Publix Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Whole Young Chicken with Broccoli and Vine-Ripe Tomatoes
Description: A single bone-in chicken quarter or half bird is pan-roasted until golden and juicy, served alongside tender roasted broccoli florets and sliced vine-ripe tomatoes dressed with olive oil and herbs. This simple, satisfying low-carb dinner keeps net carbs well under 10g per serving.
Sale items used: Publix Whole Young Chicken ($1.59/lb), Broccoli (2 for $6.00), Vine-Ripe Tomatoes ($2.49/lb), Bertolli Olive Oil (BOGO)
Prep time: 20 minutes prep, 45 minutes roasting
Serving note: Purchase approximately 1.5 lbs of whole chicken (roughly a half bird or two pieces), estimated cost $2.39 at $1.59/lb. Use half a broccoli bunch (one bunch purchased at $3.00 each when buying 2 for $6.00). Use about 0.25 lb of vine-ripe tomatoes, estimated $0.62. Since total cook time exceeds 60 minutes, season and prep the chicken the night before and refrigerate uncovered so it roasts faster and develops a crispier skin.
Tuesday
Meal: Baked Springer Mountain Farms Chicken Breasts with Sauteed Bell Peppers and Mushrooms
Description: A single boneless chicken breast is seasoned, baked until juicy, and served with a colorful saute of red or yellow bell peppers and sliced organic white mushrooms cooked in butter. The combination delivers a high-protein, low-carb meal with bright flavors and under 8g net carbs.
Sale items used: Springer Mountain Farms Chicken Breasts ($3.99/lb), Red, Yellow, or Orange Bell Peppers ($2.99/lb), GreenWise Organic White Mushrooms (BOGO), Cabot Sweet Cream Butter (BOGO)
Prep time: 10 minutes prep, 25 minutes baking
Serving note: Purchase approximately 0.5 lb of chicken breast (one medium breast), estimated cost $2.00 at $3.99/lb. Use about 0.5 lb of bell peppers (roughly one pepper), estimated $1.50. One BOGO pack of GreenWise Organic White Mushrooms (8-oz pkg) covers this meal and Thursday's frittata; pay for one pack and get one free, so cost is split across two meals. Butter from the BOGO Cabot pack will serve multiple days.
Wednesday
Meal: Publix Mild Pork Italian Sausage Skillet with Brussels Sprouts and Sargento Shredded Cheese
Description: Two or three links of mild Italian sausage are sliced and seared in a skillet, then tossed with halved Brussels sprouts roasted until caramelized and finished with a generous sprinkle of Sargento shredded cheese melted over the top. This hearty one-pan meal comes in under 10g net carbs and is ready in about 30 minutes.
Sale items used: Publix Mild Pork Italian Sausage ($5.69 for 20-oz pkg), Brussels Sprouts (2 for $6.00), Sargento Shredded Cheese (2 for $8.00)
Prep time: 10 minutes prep, 20 minutes cooking
Serving note: Use 2 to 3 links (roughly 6 to 8 oz) from the 20-oz package; the remaining sausage can be frozen for later use. One pkg of Brussels sprouts purchased at $3.00 each when buying 2 for $6.00; use half the package for this meal and save the rest. One 5 to 8-oz pkg of Sargento Shredded Cheese purchased as part of the 2 for $8.00 deal; use about 1/4 cup for this meal and the remainder for Friday.
Recipes:
- Italian Brussels Sprouts with Sausage
Thursday
Meal: Baked Egg and Mushroom Frittata with Iceberg Lettuce Salad and Publix Chunk Cheese
Description: Three eggs are whisked with sliced organic white mushrooms and baked in a small oven-safe skillet to create a fluffy, golden frittata seasoned with salt, pepper, and herbs. It is served alongside crisp iceberg lettuce wedges and slices of Publix Chunk Cheese for a complete low-carb meal under 5g net carbs.
Sale items used: Pete & Gerry's Eggs ($4.99 for 12-ct.), GreenWise Organic White Mushrooms (BOGO - second free pack from Tuesday), Iceberg Lettuce (2 for $4.00), Publix Chunk Cheese ($2.89 for 8-oz pkg), Cabot Sweet Cream Butter (BOGO - already purchased)
Prep time: 10 minutes prep, 20 minutes baking
Serving note: Use 3 eggs from the 12-ct. carton purchased for $4.99; remaining eggs can be used for breakfasts throughout the week. Use about half of the second free mushroom pack from Tuesday's BOGO. One head of iceberg lettuce purchased at $2.00 each when buying 2 for $4.00; use a quarter of the head for this salad. Use 2 to 3 slices from the Publix Chunk Cheese 8-oz pkg.
