Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Loin with Canned Green Beans and Tillamook Sliced Cheese
Description: A thick boneless pork loin chop is seared in a hot skillet until golden and juicy, then topped with a slice of melted Tillamook cheese for a rich, satisfying finish. Canned green beans are warmed as a simple low-carb side, keeping net carbs well under 20g.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.29/lb, Food Club Vegetables (green beans) at $0.89 each, Tillamook Sliced Cheese at $1.99 each
Prep time: 25 minutes
Serving note: Buy approximately 0.5 lb of boneless pork loin (assumed 0.5 lb at $1.29/lb = $0.65 worth of meat); use 1 can of Food Club green beans and 1 slice of Tillamook cheese. The pork loin is sold whole, so ask the butcher to cut a single chop or portion, or slice and freeze the rest immediately after purchase.
Recipes:
- Pan-seared pork loin with bacon-wrapped green beans and baked tomatoes
- Low Carb Pork Chop Recipe with Green Beans in One Pot
Tuesday
Meal: Baked Bone-In Pork Chops with That's Smart! Vegetables and Fresh Express Salad
Description: A bone-in pork chop is seasoned with pantry spices and baked until tender and cooked through, delivering hearty protein with minimal carbs. That's Smart! canned vegetables and a crisp Fresh Express salad round out the plate as easy, low-carb sides.
Sale items used: Mixed Pork Chops (Food City Fresh, Bone-In, Family Pack) at $1.49/lb, That's Smart! Vegetables at $0.89 each, American or Italian Salad (Fresh Express) at $2.99 each
Prep time: 35 minutes
Serving note: Buy approximately 0.5 lb of bone-in pork chop (assumed 0.5 lb at $1.49/lb = $0.75 worth of meat); use 1 can of That's Smart! vegetables and half the Fresh Express salad bag (save the rest for Thursday). The family pack yields multiple chops - portion one and freeze the remainder.
Recipes:
- Keto Oven Baked Bone-In Pork Chops Recipe (Au Jus)
Wednesday
Meal: Broiled Fresh Split Chicken Breast with That's Smart! Yellow Mustard Glaze and Canned Vegetables
Description: A fresh split chicken breast is coated in That's Smart! yellow mustard and broiled until the skin is caramelized and the meat is juicy, creating a bold, tangy flavor with zero added sugar. A can of That's Smart! vegetables serves as a warm, low-carb side with virtually no prep.
Sale items used: Fresh Split Chicken Breast (Sanderson Farms, Family Pack) at $1.99/lb, That's Smart! Yellow Mustard at $1.00 each, That's Smart! Vegetables at $0.89 each
Prep time: 30 minutes
Serving note: Buy approximately 0.75 lb of split chicken breast (assumed 0.75 lb at $1.99/lb = $1.49 worth of meat, accounting for bone weight); use 1 to 2 tablespoons of yellow mustard as a glaze and 1 can of That's Smart! vegetables. The family pack will have extra breasts - freeze them for Friday's meal to save money and avoid waste.
Recipes:
- Keto Mustard Baked Chicken with Lemon-Roasted Broccoli
- Creamy Mustard Chicken Recipe
- Brined and baked mustard chicken breasts
Thursday
Meal: Cooked Shrimp and Fresh Express Salad with Tillamook Sliced Cheese and That's Smart! Tuna Topper
Description: Chilled cooked shrimp and flaked That's Smart! chunk light tuna are layered over the remaining Fresh Express salad greens and topped with a slice of Tillamook cheese for a protein-packed, no-cook low-carb meal. This is a quick assembly dinner that requires no heat and stays well under 20g net carbs.
Sale items used: Cooked Shrimp (Farm Raised, Previously Frozen, 41/50 ct) at $7.99/lb, That's Smart! Chunk Light Tuna at $0.99 each, Tillamook Sliced Cheese at $1.99 each, American or Italian Salad (Fresh Express, remaining half from Tuesday)
Prep time: 10 minutes
Serving note: Buy approximately 0.5 lb of cooked shrimp (assumed 0.5 lb at $7.99/lb = $4.00 worth of shrimp); use 1 can of That's Smart! tuna, 1 slice of Tillamook cheese, and the remaining half of the Fresh Express salad bag from Tuesday. No cooking required - simply thaw shrimp if needed, drain tuna, and assemble.
Recipes:
- Shrimp Salad Recipe (Keto & Low-Carb)
- Creamy Shrimp Salad with Dill (Low Carb | Keto Friendly)
Friday
Meal: Skillet-Seared Fresh Split Chicken Breast with Classico Pasta Sauce and That's Smart! Vegetables
Description: A fresh split chicken breast is seared skin-side down in a hot skillet until crispy, then simmered briefly in a small amount of Classico pasta sauce for a low-carb Italian-style finish. That's Smart! canned vegetables are heated alongside as a simple, filling side that keeps the meal well within the carb limit.
