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
- Boneless Top Sirloin Steak: $10.99/lb
- GreenWise Sockeye Salmon Fillets: $16.99/lb
- White Shrimp: $18.49/lb
- Lobster Tails: $8.99 each
- Boneless Chuck Roast: $7.99/lb
- Publix Chicken Breast Cutlets: $9.99/lb
- Catfish Fillets: $9.99/lb
- GreenWise Snow Crab Clusters: $10.99/lb
- Publix Extra Lean Pork Loin Tenderloin: $7.99/lb
- Publix Parmesan Chicken Breast Cutlets: $6.99/lb
- GreenWise Angus Ribeye Steak: $21.99/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
- Honey Bourbon Salmon Burgers: $3.00 each
- Ball Park Franks: $3.00 for 15-oz pkg
- Publix Gourmet Beef Meatballs Bacon & Cheddar: $8.99/lb
- Publix Gourmet Meatballs Southwest Chipotle: $8.79/lb
- Springer Mountain Farms Ground Chicken Breast: $3.99 for 6-oz pkg
- Steakhouse Elite Signature Ground Beef: $9.99 for 16-oz pkg
- 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

Vegetables on sale:
- Yellow Squash or Zucchini: $1.99 for 2-oz tray
- Broccoli or Cauliflower: 2 for $6.00
- Green Avocados: 2 for $5.00
- Publix Tricolor Peppers: $4.99 for 3-ct pkg
- Publix White Mushrooms: 2 for $6.00
- Publix Classic Salad Blend: $2.00 for 16-oz 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 whole young chicken is seasoned generously with garlic, rosemary, thyme, and olive oil then roasted until golden and juicy, yielding plenty of meat for two with leftovers. While the chicken rests, sliced zucchini and mushrooms are sauteed in the pan drippings with a pinch of 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, 75 minutes total (including roasting)
Serving note: Purchase one whole chicken, approximately 4 lbs, at $1.49/lb. One tray of zucchini and one pack of mushrooms serve two comfortably. Make-ahead tip: season the chicken the night before and refrigerate uncovered for crispier skin; roast at 425F for about 60-70 minutes.
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: Two salmon fillets are seared skin-side down in a hot skillet with olive oil until the skin is crisp, then finished flesh-side down for a perfectly cooked center. They are served over a bed of classic salad blend topped with sliced avocado, a squeeze of lemon, and a drizzle of olive oil for a bright, satisfying low-carb plate.
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: 20 minutes
Serving note: Purchase approximately 1 lb of salmon fillets (two 8-oz portions) at $9.99/lb. Buy 2 avocados at $5.00 for the pair and one 16-oz bag of classic salad blend at $2.00; half the bag is used for this meal and the remainder can be used Thursday.
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: One pound of ground chuck is browned in a skillet with diced tricolor peppers, garlic, cumin, and smoked paprika for a bold, savory one-pan meal. Steamed cauliflower florets are stirred in at the end to soak up the seasoned beef drippings, keeping the dish hearty and well under the carb limit.
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: 25 minutes
Serving note: Purchase 1 lb of ground chuck at $5.99/lb, one 3-ct tricolor pepper pack at $4.99, and one head of cauliflower (part of the 2 for $6.00 deal - buy two and use one head tonight, saving the second for Thursday). Use half the pepper pack tonight and reserve the rest for snacking or another use.
Recipes:
- Keto Italian Ground Beef and Cauliflower Skillet

Thursday
Meal: Skillet-Seared GreenWise Lean Pork Loin Chops with Broccoli and Romaine Salad
Description: Two lean pork loin chops are seasoned with garlic powder, salt, and pepper then seared in a hot skillet until golden on both sides and cooked through, resting briefly before serving. They are plated alongside tender steamed broccoli and a crisp romaine salad dressed simply with olive oil and a splash of lemon juice.
Sale items used: GreenWise Lean Pork Loin Chops ($6.99/lb), Broccoli or Cauliflower (2 for $6.00, second head used here as broccoli), Garden Life Romaine, Green, or Red Leaf ($3.99 for 7-oz cont)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of pork loin chops (two chops) at $6.99/lb. The second unit from the 2 for $6.00 broccoli/cauliflower deal purchased Wednesday provides the broccoli tonight. One 7-oz container of romaine is plenty for two salads. Leftover classic salad blend from Tuesday can supplement if desired.
Recipes:
- Keto Pork Chop and Broccoli Casserole

Friday
Meal: Pan-Seared GreenWise Boneless Skinless Chicken Breast with Mushrooms and Avocado Salad
Description: Two boneless skinless chicken breasts are pounded to even thickness, seasoned with garlic, salt, and Italian herbs, then seared in olive oil until golden and cooked through. They are served alongside a warm mushroom saute and a simple avocado salad made with diced avocado, lemon juice, and a pinch of red pepper flakes for a clean, protein-rich finish to the week.
Sale items used: GreenWise Boneless Skinless Chicken Breast ($5.99/lb), Publix White Mushrooms (2 for $6.00, second pack used here), Green Avocados (remaining avocados from Tuesday purchase)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of boneless skinless chicken breast (two portions) at $5.99/lb. The second pack of mushrooms from the 2 for $6.00 deal bought Monday is used tonight. The avocados purchased Tuesday (2 for $5.00) are split across Tuesday and Friday, one avocado per meal.
Recipes:
- Creamy Chicken with Spinach and Mushrooms
- Keto Chicken Stroganoff
- Keto Chicken Mushroom Casserole

SHOPPING LIST

Buy on sale:
- Publix Whole Young Chicken (approx. 4 lbs at $1.49/lb): $5.96
- Yellow Squash or Zucchini (x1 tray at $1.99 for tray): $1.99
- Publix White Mushrooms (x2 packs at 2 for $6.00): $6.00
- Bluehouse Atlantic Salmon Fillets (1 lb at $9.99/lb): $9.99
- Green Avocados (x2 at 2 for $5.00): $5.00
- Publix Classic Salad Blend (x1 bag at $2.00): $2.00
- Ground Chuck (1 lb at $5.99/lb): $5.99
- Publix Tricolor Peppers (x1 pkg at $4.99): $4.99
- Broccoli or Cauliflower (x2 heads at 2 for $6.00): $6.00
- GreenWise Lean Pork Loin Chops (1 lb at $6.99/lb): $6.99
- Garden Life Romaine (x1 container at $3.99): $3.99
- GreenWise Boneless Skinless Chicken Breast (1 lb at $5.99/lb): $5.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Dried rosemary and thyme
- Smoked paprika
- Cumin
- Italian seasoning
- Red pepper flakes
- Lemons (for juice and zest)