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

Vegetables on sale:
- Asparagus: $2.99/lb
- Broccoli: $2.99 each
- Broccoli Florets: 3 for $10.00
- Tomatoes on the Vine: $1.99/lb
- Publix Tricolor Peppers: $3.99 for 3-ct pkg
- Fresh Express Salad Blends: 2 for $6.99
- Publix Baby Cut Carrots: 4 for $5.00
- Publix Idaho Russet Potatoes: $3.99 for 5 lb bag (excluded - not low-carb)
- Bulk Sweet Corn: 5 for $3.25 (excluded - not low-carb)

5-DAY MEAL PLAN

Monday
Meal: Garlic Butter Pork Boston Butt Roast with Roasted Asparagus
Description: A 2 lb bone-in pork boston butt roast is slow-roasted in the oven with generous garlic butter, fresh rosemary, and cracked black pepper, yielding tender pull-apart meat with a golden crust. One pound of fresh asparagus is tossed in olive oil, garlic, and salt then roasted alongside the pork until perfectly crisp-tender, making this a hearty and satisfying low-carb dinner for two.
Sale items used: Publix Pork Boston Butt Roast ($1.29/lb), Asparagus ($2.99/lb)
Prep time: 20 minutes active, 2.5 hours total roasting
Serving note: 2 lbs of pork roast (yields approximately 1 lb cooked meat, split between 2 people), 1 lb asparagus split between 2 people. Estimated net carbs: under 5g per serving.
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 loose patties, smashed flat in a hot cast iron skillet, and topped with melted shredded cheese for a crispy-edged, juicy burger experience served bun-free over a bed of sauteed tricolor peppers and onion. The tricolor peppers are sliced thin and cooked in butter with garlic and a pinch of Italian seasoning for a colorful, low-carb base that replaces any bread or bun entirely.
Sale items used: Publix Ground Chuck ($1.79/lb), Publix Tricolor Peppers ($3.99 for 3-ct pkg), Sargento Shredded Cheese (2 for $8.99)
Prep time: 25 minutes
Serving note: 1 lb ground chuck split between 2 people (2 patties each), 1 package tricolor peppers (use 2 of the 3 peppers), 1 bag shredded cheese (use about 1/2 cup total). Estimated net carbs: under 8g per serving.
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 seasoned with smoked paprika, garlic powder, salt, and pepper, then oven-baked at 425 degrees until the skin is deeply golden and the meat reaches 165 degrees internally. One head of fresh broccoli is cut into florets, tossed in olive oil, and roasted in the same oven while crispy bacon crumbles are scattered over the top just before serving for smoky, savory depth.
Sale items used: Publix Chicken Leg Quarters ($0.99/lb), Broccoli ($2.99 each), Oscar Mayer Bacon ($3.99 each)
Prep time: 15 minutes active, 50 minutes total baking
Serving note: 2 chicken leg quarters (approximately 1 lb total, 1 per person), 1 head of broccoli split between 2 people, 4 strips of bacon crumbled over both portions. Estimated net carbs: under 7g per serving.
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: Two links of Publix Mild Pork Italian Sausage are sliced into coins and baked in a sheet pan alongside tricolor pepper strips and tomato chunks, roasted together until caramelized and bubbling for an easy hands-off dinner. A crisp Fresh Express salad blend is served alongside dressed with olive oil, red wine vinegar, and a sprinkle of Sargento shredded cheese for a complete low-carb plate.
Sale items used: Publix Mild Pork Italian Sausage ($3.99/lb), Publix Tricolor Peppers ($3.99 for 3-ct pkg), Tomatoes on the Vine ($1.99/lb), Fresh Express Salad Blends (2 for $6.99), Sargento Shredded Cheese (2 for $8.99)
Prep time: 15 minutes active, 40 minutes total baking
Serving note: Approximately 1 lb Italian sausage (2 large links) split between 2 people, remaining 1-2 tricolor peppers from earlier in the week, 1 lb vine tomatoes, 1 bag salad blend split between 2 people. Estimated net carbs: under 10g per serving.
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: Two GreenWise Sockeye Salmon fillets are seasoned with salt, pepper, and lemon zest then pan-seared in butter until crispy-skinned and flaky, creating a restaurant-quality centerpiece for a special end-of-week dinner. A quick cream cheese herb sauce is made by melting Philadelphia Cream Cheese Spread with garlic, fresh dill, lemon juice, and a splash of broth, drizzled generously over the fish and the garlic-butter asparagus spears roasted alongside.
Sale items used: GreenWise Sockeye Salmon Fillets ($17.99/lb), Asparagus ($2.99/lb), Philadelphia Cream Cheese Spread (2 for $8.99)
Prep time: 25 minutes
Serving note: 1 lb salmon (2 fillets at approximately 0.5 lb each), 1 lb asparagus split between 2 people, 1 tub cream cheese spread (use about half the tub for the sauce). Estimated net carbs: under 5g per serving.
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 (2 lbs at $1.29/lb): $2.58
- Asparagus (2 lbs at $2.99/lb - 1 lb for Monday, 1 lb for Friday): $5.98
- Publix Ground Chuck (1 lb at $1.79/lb): $1.79
- Publix Tricolor Peppers (x2 pkgs at $3.99 each - one for Tuesday, one for Thursday): $7.98
- Sargento Shredded Cheese (2 for $8.99 - used across Tuesday and Thursday): $8.99
- Publix Chicken Leg Quarters (1 lb at $0.99/lb): $0.99
- Broccoli (x1 head at $2.99 each): $2.99
- Oscar Mayer Bacon (x1 pack at $3.99 each): $3.99
- Publix Mild Pork Italian Sausage (1 lb at $3.99/lb): $3.99
- Tomatoes on the Vine (1 lb at $1.99/lb): $1.99
- Fresh Express Salad Blends (2 for $6.99 - buy 1, use 1 bag for Thursday): $6.99
- GreenWise Sockeye Salmon Fillets (1 lb at $17.99/lb): $17.99
- Philadelphia Cream Cheese Spread (2 for $8.99): $8.99

Pantry staples needed:
- Butter (unsalted)
- Olive oil
- Garlic (fresh bulb)
- Salt and black pepper
- Smoked paprika
- Italian seasoning
- Fresh rosemary or dried rosemary
- Fresh dill or dried dill
- Red wine vinegar
- Lemon (1-2 fresh)
- Chicken broth or bouillon (small amount for cream cheese sauce)
- Cooking spray or avocado oil spray