Publix Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Publix Whole Young Chicken: $1.49/lb
- Bluehouse Atlantic Salmon Fillets: $9.99/lb
- Ground Chuck: $5.99/lb
- GreenWise Lean Pork Loin Chops: $6.99/lb
- GreenWise Boneless Skinless Chicken Breast: $5.99/lb
- Publix Parmesan Chicken Breast Cutlets: $6.99/lb
- Boneless Top Sirloin Steak: $10.99/lb
- GreenWise Sockeye Salmon Fillets: $16.99/lb
- Publix Extra Lean Pork Loin Tenderloin: $7.99/lb
- Boneless Chuck Roast: $7.99/lb
- Publix Chicken Breast Cutlets: $9.99/lb
- GreenWise Snow Crab Clusters: $10.99/lb
- Hormel Black Label Bacon: 2 for $6.00
- Springer Mountain Farms Chicken Breast Strips: $7.99/lb
- Applegate Naturals Uncured Turkey Bacon: $5.49 for 8-oz pkg
- Publix Sweet Italian Sausage: $5.99 for 20-oz pkg
- Publix Top Round Roast Beef: $4.99/lb
- Boar's Head Ovengold Roasted Turkey Breast: $8.49/lb
- Publix Lemon Pepper Oven-Roasted Chicken: $6.99 each
- Smithfield Marinated Pork Tenderloin: $5.99 for 19.2-23-oz pkg
- White Shrimp: $18.49/lb
- Lobster Tails: $8.99 each
- GreenWise Angus Ribeye Steak: $21.99/lb
- Catfish Fillets: $9.99/lb

Vegetables on sale:
- Yellow Squash or Zucchini: $1.99 for 2-oz tray
- Publix White Mushrooms: 2 for $6.00
- Green Avocados: 2 for $5.00
- Publix Classic Salad Blend: $2.00 for 16-oz pkg
- Broccoli or Cauliflower: 2 for $6.00
- Publix Tricolor Peppers: $4.99 for 3-ct pkg
- Garden Life Romaine, Green, or Red Leaf: $3.99 for 7-oz cont
- Vidalia Sweet Onions: $3.49 for 5-lb bag

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Whole Young Chicken with Sauteed Zucchini and Mushrooms
Description: A small whole young chicken is seasoned with garlic, rosemary, and olive oil then roasted until golden and juicy. Sliced zucchini and mushrooms are sauteed in butter with salt and pepper for a simple, satisfying low-carb side.
Sale items used: Publix Whole Young Chicken ($1.49/lb), Yellow Squash or Zucchini ($1.99 for 2-oz tray), Publix White Mushrooms (2 for $6.00)
Prep time: 20 minutes active, 60-75 minutes roasting
Serving note: Purchase one whole young chicken at approximately 3 lbs (estimated cost $4.47); roast the whole bird and portion one-third for Monday dinner, refrigerating the rest for later use or meal prep. Use half the zucchini tray and half a package of mushrooms. Make-ahead tip: season the chicken the night before and refrigerate uncovered for better browning.
Recipes:
- Greek Style Chicken with Zucchini and Mushrooms Recipe
- Balsamic Chicken with Garlic Zucchini Noodles

Tuesday
Meal: Pan-Seared Bluehouse Atlantic Salmon with Avocado and Classic Salad Blend
Description: A single salmon fillet is pan-seared skin-side down in olive oil until crispy, then finished with lemon juice and cracked pepper. It is served over a bed of classic salad blend topped with sliced avocado and a drizzle of olive oil.
Sale items used: Bluehouse Atlantic Salmon Fillets ($9.99/lb), Green Avocados (2 for $5.00), Publix Classic Salad Blend ($2.00 for 16-oz pkg)
Prep time: 15 minutes
Serving note: Purchase approximately 0.5 lb of salmon fillet (estimated cost $5.00); one avocado from the 2-pack will be used today and the second saved for Friday. Use about 4 oz of the salad blend bag, leaving the rest for Friday.
Recipes:
- Pan Seared Salmon with Chunky Avocado Salad
- Pan Seared Salmon and Avocado Salsa