Recipes:
- Low Carb Keto Egg Salad Recipe
Friday
Meal: Sauteed White Shrimp with Fresh Express Salad Blend and Sargento Shredded Cheese
Description: About half a pound of colossal white shrimp is quickly sauteed in butter with garlic and a splash of hot sauce, then served over a Fresh Express salad blend topped with Sargento shredded cheese for a light, satisfying low-carb meal under 6g net carbs. The whole dish comes together in under 15 minutes for an easy end-of-week dinner.
Sale items used: White Shrimp ($9.99/lb), Fresh Express Salad Blends (2 for $6.00), Sargento Shredded Cheese (2 for $8.00 - already purchased), Cabot Sweet Cream Butter (BOGO - already purchased), Cholula Hot Sauce (BOGO)
Prep time: 5 minutes prep, 10 minutes cooking
Serving note: Purchase approximately 0.5 lb of white shrimp, estimated cost $5.00 at $9.99/lb. One pkg of Fresh Express Salad Blend purchased at $3.00 each when buying 2 for $6.00; use the full bag for this meal. Use remaining Sargento Shredded Cheese from Wednesday's purchase. One bottle of Cholula Hot Sauce purchased BOGO; base price not listed in flyer so listed under pantry staples instead.
Recipes:
- Low-Carb Shrimp Louie Salad
- Grilled Shrimp Salad
- Shrimp Salad Recipe (Keto & Low-Carb)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Publix Whole Young Chicken (1.5 lbs): $2.39
- Broccoli (2 bunches at 2 for $6.00): $6.00
- Vine-Ripe Tomatoes (0.25 lb): $0.62
- Springer Mountain Farms Chicken Breasts (0.5 lb): $2.00
- Red or Yellow Bell Peppers (0.5 lb): $1.50
- GreenWise Organic White Mushrooms (1 pkg paid, 1 free - BOGO): $0.00 (price not listed; see note below)
- Cabot Sweet Cream Butter (1 pkg paid, 1 free - BOGO): $0.00 (price not listed; see note below)
- Publix Mild Pork Italian Sausage (1 pkg, 20-oz): $5.69
- Brussels Sprouts (2 pkgs at 2 for $6.00): $6.00
- Sargento Shredded Cheese (2 pkgs at 2 for $8.00): $8.00
- Pete & Gerry's Eggs (1 carton, 12-ct.): $4.99
- Iceberg Lettuce (2 heads at 2 for $4.00): $4.00
- Publix Chunk Cheese (1 pkg, 8-oz): $2.89
- White Shrimp (0.5 lb): $5.00
- Fresh Express Salad Blends (2 pkgs at 2 for $6.00): $6.00
Pantry staples needed:
- Olive oil (or use BOGO Bertolli Olive Oil if stocking up)
- Garlic
- Salt and black pepper
- Italian seasoning or dried herbs
- Butter (covered by BOGO Cabot if price is confirmed at checkout)
- Cholula Hot Sauce (BOGO but base price not listed in flyer; grab in store and confirm price)
- Cooking spray or avocado oil
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Lean Ground Beef (7% Fat, Publix Beef, USDA-Inspected, 3 lbs or more): $8.99/lb
- Publix Salmon Meal for One (12-oz pkg): $7.99
- Ribeye Steak, Bone-In, Publix USDA Choice Beef: $15.99/lb
- Salmon Select Cuts (Fresh, Responsibly Sourced, Farmed, 5.5-oz each): $6.99
- White Shrimp (Colossal, Responsibly Sourced, Farmed, Previously Frozen): $9.99/lb
- Lobster Tails (Small, Wild, Responsibly Sourced, Previously Frozen, Net Weight 3-oz each): $5.99
- Top Round London Broil, Publix Premium USDA Choice Beef: $8.99/lb
- GreenWise Snow Crab Clusters (Wild, Sustainably Sourced, Previously Frozen): $13.99/lb
- GreenWise Sockeye Salmon Fillets (Wild, Sustainably Sourced, Fresh): $17.99/lb
- GreenWise Lamb Loin Chops (Raised Without Antibiotics, Product of Australia): $10.99/lb
- Publix Chicken Wings (USDA Grade A, 4 lbs or more): $3.99/lb
- Publix Pork Boston Butt Roast, Bone-In: $2.99/lb
