Publix Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Publix Pork Boston Butt Roast: $1.29/lb
- Publix Ground Chuck: $1.79/lb
- Publix Chicken Leg Quarters: $0.99/lb
- Publix Mild Pork Italian Sausage: $3.99/lb
- Salmon Select Cuts: $8.99/lb
- Oscar Mayer Bacon: $3.99 each
- Wallis Boneless Skinless Chicken Breasts: $2.99/lb
- Publix Assorted Pork Loin Chops: $3.99/lb
- Butterball Ground Turkey: $4.99/lb
- GreenWise Sockeye Salmon Fillets: $17.99/lb
- Publix Seasoned Beef Meatballs: $4.99/lb
- White Shrimp: $11.99/lb
- Farmer Focus Chicken Party Wings: BOGO
- Publix St. Louis Style Pork Spareribs: BOGO
- Prairie Fresh Pork St. Louis Style Spareribs: $4.99/lb
- Shire Farm Smoked Sausage: $3.99 each
- Oscar Mayer Franks: $3.49 each
- GreenWise Italian Chicken Sausage: $5.99 each
- GreenWise Ground Chicken: $3.99 each
- Publix Beef Smash Patties: $7.49 each
- Steakhouse Elite Ground Beef Burgers: $12.99 for 2 (13-oz pkg)
- GreenWise Angus New York Strip Steak: $20.99/lb
- Publix Stuffed Jalapeno Peppers: $4.99/lb
- Publix Mild or Hot Pork Italian Sausage: $4.99/lb
- Publix Medium Shrimp Platter: $7.99 each
- Publix Salmon Meal for One: $7.99 each
- Whole Brisket: $3.99/lb
- Publix Swai Fillets: $6.99/lb
- Demakes Bros. Skewers: $9.99 each
- Margaritaville Shrimp Appetizers: $5.99 each
- Springer Mountain Farms Chicken Breast Strips: $6.99 each

Vegetables on sale:
- Asparagus: $2.99/lb
- Broccoli: $2.99 each
- Publix Tricolor Peppers: $3.99 for 3-ct pkg
- Fresh Express Salad Blends: 2 for $6.99
- Tomatoes on the Vine: $1.99/lb
- Publix Baby Cut Carrots: 4 for $5.00
- Publix Idaho Russet Potatoes: $3.99 for 5 lb bag (not low-carb, noted for reference only)
- Broccoli Florets: 3 for $10.00

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Pork Boston Butt Roast with Roasted Asparagus
Description: A single 0.75 lb portion of pork boston butt is seasoned with garlic, salt, pepper, and rosemary, then slow-roasted until tender and finished with a rich butter baste. Alongside, fresh asparagus spears are tossed in olive oil, garlic, and salt and roasted at high heat until caramelized and tender.
Sale items used: Publix Pork Boston Butt Roast ($1.29/lb), Asparagus ($2.99/lb)
Prep time: 20 minutes active, 90 minutes total
Serving note: 0.75 lb pork boston butt roast, 0.5 lb asparagus (roughly 8-10 spears), 2 tbsp butter, 3 garlic cloves
Recipes:
- Garlic Butter Pork Tenderloin
- Low Temp Then High Temp Pork Butt Roast
- Garlic Butter Roasted Asparagus Recipe

Tuesday
Meal: Smashed Cheeseburger Skillet with Tricolor Pepper Saute
Description: Ground chuck is formed into a single loose patty and smashed flat in a hot cast iron skillet for maximum crust, then topped with a slice of melted Cabot cheddar cheese. Tricolor bell peppers are sliced and sauteed in butter with garlic and a pinch of salt until softened and slightly charred, served alongside as a low-carb replacement for a bun.
Sale items used: Publix Ground Chuck ($1.79/lb), Cabot Cheese Bar ($2.99 each), Publix Tricolor Peppers ($3.99 for 3-ct pkg)
Prep time: 15 minutes
Serving note: 0.5 lb ground chuck, 1 slice (about 1 oz) Cabot cheese, 1 tricolor pepper (1/3 of the 3-ct pkg used this meal), salt and pepper to taste
Recipes:
- Low Carb Bacon Cheeseburger Skillet Casserole
- Keto Cheeseburger Casserole
- Keto Cheeseburger Casserole Skillet

