Food City Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan leans on Food City's sale proteins to keep things low-carb and satisfying without much fuss. Pork shows up twice, first as a Monday roast with sweet onions and green bell peppers, then again Thursday as pan-seared chops with asparagus grillers, so you get two different treatments from one sale item. Tuesday's grilled chicken breast with a fresh cucumber tomato salad keeps things light midweek, while Wednesday's ground chuck skillet with peppers and diced tomatoes gives you a hearty, no-grain dinner with extra for lunch the next day. Friday closes things out with a grilled top sirloin steak alongside asparagus grillers and tomatoes on the vine, a nice way to treat yourself after a week of simple, protein-forward cooking.
5-DAY MEAL PLAN
Monday
Meal: Roasted Pork Loin with Sweet Onions and Green Bell Peppers
Description: Whole Boneless Pork Loin roasted until juicy and sliced, served alongside softened sweet onions and green bell peppers roasted on the same pan. A simple, low-carb one-pan dinner with plenty of protein.
Sale items used: Whole Boneless Pork Loin, Sweet Onions, Green Bell Peppers
Prep time: 15 minutes
Serving note: 2 lbs Whole Boneless Pork Loin, 0.5 lb Sweet Onions, 1 Green Bell Pepper. Total roast time runs about 55 minutes, so start the loin before prepping the rest of the meal.
Recipes:
- Keto Herb Rubbed Pork Loin Roast
- Best Pork Loin Roast Recipe {just 5 ingredients!}
Tuesday
Meal: Grilled Chicken Breast with Cucumber Tomato Salad
Description: Fresh Split Chicken Breast grilled and sliced, paired with a fresh no-sugar salad of cucumbers and tomatoes on the vine. Light, high-protein, and quick to pull together.
Sale items used: Fresh Split Chicken Breast, Cucumbers, Tomatoes on the Vine
Prep time: 30 minutes
Serving note: 2 lbs Fresh Split Chicken Breast, 2 Cucumbers, 1 lb Tomatoes on the Vine.
Recipes:
- Chicken Cucumber and Tomato Salad Recipe
- Grilled Chicken with Tomato-Cucumber Salad Recipe
- Cucumber, Tomato, and Chicken Salad (Low Carb and Weight Watchers Friendly)
Wednesday
Meal: Ground Chuck Skillet with Peppers and Diced Tomatoes
Description: Ground Chuck browned and simmered with green bell peppers and Red Gold Tomatoes Petite Diced for a savory, low-carb skillet dinner. No grains added, just protein and vegetables in a rich pan sauce.
Sale items used: Ground Chuck 80% Lean, Green Bell Peppers, Red Gold Tomatoes Petite Diced
Prep time: 25 minutes
Serving note: 3 lbs Ground Chuck (minimum weight required for sale price; extra makes great next-day lunch), 1 Green Bell Pepper, 1 can Red Gold Tomatoes Petite Diced.
Recipes:
- Keto Stuffed Pepper Skillet
- Stuffed Pepper Skillet - Keto-Friendly One-Pan Dinner
- Un-Stuffed Pepper Skillet
Thursday
Meal: Pan-Seared Pork Chops with Asparagus Grillers and Sweet Onions
Description: Boneless Pork Chops pan-seared to a golden crust, served with asparagus grillers and sweet onions sauteed in the same pan. A quick, satisfying dinner built for weeknights.
Sale items used: Boneless Pork Chops Center Cut, Asparagus Grillers, Sweet Onions
Prep time: 30 minutes
Serving note: 2 lbs Boneless Pork Chops, 1 lb Asparagus Grillers, 0.5 lb Sweet Onions.
Recipes:
- Best Keto Pork Chops In Butter Garlic Sauce (One Pan)
- Lemon Garlic Pork Chops and Asparagus
- Pork chops keto recipe with asparagus and mushrooms
Friday
Meal: Grilled Top Sirloin Steak with Asparagus Grillers and Tomatoes on the Vine
Description: Top Sirloin Steak grilled to your preferred doneness and rested before slicing, plated with grilled asparagus grillers and fresh tomatoes on the vine. This is the week's special-occasion steak night.
Sale items used: Top Sirloin Steak, Asparagus Grillers, Tomatoes on the Vine
Prep time: 25 minutes
Serving note: 2 lbs Top Sirloin Steak, 1 lb Asparagus Grillers, 1 lb Tomatoes on the Vine.