Sale items used: Fresh Split Chicken Breast (Sanderson Farms, Family Pack, frozen portion from Wednesday), Classico Pasta Sauce at 2/$6.00, That's Smart! Vegetables at $0.89 each
Prep time: 30 minutes
Serving note: Use the frozen split chicken breast portioned from Wednesday's family pack purchase (no additional meat cost this day); use approximately one-quarter of a 15 oz jar of Classico pasta sauce (roughly 3 to 4 tablespoons, about 4g net carbs per serving) and 1 can of That's Smart! vegetables. Purchase 1 jar of Classico at $3.00 (half the 2/$6.00 deal) or buy 2 jars and refrigerate the second for future use. Thaw the chicken breast in the refrigerator overnight on Thursday.
Recipes:
- Tomato Spinach Chicken Skillet Recipe (Low Carb - Keto)
- Easy Tuscan Chicken Skillet
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Boneless Pork Loin, Food City Fresh (0.5 lb with digital coupon): $0.65
- Mixed Pork Chops, Bone-In, Family Pack (0.5 lb): $0.75
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack (1.5 lbs, covers Wednesday and Friday): $2.99
- Cooked Shrimp, Farm Raised, Previously Frozen (0.5 lb): $4.00
- Food Club Vegetables, 14.5-15.25 oz (x1 can, Monday green beans): $0.89
- That's Smart! Vegetables, 14.5-15.25 oz (x3 cans, Tuesday, Wednesday, Friday): $2.67
- That's Smart! Chunk Light Tuna, 5 oz (x1 can): $0.99
- That's Smart! Yellow Mustard, 14 oz (x1): $1.00
- American or Italian Salad, Fresh Express, 9-11 oz (x1 bag, covers Tuesday and Thursday): $2.99
- Tillamook Sliced Cheese (x2 packages, Monday and Thursday): $3.98
- Classico Pasta Sauce, 15-24 oz (x1 jar at half the 2/$6.00 price): $3.00
Pantry staples needed:
- Olive oil or avocado oil (for searing pork and chicken)
- Garlic powder
- Onion powder
- Salt and black pepper
- Paprika (optional, for pork chop seasoning)
- Italian seasoning (optional, for Friday chicken)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Boneless Pork Loin (Food City Fresh): $1.29/lb (with digital coupon)
- Sliced Smithfield Hometown Original Bacon, 22 oz: $5.99 each
- Ground Round, Food City Fresh, 85% Lean, 3 lbs or more: $6.99/lb
- New York Strip Steak, Certified Angus Beef, Family Pack: $14.99/lb
- 4 Piece Fried or Baked Chicken, Tenders or Half Rotisserie Chicken: $5.00 each
- Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack: $1.49/lb
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack: $1.99/lb
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz: BOGO (save at least $3.99 on two)
- Oscar Mayer Lunch Meat, Selected Varieties, Deli Fresh, 7-9 oz: $3.99 each
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Gourmet Burgers, Black & Bleu, Spinach & Feta, Bacon & Cheddar and More, 5 oz: $3.00 each
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 ct: $7.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Smithfield Marinated Pork Picnic Shoulder Roast, Selected Varieties: $7.99 each
- Stuffed Jalapeño Poppers: $11.99/lb
- Pre-Sliced Meat or Cheese, Selected Varieties, Dietz & Watson, 7-8 oz: $6.99 each
Deli and prepared on sale:
- Hot Bar Meal (Includes Entree, 2 Sides, a Roll and 21 oz. Drink): 2/$12.00
- Fresh Garden Salads, Chicken Tender, Grilled Chicken, Chef or Chicken Caesar Salad, In-Store Made: $5.00 each
- Snack Packs, Selected Varieties, Made Fresh In-Store: $5.00 each
- Flatbread Pizza, Selected Varieties: $5.00 each
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw, 15-16 oz: $4.99 each
- Fresh Made In-Store Snack Cups, Selected Varieties: $1.99 each
Produce on sale:
- Basket & Bushel Blueberries, Pint: $1.99 each
- Specialty Potatoes, Selected Varieties, Basket & Bushel, 24 oz: $2.99 each
- Southern Peaches: $1.69/lb
- Red Seedless Grapes, California Grown: $2.49/lb
- Russet Potatoes, Basket & Bushel, 10 lb: $4.99 each
- Fresh Corn, 4 pk: $3.99 each
- Sliced Watermelon Quarters, Cut In-Store: $1.29/lb
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Vegetable Kabobs, Made In-Store: $6.99/lb
- American or Italian Salad, Fresh Express, 9-11 oz: $2.99 each
