Publix Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Publix Pork St. Louis Style Spareribs (Whole In the Bag, Frozen) - BOGO Free
- Smithfield Bacon (12 or 16-oz pkg.) - BOGO Free
- Nathan's Famous Beef Franks (10 to 12-oz pkg.) - BOGO Free
- Publix Garlic Butter Beef Smash Patties (12-oz tray) - $7.49
- GreenWise Pork Loin Back Ribs (Raised Without Antibiotics) - $7.49/lb
- Hillshire Farm Smoked Sausage or Polska Kielbasa (12 to 14-oz pkg.) - BOGO Free
- Nature's Own Hamburger Buns or Hot Dog Buns - BOGO Free (buns skipped for low-carb)
- Ribeye Steak (Bone-In, Publix USDA Choice Beef) - $12.99/lb
- Farmer Focus Chicken Party Wings (Organic & Free Range) - BOGO Free
- Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever) - BOGO Free
- Salmon Select Cuts (Fresh, Responsibly Sourced, Farmed, 5.25-oz each) - $6.99
- White Shrimp (Colossal, Responsibly Sourced, Farmed, Previously Frozen) - $9.99/lb
- GreenWise Large White Shrimp (Peeled & Deveined, Frozen, 24-oz pkg.) - BOGO Free
- Top Round London Broil (Publix USDA Choice Beef) - $7.99/lb
- Tilapia Fillets (Fresh, Responsibly Sourced, Farmed) - $7.99/lb
- GreenWise Sockeye Salmon Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg.) - $15.99
- Cedar Bay Cedar Planked Atlantic Salmon (Frozen, 9.7-oz pkg.) - $9.99
- Prairie Fresh Pork St. Louis Style Spareribs (Hickory BBQ Seasoned, Frozen) - BOGO Free
- GreenWise Lamb Loin Chops (Raised Without Antibiotics, Product of Australia) - $10.99/lb
- Publix Chicken Breast Kabobs (With Vegetables) - $11.99/lb
- Publix Pork Boston Butt Roast (Bone-In) - $2.99/lb
- Whole Brisket (With Point, In-the-Bag, Publix USDA Choice Beef) - $5.99/lb
- Ground Chuck (Publix Beef, USDA-Inspected, 3-lbs or More Package) - $6.99/lb
- Springer Mountain Farms Ground Chicken (99% Fat Free, Raised Without Antibiotics, 16-oz pkg.) - $3.99
- Publix Assorted Pork Loin Chops (8 Chops per Package) - $3.99/lb
- Hatfield Pork Tenderloin (Or Pork Loin Filet, 18.4 or 22-oz pkg.) - BOGO Free
- Ball Park Franks (14 to 15-oz pkg.) - BOGO Free
- Johnsville Brats or Sausage or Kielbasa (12 to 14-oz pkg.) - BOGO Free
- GreenWise Smoked Chicken Sausage (12-oz pkg.) - $5.59
- GreenWise Italian Chicken Sausage (Mild, Hot, or Mild With Kale, Raised Without Antibiotics, 16-oz tray) - $5.99
- GreenWise Uncured Pork Bacon (Raised Without Antibiotics, 8-oz pkg.) - $4.49
- Greenfield Natural Meat Co. Bacon (2.3 or 12-oz pkg.) - 2 for $12.00
- Margaritaville Shrimp Appetizers (Frozen, 8 or 10-oz box) - BOGO Free
- Dakota Organic Ground Beef (100% Grass Fed, USDA Inspected, 16-oz pkg.) - $8.99
- Publix Gourmet Meatballs (Bacon & Cheddar) - $8.99/lb
- Publix Stuffed Jalapeno Peppers (Bacon-Wrapped) - $8.99/lb
- Publix Mild Pork Italian Sausage (Or Hot, or Kielbasa, Bratwurst, or Chorizo, 20-oz pkg.) - $5.69
- Publix Potato Skins (With Cream Cheese, Cheddar Cheese, and Bacon) - $8.99/lb (skipped - higher carb)
- Publix Sweet & Spicy Chili Boneless Wings (10 Piece, Ready-to-Eat) - $8.29/lb

