Food City Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan keeps things low-carb and easy by leaning on Food City's fresh sale proteins, from Monday's pan-seared bone-in pork chops to Tuesday's skillet ground beef, Wednesday's grilled chicken tenders, Thursday's Wampler's sausage and peppers, and Friday's baked wild-caught flounder. Cucumbers do double duty as a crisp, no-cook salad on both Monday and Tuesday, so you get fresh crunch without extra prep, and green bell peppers show up twice, in Monday's saute and Thursday's skillet, for color and flavor without added carbs. The lemon asparagus pans on Wednesday and Friday make weeknight sides simple, just roast and serve alongside your protein. Each dinner is built to be quick, using one main sale item plus a fresh vegetable, so you spend less time chopping and more time enjoying a satisfying, carb-conscious meal with your family.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Bell Peppers and Cucumber Salad
Description: Bone-in pork chops are pan-seared until browned and juicy, served alongside sauteed bell peppers and a simple fresh cucumber salad. A quick, low-carb weeknight dinner with minimal cleanup.
Sale items used: Mixed Bone-In Pork Chops, Food City Fresh Family Pack; Green Bell Peppers; Cucumbers
Prep time: 30 minutes
Serving note: 2 lbs pork chops, 2 Green Bell Peppers sliced, 1 Cucumber sliced for salad, serves 4.
Tuesday
Meal: Skillet Ground Beef with Cucumber Salad
Description: Seasoned ground beef is browned in a skillet and served over a crisp cucumber salad dressed with olive oil and vinegar. A fast, satisfying low-carb dinner with no bun or bread needed.
Sale items used: Ground Beef, Food City Fresh, 81% Lean; Cucumbers
Prep time: 25 minutes
Serving note: 2 lbs ground beef, 1 Cucumber sliced, serves 4.
Recipes:
- Asian ground beef bowl with creamy cucumber salad
Wednesday
Meal: Grilled Chicken Tenders with Lemon Asparagus
Description: Chicken breast tenders are grilled until charred and juicy, paired with lemon asparagus roasted until tender-crisp. A bright, protein-forward dinner with a citrus finish.
Sale items used: Chicken Breast Tenders, Sanderson Farms; Lemon Asparagus/Oven & Grill Ready Pans
Prep time: 30 minutes
Serving note: 2 lbs chicken tenders, 1 lb Lemon Asparagus pan, serves 4.
Recipes:
- Sheet Pan Lemon Chicken and Asparagus
Thursday
Meal: Sausage and Peppers Skillet
Description: Wampler's Sausage is sliced and sauteed with bell peppers until caramelized and juicy. A one-pan dinner with bold flavor and no starchy sides needed.
Sale items used: Wampler's Sausage; Green Bell Peppers
Prep time: 25 minutes
Serving note: 4 Wampler's Sausage links, 2 Green Bell Peppers sliced, serves 4.
Recipes:
- Sausage and Peppers Skillet
Friday
Meal: Baked Flounder with Lemon Asparagus
Description: Wild caught flounder fillets are baked until flaky and tender, served with a side of roasted lemon asparagus. A light, elegant finish to the week that stays well within low-carb limits.
Sale items used: Fresh Flounder Fillets, Wild Caught; Lemon Asparagus/Oven & Grill Ready Pans
Prep time: 30 minutes
Serving note: 1.5 lbs flounder fillets, 1 lb Lemon Asparagus pan, serves 4.
Recipes:
- Baked Flounder Wrapped with Asparagus and Fresh Lemon Pepper
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack (2 lbs): $2.98
- Green Bell Peppers (4 each): $3.96
- Cucumbers (2 each): $1.78
- Ground Beef, Food City Fresh, 81% Lean (2 lbs): $5.98
- Chicken Breast Tenders, Sanderson Farms (2 lbs): $5.98
- Lemon Asparagus/Oven & Grill Ready Pans (2 lbs): $8.98
- Wampler's Sausage (4 each): $13.96
- Fresh Flounder Fillets, Wild Caught (1.5 lbs): $14.99
Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Vinegar (for cucumber salad dressing)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef, Food City Fresh, 81% Lean: $2.99/lb
- Ground Beef, Food City Fresh, 75% Lean (3 lbs or more): $4.99/lb
- Chuck Roast, Certified Angus Beef (Digital Coupon): $5.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack: $1.49/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Dietz & Watson Maple Glazed or Oven Classic Turkey: $7.99/lb
- Chicken Breast Tenders, Sanderson Farms: $2.99/lb
