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: Two boneless chicken breasts are 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. This simple, satisfying low-carb dinner comes together quickly with minimal cleanup and delivers rich flavor without any starchy sides.
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: Purchase approximately 1 lb of boneless chicken breast for 2 people (about 0.5 lb per person); purchase approximately 0.5 lb of tomatoes; use about 4 tablespoons of sour cream from the 16 oz container, which carries over to other meals this 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 shredded lettuce and diced vine-ripened tomatoes, finished with a drizzle of yellow mustard. Skipping the bun keeps this meal firmly low-carb while the rich beef and fresh toppings make it feel hearty and complete.
Sale items used: Ground Chuck 80% Lean ($5.99/lb), Grainger County Vine-Ripened Tomatoes ($1.99/lb), That's Smart! Yellow Mustard ($1.00)
Prep time: 20 minutes
Serving note: Purchase the minimum 3 lb pack of ground chuck required for the sale price; use 1 lb for this meal and freeze the remaining 2 lbs for future use; purchase an additional 0.5 lb of tomatoes; the 3 lb pack cost is reflected in the shopping list at the full pack price.
Recipes:
- Low Carb Cheeseburger In Bowl
- Burger Bowl

Wednesday
Meal: Baked Whole Boneless Pork Loin with Bacon Wrapped Asparagus
Description: A seasoned boneless pork loin roast is oven-baked until tender and sliced into thick portions for two, paired alongside store-made bacon wrapped asparagus bundles for a smoky, savory low-carb plate. The combination of lean pork and crispy bacon-wrapped vegetables makes this a satisfying midweek dinner with minimal hands-on effort.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Bacon Wrapped Asparagus Made In-Store ($1.79 each)
Prep time: 15 minutes active, approximately 60 to 75 minutes total including roasting
Serving note: Purchase approximately 1.5 lbs of pork loin for 2 people, which gives generous slices per person; purchase 4 bacon wrapped asparagus bundles (2 per person) at $1.79 each; make-ahead tip: season and refrigerate the pork loin the night before for deeper flavor, then roast at 375 degrees F for about 55 to 65 minutes until internal temperature reaches 145 degrees F.

Thursday
Meal: Pan-Fried Fresh Tilapia Fillets with Sauteed Half Runner Beans
Description: Fresh tilapia fillets are lightly seasoned and pan-fried in a hot skillet until flaky and golden, served alongside tender locally grown half runner beans sauteed with garlic and olive oil. This light yet filling low-carb meal highlights two excellent sale items and comes together in under 30 minutes.
Sale items used: Fresh Tilapia Fillets ($6.99/lb), Half Runner Beans Locally Grown ($1.99/lb)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of tilapia fillets for 2 people (about 0.5 lb per person, which is typically 1 to 2 fillets each); purchase approximately 0.75 lb of half runner beans; snap and string the beans before cooking to reduce prep time.
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 in a skillet until golden and juicy, then served alongside sweet Vidalia onions sauteed until soft and caramelized, with a side of creamy cottage cheese for a protein-rich finish. Vidalia onions are naturally sweet and low in carbs when used in a modest portion, keeping this meal well within the daily net carb target.
Sale items used: Covington Farms Chicken Tenders Previously Frozen ($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: Purchase approximately 1 lb of chicken tenders for 2 people; the 3 lb bag of Vidalia onions will provide more than enough for this meal with onions left over for other cooking; use about half of one medium onion per person (roughly 0.25 lb total) to keep net carbs low; serve each person approximately 0.5 cup of cottage cheese from the 24 oz container.

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast (1 lb): $1.99
- Ground Chuck 80% Lean (3 lb minimum pack): $17.97
- Whole Boneless Pork Loin (1.5 lbs): $2.99
- Covington Farms Chicken Tenders Previously Frozen (1 lb): $1.99
- Fresh Tilapia Fillets (1 lb): $6.99
- Grainger County Vine-Ripened Tomatoes (1 lb total, used across Monday and Tuesday): $1.99
- Half Runner Beans Locally Grown (0.75 lb): $1.49
- Vidalia Onions Bland Farms, 3 lb bag: $2.99
- Bacon Wrapped Asparagus Made In-Store (x4 bundles at $1.79 each): $7.16
- Daisy Sour Cream, 16 oz: $1.69
- Mayfield Cottage Cheese, 24 oz: $3.99
- That's Smart! Yellow Mustard, 14 oz: $1.00

Pantry staples needed:
- Olive oil or avocado oil (for searing and sauteing)
- Garlic (fresh or minced, for tilapia and beans)
- Salt and black pepper
- Paprika or garlic powder (for chicken and pork seasoning)
- Dried Italian seasoning or thyme (optional, for pork loin)
- Shredded lettuce or romaine (for burger bowl base, check produce section)
- Butter (optional, for finishing pork or tilapia)