Publix Low-Carb Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Top Sirloin Steak: $10.99/lb
- Ground Chuck: $5.99/lb
- Lobster Tails: $8.99 each
- White Shrimp: $18.49/lb
- GreenWise Sockeye Salmon Fillets: $16.99/lb
- Publix Hand-Breaded Panko Shrimp: $7.99 each
- The Original Bourbon Marinated Salmon: $8.99 each
- Boneless Chuck Roast: $7.99/lb
- Publix Chicken Breast Cutlets: $9.99/lb
- Bluehouse Atlantic Salmon Fillets: $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 Lean Pork Loin Chops: $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
- GreenWise Boneless Skinless Chicken Breast: $5.99/lb
- Publix Whole Young Chicken: $1.49/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:
- Vidalia Sweet Onions: $3.49 for 5-lb bag
- Peaches or Nectarines: $2.99/lb (fruit, higher sugar - use sparingly on low-carb)
- Cherries: $4.99/lb (fruit, higher sugar)
- Publix Pineapple Chunks: $3.99/lb (fruit, higher sugar)
- Small Red Seedless Watermelon: $5.99 each (fruit, higher sugar)
- Organic Strawberries: 3 for $10.00
- Red or White Seedless Grapes: $2.99/lb (fruit, higher sugar)
- Crunch Pale Apple Slices: $2.99 for 2-3-oz pkg (fruit, higher sugar)
- Black or Red Plums: $1.99/lb (fruit, higher sugar)
- Plumeots: $2.49/lb (fruit, higher sugar)
- Organic Plums: $2.49/lb (fruit, higher sugar)
- Garden Life Romaine, Green, or Red Leaf: $3.99 for 7-oz cont
- Yellow Squash or Zucchini: $1.99 for 2-oz tray (price not listed per lb; flat tray price used)
- Bulk Sweet Corn: 5 for $5.00 (starchy vegetable, not low-carb compliant)
- 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
- Publix Idaho Russet Potatoes: $3.99 for 5-lb bag (starchy, not low-carb compliant)

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Publix Whole Young Chicken: $1.49/lb - roughly 4 lbs for 4 people = $5.96 total, about $1.49 per serving
- GreenWise Boneless Skinless Chicken Breast: $5.99/lb - roughly 1.5 lbs for 4 people = $8.99 total, about $2.25 per serving
- Publix Parmesan Chicken Breast Cutlets: $6.99/lb - roughly 1.5 lbs for 4 people = $10.49 total, about $2.62 per serving
- GreenWise Lean Pork Loin Chops: $6.99/lb - roughly 1.5 lbs for 4 people = $10.49 total, about $2.62 per serving
- Ground Chuck: $5.99/lb - roughly 1.5 lbs for 4 people = $8.99 total, about $2.25 per serving (note: ranked here because 1.5 lbs is a realistic portion; tied with chicken breast but listed separately)
- Publix Extra Lean Pork Loin Tenderloin: $7.99/lb - roughly 1.5 lbs for 4 people = $11.99 total, about $3.00 per serving
- Publix Top Round Roast Beef: $4.99/lb - roughly 2 lbs for 4 people = $9.98 total, about $2.50 per serving
- Smithfield Marinated Pork Tenderloin: $5.99 for 19.2-23-oz pkg - roughly 1.25 lbs per pkg, one pkg feeds 4 lightly or two pkgs needed = $11.98 total, about $3.00 per serving
- Catfish Fillets: $9.99/lb - roughly 1.5 lbs for 4 people = $14.99 total, about $3.75 per serving
- Bluehouse Atlantic Salmon Fillets: $9.99/lb - roughly 1.5 lbs for 4 people = $14.99 total, about $3.75 per serving
- Boneless Chuck Roast: $7.99/lb - roughly 2 lbs for 4 people = $15.98 total, about $4.00 per serving
- Publix Chicken Breast Cutlets: $9.99/lb - roughly 1.5 lbs for 4 people = $14.99 total, about $3.75 per serving
- Boneless Top Sirloin Steak: $10.99/lb - roughly 1.5 lbs for 4 people = $16.49 total, about $4.12 per serving
- GreenWise Snow Crab Clusters: $10.99/lb - roughly 2 lbs for 4 people = $21.98 total, about $5.50 per serving
- GreenWise Sockeye Salmon Fillets: $16.99/lb - roughly 1.5 lbs for 4 people = $25.49 total, about $6.37 per serving
- White Shrimp: $18.49/lb - roughly 1.5 lbs for 4 people = $27.74 total, about $6.94 per serving
- GreenWise Angus Ribeye Steak: $21.99/lb - roughly 1.5 lbs for 4 people = $32.99 total, about $8.25 per serving

This week's flyer is unusually heavy on premium seafood and steak, so the strategy is to anchor four nights on genuinely economical proteins and save the one premium slot for the best value among the splurge options. A whole young chicken at $1.49/lb is one of the best deals in any Publix flyer and anchors Monday. Ground chuck at $5.99/lb is a reliable weeknight workhorse and drives Wednesday's skillet dinner. GreenWise Lean Pork Loin Chops at $6.99/lb give Thursday a completely different flavor profile without breaking the budget. Friday uses GreenWise Boneless Skinless Chicken Breast at $5.99/lb for a quick pan-sear with a different preparation than Monday's roasted bird. For the single premium night, Bluehouse Atlantic Salmon at $9.99/lb is the most accessible premium seafood on the flyer - far cheaper per serving than the sockeye salmon, white shrimp, snow crab, or ribeye - making Tuesday a genuinely special dinner without pushing the week's total past the ceiling. The ribeye, sockeye salmon, shrimp, and crab were all deliberately skipped because even at sale prices they would blow the per-person budget on their own.