Recipes:
- Best Garlic Butter Sirloin Steak with Pan-Fried Asparagus
- Balsamic Marinated Beef Top Sirloin Steak & Asparagus
- Delicious Oven-Baked Low-Carb Steak and Asparagus
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Boneless Pork Loin (2 lbs): $3.98
- Fresh Split Chicken Breast (2 lbs): $3.98
- Ground Chuck, 80% Lean, 3 lbs or more (3 lbs): $17.97
- Boneless Pork Chops, Center Cut (2 lbs): $7.98
- Top Sirloin Steak (2 lbs): $17.98
- Sweet Onions (1 lb): $0.99
- Green Bell Peppers (2 each): $1.98
- Cucumbers (2 each): $1.78
- Tomatoes on the Vine (2 lbs): $3.38
- Asparagus Grillers (2 lbs): $10.98
- Red Gold Tomatoes, Petite Diced (3 for pack): $4.00
Pantry staples needed:
- Salt, black pepper
- Cooking oil or butter
- Garlic (fresh or powder)
- Basic seasoning of choice (paprika, Italian herbs, etc.)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Boneless Pork Loin: $1.99/lb with card
- Top Sirloin Steak (Certified Angus Beef): $8.99/lb with card
- Fresh Split Chicken Breast (Sanderson Farms): $1.99/lb with card
- 8 Piece Fried Chicken: $9.99 each with card
- Ground Chuck, 80% Lean, 3 lbs or more: $5.99/lb with card
- Bottom Round Roast (Certified Angus Beef): $6.99/lb with card
- Wild Caught Cooked Shrimp, 21/30 ct: $9.99/lb with card
- Fresh Cod Fillets: $11.99/lb with card
- Prime Top Sirloin Steak (Certified Angus Beef): $10.99/lb with card
- Oscar Mayer Meat Bologna: $2.99 with card
- Oscar Mayer Ham and Turkey Sub Kit: $4.99 with card
- Oscar Mayer Lunchables: $2.99 with card
- Boneless Pork Chops, Center Cut: $3.99/lb with card
- Smithfield Bacon, Stack Pack 40 oz: $13.99 with card
- Wampler's Taco Meat: $3.99 with card
Deli and prepared on sale:
- Hot Bar Meal: $5.00 with card
- In-Store Made Sushi: $5.00 with card
- Octagon Tray: $5.00 with card
- Crab Stuffed Mushrooms: $1.79 each
- Bacon Wrapped Asparagus: $1.79 each
- Fire Cracker Brussels Sprouts: $6.99/lb
- Stuffed Jalapeno Peppers: $11.99/lb
- Bistro Deli-Classics Turkey: $9.99/lb with card
- Half Rotisserie, 4 Piece Fried Chicken, Baked Chicken or Tenders: $5.00 each
- Breakfast Special: $4.99
- Fish Meal & Fries: $7.00
Produce on sale:
- Jumbo Baking Potatoes, 8 lb: $5.00 with card
- Fruit Bowls: $5.00 each
- Mandarin Oranges (Peelz, 3 lb): $3.99 with card
- Sweet Onions: $0.99/lb with card
- Very Berry Bowl: $5.99 with card
- Sliced Watermelon Quarters: $0.99/lb with card
- Candy or Caramel Apples, 3 pk: $3.99 with card
- Green Bell Peppers: $0.99 each with card
- Cucumbers: $0.89 each with card
- Asparagus Grillers: $5.49/lb with card
- Tomatoes on the Vine: $1.69/lb with card
- Recipe Ready Cups: starting at $2.49 with card
- Red Gold Tomatoes, Petite Diced: 3 for $4.00 with card
Dairy and eggs on sale:
- Food Club Shredded Cheese, 32 oz: $5.00 with card
- Food Club Shredded Cheese, 6-8 oz: $2.79 with card
- Food Club Sour Cream, 16 oz: $1.99 with card
- Wide Awake Coffee Creamer: 2 for $5.00 with card
Bakery and bread on sale:
- Half Pie: $5.00 fresh feature
- Muffins, 2 ct: $3.99
- French Bread: $3.00 with card
- Better Butter: $3.00 with card
- Snack Packs: $5.00 each
- Bakery Fresh Bread: $6.00
- Gourmet Cookies, 4 ct: $5.00 fresh feature
- Pillsbury Grands! Biscuits, 25 oz: 2 for $6.00 with card
Pantry on sale:
