chicken (Low-Carb/Keto)

Tuesday
Meal: Skillet Ground Chuck Burger Bowl with Tomatoes and Mustard Drizzle
Description: Seasoned 80% lean ground chuck is browned in a skillet and served in a bowl over a bed of sliced vine-ripened tomatoes, finished with a drizzle of yellow mustard for a tangy, protein-packed low-carb meal. This burger bowl skips the bun entirely and keeps net carbs under 5g per serving.
Sale items used: Ground Chuck 80% Lean ($5.99/lb, 3 lb. minimum purchase), Grainger County Vine-Ripened Tomatoes ($1.99/lb), That's Smart! Yellow Mustard ($1.00)
Prep time: 20 minutes
Serving note: The ground chuck requires a 3 lb. minimum purchase at $5.99/lb, totaling $17.97 - portion out approximately 0.5 lb for this meal and refrigerate or freeze the remainder for future use; use 1 small sliced tomato from the week's tomato purchase; drizzle with 1 teaspoon mustard.
Recipes:
- Low Carb Cheeseburger In Bowl
- Burger Bowl

Wednesday
Meal: Baked Whole Boneless Pork Loin with Bacon Wrapped Asparagus
Description: A single-serving slice of boneless pork loin is seasoned with garlic and herbs and roasted in the oven until tender and juicy, paired alongside store-made bacon wrapped asparagus bundles for a rich, low-carb plate. This meal delivers excellent protein and healthy fats with virtually zero net carbs from the asparagus.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Bacon Wrapped Asparagus Made In-Store ($1.79 each), Hormel Black Label Bacon ($4.99)
Prep time: 55 minutes
Serving note: Purchase approximately 0.5 lb of pork loin (cut from the whole loin at the butcher counter or portion at home) for about $1.00; purchase 2 bacon wrapped asparagus bundles at $1.79 each for a total of $3.58; the whole pork loin is sold by the pound so ask the butcher to cut a single portion, or freeze the remainder - make-ahead tip: season the pork the night before for deeper flavor and reduce active prep time.

Thursday
Meal: Pan-Fried Fresh Tilapia Fillets with Sauteed Half Runner Beans
Description: Fresh farm-raised tilapia fillets are lightly seasoned and pan-fried in butter or olive oil until flaky and golden, served alongside locally grown half runner beans sauteed with garlic and a pinch of salt. This meal is naturally low-carb with clean protein and fiber-rich green beans keeping net carbs under 10g.
Sale items used: Fresh Tilapia Fillets ($6.99/lb), Half Runner Beans Locally Grown ($1.99/lb)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of tilapia fillets for about $3.50, which yields 1 to 2 fillets depending on size; purchase approximately 0.5 lb of half runner beans for about $1.00, which provides a generous single-serving side; trim and snap beans before cooking.
Recipes:
- Pan Seared Tilapia with Green Beans
- Tilapia with Green Beans

Friday
Meal: Stovetop Covington Farms Chicken Tenders with Sauteed Vidalia Onions and Cottage Cheese
Description: Previously frozen Covington Farms chicken tenders are cooked on the stovetop in a lightly oiled skillet until golden and cooked through, then served with sweet Vidalia onions sauteed until soft and a side of creamy cottage cheese for a balanced, low-carb plate. Vidalia onions add natural sweetness without spiking carbs significantly, and the cottage cheese adds protein and creaminess to round out the meal.
Sale items used: Covington Farms Chicken Tenders ($1.99/lb), Vidalia Onions Bland Farms 3 lb. bag ($2.99), Mayfield Cottage Cheese 24 oz. ($3.99)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of chicken tenders for about $1.00; slice one quarter of a Vidalia onion (roughly 2 oz.) and saute until soft - keep the remainder of the 3 lb. bag for other uses during the week; serve with a half-cup portion of cottage cheese from the 24 oz. container, which provides about 5g net carbs per serving.

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast (0.5 lb): $1.00
- Covington Farms Chicken Tenders (0.5 lb): $1.00
- Whole Boneless Pork Loin (0.5 lb): $1.00
- Fresh Tilapia Fillets (0.5 lb): $3.50
- Ground Chuck 80% Lean (3 lb. minimum): $17.97
- Hormel Black Label Bacon, 12 oz. (x1): $4.99
- Bacon Wrapped Asparagus Made In-Store (x2): $3.58
- Grainger County Vine-Ripened Tomatoes (0.5 lb): $1.00
- Half Runner Beans Locally Grown (0.5 lb): $1.00
- Vidalia Onions Bland Farms, 3 lb. bag (x1): $2.99
- Mayfield Cottage Cheese, 24 oz. (x1): $3.99
- Daisy Sour Cream, 16 oz. (x1): $1.69
- That's Smart! Yellow Mustard, 14 oz. (x1): $1.00

Pantry staples needed:
- Olive oil or butter (for searing and sauteing)
- Garlic (fresh or minced, for pork loin and tilapia)
- Salt and black pepper
- Paprika or garlic powder (for chicken seasoning)
- Italian seasoning or dried herbs (for pork loin)