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Whole Young Chicken with Sauteed Zucchini and Mushrooms
Description: A whole young chicken is seasoned with pantry herbs and roasted until golden, then rested and carved tableside for four. Sliced zucchini and white mushrooms are sauteed in the pan drippings for a savory, low-carb side that soaks up all the roasting juices.
Sale items used: Publix Whole Young Chicken, Yellow Squash or Zucchini, Publix White Mushrooms
Prep time: 20 minutes active, 75 minutes total (including roasting)
Serving note: Use one whole chicken at approximately 4 lbs ($5.96). Use one 2-oz tray of Yellow Squash or Zucchini and one package of Publix White Mushrooms (one of the 2 for $6.00 pair). Make-ahead note: the chicken can go into the oven up to 90 minutes before dinner; tent with foil and rest 10 minutes before carving.
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: Salmon fillets are seasoned simply and seared skin-side down in a hot skillet until the skin is crisp, then flipped briefly to finish. Halved avocados and a crisp salad blend are served alongside for a meal rich in healthy fats and virtually zero net carbs.
Sale items used: Bluehouse Atlantic Salmon Fillets, Green Avocados, Publix Classic Salad Blend
Prep time: 20 minutes
Serving note: Use 1.5 lbs of Bluehouse Atlantic Salmon Fillets ($14.99), yielding roughly four 6-oz portions. Use 2 Green Avocados (one pair from the 2 for $5.00 deal, $5.00) and one 16-oz bag of Publix Classic Salad Blend ($2.00).
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: Ground chuck is browned in a skillet with diced tricolor peppers, Vidalia onion, and bold pantry spices for a hearty one-pan dinner. Steamed cauliflower florets serve as the low-carb base, soaking up the savory beef and pepper juices.
Sale items used: Ground Chuck, Publix Tricolor Peppers, Broccoli or Cauliflower, Vidalia Sweet Onions
Prep time: 30 minutes
Serving note: Use 1.5 lbs of Ground Chuck ($8.99). Use one 3-ct pkg of Publix Tricolor Peppers ($4.99). Use one head of Cauliflower (one of the 2 for $6.00 pair, $3.00). Use a portion of the 5-lb bag of Vidalia Sweet Onions ($3.49 for the bag, shared across the week).
Recipes:
- Keto Italian Ground Beef and Cauliflower Skillet

Thursday
Meal: Skillet-Seared GreenWise Lean Pork Loin Chops with Broccoli and Romaine Salad
Description: Pork loin chops are seasoned with pantry garlic and smoked paprika, then seared in a hot cast-iron skillet until cooked through with a golden crust. Steamed broccoli and a crisp romaine salad round out the plate for a satisfying low-carb dinner.
Sale items used: GreenWise Lean Pork Loin Chops, Broccoli or Cauliflower, Garden Life Romaine, Green, or Red Leaf
Prep time: 25 minutes
Serving note: Use 1.5 lbs of GreenWise Lean Pork Loin Chops ($10.49), yielding four chops of roughly 6 oz each. Use one head of Broccoli (the second of the 2 for $6.00 pair, $3.00). Use one 7-oz container of Garden Life Romaine ($3.99).
Recipes:
- Keto Pork Chop and Broccoli Casserole

Friday
Meal: Pan-Seared GreenWise Boneless Skinless Chicken Breast with Mushrooms and Avocado Salad
Description: Chicken breasts are pounded to even thickness, seasoned with pantry cumin and chili powder, and seared in a skillet until golden and cooked through. Sauteed white mushrooms and sliced avocado finish the plate for a completely different flavor profile from Monday's roasted bird.
Sale items used: GreenWise Boneless Skinless Chicken Breast, Publix White Mushrooms, Green Avocados
Prep time: 25 minutes
Serving note: Use 1.5 lbs of GreenWise Boneless Skinless Chicken Breast ($8.99), yielding four portions. Use one package of Publix White Mushrooms (the second of the 2 for $6.00 pair, $3.00). Use 2 Green Avocados (one pair from the 2 for $5.00 deal, $5.00).
Recipes:
- Creamy Chicken with Spinach and Mushrooms
- Keto Chicken Stroganoff
- Keto Chicken Mushroom Casserole

SHOPPING LIST

Buy on sale:
- Publix Whole Young Chicken (1 bird, approx. 4 lbs): $5.96
- Bluehouse Atlantic Salmon Fillets (1.5 lbs): $14.99
- Ground Chuck (1.5 lbs): $8.99
- Publix Tricolor Peppers (1 pkg, 3-ct): $4.99
- Broccoli or Cauliflower (2 heads, 2 for $6.00): $6.00
- Vidalia Sweet Onions (1 bag, 5 lbs): $3.49
- GreenWise Lean Pork Loin Chops (1.5 lbs): $10.49
- Garden Life Romaine, Green, or Red Leaf (1 container, 7-oz): $3.99
- GreenWise Boneless Skinless Chicken Breast (1.5 lbs): $8.99
- Publix White Mushrooms (2 pkgs, 2 for $6.00): $6.00
- Green Avocados (2 pairs, 2 for $5.00 x2): $10.00
- Publix Classic Salad Blend (1 bag, 16-oz): $2.00
- Yellow Squash or Zucchini (1 tray, 2-oz): $1.99

Pantry staples needed:
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Smoked paprika
- Cumin
- Chili powder
- Dried herbs (thyme, rosemary, or Italian seasoning)
- Butter (for searing)