- Bar S Bologna or Franks, 12 oz: 5 for $5.00 with card
- Eckrich Smoked Sausage, 13-14 oz: 2 for $5.00 with card
- Nutri Grain Bars or Special K Pastry Crisps: 2 for $5.00 with card
- Hostess Ding Dongs or Twinkies Snack Cakes: 2 for $5.00 with card
- Food Club Chunk White Chicken, 12.5 oz: 2 for $5.00 with card
- Townhouse Crackers/Club Crackers/Zesta Saltines/Cheez-It: 2 for $5.00 with card
- Frito-Lay Multipack Chips: $5.00 with card
- Jif Peanut Butter or Kodiak Oatmeal: 2 for $5.00 with card
- Quest Protein Bar: $2.09 with card
- Quest Cheese Crackers: $5.99 with card
- Quest Protein Milkshake, 16 oz: $3.99 with card
- Quest Shakes, 4 ct: $7.49 with card
- Quest Protein Chips, 1.1 oz: $2.02 with card
- Quest Protein Chips, 4 ct multipack: $8.24 with card
- Quest Protein S'mores, 4 ct: $7.49 with card
- Quest Protein Bars, 4-8 ct: $7.49 with card
- Quest Protein Milkshake, 14 oz: $2.99 with card
- Atkins Strong Shakes, 4 pk: $6.74 with card
- Atkins Shakes, 4 pk: $5.62 with card
- Atkins Endulge Gummy Candies, 6 ct: $5.24 with card
- Atkins Caramel Chocolate Nut Roll, 8 ct: $8.24 with card
- Atkins Protein Cookies, 4 ct: $5.24 with card
- Atkins Endulge Candies, 5 pk: $5.24 with card
- Atkins Meal Shakes, 4 pk: $7.87 with card
- Atkins Shakes, 8 pk value pack: $11.24 with card
- Atkins Keto Candy: $8.24 with card
- Atkins High Protein Bars: $5.99 with card
- Atkins Chocolate Endulge Candy: $5.62 with card
- Atkins Snack Bars, 5 ct: $5.62 with card
- Food Club Cereal: $2.49 with card
- Bush's Best Beans: $1.29 with card
- Mission Carb Balance Tortillas: $4.79 with card
- Crav'n Flavor Salsa: $2.59 with card
- Crav'n Flavor Potato Chips: $1.99 with card
- Crav'n Flavor Corn Chips: 2 for $5.00
- Betty Crocker Delights Cake Mix/Frosting/Brownie Mix: $1.99 with card
- Old El Paso Taco Shells or Tortillas: 2 for $4.00
- Food Club Beans (light red kidney or chili): $0.99 with card
- Food Club Tomatoes (diced/petite diced): $0.99 with card
- Frank's RedHot Sauce: 2 for $7.00
- Food Club White Rice, Instant: $3.49 with card
- Food Club Corn/Green Beans/Peas/Black Beans/Whole Kernel Corn: $0.99 with card
- Cholula Hot Sauce or Salsa: 2 for $6.00
- Food Club Refried Beans: $1.19 with card
- Food Club Jalapeno Slices or Banana Pepper Rings: $2.49 with card
- Maseca Corn Masa Flour: $3.99 with card
- Bundle: Food Club Chicken Breast Strips, Heinz Ketchup, Kraft Salad Dressing, Kraft Barbecue Sauce, Ore-Ida Fries or Hashbrowns: $14.99 with card
- Kraft Mac & Cheese Cups: $4.99 with card
- Crystal Light Drink Mix: $2.99 with card
- Capri Sun Singles: 4 for $5.00
- Classico Pasta Sauce: $2.99 with card
- Mio: $2.99 with card
- Heinz Yellow Mustard: $2.19 with card
- Kraft Barbecue Sauce: 2 for $4.00
- Maxwell House K-Cups: $7.49 with card
- Heinz Ketchup: $3.99 with card
- Kraft Mayonnaise: $6.79 with card
- Food Club Chili Seasoning Mix: $0.99 with card
Frozen on sale:
- Wild Mike's Pizza: $5.00 with card
- Michelina's Entrees: 5 for $5.00 with card
- Yummy Chicken Nuggets or New York Garlic Bread: $5.00 with card
- Ore-Ida Crispy Crinkles: $4.69 with card
🛒 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.
$75.00
for 4 people · $18.75 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 09, 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.