Publix Kid-Friendly Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Mini Beef Meatloaf Muffins with Sliced Tomatoes
Description: Lean ground beef is mixed with breadcrumbs, egg, and a ketchup glaze, then baked in a muffin tin into 6 hand-held muffins that kids love. They are served with juicy sliced vine tomatoes on the side, with a little salt for dipping.
Sale items used: Lean Ground Beef, Tomatoes on the Vine
Prep time: 35 minutes
Serving note: Use 0.75 lb lean ground beef (assumed total weight) to make 6 muffins, so 3 per person. Mix in 1/3 cup breadcrumbs, 1 egg, 2 tbsp milk, and 3 tbsp ketchup, and brush more ketchup on top. Bake at 400°F for about 20 minutes. Slice 0.5 lb tomatoes (about 2 medium) for the side.
Recipes:
- Muffin Pan Mini Meatloaf Recipe
- Mini Meatloaf Muffins
- Best Mini Meatloaf Recipe (Mini Muffin Tin Meatloaves)

Tuesday
Meal: Ham and Cheese Quesadillas with Grapes
Description: Crispy golden tortillas are filled with melty shredded cheese and diced ham, then cut into easy wedges for small hands. Cold seedless grapes on the side make a sweet, fresh contrast.
Sale items used: Publix Semi-Boneless Half Ham, Tillamook Shredded Cheese, Red or White Seedless Grapes
Prep time: 15 minutes
Serving note: Buy about 1 lb of ham in total (ask the meat counter for a cut piece of the half ham). Use 6 oz of it, diced, for 4 flour tortillas (8-inch) folded in half, with 1 cup shredded cheese total. Cook 2-3 minutes per side in a skillet. Serve with 1 lb grapes, about 1/2 lb per person, and save the extra grapes for lunchboxes. The remaining 10 oz of ham is for Friday.
Recipes:
- Ham and Cheese Quesadillas Recipe
- Ham and Cheese Quesadillas - Pati Jinich
- Ham and Cheese Quesadilla - Barefeet in the Kitchen

Wednesday
Meal: Sheet-Pan Roasted Pork Tenderloin with Granny Smith Apples and Fall Squash
Description: A lean pork tenderloin roasts on one pan with sweet-tart apple wedges and tender cubes of fall squash, with a light seasoning of cinnamon and brown sugar. The squash and apples turn soft and caramelized, so the whole pan tastes mild and a little sweet.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Granny Smith Apples, Fall Squash
Prep time: 15 minutes (about 40 minutes total with roasting)
Serving note: Use 1 lb pork tenderloin (assumed total weight, 1 small tenderloin), 0.75 lb Granny Smith apples (about 2 medium, cut in wedges), and 1.5 lb fall squash (peeled and cubed, such as butternut). Toss the apples and squash with oil, salt, and a pinch of cinnamon. Roast at 425°F, putting the pork on the pan for the last 25 minutes until it reaches 145°F. Rest 5 minutes, then slice. Plan on about 6 oz of pork per person with a little left for lunch.
Recipes:
- Sheet-Pan Pork Tenderloin & Apples - ShopRite
- Roasted Pork Tenderloin with Apples & Squash Recipe - Wyse Guide
- Harvest Herb-Crusted Pork Tenderloin with Roasted Apple and Butternut Squash

Thursday
Meal: Honey Garlic Skillet Shrimp with Broccoli over Rice
Description: Plump white shrimp are quickly seared in a mild, sticky honey garlic sauce and served over fluffy rice with tender broccoli florets. The sauce is sweet and savory with no heat, so it is easy for kids to love.
Sale items used: White Shrimp, Broccoli
Prep time: 20 minutes
Serving note: Use 0.75 lb peeled white shrimp (assumed total weight, about 3/8 lb per person). Make the sauce with 2 tbsp honey, 1 tbsp soy sauce, and 2 minced garlic cloves. Steam or sauté the florets from 1 broccoli crown (about 2 cups). Cook 1 cup dry rice so there is a bit left over. Serve the shrimp and broccoli over the rice.
Recipes:
- Honey Garlic Shrimp - The Cozy Cook
- Honey Garlic Butter Shrimp and Broccoli
- 15-Minute Honey Garlic Shrimp

Friday
Meal: Baked Ham, Broccoli, and Cheese Pasta
Description: Short pasta is tossed with diced ham, small broccoli florets, and a creamy cheese sauce, then baked until bubbly with a golden cheesy top. It is a warm, familiar casserole that is easy to scoop into bowls.
Sale items used: Publix Semi-Boneless Half Ham, Broccoli, Tillamook Shredded Cheese
Prep time: 20 minutes (about 45 minutes total with baking)
Serving note: Use the remaining 10 oz of ham, diced (about 8 oz for the dish and the rest to snack on), 6 oz dry elbow or penne pasta, and 1 broccoli crown cut into small florets (about 2 cups). Make a sauce from 1 tbsp butter, 1 tbsp flour, 1 cup milk, and 1 cup shredded cheese, then stir in the pasta, ham, and broccoli. Top with 1/2 cup more cheese. Bake at 375°F for 20 minutes.
Recipes:
- Cheesy Ham & Broccoli Pasta Bake
- Broccoli Cheddar Ham Pasta Casserole
- Easy Ham & Broccoli Pasta Bake - Lost in Food

SHOPPING LIST

Buy on sale:
- Lean Ground Beef (0.75 lb): $5.24
- Tomatoes on the Vine (0.5 lb): $1.25
- Publix Semi-Boneless Half Ham (1 lb): $2.59
- Tillamook Shredded Cheese (x2 packs): $7.00
- Red or White Seedless Grapes (1 lb): $2.99
- Publix Extra Lean Pork Loin Tenderloin (1 lb): $4.99
- Granny Smith Apples (0.75 lb): $1.34
- Fall Squash (1.5 lb): $1.49
- White Shrimp (0.75 lb): $5.99
- Broccoli (x2 crowns): $6.00

Pantry staples needed:
- Plain breadcrumbs
- Eggs
- Ketchup
- Milk
- Butter
- All-purpose flour
- Flour tortillas (8-inch, 4 needed)
- Long-grain white rice
- Elbow or penne pasta
- Honey
- Soy sauce
- Fresh garlic
- Olive or cooking oil
- Brown sugar
- Cinnamon
- Salt and black pepper