Vegetables on sale:
- Bulk Sweet Corn - 5 for $3.00 (higher carb - skipped for low-carb plan)
- Bush's Best Baked Beans - 2 for $5.00 (higher carb - skipped)
- Pero Family Farms Snipped Green Beans (12-oz pkg.) - 2 for $5.00
- Publix Idaho Russet Potatoes (5-lb bag or Vidalia Sweet Onions, 3-lb bag) - $3.99 (potatoes skipped - high carb; Vidalia onions noted as limited use)
- Fresh Express Salad Blends (Or Salad Kit or Chopped Kit, 5 to 13.3-oz pkg.) - BOGO Free
- Tomato Medley (1-pt pkg.) - BOGO Free
- Hass Avocados (California Grown, each) - 4 for $5.00
- Baby Seedless Cucumbers (16-oz pkg.) - BOGO Free
- Potato Inspirations Potatoes (24-oz bag) - BOGO Free (skipped - high carb)
- Brussels Sprouts (Delicious Steamed, Grilled, or Roasted, each pkg.) - $2.99
- Navel Oranges - $1.69/lb (fruit, limited use for low-carb)
- White Seedless Grapes - $3.99/lb (fruit, limited use for low-carb)
- Tree-Ripened Peaches or Nectarines (California-Grown, Yellow or White Flesh) - $3.49/lb (fruit, skipped)
- Cherries (Extra Large and Extra Sweet) - $5.99/lb (fruit, skipped)
- GreenWise Organic Yellow Onions (3-lb bag) - $4.99
- GreenWise Organic Whole Carrots (1-lb bag) - $1.69
- GreenWise Organic Zucchini Squash (2-ct. tray) - $2.99
- GreenWise Organic Sliced Shiitake Mushrooms (5-oz pkg.) - $4.99
- Publix Red Seedless Watermelon Chunks - BOGO Free (fruit, skipped for low-carb)
- Large Red Seedless Watermelon - $7.99 each (skipped)
- Small Red Seedless Watermelon - $5.99 each (skipped)

---## 5-DAY MEAL PLAN

Monday
Meal: Grilled Bone-In Ribeye Steak with Garlic Butter Sauteed Zucchini and Shiitake Mushrooms
Description: A beautifully seasoned ribeye steak with garlic butter accompanied by roasted vegetables - a dish that's elegant and simple to prepare. The combination of zucchini, mushrooms, garlic, and butter creates a rich and satisfying taste that makes this a showstopper summer dinner.
Sale items used: Ribeye Steak (Bone-In, $12.99/lb), GreenWise Organic Zucchini Squash (BOGO Free deal), GreenWise Organic Sliced Shiitake Mushrooms ($4.99)
Prep time: 35 minutes
Serving note: Buy approximately 2.5 lbs of bone-in ribeye for 4 people (yields about 2 large steaks), plus 2 packs of GreenWise Organic Zucchini Squash and 2 packs of GreenWise Organic Sliced Shiitake Mushrooms. Slice 4 zucchini and 2 packs of mushrooms, sauté in garlic butter, season with salt and pepper, and serve alongside seared steaks topped with herb garlic butter.
Recipes:
- [Keto Ribeye Steak with Roasted Vegetables - Diet Doctor]
- [Steak and Mushrooms Skillet - The Best Keto Recipes]
- [Low-Carb Sauteed Zucchini with Mushroom - Keto Flavor House]