- Publix Stuffed Flank Steak with Provolone Cheese, Prepared Fresh In-Store: $13.99/lb
- Publix Chicken Cordon Bleu: $8.99/lb
- GreenWise Angus New York Strip Steak, Boneless, USDA Choice Beef, Raised Without Antibiotics: $20.99/lb
- Springer Mountain Farms Chicken Breasts, Boneless, Grade A, Raised Without Antibiotics: $3.99/lb
- GreenWise Ground Chuck (USDA Inspected, Raised Without Antibiotics): $9.99/lb
- Publix Grouper Fillets (Wild, Responsibly Sourced, Frozen, 12-oz pkg): $11.99
- Force of Nature Grass-Fed Ground Beef (Ancestral Blend, USDA Inspected, 16-oz pkg): $9.99
- Perdue Ground Chicken Breast (No Antibiotics Ever, 16-oz pkg): 2 for $9.00
- Publix Mild Pork Italian Sausage (or Hot, Kielbasa, Bratwurst, or Chorizo, 20-oz pkg): $5.69
- Publix Smokehouse Marinated Pork Belly (For Burnt Ends, 1.5-lb each pkg): $8.99
- Boar's Head Deluxe Ham, Sliced Fresh in the Deli: $12.99/lb
- Publix Oven-Roasted Turkey Breast, Sliced Fresh in the Deli: $8.99/lb
- Eat Fresco Salmon (Baked Lemon Herb or Grilled Balsamic Glazed, 10-oz pkg): $8.79
- Publix Sliced Pepperoni (or Turkey Pepperoni, 5 or 6-oz pkg): 2 for $7.00
- Applegate Naturals Uncured Turkey Bacon (Hickory Smoked, Regular or No Sugar, 8-oz pkg): $5.49
Deli and prepared on sale:
- Publix Turkey Sandwich (Available in the Grab and Go Section of the Deli, each): $4.99
- Publix Original Popcorn Chicken (Fried, Large Cup, Bite-Size Pieces of Breaded Chicken Breast, Hot, Ready-to-Eat, 6.2-oz pkg): $5.69
- Publix Buffalo Chicken Tender Wrap (Hand Breaded Fried Chicken Tenders With Buffalo Sauce, Boar's Head Bacon, Cheddar Cheese, Onions, and Spinach on a White Wrap, Hot, Ready-to-Eat, each): $5.99
- Publix Parfaits (Four Berry, Strawberry Blueberry, Strawberry, or Mango Strawberry Blueberry, Made Fresh Daily in the Produce Department, each cont.): $2.99
- Publix Chicken Caesar Salad (Available in the Grab and Go Section of the Deli, 13-oz each): $5.99
- Publix Stacked Brisket Sandwich (Half Pound of Slow Smoked Brisket With Sweet & Spicy BBQ Sauce on a Brioche Bun, each): $8.99
- Publix Chunk Cheese (8-oz pkg): $2.89
- Publix Pepper or Herb-Coated Salami (Pre-Sliced, Perfect for a Charcuterie Board, 4-oz pkg): 2 for $8.00
- Panera Bread Soup (Ready-to-Heat and Enjoy, For Fast Service, Grab and Go, in the Deli, 16-oz pkg): $5.99
- Natalie's Orchid Island Juice Company (100% Orange Juice, 56-oz cont): $5.99
Produce on sale:
- Strawberries (16-oz pkg): 3 for $10.00
- Northwest Cherries: $3.99/lb
- Red or Black Plums (California-Grown): $1.99/lb
- Red or White Seedless Grapes (California-Grown): $2.99/lb
- Publix Fruit Salad (Made Fresh Daily In-Store, Small, Medium, or Large Size cont.): $3.99/lb
- King O' the West Honeydew Melon (or Orangedew, Sweet, Juicy, and Flavorful, each): $4.99
- Tree-Ripened Peaches (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Tree-Ripened Nectarines (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Organic Peaches or Nectarines (California-Grown, Yellow Flesh Varieties): $3.49/lb
- Publix Peach Watermelon Mix (Made Fresh Daily In-Store, Large Size cont.): $4.99/lb
- Fresh Express Salad Blends (or Salad Kit or Chopped Kit, 5 to 13.3-oz pkg): 2 for $6.00
- Vine-Ripe Tomatoes: $2.49/lb
- Red, Yellow, or Orange Bell Peppers: $2.99/lb
- Iceberg Lettuce, each: 2 for $4.00
- Bulk Sweet Corn, each: 5 for $3.00
- Broccoli, each bunch: 2 for $6.00
