Publix Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Roasted Whole Young Chicken with Broccoli and Vine-Ripe Tomatoes
Description: A whole young chicken is roasted until golden and juicy, then served alongside tender roasted broccoli and sliced vine-ripe tomatoes drizzled with olive oil. This satisfying low-carb dinner is simple to prepare and delivers plenty of protein and fiber for two people.
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 active, 60-75 minutes roasting
Serving note: Purchase one whole chicken estimated at 4 lbs (approximately $6.36); use one bunch of broccoli from the 2-for-$6 deal; purchase about 0.5 lb of vine-ripe tomatoes (approximately $1.25). Make-ahead tip: season the chicken the night before and refrigerate uncovered for crispier skin; start roasting at least 75 minutes before serving.
Tuesday
Meal: Baked Springer Mountain Farms Chicken Breasts with Sauteed Bell Peppers and Mushrooms
Description: Two boneless chicken breasts are seasoned and baked until juicy, then topped with a colorful saute of red and yellow bell peppers and sliced organic white mushrooms cooked in butter. This bright, low-carb plate is packed with lean protein and vibrant vegetables for two.
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: 15 minutes active, 25-30 minutes baking
Serving note: Purchase approximately 1.25 lbs of chicken breasts (about 2 large breasts, approximately $4.99); purchase about 0.75 lb of bell peppers (approximately $2.24); purchase one 8-oz package of mushrooms and get the second free via BOGO (use one package this meal, save one for Thursday); purchase one 16-oz carton of butter via BOGO deal.
Wednesday
Meal: Publix Mild Pork Italian Sausage Skillet with Brussels Sprouts and Sargento Shredded Cheese
Description: Sliced mild pork Italian sausage is browned in a skillet with halved Brussels sprouts until caramelized and tender, then finished with a generous topping of Sargento shredded cheese melted over the top. This hearty one-pan low-carb skillet is rich, savory, and deeply satisfying for two.
Sale items used: Publix Mild Pork Italian Sausage ($5.69 per 20-oz pkg), Brussels Sprouts (2 for $6.00), Sargento Shredded Cheese (2 for $8.00)
Prep time: 25 minutes
Serving note: Purchase one 20-oz package of sausage (use about half, approximately 10 oz, for two servings and save the rest); purchase one package of Brussels sprouts from the 2-for-$6 deal; purchase two packages of Sargento Shredded Cheese at 2 for $8.00 (use one package this week across Wednesday and Friday meals).
Recipes:
- Italian Brussels Sprouts with Sausage
Thursday
Meal: Baked Egg and Mushroom Frittata with Iceberg Lettuce Salad and Publix Chunk Cheese
Description: A fluffy baked frittata made with Pete and Gerry's pasture-raised eggs and sauteed organic white mushrooms is cooked in a buttered oven-safe skillet until set and golden on top. It is served alongside a crisp iceberg lettuce salad and slices of Publix Chunk Cheese for a complete low-carb meal for two.
Sale items used: Pete & Gerry's Eggs ($4.99 per 12-ct), GreenWise Organic White Mushrooms (second package from Tuesday BOGO), Iceberg Lettuce (2 for $4.00), Publix Chunk Cheese ($2.89 per 8-oz pkg), Cabot Sweet Cream Butter (from Tuesday BOGO purchase)
Prep time: 10 minutes active, 20 minutes baking
Serving note: Use 6 eggs from the 12-ct carton for the frittata for two; use the second mushroom package saved from Tuesday's BOGO; purchase two heads of iceberg lettuce at 2 for $4.00 (use one now, one for Friday); purchase one 8-oz package of Publix Chunk Cheese.
Recipes:
- Low Carb Keto Egg Salad Recipe
Friday
Meal: Sauteed White Shrimp with Fresh Express Salad Blend and Sargento Shredded Cheese
Description: Colossal white shrimp are quickly sauteed in butter with garlic and seasoning until pink and tender, then served over a Fresh Express salad blend topped with Sargento shredded cheese for a light but satisfying low-carb dinner for two. The combination of juicy shrimp and crisp greens with melted cheese makes for an elegant and effortless Friday meal.
Sale items used: White Shrimp ($9.99/lb), Fresh Express Salad Blends (2 for $6.00), Sargento Shredded Cheese (from Wednesday purchase), Iceberg Lettuce (second head from Thursday purchase), Cabot Sweet Cream Butter (from Tuesday BOGO purchase)
Prep time: 15 minutes
Serving note: Purchase 1 lb of colossal white shrimp (approximately $9.99 for two generous servings); purchase two Fresh Express salad blend packages at 2 for $6.00; use remaining Sargento shredded cheese from Wednesday's purchase and the second head of iceberg lettuce from Thursday.
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 chicken, estimated 4 lbs): $6.36
- Springer Mountain Farms Chicken Breasts (1.25 lbs): $4.99
- Publix Mild Pork Italian Sausage (x1 20-oz pkg): $5.69
- White Shrimp (1 lb): $9.99
- Broccoli (x2 bunches, 2 for $6.00 deal): $6.00
- Brussels Sprouts (x1 pkg from 2 for $6.00 deal, buying 2): $6.00
- Vine-Ripe Tomatoes (0.5 lb): $1.25
- Red, Yellow, or Orange Bell Peppers (0.75 lb): $2.24
- GreenWise Organic White Mushrooms (x2 pkgs, BOGO - pay for 1): $4.99
- Fresh Express Salad Blends (x2 pkgs, 2 for $6.00): $6.00
- Iceberg Lettuce (x2 heads, 2 for $4.00): $4.00
- Pete & Gerry's Eggs (x1 12-ct carton): $4.99
- Sargento Shredded Cheese (x2 pkgs, 2 for $8.00): $8.00
- Publix Chunk Cheese (x1 8-oz pkg): $2.89
- Cabot Sweet Cream Butter (x2 16-oz ctns, BOGO - pay for 1): $4.99
Pantry staples needed:
- Olive oil (or use Bertolli BOGO if not already stocked)
- Garlic cloves or garlic powder
- Salt and black pepper
- Italian seasoning or dried herbs
- Red pepper flakes (optional)
🏷️ 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
$78.38
for 2 people · $39.19 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.