Publix Low-Carb Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Publix Whole Young Chicken (USDA Grade A): $1.59/lb - at roughly 4 lbs for 4 people, about $6.36 total, or $1.59 per serving
- Publix Pork Boston Butt Roast, Bone-In: $2.99/lb - at roughly 3 lbs for 4 people (bone-in), about $8.97 total, or $2.24 per serving
- Publix Chicken Wings (USDA Grade A, 4 lbs or more): $3.99/lb - at 4 lbs for 4 people, about $15.96 total, or $3.99 per serving
- Springer Mountain Farms Chicken Breasts, Boneless, Grade A, Raised Without Antibiotics: $3.99/lb - at 2 lbs for 4 people, about $7.98 total, or $2.00 per serving
- Publix Assorted Pork Loin Chops (8 chops per package): BOGO - 8 chops feeds 4 people (2 chops each); BOGO means you pay for one package and get one free, so cost is one package price; however, no base price is stated in the flyer, so this item cannot be priced and is excluded from the ranked list
- Publix Mild Pork Italian Sausage (or Hot, Kielbasa, Bratwurst, or Chorizo, 20-oz pkg): $5.69 - one 20-oz package serves 4 people, about $1.42 per serving
- Pete & Gerry's Eggs (Pasture Raised, 12-ct. ctn): $4.99 - one dozen serves 4 people generously (3 eggs each), about $1.25 per serving
- Lean Ground Beef (7% Fat, Publix Beef, USDA-Inspected, 3 lbs or more): $8.99/lb - at 1.5 lbs for 4 people, about $13.49 total, or $3.37 per serving
- Top Round London Broil, Publix Premium USDA Choice Beef: $8.99/lb - at 2 lbs for 4 people, about $17.98 total, or $4.50 per serving
- GreenWise Lamb Loin Chops (Raised Without Antibiotics, Product of Australia): $10.99/lb - at 2 lbs for 4 people, about $21.98 total, or $5.50 per serving
- Publix Grouper Fillets (Wild, Responsibly Sourced, Frozen, 12-oz pkg): $11.99 - one 12-oz package is not enough for 4 people as a main; two packages needed at $23.98 total, or $5.99 per serving
- GreenWise Snow Crab Clusters (Wild, Sustainably Sourced, Previously Frozen): $13.99/lb - at 2 lbs for 4 people, about $27.98 total, or $6.99 per serving
- Publix Stuffed Flank Steak with Provolone Cheese, Prepared Fresh In-Store: $13.99/lb - at 2 lbs for 4 people, about $27.98 total, or $6.99 per serving
- Ribeye Steak, Bone-In, Publix USDA Choice Beef: $15.99/lb - at 2 lbs for 4 people, about $31.98 total, or $7.99 per serving
- GreenWise Sockeye Salmon Fillets (Wild, Sustainably Sourced, Fresh): $17.99/lb - at 2 lbs for 4 people, about $35.98 total, or $8.99 per serving
- GreenWise Angus New York Strip Steak, Boneless, USDA Choice Beef, Raised Without Antibiotics: $20.99/lb - at 2 lbs for 4 people, about $41.98 total, or $10.49 per serving
- White Shrimp (Colossal, Responsibly Sourced, Farmed, Previously Frozen): $9.99/lb - at 1.5 lbs for 4 people, about $14.99 total, or $3.75 per serving

Why these meals: This week's plan leans hard on three of the best protein values at Publix right now. Whole Young Chicken at $1.59/lb is genuinely one of the cheapest proteins in any store on any week, and it anchors Monday with a simple pan-roasted preparation. Publix Mild Pork Italian Sausage at $5.69 for a 20-oz package gives you a full dinner for four for under $6, and it drives a satisfying skillet meal on Wednesday. Springer Mountain Farms Chicken Breasts at $3.99/lb are a clean, antibiotic-free option that keeps Tuesday's cost very low. Pete & Gerry's Eggs at $4.99 a dozen make Thursday a nearly effortless low-cost night with a hearty frittata built around sale mushrooms and bell peppers. White Shrimp at $9.99/lb earns the one premium night on Friday - it is the most affordable of the true premium proteins on this flyer by a wide margin compared to salmon, crab, ribeye, or strip steak, and colossal shrimp cook in minutes, making it a fast and satisfying end to the week. The London Broil and lamb chops were deliberately skipped because even at sale prices they would push the per-person total well above the target ceiling, and the strip steak and ribeye were similarly set aside as too costly for a budget-focused week.

5-DAY MEAL PLAN

Monday
Meal: Pan-Roasted Whole Young Chicken with Broccoli and Vine-Ripe Tomatoes
Description: A whole young chicken is spatchcocked, seasoned with salt, pepper, and garlic, then seared in a hot oven-safe skillet and finished in the oven until the skin is golden and the meat is cooked through. Roasted broccoli and halved vine-ripe tomatoes are cooked alongside in the same pan, soaking up the chicken drippings for a deeply savory, one-pan dinner.
Sale items used: Publix Whole Young Chicken (USDA Grade A), Broccoli (each bunch), Vine-Ripe Tomatoes
Prep time: 20 minutes active, 45 minutes oven time
Serving note: One whole chicken of approximately 4 lbs feeds 4 people; use 2 bunches of broccoli and approximately 1 lb of vine-ripe tomatoes. Make-ahead note: spatchcock and dry-brine the chicken up to 24 hours ahead in the refrigerator for crispier skin and faster oven time.

