Food City Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week at Food City, you can build low-carb dinners around proteins that are on sale, starting Monday with skillet chicken breast (2 lbs for $3.98) over sauteed cabbage and sweet onions. Pork shows up on three nights - slow-roasted baby back ribs on Tuesday, a chili-rubbed pork loin on Thursday (2 lbs for $3.98), and center cut pork chops on Friday - so you get three very different dinners from one protein. Wednesday's pan-seared salmon is the one splurge at $19.98 for 2 lbs, and it sits on Herndon Farms bagged greens with a spoonful of sour cream for an easy, light night. Since the ribs need about 2 hours in the oven, season them Monday night so Tuesday is mostly hands-off.

5-DAY MEAL PLAN

Monday
Meal: Skillet Chicken Breast with Sauteed Cabbage and Sweet Onions
Description: Boneless chicken breast is seared in a hot skillet until golden and finished with cheese melted on top. It is served over cabbage and sweet onions sauteed in the same pan.
Sale items used: Boneless Chicken Breast, Jumbo Pack; Cabbage; Sweet Onions, Loose; Food Club Shredded Cheese, 16 oz
Prep time: 30 minutes
Serving note: 2 lbs chicken breast, 1 lb cabbage, 0.5 lb sweet onions, and about 1 cup (4 oz) from the 16 oz shredded cheese. Net carbs about 8g per serving.
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: Baby back ribs are seasoned and roasted low and slow in the oven until tender. They are served with a cool cucumber and sweet onion salad.
Sale items used: Baby Back Pork Ribs; Cucumbers, Each; Sweet Onions, Loose
Prep time: 150 minutes
Serving note: 2.5 lbs ribs, 2 cucumbers, and 0.25 lb sweet onions. Total time is over 60 minutes, so season the ribs the night before and roast at 300F for about 2 hours. Net carbs about 5g per serving.
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: Fresh salmon fillets are pan-seared skin side down for a crisp finish. They are served over a bed of Herndon Farms bagged greens with a dollop of sour cream.
Sale items used: Salmon Fillets, Fresh; Bagged Greens, Herndon Farms, 16 oz; Food Club Sour Cream, 16 oz
Prep time: 20 minutes
Serving note: 2 lbs salmon, 1 bag (16 oz) greens, and about 0.5 cup from the 16 oz sour cream. Net carbs about 4g per serving.
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: Whole boneless pork loin is rubbed with chili seasoning and roasted until juicy, then sliced. It is served with steamed vegetables.
Sale items used: Whole Boneless Pork Loin; Food Club Chili Seasoning, 1 oz; Food Club Steamin' Easy Vegetables, 10 oz
Prep time: 55 minutes
Serving note: 2 lbs pork loin, 1 packet chili seasoning, and 2 Steamin' Easy Vegetables bags (choose non-starchy options such as broccoli or green beans). Net carbs about 8g per serving.
Recipes:
- Fennel And Chili-Rubbed Pork Roast

Friday
Meal: Pan-Fried Center Cut Pork Chops with Tomato Onion Skillet
Description: Boneless center cut pork chops are pan-fried until browned. They are topped with onions and diced tomatoes simmered in the pan, with melted cheese.
Sale items used: Boneless Pork Chops, Center Cut; Food Club Tomatoes, 14.5-15 oz; Sweet Onions, Loose; Food Club Shredded Cheese, 16 oz
Prep time: 35 minutes
Serving note: 2 lbs pork chops, 1 can tomatoes, 0.5 lb sweet onions, and the remaining shredded cheese (about 1 cup, 4 oz). Net carbs about 7g 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

Buy on sale:
- Boneless Chicken Breast, Jumbo Pack (2 lbs): $3.98
- Baby Back Pork Ribs (2.5 lbs): $7.48
- Salmon Fillets, Fresh (2 lbs): $19.98
- Whole Boneless Pork Loin (2 lbs): $3.98
- Boneless Pork Chops, Center Cut (2 lbs): $7.98
- Cabbage (1 lb): $0.69
- Sweet Onions, Loose (1.25 lbs): $1.24
- Cucumbers, Each (2): $1.78
- Bagged Greens, Herndon Farms, 16 oz (1): $2.50
- Food Club Shredded Cheese, 16 oz (1): $3.99
- Food Club Sour Cream, 16 oz (1): $1.99
- Food Club Tomatoes, 14.5-15 oz (1): $0.99
- Food Club Chili Seasoning, 1 oz (1): $0.99
- Food Club Steamin' Easy Vegetables, 10 oz (2 bags): $1.67

Pantry staples needed:
- Salt, black pepper, olive oil or butter, garlic powder, paprika