- Specialty Potatoes, Basket & Bushel, 24 oz: $2.99 each
- Cut Fresh In-Store Burger Toppings: $4.99/lb
- ShortCuts Oven & Grill Ready Pans: $4.99/lb
Dairy and eggs on sale:
- Tillamook Sliced Cheese, Frozen Cool Whip (8 oz), or Peanut Butter (15-16 oz): $1.99 each
Bakery and bread on sale:
- Apple or Mixed Berry Braided Strudel, 4 ct, or Selected Varieties Goldminer Bread, 15-24 oz: $3.99 each
- Bakery Fresh Brownie, Selected Varieties: $5.50 each (with coupon)
- Half Pie, Selected Varieties: $5.00 each
- Torte Cakes, Selected Varieties: $8.99 each
- Sub Rolls, Fresh Baked in the Bakery, 4 ct: $3.99 each
- Gourmet Cookies, Selected Varieties, 4 ct: $5.00 each
- Octagon Tray, Selected Varieties: $7.49 each
Pantry on sale:
- Food Club Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- Luck's Beans, 15 oz: $0.89 each
- Food Club White Chunk Chicken, 5 oz: $0.88 each
- Idahoan Instant Potatoes, Selected Varieties, 4-4.1 oz: 3/$4.00
- Misty Mountain Spring Water, 24 pk, 12 oz btls: $4.99 each
- Lipton Tea, 12 oz: $4.99 each
- Classico Pasta Sauce, Selected Varieties, 15-24 oz: 2/$6.00
- Heinz Ketchup, 32 oz: $3.99 each
- Kraft Mac & Cheese, Original, 7.25 oz: 5/$5.00
- Kraft Mac & Cheese Cups, Selected Varieties, 4 pk: $4.99 each
- Squeeze Food Club Ketchup, 38 oz: $1.99 each
- Food Club Cereal, Selected Varieties, 11-18 oz: $2.49 each
- That's Smart! Sugar, Granulated, 4 lb: $3.49 each
- That's Smart! Chunk Light Tuna, 5 oz: $0.99 each
- That's Smart! Saltine Crackers, 16 oz: $1.79 each
- That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- That's Smart! Chunk White Chicken, Premium, 10 oz: $2.59 each
- That's Smart! Macaroni & Cheese, Selected Varieties, 6.25 oz: $0.59 each
- That's Smart! Yellow Mustard, 14 oz: $1.00 each
- Senor Rico Rice Pudding, Selected Varieties, 4 pk: $2.99 each
- Lindt Truffles, Selected Varieties, 5.1 oz: $5.99 each
- Lindt Classic Chocolate Bar, Selected Varieties, 2.8-4.4 oz: 2/$9.00
- Juicy Juice, Selected Varieties, 64 oz: 2/$6.00
- Kool-Aid Jammers, Selected Varieties, 10 ct: $2.99 each
- DiGiorno Pizza, Frozen, Selected Varieties (12 oz), TGI Fridays Sliders or Appetizers (10-17.5 oz): $4.99 each
Frozen on sale:
- Blue Bell Ice Cream, Selected Varieties, 64 oz or 12 ct: $5.99 each
- Smucker's Uncrustables, Frozen, Selected Varieties, 4 ct: 2/$5.00
- Marie Calender's Dinners, Selected Varieties, Munchies Crackers (8 ct), Healthy Choice Power Bowls (9-9.75 oz), Dolly Parton (11-12.5 oz), or Hungry Man (14-17.75 oz): $2.99 each
- Crav'n Flavor Creme Pie, Frozen, Selected Varieties, 24-30.4 oz: $5.99 each
- Banquet Mega Breakfast Bowls, Frozen, Selected Varieties, 9-10.5 oz: $3.49 each (with digital coupon)
- Banquet Mega Chicken, Frozen, Tenders or Filets, 22-24 oz: $5.99 each (with digital coupon)
- Healthy Choice Café Steamers, Frozen, Selected Varieties, 9.25-12.6 oz: 2/$4.98 (with digital coupon, must buy 2)
- Marie Callender's Bowls, Frozen, Selected Varieties, 10.5-13 oz: 2/$4.98 (with digital coupon, must buy 2)
- Healthy Choice Simply Steamers, Frozen, Selected Varieties, 9-10 oz: $2.99 each (with digital coupon)
- Bertolli or PF Chang's Entrees, Frozen, Selected Varieties, 18-22 oz: $5.99 each (with digital coupon)
- Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz: 4/$4.96 (with digital coupon, must buy 4)
- Birds Eye Voila!, Frozen, Selected Varieties, 42 oz: $6.99 each (with digital coupon)
- That's Smart! Pizza, Frozen, Selected Varieties, 5.2 oz: $1.19 each
- Ore-Ida Potatoes, Frozen, Selected Varieties, 19-32 oz: $3.99 each
- Delimex Quesadillas, Frozen, Taquitos or Selected Varieties, 7-7.5 oz or 19.2 oz: $4.49 each
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz (limit 4): BOGO (save at least $3.99 on two)
- Once Upon A Farm Snacks, Selected Varieties, 1 oz: BOGO (save at least $5.00 on two)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$23.91
for 1 person · $23.91 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of July 29, 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 Food City.