Food City Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Chicken Breast with Sauteed Cabbage and Sweet Onions
Description: One seasoned chicken breast is seared in a skillet until golden and cooked through. It is served over cabbage and sweet onion sauteed in butter until tender and lightly browned.
Sale items used: Boneless Chicken Breast, Cabbage, Sweet Onions
Prep time: 25 minutes
Serving note: Use about 0.5 lb chicken breast (buy 0.5 lb), 2 cups shredded cabbage (about 0.4 lb, buy 1 lb for the week's use), and 1/4 sweet onion (buy 1 lb onions for the week). About 8g net carbs.
Recipes:
- Chicken and Cabbage - The Forked Spoon
- Easy Chicken and Cabbage Stir Fry • Salt & Lavender
- Low-Carb Cabbage With Chicken Recipe - Cooking LSL
Tuesday
Meal: Slow-Roasted Baby Back Pork Ribs with Cucumber Salad
Description: A small portion of baby back ribs (a 1 lb section of about 3-4 ribs) is rubbed with spices and slow-roasted until tender. It is served with a crisp cucumber salad dressed in vinegar, salt, and pepper.
Sale items used: Baby Back Pork Ribs, Cucumbers
Prep time: 15 minutes active, 2 hours roasting
Serving note: Assumed total weight 1 lb of ribs (cut from a rack; ask the meat counter or cut a rack in half and freeze the rest). Use 1 cucumber with a splash of vinegar. About 4g net carbs, with no sugar in the rub. Make-ahead: roast the ribs at 300F for about 2 hours, or earlier in the day and reheat for 10 minutes.
Recipes:
- Thai Style Baby Back Ribs (with Smashed Cucumbers) - What's Gaby Cooking
- Easy Slow Baked Ribs - Whole Lotta Yum
- Crock Pot Ribs (keto + low carb) - Maebells
Wednesday
Meal: Pan-Seared Salmon Fillets over Bagged Greens
Description: One salmon fillet is seared skin-side down until crisp and flaky. It rests on a bed of fresh greens with olive oil and lemon.
Sale items used: Salmon Fillets, Bagged Greens
Prep time: 15 minutes
Serving note: Use about 0.5 lb salmon (one fillet), and about 3 cups of greens from a 16 oz bag (buy 1 bag). Dress with olive oil and lemon. About 3g net carbs.
Recipes:
- Pan Seared Low-Carb Salmon With Spinach {The BEST Salmon Recpe Ever!}
- Pan-Seared Salmon with Spinach - Julia's Album
- Perfect Pan-Seared Salmon
Thursday
Meal: Chili-Rubbed Pork Loin Roast with Steamed Vegetables
Description: A small pork loin roast is rubbed with chili seasoning and roasted until juicy, then sliced. It is served with a side of steamed mixed vegetables.
Sale items used: Whole Boneless Pork Loin, Food Club Chili Seasoning, Food Club Steamin' Easy Vegetables
Prep time: 10 minutes active, 40 minutes roasting
Serving note: Assumed total weight 1 lb pork loin; eat about 0.4 lb now and save the rest for lunches. Use 1 tsp chili seasoning. Steam half of a 10 oz bag of vegetables, choosing broccoli or green beans (check the label for no starchy corn or peas). About 8g net carbs. Total time is under 60 minutes.
Recipes:
- Fennel And Chili-Rubbed Pork Roast
Friday
Meal: Pan-Fried Center Cut Pork Chops with Tomato Onion Skillet
Description: One center cut pork chop is pan-fried until browned and juicy. It is served with a skillet of sweet onion and tomatoes simmered down into a savory sauce.
Sale items used: Boneless Pork Chops Center Cut, Sweet Onions, Food Club Tomatoes
Prep time: 25 minutes
Serving note: Use about 0.5 lb chop (1 chop, buy 0.5 lb), 1/4 sweet onion, and 1/2 cup canned diced tomatoes from a 14.5 oz can (save the rest). About 9g net carbs.
