Food City Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Chicken Breast with Sauteed Cabbage and Sweet Onions
Description: Two boneless chicken breasts are seared until golden and served over a pile of buttery sauteed cabbage and sweet onions. It is a simple, filling low-carb dinner with only a few grams of net carbs per plate.
Sale items used: Boneless Chicken Breast, Cabbage, Sweet Onions
Prep time: 25 minutes
Serving note: Use 1 lb chicken breast (2 pieces), 1 lb cabbage (about half a small head), and 0.5 lb sweet onion (1 medium). Season with salt, pepper, and garlic powder, and cook in 1 tbsp oil plus 1 tbsp butter.
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 half rack of baby back ribs is rubbed with spices and slow-roasted until tender, which is a practical amount for two. It is served with a cool cucumber salad dressed in vinegar and olive oil.
Sale items used: Baby Back Pork Ribs, Cucumbers, Sweet Onions
Prep time: 15 minutes active, 2 hours 30 minutes total
Serving note: Buy about 2 lbs of ribs (roughly a half rack to one small rack, cut in half). Use 2 cucumbers and 1/4 of a sweet onion, sliced, with 1 tbsp vinegar and 1 tbsp olive oil. Use a sugar-free rub of paprika, garlic powder, salt, and pepper. Rub the ribs the night before, then roast covered at 300F for about 2 hours, uncovering for the last 15 minutes. Make the salad while they rest.
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: Two salmon fillets are seared skin-side down for a crisp finish and set over fresh greens. A simple lemon and olive oil dressing keeps the plate light and low in carbs.
Sale items used: Salmon Fillets, Bagged Greens
Prep time: 15 minutes
Serving note: Use 1 lb salmon (two 8 oz fillets) and about 8 oz of greens (half of one 16 oz bag). The second half of the bag can be saved for lunch. Dress with 1 tbsp olive oil and lemon juice.
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 coated in a sugar-free chili rub and roasted until juicy, then sliced for two with leftovers. Steamed low-carb vegetables round out the plate.
Sale items used: Whole Boneless Pork Loin, Food Club Chili Seasoning, Food Club Steamin' Easy Vegetables
Prep time: 10 minutes active, 55 minutes total
Serving note: Buy a 1.5 lb section of pork loin (a whole loin is too large, so ask the butcher to cut a piece). Use 1 packet chili seasoning mixed with 1 tbsp oil. Roast at 400F for 35 to 40 minutes until 145F inside. Steam 2 bags (10 oz each) of vegetables, choosing broccoli or green bean blends. Leftover pork is good for lunch.
Recipes:
- Fennel And Chili-Rubbed Pork Roast
Friday
Meal: Pan-Fried Center Cut Pork Chops with Tomato Onion Skillet
Description: Two center cut pork chops are pan-fried until browned, then served with a savory skillet of tomatoes and sweet onions. The tomatoes cook down into a light sauce with no added sugar.
Sale items used: Boneless Pork Chops, Food Club Tomatoes, Sweet Onions
Prep time: 25 minutes
Serving note: Use 1 lb boneless pork chops (2 chops) and 1 can (14.5 oz) diced tomatoes, drained well. Add 1/2 lb sweet onion (1 medium) and 1 tsp garlic. Net carbs are about 10g per serving.
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 (1 lb): $1.99
- Baby Back Pork Ribs (2 lbs): $5.98
- Salmon Fillets (1 lb): $9.99
- Whole Boneless Pork Loin (1.5 lbs): $2.99
- Boneless Pork Chops, Center Cut (1 lb): $3.99
- Cabbage (1 lb): $0.69
- Sweet Onions (1.5 lbs): $1.49
- Cucumbers (x2): $1.78
- Bagged Greens (x1 bag): $2.50
- Food Club Steamin' Easy Vegetables (x2 bags): $1.67
- Food Club Tomatoes (x1 can): $0.99
- Food Club Chili Seasoning (x1): $0.99
Pantry staples needed:
- Olive oil, butter, salt, pepper, garlic powder, paprika, vinegar, lemon
🏷️ 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.
$35.05
for 2 people · $17.52 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.