Tuesday
Meal: Crispy Baked Chicken Party Wings with a Garlic Parmesan Sauce and Fresh Express Salad
Description: This recipe is easy to prep and scale, and baking them yields crisp skin without frying, which means you can save time and save yourself the anxiety of dealing with a hot pan of splashing grease. These keto garlic parmesan wings are super crispy and have only 1.3g net carbs per serving, so they're a great choice.
Sale items used: Farmer Focus Chicken Party Wings (BOGO Free, Organic & Free Range), Fresh Express Salad Blends (BOGO Free)
Prep time: 55 minutes (including 45 min bake time)
Serving note: Use 2 packages of Farmer Focus Chicken Party Wings (buying 1, getting 1 free) for 4 people - approximately 3 lbs total. Toss with baking powder, salt, pepper, and avocado oil. Bake at 425F for 40-45 minutes, flipping halfway. Prepare garlic parmesan sauce with butter, minced garlic, and parmesan. Serve with one BOGO Fresh Express Salad Blend dressed with olive oil and lemon juice.
Recipes:
- [Keto Crispy Garlic Parmesan Wings - All Day I Dream About Food]
- Crispy Keto Chicken Wings ([Oven Baked) - Stem and Spoon]
- [Low-Carb Keto Buffalo Chicken Wings - Cassidy's Craveable Creations]

Wednesday
Meal: Pan-Seared Salmon Fillets with Creamy Avocado Sauce and Sauteed Green Beans
Description: Per serving (1 salmon filet + 3 T. sauce + 1 cup green beans): only 5g net carbohydrates. The sauce is made with fresh avocados, mayonnaise, and lemon juice, meaning it's both nutrient-dense and refreshing, topped with a side of sauteed green beans cooked with slivered almonds and olive oil.
Sale items used: Salmon Select Cuts ($6.99 each, 5.25-oz), Hass Avocados (4 for $5.00), Pero Family Farms Snipped Green Beans (2 for $5.00)
Prep time: 30 minutes
Serving note: Buy 4 Salmon Select Cuts (5.25 oz each) for 4 people, plus 2 Hass Avocados (mash into sauce with mayo and lemon juice), plus 2 bags of Pero Family Farms Green Beans. Pan-sear salmon in butter over medium-high heat, 2-3 minutes per side. Sauce each fillet with creamy avocado mayo blend. Sauté green beans with olive oil and garlic until tender.
Recipes:
- [Keto Salmon with Creamy Avocado Sauce - KetoLogic]
- [Cast Iron Salmon with Burst Tomatoes and Green Beans - Cast Iron Keto]
- [Keto Baked Salmon with Avocado Salsa - Paleo Leap]

Thursday
Meal: Roasted Hillshire Farm Smoked Sausage with Brussels Sprouts and Mustard Glaze
Description: Roasted Brussels Sprouts and Kielbasa is the perfect low-carb sheet pan dinner to serve up in just 20 minutes, combining fresh Brussels sprouts and smoky kielbasa sausage into a keto-friendly meal that is hearty and delicious. The contrast between the crispy, smoky sausage and the tender, slightly sweet Brussels sprouts is what makes this dish special - serve it straight from the pan for a rustic, family-style meal, or sprinkle some Parmesan on top for an extra flavor boost.
Sale items used: Hillshire Farm Smoked Sausage (BOGO Free, 12-14 oz pkg.), Brussels Sprouts ($2.99 each pkg.), GreenWise Organic Yellow Onions ($4.99 / 3-lb bag)
Prep time: 30 minutes
Serving note: Use 2 full packages of Hillshire Farm Smoked Sausage (1 free with BOGO deal), sliced into coins. Buy 4 packages of Brussels Sprouts. Toss Brussels sprouts halves and sliced sausage in olive oil, garlic, salt, and pepper. Spread on 2 sheet pans. Roast at 400F for 20-25 minutes, tossing once. Drizzle lightly with sugar-free Dijon mustard before serving. Serves 4 generously.
Recipes:
- [Roasted Brussels Sprouts and Kielbasa - A Wicked Whisk]
- [Sausage and Brussels Sprouts Sheet Pan Meal - Beauty and the Bench Press]
- [Skillet Brussels Sprouts with Sausage and Parm - Best Recipe Box]