Recipes:
- Skillet Pork Chops with Tomatoes - Organized Island
- Keto Mozzarella Pork Chops with Tomato Low Carb Recipe
- Easy Creamy Garlic Parmesan Keto Pork Chops
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breast (0.5 lb): $1.00
- Baby Back Pork Ribs (1 lb): $2.99
- Salmon Fillets (0.5 lb): $5.00
- Whole Boneless Pork Loin (1 lb): $1.99
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Cabbage (1 lb): $0.69
- Sweet Onions (1 lb): $0.99
- Cucumbers (x1): $0.89
- Bagged Greens, Herndon Farms 16 oz (x1, priced at 2 for $5.00 so buy 2 or pay half): $2.50
- Food Club Tomatoes (x1): $0.99
- Food Club Chili Seasoning (x1): $0.99
- Food Club Steamin' Easy Vegetables (x1): $0.84
Pantry staples needed:
- Butter or olive oil
- Salt and black pepper
- Garlic powder and paprika
- Vinegar (white or apple cider)
- Lemon or lemon juice
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chicken Breast, Jumbo Pack: $1.99/lb
- Baby Back Pork Ribs: $2.99/lb
- Jimmy Dean Bacon, 12 oz: $3.99 each
- Whole Boneless Pork Loin: $1.99/lb
- Chicken Tenders or Chicken Salad (Deli): $8.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Ground Chuck, 80% Lean, 3 lbs or more: $5.99/lb
- Kentucky Legend Bacon, 16 oz: $3.99 each
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Fresh Split Chicken Breast, Sanderson Farms: $1.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Gulf Cooked Shrimp, 41/60 Ct: $8.99/lb
- Smithfield Bacon, 24 oz: $7.99 each
- Fischer's Meat Bologna, 16 oz: 3 for $5.00
- Boneless Pork Chops, Center Cut: $3.99/lb
- Land O' Frost Lunch Meat, 8 oz: $2.49 each
Deli and prepared on sale:
- Italian Pasta or Steakhouse Pasta Salad: $5.99/lb
- Scoopable Cakes: $5.00 each
- Fresh Garden Salads: $6.00 each
- Stackers: $7.00 each
- 4 Piece Fried or Baked Chicken or Chicken Tenders: $5.00 each
- Calzones, 8 oz: $6.00 each
- Stuffed Jalapeño Peppers: $11.99/lb
Produce on sale:
- Candy or Caramel Apple, Single: 3 for $5.00
- Caramel Apple Dip, 13.5 oz: $3.99 each
- Cucumbers, Each: $0.89 each
- Sliced Apple Bowls: $4.99/lb
- Recipe Ready Cups: $2.49 each (starting at)
- Cabbage: $0.69/lb
- Sweet Onions, Loose: $0.99/lb
- Bagged Greens, Herndon Farms, 16 oz: 2 for $5.00
- Oven & Grill Ready Pans: $4.49/lb
- Fruit Bowls (Watermelon, Pineapple or Cantaloupe): $4.49/lb
- SnapDragon or SweeTango Apples, 2 lb: 2 for $7.00
Bakery and bread on sale:
- Swaggerty's Biscuits, 16.3-19.2 oz: $5.00 each
- Goldminer Bread, 15-24 oz: $3.99 each
- Sub Rolls, Fresh Baked, 4 Ct: $3.99 each
- Chocolate Chip Cookies, Dozen: $5.00 with card
- 12 Inch Pizza: $8.00 each
Pantry on sale:
- Hunt's Diced Tomatoes/Hanover Beans/Food Club Skillet Classics/Hunt's Tomato Sauce: 4 for $5.00
- Food Club Peanut Butter, 16 oz: $1.99 each
- JFG Coffee, 30.6 oz: $9.99 each
- Crav'n Flavor Potato Chips, 7.75-8.5 oz: 3 for $5.00
- McCormick Gourmet Spices: $3.99 each
- Smucker's Strawberry Jam, 30 oz: $2.99 each
- Jif Squeezable Peanut Butter, 13 oz: $1.99 each
- Barilla Pasta PLUS, 8.8-14.5 oz: $2.19 each
- Food Club Sour Cream, 8 oz: 12 for $10.00
- Southeastern Mills Gravy Mix, 1.7-2.75 oz: 12 for $10.00
- Food Club Muffin Mix, 7-7.6 oz: 12 for $10.00
- Food Club Dressing or Dip Mix, 0.7-1.34 oz: 12 for $10.00
- Food Club Condensed or Cream Soup, 10.5-11.5 oz: 12 for $10.00
- Kind Bars, 1.4-2.2 oz: 12 for $10.00
- Table Talk Pie, 4 oz: 12 for $10.00
- Food Club Chunk Light Tuna, 5 oz: 12 for $10.00
- Food Club Shredded Cheese, 16 oz: $3.99 each
- Food Club Tomatoes, 14.5-15 oz: $0.99 each
- Food Club Sour Cream, 16 oz: $1.99 each
- Food Club Tomato Juice, 46 oz: $2.49 each
- Food Club Beans, 15.25-15.5 oz: $0.99 each
- Food City Cornmeal Mix, 5 lb: $2.99 each
- Crav'n Flavor Saltine Crackers, 16 oz: $2.19 each
- Food Club Chili Seasoning, 1 oz: $0.99 each
- Starbucks Coffee, 10 ct or 11-12 oz: $7.99 each
- Nissin Geki Spicy Ramen, 5 Pk: $4.79 each
- Taco Bell Dinner Kit, 12.8-22.6 oz: $6.99 each
- Once Upon A Farm Snacks, 1-3.35 oz: $2.99 each
- Café Bustelo Espresso Cold Brew, 40 oz: $4.99 each
- Famous Dave's BBQ Sauce, 17.5-20 oz: $2.79 each
- Cabot Chunk Cheese, 8 oz: $2.49 each
Frozen on sale:
- Stouffer's Meals, 5.25-12.75 oz: $2.99 each
- Totino's Pizza Rolls, 100 Ct: $7.49 each
- Edwards Pie Slices, 5.2-6.5 oz: $2.99 each
- Lily's Toaster Grills, 2 Ct: $2.49 each
- Tony's Pizza, 18.56-20.6 oz: $2.99 each
- Sister Schubert's Cinnamon Rolls, 17 oz: $3.79 each
- Bibigo Steamed Dumplings, 6.6 oz: $2.99 each
- Red Baron Single Serve Pizza, 10.8-11.6 oz: $3.99 each
- Food Club Steamin' Easy Vegetables, 10 oz: 12 for $10.00
- Food Club Whipped Topping, 8 oz: 12 for $10.00
- Cheez-It Cup, 2.2 oz: 12 for $10.00
- Nissin Stir Fry Noodles or smartwater, 700 mL: 12 for $10.00
- Snickers or M&M's Ice Cream Bar: 12 for $10.00
🛒 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.
$20.87
for 1 person · $20.87 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 30, 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.