Food City Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: The three proteins at $1.99/lb - boneless chicken breast, whole boneless pork loin, and chicken tenders - are genuinely exceptional prices and anchor three of the five nights at roughly $1.00 per serving for protein alone. Ground chuck at $5.99/lb for a minimum 3-lb purchase gives you a hearty pan-seared burger bowl night at about $2.25 per serving, rounding out the four economical nights nicely. For the one premium night, tilapia at $6.99/lb came in as the most affordable of the premium-tier proteins at roughly $3.50 per serving, beating out shrimp, both sirloin options, and crab legs - so that is where the splurge lands this week. Snow crab legs, both sirloin cuts, and shrimp were all skipped because even on sale they would push the weekly per-person total well past the $18 ceiling. The Bacon Wrapped Asparagus from the deli at $1.79 each adds a low-carb vegetable side on one night for very little money, and the Vidalia Onions at $2.99 for 3 lbs stretch across multiple meals as a flavor base.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Vine-Ripened Tomatoes and Sour Cream
Description: Boneless chicken breasts are seasoned and seared in a hot skillet until golden and cooked through, then topped with sliced vine-ripened tomatoes and a cool dollop of sour cream for a simple, satisfying low-carb plate. The bright acidity of the fresh tomatoes cuts through the richness of the sear, making this a fast weeknight dinner with minimal cleanup.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) at $1.99/lb, Grainger County or Local Tomatoes (Vine Ripened) at $1.99/lb, Daisy Sour Cream, 16 oz. at $1.69
Prep time: 30 minutes
Serving note: Use 2 lbs boneless chicken breast (about 8 oz. per person), 1 lb vine-ripened tomatoes sliced for topping, and 1 container Daisy Sour Cream 16 oz. shared at the table.
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: Ground chuck is browned and seasoned in a skillet, then served in a bowl over a bed of halved vine-ripened tomatoes and topped with a drizzle of yellow mustard for a tangy, no-bun burger experience. This hearty bowl hits all the classic burger flavors without any bread, keeping net carbs well under 10g per serving.
Sale items used: Ground Chuck (Food City Fresh, 80% Lean, 3 lbs. or more) at $5.99/lb, Grainger County or Local Tomatoes (Vine Ripened) at $1.99/lb, That's Smart! Yellow Mustard, 14 oz. at $1.00
Prep time: 25 minutes
Serving note: Purchase the minimum 3-lb package of ground chuck and use 1.5 lbs for this meal (save the remaining 1.5 lbs in the freezer); use 0.5 lb tomatoes for topping; 1 bottle That's Smart! Yellow Mustard is shared at the table. Cost reflects only 1.5 lbs of the 3-lb package used this night.
Recipes:
- Low Carb Cheeseburger In Bowl
- Burger Bowl

Wednesday
Meal: Baked Whole Boneless Pork Loin with Bacon Wrapped Asparagus
Description: A whole boneless pork loin is seasoned with pantry spices and roasted in the oven until juicy and fully cooked through, sliced at the table for a satisfying centerpiece. Bacon Wrapped Asparagus from the deli serves as a ready-made low-carb side that goes straight into the oven alongside the pork for the last 15 minutes.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.99/lb, Bacon Wrapped Asparagus (Made In-Store) at $1.79 each
Prep time: 20 minutes active, approximately 75 minutes total (including roasting time) - make-ahead note: season the pork loin the night before and refrigerate uncovered for better crust development; pull it from the fridge 30 minutes before roasting.
Serving note: Use 2 lbs of pork loin cut from the whole loin (ask the butcher to portion or cut at home); purchase 4 individual Bacon Wrapped Asparagus bundles at $1.79 each, one per person.

Thursday
Meal: Pan-Fried Fresh Tilapia Fillets with Sauteed Half Runner Beans
Description: Fresh tilapia fillets are dredged lightly in pantry seasoning and pan-fried in olive oil until crispy on the outside and flaky inside, served alongside half runner beans sauteed with sliced Vidalia onion for a Southern-inspired low-carb plate. The mild sweetness of the Vidalia onion complements the earthy beans and the delicate fish without adding significant carbs.
Sale items used: Fresh Tilapia Fillets (Farm Raised) at $6.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb, Vidalia Onions (Bland Farms), 3 lb. at $2.99
Prep time: 35 minutes
Serving note: Use 2 lbs fresh tilapia fillets (about 8 oz. per person); use 1 lb half runner beans; use approximately 0.5 lb Vidalia onion from the 3-lb bag (remainder used across other meals this week).
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: Covington Farms chicken tenders are thawed and cooked in a hot skillet with sliced Vidalia onions until the chicken is cooked through and the onions are softened and lightly golden, seasoned with pantry herbs for a simple savory finish. Mayfield Cottage Cheese is served cold on the side as a creamy, protein-rich low-carb accompaniment that rounds out the plate.
Sale items used: Covington Farms Chicken Tenders (Previously Frozen) at $1.99/lb, Vidalia Onions (Bland Farms), 3 lb. at $2.99, Mayfield Cottage Cheese, 24 oz. at $3.99
Prep time: 30 minutes
Serving note: Use 2 lbs Covington Farms Chicken Tenders; use approximately 0.5 lb Vidalia onion from the 3-lb bag; serve 1 container Mayfield Cottage Cheese 24 oz. divided among 4 people (about 6 oz. per person).

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast (Family Pack or Jumbo Pack) (2 lbs): $3.98
- Grainger County or Local Tomatoes (Vine Ripened) (1.5 lbs total across Monday and Tuesday): $2.99
- Daisy Sour Cream, 16 oz. (x1): $1.69
- Ground Chuck (Food City Fresh, 80% Lean, 3 lbs. or more) (3 lbs - minimum purchase, use 1.5 lbs this week, freeze remainder): $17.97
- That's Smart! Yellow Mustard, 14 oz. (x1): $1.00
- Whole Boneless Pork Loin (Food City Fresh) (2 lbs): $3.98
- Bacon Wrapped Asparagus (Made In-Store) (x4 individual): $7.16
- Fresh Tilapia Fillets (Farm Raised) (2 lbs): $13.98
- Half Runner Beans (Locally Grown) (1 lb): $1.99
- Vidalia Onions (Bland Farms), 3 lb. (x1 bag): $2.99
- Covington Farms Chicken Tenders (Previously Frozen) (2 lbs): $3.98
- Mayfield Cottage Cheese, 24 oz. (x1): $3.99

Pantry staples needed:
- Olive oil or cooking oil (for pan-frying tilapia and sauteing)
- Salt, black pepper, garlic powder, onion powder, paprika (for seasoning chicken, pork, and tilapia)
- Dried herbs such as thyme or Italian seasoning (for pork loin and chicken tenders)