Wednesday
Meal: Oven-Baked Chicken Leg Quarters with Broccoli and Bacon
Description: Two chicken leg quarters are patted dry, rubbed with smoked paprika, garlic powder, salt, and pepper, then baked at 425 degrees until the skin is golden and crispy. A head of fresh broccoli is cut into florets, tossed in olive oil, and roasted on the same sheet pan, then topped with crumbled crispy bacon for a smoky, satisfying finish.
Sale items used: Publix Chicken Leg Quarters ($0.99/lb), Broccoli ($2.99 each), Oscar Mayer Bacon ($3.99 each)
Prep time: 10 minutes active, 45 minutes total
Serving note: 2 chicken leg quarters (roughly 1.25 lbs), half a head of broccoli, 2 strips of bacon
Recipes:
- Crispy Baked Chicken Leg Quarters
- Crispy Oven Baked Chicken Leg Quarters
- Baked Chicken Leg Quarters

Thursday
Meal: Italian Sausage and Pepper Bake with Fresh Salad
Description: One link of mild pork Italian sausage is sliced into rounds and baked in a sheet pan with sliced tricolor peppers and a drizzle of olive oil until everything is golden and slightly caramelized. A simple side salad using one Fresh Express salad blend is tossed with Ken's Steak House dressing for a crisp, refreshing low-carb complement.
Sale items used: Publix Mild Pork Italian Sausage ($3.99/lb), Publix Tricolor Peppers ($3.99 for 3-ct pkg, using remaining peppers), Fresh Express Salad Blends (2 for $6.99), Ken's Steak House Dressing and Marinade (BOGO)
Prep time: 10 minutes active, 35 minutes total
Serving note: 0.5 lb Italian sausage (1 link roughly), 2 remaining tricolor peppers from Tuesday's pkg, 1 bag Fresh Express salad blend, 2 tbsp Ken's dressing
Recipes:
- Cheesy Italian Sausage & Bell Pepper Casserole (Low Carb, Keto)
- Italian Sausage, Peppers and Onions with Sauce
- Best Italian Sausage Casserole (Keto, Low Carb)

Friday
Meal: Pan-Seared Salmon Fillets with Garlic Asparagus and Cream Cheese Herb Sauce
Description: A 0.5 lb salmon fillet from the Salmon Select Cuts is seared skin-side down in a hot skillet with butter and olive oil until the skin is crispy, then finished flesh-side down for a golden crust. Asparagus spears are sauteed in garlic butter in the same pan, and a quick 2-ingredient herb sauce is made by blending softened Philadelphia cream cheese with fresh garlic, lemon juice, and dill for a rich, low-carb drizzle.
Sale items used: Salmon Select Cuts ($8.99/lb), Asparagus ($2.99/lb), Philadelphia Cream Cheese Spread (2 for $8.99)
Prep time: 20 minutes
Serving note: 0.5 lb salmon fillet, 0.5 lb asparagus (8-10 spears), 2 tbsp cream cheese for sauce, 2 garlic cloves, squeeze of lemon
Recipes:
- Keto Salmon Recipe with Creamy Lemon Garlic Sauce
- Easy Low-carb Salmon Recipe with Creamy Garlic Butter Sauce (One-Pan)
- Keto Sheet Pan Salmon & Asparagus

SHOPPING LIST

Buy on sale:
- Publix Pork Boston Butt Roast (0.75 lb): $0.97
- Asparagus (1 lb total, split across Monday and Friday): $2.99
- Publix Ground Chuck (0.5 lb): $0.90
- Cabot Cheese Bar (x1): $2.99
- Publix Tricolor Peppers (x1 pkg, 3-ct): $3.99
- Publix Chicken Leg Quarters (1.25 lbs): $1.24
- Broccoli (x1 head): $2.99
- Oscar Mayer Bacon (x1 pkg): $3.99
- Publix Mild Pork Italian Sausage (0.5 lb): $2.00
- Fresh Express Salad Blends (x1, buying 2 for deal): $6.99
- Ken's Steak House Dressing and Marinade (x1, BOGO - pay for 1, get 1 free): $3.99
- Salmon Select Cuts (0.5 lb): $4.50
- Philadelphia Cream Cheese Spread (x1, buying 2 for deal): $8.99

Pantry staples needed:
- Olive oil
- Butter (unsalted)
- Garlic (fresh bulb)
- Salt
- Black pepper
- Smoked paprika
- Garlic powder
- Dried rosemary or fresh rosemary
- Dried dill or fresh dill
- Lemon (1 fresh)