Tuesday
Meal: Baked Springer Mountain Farms Chicken Breasts with Sauteed Bell Peppers and Mushrooms
Description: Boneless chicken breasts are seasoned, baked until juicy, then sliced and served over a colorful saute of red, yellow, or orange bell peppers and sliced organic white mushrooms cooked in butter. The combination of sweet peppers and earthy mushrooms makes a vibrant, low-carb plate that needs nothing else.
Sale items used: Springer Mountain Farms Chicken Breasts, Boneless, Grade A, Raised Without Antibiotics; Red, Yellow, or Orange Bell Peppers; GreenWise Organic White Mushrooms (Sliced, 8-oz pkg)
Prep time: 35 minutes
Serving note: Purchase approximately 2 lbs of Springer Mountain Farms Chicken Breasts for 4 people; use 2 bell peppers (approximately 1 lb) and 1 package of GreenWise Organic White Mushrooms (the BOGO deal means you get a second package free, which you can save for Thursday's frittata).

Wednesday
Meal: Publix Mild Pork Italian Sausage Skillet with Brussels Sprouts and Sargento Shredded Cheese
Description: Sliced pork Italian sausage links are browned in a skillet until caramelized on the edges, then tossed with halved Brussels sprouts that have been sauteed in the same pan until tender and lightly charred. The whole skillet is finished with a generous handful of Sargento shredded cheese melted over the top for a rich, satisfying low-carb dinner.
Sale items used: Publix Mild Pork Italian Sausage (or Hot, Kielbasa, Bratwurst, or Chorizo, 20-oz pkg), Brussels Sprouts (each pkg), Sargento Shredded Cheese (or Chunk, 5 to 8-oz pkg)
Prep time: 30 minutes
Serving note: One 20-oz package of Publix Mild Pork Italian Sausage serves 4 people; use 2 packages of Brussels Sprouts (the 2 for $6.00 deal covers both) and 1 package of Sargento Shredded Cheese (buy 2 for $8.00 and save the second package for another use or Friday's shrimp).
Recipes:
- Italian Brussels Sprouts with Sausage

Thursday
Meal: Baked Egg and Mushroom Frittata with Iceberg Lettuce Salad and Publix Chunk Cheese
Description: A dozen eggs are whisked with salt, pepper, and the remaining GreenWise Organic White Mushrooms, then poured into a buttered oven-safe skillet and baked until set and lightly golden on top for a hearty, protein-packed frittata. Served alongside crisp wedges of iceberg lettuce dressed simply with olive oil and salt, with slices of Publix Chunk Cheese on the side.
Sale items used: Pete & Gerry's Eggs (Pasture Raised, 12-ct. ctn), GreenWise Organic White Mushrooms (Sliced, 8-oz pkg), Iceberg Lettuce (each), Publix Chunk Cheese (8-oz pkg)
Prep time: 30 minutes
Serving note: One 12-ct. carton of Pete & Gerry's Eggs serves 4 people at 3 eggs each; use the second GreenWise Organic White Mushrooms package from Tuesday's BOGO deal; use 1 head of iceberg lettuce (buy 2 for $4.00 and save the second for salads) and 1 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 patted dry, seasoned with salt, pepper, and a pinch of paprika, then sauteed in a hot skillet with butter until pink and slightly charred at the edges, about 2 to 3 minutes per side. Served over a Fresh Express salad blend topped with shredded cheese for a fast, festive, and fully low-carb Friday dinner.
Sale items used: White Shrimp (Colossal, Responsibly Sourced, Farmed, Previously Frozen), Fresh Express Salad Blends (or Salad Kit or Chopped Kit, 5 to 13.3-oz pkg), Sargento Shredded Cheese (or Chunk, 5 to 8-oz pkg)
Prep time: 20 minutes
Serving note: Purchase approximately 1.5 lbs of White Shrimp for 4 people; use 2 packages of Fresh Express Salad Blends (2 for $6.00) and 1 package of Sargento Shredded Cheese (second package from Wednesday's 2 for $8.00 purchase).
Recipes:
- Low-Carb Shrimp Louie Salad
- Grilled Shrimp Salad
- Shrimp Salad Recipe (Keto & Low-Carb)

SHOPPING LIST

Buy on sale:
- Publix Whole Young Chicken (USDA Grade A) (approximately 4 lbs): $6.36
- Broccoli, each bunch (x2, for the 2 for $6.00 deal): $6.00
- Vine-Ripe Tomatoes (approximately 1 lb): $2.49
- Springer Mountain Farms Chicken Breasts, Boneless, Grade A, Raised Without Antibiotics (approximately 2 lbs): $7.98
- Red, Yellow, or Orange Bell Peppers (approximately 1 lb, 2 peppers): $2.99
- GreenWise Organic White Mushrooms (Sliced, 8-oz pkg) (x1 paid, x1 free via BOGO): $0.00 - note: BOGO with no base price listed; cannot price this item
- Publix Mild Pork Italian Sausage (or Hot, Kielbasa, Bratwurst, or Chorizo, 20-oz pkg) (x1): $5.69
- Brussels Sprouts (each pkg) (x2, for the 2 for $6.00 deal): $6.00
- Sargento Shredded Cheese (or Chunk, 5 to 8-oz pkg) (x2, for the 2 for $8.00 deal): $8.00
- Pete & Gerry's Eggs (Pasture Raised, 12-ct. ctn) (x1): $4.99
- Iceberg Lettuce, each (x2, for the 2 for $4.00 deal): $4.00
- Publix Chunk Cheese (8-oz pkg) (x1): $2.89
- White Shrimp (Colossal, Responsibly Sourced, Farmed, Previously Frozen) (approximately 1.5 lbs): $14.99
- Fresh Express Salad Blends (or Salad Kit or Chopped Kit, 5 to 13.3-oz pkg) (x2, for the 2 for $6.00 deal): $6.00

Pantry staples needed:
- Olive oil or butter (for searing, sauteing, and dressing)
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika (for shrimp seasoning)
- Dried Italian seasoning or red pepper flakes (for sausage skillet)