Friday
Meal: Italian Baked Chicken Breasts with Zucchini, Tomato Medley, and Mozzarella
Description: This chicken and zucchini casserole recipe is hearty enough to feed an entire family - enjoy it with your favorite mashed cauliflower. This keto zucchini bake is packed with cheese and chicken and is a super easy meal that you can make ahead, with only 5 net carbs per serving.
Sale items used: Perdue Boneless Skinless Chicken Breasts (BOGO Free), GreenWise Organic Zucchini Squash ($2.99, 2-ct. tray), Tomato Medley (BOGO Free, 1-pt pkg.)
Prep time: 45 minutes
Serving note: Buy 2 packages of Perdue Boneless Skinless Chicken Breasts (1 free with BOGO deal) - use about 2 lbs total for 4 people. Butterfly-slice each breast thin. Season with garlic powder, Italian seasoning, salt, and pepper. Brown in olive oil 2-3 minutes per side. Transfer to baking dish. Sauté 3-4 sliced zucchini with diced Tomato Medley, basil, and oregano; pour over chicken. Top with shredded mozzarella. Bake at 325F for 20 minutes until bubbly.
Recipes:
- [Baked Chicken and Zucchini Casserole with Tomatoes - Low Carb Yum]
- [Keto Zucchini Bake with Chicken - Stylish Cravings]
- [Healthy Low-Carb Chicken Zucchini Skillet - Garden in the Kitchen]

SHOPPING LIST

Buy on sale:
- Ribeye Steak (Bone-In, USDA Choice) - approx. 2.5 lbs ($12.99/lb) - Monday
- Farmer Focus Chicken Party Wings (Organic) - buy 1 pkg, get 1 FREE - Tuesday
- Fresh Express Salad Blends - buy 1 pkg, get 1 FREE - Tuesday
- Salmon Select Cuts (5.25 oz each) - 4 units at $6.99 each - Wednesday
- Hass Avocados - 4 avocados for $5.00 - Wednesday
- Pero Family Farms Snipped Green Beans (12-oz) - 2 pkgs at 2 for $5.00 - Wednesday
- Hillshire Farm Smoked Sausage - buy 1 pkg, get 1 FREE - Thursday
- Brussels Sprouts (each pkg.) - 4 pkgs at $2.99 each - Thursday
- GreenWise Organic Yellow Onions (3-lb bag) - $4.99 - Thursday
- Perdue Boneless Skinless Chicken Breasts - buy 1 pkg, get 1 FREE - Friday
- GreenWise Organic Zucchini Squash (2-ct. tray) - 3 trays at $2.99 - Monday/Friday
- GreenWise Organic Sliced Shiitake Mushrooms (5-oz pkg.) - 2 pkgs at $4.99 - Monday
- Tomato Medley (1-pt pkg.) - buy 1, get 1 FREE - Friday

Pantry staples needed:
- Olive oil or avocado oil (2 cups total for the week)
- Unsalted butter (2 sticks)
- Minced garlic or 2 heads fresh garlic
- Salt and black pepper
- Garlic powder, onion powder, Italian seasoning, dried oregano, paprika, dried basil
- Aluminum-free baking powder (for crispy wings)
- Shredded mozzarella cheese (1 bag, 8-oz, for Friday)
- Grated Parmesan cheese (8-oz container, for Monday and Tuesday)
- Mayonnaise (1 small jar, for Wednesday avocado sauce)
- Fresh lemons (4)
- Dijon mustard (1 small jar, for Thursday glaze - check label for sugar-free varieties)
- Slivered almonds (small bag, for Wednesday green beans)
- Sugar-free ranch or blue cheese dressing (optional, for dipping wings Tuesday)

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Publix store at 350 Hughes Rd, Madison, AL 35758 (Store #1638) for actual pricing and product availability. BOGO offers require the purchase of the first item at full price. Weekly ad valid May 20-26, 2026.