Wednesday
Meal: Ground Chuck Skillet with Tricolor Peppers and Cauliflower
Description: Seasoned ground chuck is browned in a skillet with diced tricolor peppers, garlic, and cumin for a hearty one-pan meal. Steamed cauliflower florets are served alongside to keep the plate low-carb and filling.
Sale items used: Ground Chuck ($5.99/lb), Publix Tricolor Peppers ($4.99 for 3-ct pkg), Broccoli or Cauliflower (2 for $6.00)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of ground chuck (estimated cost $3.00); use one pepper from the 3-ct pkg (the remaining two peppers can be stored in the fridge for the week). Purchase one head of cauliflower from the 2-for-$6 deal and use half; store the rest or purchase just one head if the store allows single-unit purchase at $3.00.
Recipes:
- Keto Italian Ground Beef and Cauliflower Skillet

Thursday
Meal: Skillet-Seared GreenWise Lean Pork Loin Chops with Broccoli and Romaine Salad
Description: One lean pork loin chop is seasoned with smoked paprika, garlic powder, and salt then seared in a hot skillet until golden and cooked through. It is plated with steamed broccoli florets and a crisp romaine salad dressed with olive oil and a splash of vinegar.
Sale items used: GreenWise Lean Pork Loin Chops ($6.99/lb), Broccoli or Cauliflower (2 for $6.00), Garden Life Romaine, Green, or Red Leaf ($3.99 for 7-oz cont)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of pork loin chops, which is typically one standard chop (estimated cost $3.50). The second head of broccoli from the Wednesday 2-for-$6 purchase covers this meal; use half the head tonight. Use half the romaine container for the salad and save the rest for topping or snacking.
Recipes:
- Keto Pork Chop and Broccoli Casserole

Friday
Meal: Pan-Seared GreenWise Boneless Skinless Chicken Breast with Mushrooms and Avocado Salad
Description: A single boneless skinless chicken breast is pounded thin, seasoned with Italian herbs and garlic, then seared in olive oil until golden and cooked through. It is served with sauteed mushrooms and a simple avocado salad made from the remaining salad blend and the second avocado saved from Tuesday.
Sale items used: GreenWise Boneless Skinless Chicken Breast ($5.99/lb), Publix White Mushrooms (2 for $6.00), Green Avocados (2 for $5.00 - second avocado from Tuesday), Publix Classic Salad Blend ($2.00 for 16-oz pkg - remainder from Tuesday)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of boneless skinless chicken breast, which is typically one medium breast (estimated cost $3.00). Use the second package of mushrooms from the Monday 2-for-$6 purchase. The second avocado and remaining salad blend are already on hand from Tuesday's shop.
Recipes:
- Creamy Chicken with Spinach and Mushrooms
- Keto Chicken Stroganoff
- Keto Chicken Mushroom Casserole

SHOPPING LIST

Buy on sale:
- Publix Whole Young Chicken (approx. 3 lbs): $4.47
- Bluehouse Atlantic Salmon Fillets (approx. 0.5 lb): $5.00
- Ground Chuck (approx. 0.5 lb): $3.00
- GreenWise Lean Pork Loin Chops (approx. 0.5 lb): $3.50
- GreenWise Boneless Skinless Chicken Breast (approx. 0.5 lb): $3.00
- Yellow Squash or Zucchini (x1 tray): $1.99
- Publix White Mushrooms (x2 pkgs, 2 for $6.00): $6.00
- Green Avocados (x1 pair, 2 for $5.00): $5.00
- Publix Classic Salad Blend (x1 pkg): $2.00
- Publix Tricolor Peppers (x1 pkg): $4.99
- Broccoli or Cauliflower (x2, 2 for $6.00): $6.00
- Garden Life Romaine, Green, or Red Leaf (x1 cont): $3.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Rosemary (dried or fresh)
- Smoked paprika
- Garlic powder
- Cumin
- Italian seasoning
- Red wine vinegar or white vinegar
- Lemon (fresh or bottled lemon juice)