- Brussels Sprouts (Delicious Steamed, Grilled, or Roasted, each pkg): 2 for $6.00
Dairy and eggs on sale:
- Sargento String Cheese (or Cheese Sticks, 9 to 12-oz pkg): 2 for $8.00
- Sargento Shredded Cheese (or Chunk, 5 to 8-oz pkg): 2 for $8.00
- Philadelphia Cream Cheese Spread (7.5 or 8-oz tub; or Cream Cheese Frosting, 16-oz tub; or Temp Tee Whipped Cream Cheese, 8-oz tub): 2 for $8.00
- Belgioioso Fresh Mozzarella Cheese (or Pearls, 8-oz pkg): 2 for $8.00
- Pete & Gerry's Eggs (Pasture Raised, 12-ct. ctn): $4.99
- Chobani 15g Protein Drink (or Low-Fat Greek Yogurt Drink, 7-oz bot): 2 for $4.00
Bakery and bread on sale:
- Sour Cream Cake Donuts (or Plain, From the Publix Bakery, 6-ct. 10-oz pkg): $3.29
- King's Hawaiian Rolls (12-oz pkg): $3.99
- Onion Rolls (Topped With Fresh Onions, From the Publix Bakery, 4-ct. 12-oz pkg): $3.49
- Bear Claw Pastries (Available in Almond or Cheese, Baked Fresh Daily, From the Publix Bakery, 2-ct. 6-oz pkg): $4.49
- Almond Croissants, 2-Count (or Pistachio, Baked Fresh In-Store, From the Publix Bakery, 5 or 8-oz pkg): $4.49
- Assorted Macarons (Located in the Publix Bakery, 8-ct. 4.2-oz pkg): $8.99
- White Mountain Bread (Made From Scratch, and Baked Fresh Daily, From the Publix Bakery, 16-oz pkg): $2.99
- Key Lime Pie (Publix Original Recipe, Key Lime Juice and Sweetened Condensed Milk, In A Graham Cracker Crust, From the Publix Bakery, 34-oz pkg): $9.99
- Lemon Loaf Cake (Also Available in Banana Walnut or Butter, From the Publix Bakery, 12 to 16-oz pkg): 2 for $10.00
- Lemon Cream Cheese Bar Cake (Moist Lemon Cake With Sweet Lemon Cream Cheese Icing, From the Publix Bakery, 18-oz pkg): 2 for $12.00
- Madeleines (Available in Lemon or Plain, Located in the Publix Bakery, 8 or 8.4-oz pkg): $4.99
- Homestyle Cornbread (From the Publix Bakery, 15-oz pkg): $4.99
- Bimbo White Bread (Medium, 20-oz bag): $1.99
Pantry on sale:
- Bush's Best Baked Beans (or Grillin', 21.7 to 28-oz can): 2 for $5.00
- Campbell's Soup (15.25 to 18.8-oz pkg): 2 for $5.00
- Utz Snack Packs (Variety or Original, 10-ct. box): $4.99
- Frito Lay Snacks (Variety Packs, 18-ct. or Popcorners Popped-Corn Snacks, 15-ct.; or Miss Vickie's Snacks Variety Pack, 15-ct. box): $9.99
- Johnsonville Sausage Links (or Patties; or Brats, Smoked Sausage, or Kielbasa, 12 to 14-oz pkg): 2 for $9.00
- Giovanni Rana Meat Lasagna (or Chicken Alfredo; or Chicken Fettuccine With Alfredo or Pappardelle With Tuscan Style Meat Sauce, Signature Meal Kit, Family Size, 38 to 40-oz pkg): $11.99
- Snapple Tea (or Juice Drink, 6-pk. 16-oz bot): $3.99
- Smithfield Hometown Original Breakfast Sausage (Roll, Links, or Patties, 12 or 16-oz pkg): 2 for $8.00
- Sargento Cheese Slices (6 to 8-oz pkg): 2 for $8.00
Frozen on sale:
- El Monterey Breakfast Burrito (36-oz pkg): $9.99
- Wyman's Fruit (48-oz bag): $10.99
- Nestlé Toll House Cookie Dough (14 to 16.5-oz pkg): 2 for $8.00
- Perdue Simply Smart Breaded Chicken Breast (Tenders or Nuggets; or Breaded Chicken Breast Strips, Sold Frozen, 22 to 26-oz pkg): $8.99
- Publix Sweet Coleslaw (or Potato Salad: Southern-Style, Homestyle, or New York-Style; or Macaroni Salad or Old-Fashioned Deli Beans, Located in the Deli, 16-oz pkg): 2 for $6.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$55.08
for 1 person · $55.08 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of July 22, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Publix.