- New York Strip Steak, Certified Angus Beef Family Pack: $14.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Fresh Flounder Fillets, Wild Caught: $9.99/lb
- Wild Caught Shrimp, Cooked, Previously Frozen 21/30 Ct.: $9.99/lb
- Wampler's Sausage: $3.49 each
- Johnsonville Bratwurst: $5.99 each
- Oscar Mayer Deli Fresh Meat: $6.99 each
Deli and prepared on sale:
- 12" Cheese or One-Topping Pizza: $6.00 each
- Half Loaf Italian Bread: $2.00 each
- Crab Stuffed Mushrooms: $1.79 each
- Bob Evans Side Dishes: $3.99
- Reser's Sides: $3.00
- Chicken Tenders or Chicken Salad: $8.99/lb
- Macaroni Salad or Sweet & Tangy Slaw: $3.99
- Apple Fritters: $3.99
- Swaggerty's Sausage Biscuits: $5.00
- Gourmet Cookies (with coupon): $4.50
- Pumpkin Muffins: $3.99
- Sweet Squares Pumpkin Cake: $3.99 each
Produce on sale:
- Honeycrisp Apples: $1.69/lb
- Green Bell Peppers: $0.99 each
- Sweet Corn: 2 for $1.00
- Exotic Fruit Bowl: $4.99/lb
- Cucumbers: $0.89 each
- Mayer Bros. Apple Cider: $3.99
- Lemon Asparagus/Oven & Grill Ready Pans: starting at $4.49/lb
- Large Orange Pumpkins: $5.99 each
- White Pumpkins: $5.99 each
- Pie Pumpkins: $2.99 each
- Gourds or Tiger Stripe Pumpkins, Bagged: $3.99 each
- Durham Ellis Pumpkin Pie Almonds: $7.99
- Raspberries, Blackberries, Cherubs, Glorys, Golden Cherubs, Tasteful Selections Potatoes, Little Leaf Lettuce: $2.99 each when you buy 4
Dairy and eggs on sale:
- Coffee Mate Creamer: $2.99
- Mayfield Milk: $3.99
- Mayfield Cottage Cheese: $3.99
- Mayfield Chocolate Milk, Whole: $5.99
- Mayfield Tea: 2 for $5.00
- Daisy Sour Cream: $2.69
- Food Club Ultra-Filtered Milk: $3.99
- Food Club Cream Cheese: $1.99
- Food Club Sour Cream or Sliced Cheese: $2.79
- International Delight Creamer: $5.99
Bakery and bread on sale:
- Pillsbury Pumpkin Cinnamon Rolls: $4.99
- Pillsbury Pumpkin Shape Sugar Cookie Dough: $3.99
- Lewis Buns, Hamburger or Hot Dog: $2.99
- Hostess Donettes: 2 for $5.00
- Hostess Ding Dongs or Twinkies Family Pack: $4.49
Pantry on sale:
- General Mills Cereal: $2.99
- Pillsbury Grands! Biscuits: 2 for $5.00
- Frito Lay Multipack Chips: $8.99
- Crisco Oil: $3.99
- Hunt's Snack Pack Pudding: 2 for $3.00
- Little Debbie Snack Cakes: 2 for $5.00
- Cheez-It Family Size: $4.99
- Food Club Tomatoes (with coupon): $0.49
- Food Club Corn, Green Beans, Peas: $0.69
- Nutri Grain Bars: $4.99
- Tropicana Orange Juice: $6.99
- Frank's Bavarian Style Kraut: $2.29
- Full Circle Mustard: $2.99
- Food Club Marinade: $2.29
- Food Club Shaker Set: $2.39
- Bush's Baked Beans: 2 for $5.00
- Terry's Best Virginia Peanuts: $3.99
- Rojo's 5 Layer Dip: $4.99
- Dean's Dip: $2.79
- Terry's Chips: $2.49
- Crav'n Flavor Snack Crackers: $2.59
- Wholly Guacamole: 3 for $10.00
- Food Club Tea: $2.69
- Food Club Steak Sauce: $3.49
- Food Club Flavored Water: $2.99
- Luzianne Tea: $2.99
- Fresh Cravings Salsa: $3.99
- Mission BBQ Sauce: 2 for $6.00
- Daisy Sour Cream Dip: $3.29
- Food Club Cracker Cut Cheese: $3.99
- Food Club Mustard: $1.19
- Wickles Pickles: $3.99
- Moore's Marinade: $3.79
- Food Club Baked Beans: $2.39
- Smuckers Ice Cream Topping: BOGO, $3.79 each
- Jif Peanut Butter: $1.99
- Smucker's Jelly or Jam: 2 for $5.00
- Kraft Mac & Cheese: 4 for $5.00
- Kraft Barbecue Sauce: $1.99
- Heinz Ketchup: $3.99
- Crystal Light Drink Mix or MiO: $2.99
- Kraft Salad Dressing: $4.99
- A.1. Steak Sauce: $4.49
- Maxwell House Coffee: $6.99
- Café Bustelo or Dunkin' Coffee Pods: $6.99
- Café Bustelo or Dunkin' Coffee, Bagged: $8.99
- Pumpkin Coffee Creamer: $4.79
- Nature's Garden Probiotic Yoggies: $5.99
- BodyArmor: 10 for $10.00
- Gatorade: 2 for $11.00
- Coca-Cola Products (6 pk): $3.25
- Coca-Cola, Sprite or Coke Flavors (2 liter): 2 for $5.00
- Pepsi Products: $11.99
- Lay's Potato Chips: $1.99
- Crav'n Flavor Potato Chips: $1.99
- POWERADE: $4.99
- Ore-Ida Just Crack an Egg or Oscar Mayer Scramblers: 2 for $4.00
- Starbucks Coffee: $7.99
Frozen on sale:
- Red Baron Pizza: $3.99
- Marie Callender's Meals: 2 for $5.00
- The Bavarian Beast Soft Pretzel: $6.99
- Mayfield Nutty Buddy: 2 for $7.00
🛒 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.
$58.61
for 4 people · $14.65 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 16, 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.