Publix Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet-Browned GreenWise Ground Chicken with Baby Bella Mushrooms and Fresh Attitude Baby Spinach
Description: One 16-oz tray of GreenWise Ground Chicken is browned in a hot skillet with sliced Baby Bella mushrooms until golden, then wilted baby spinach is folded in for a quick, satisfying one-pan meal for two. Seasoned with garlic, olive oil, salt, and pepper, this dish is hearty, low-carb, and ready in under 25 minutes.
Sale items used: GreenWise Ground Chicken (16-oz tray, $3.99), Publix Baby Bella Mushrooms (8-oz pkg., 2 for $4.00), Fresh Attitude Salads - Baby Spinach (5-oz pkg., 2 for $6.00)
Prep time: 25 minutes
Serving note: Use the full 16-oz tray of ground chicken split between 2 servings; use 1 pkg. Baby Bella mushrooms and 1 pkg. baby spinach; buy 2 Fresh Attitude pkgs. to hit the 2 for $6.00 deal and use the second bag later in the week for Thursday's salad base if desired.
Recipes:
- Keto Chicken with Spinach and Mushrooms Skillet Dinner Recipe
Tuesday
Meal: Pan-Seared Perdue Boneless Skinless Chicken Breasts with Broccoli and Campari Tomatoes
Description: Two Perdue boneless skinless chicken breasts are seared in a hot skillet until golden and cooked through, then served alongside steamed broccoli florets and halved Campari tomatoes warmed briefly in the pan drippings. The result is a clean, protein-forward plate with bright color and minimal carbs.
Sale items used: Perdue Boneless Skinless Chicken Breasts ($4.49/lb), Broccoli (2 for $6.00), Campari Tomatoes (1-lb pkg., BOGO)
Prep time: 30 minutes
Serving note: Purchase approximately 1.25 lbs of chicken breasts for 2 people (about 0.6 lb per person), estimated cost $5.61; buy 1 bunch broccoli as part of the 2 for $6.00 deal (pair with a second bunch or Brussels sprouts for another use); buy 1 pkg. Campari tomatoes and receive the second free via BOGO - use the second pkg. across the week.
Recipes:
- Low-Carb Tuscan Chicken
- Pan-Seared Italian Chicken & Broccolini
Wednesday
Meal: Sliced Publix Italian Sausage Sauteed with Baby Bella Mushrooms and Green Beans
Description: One package of Publix Pesto Provolone Italian Sausage is sliced into coins and sauteed with sliced Baby Bella mushrooms and fresh green beans until everything is caramelized and fragrant. This is a rich, savory skillet dinner that comes together in about 25 minutes with no starchy sides needed.
Sale items used: Publix Italian Sausage - Pesto Provolone Cheese (20-oz pkg., $5.69), Publix Baby Bella Mushrooms (8-oz pkg., 2 for $4.00), Publix Green Beans (1-lb bag, $2.99)
Prep time: 25 minutes
Serving note: The 20-oz sausage package provides generous portions for 2 people (roughly 10 oz per person); use 1 pkg. Baby Bella mushrooms and the full 1-lb bag of green beans split between 2 servings; net carbs stay well under 20g per serving.
Recipes:
- Low Carb Italian Sausage Skillet with Mushrooms
- Green Bean Mushroom Saute
- Low Carb Italian Sausage and Zucchini Bowls
Thursday
Meal: Butter-Basted White Shrimp with Fresh Attitude Spring Mix Salad and Sliced Avocado
Description: Large white shrimp are quickly pan-seared and basted with butter and garlic until pink and slightly caramelized, then served over a bed of Fresh Attitude Spring Mix topped with sliced green avocado and a drizzle of olive oil and lemon. This light but satisfying meal is elegant, fast, and perfectly low-carb.
Sale items used: White Shrimp - Large ($6.99/lb), Fresh Attitude Salads - Spring Mix (5-oz pkg., 2 for $6.00), Green Avocados (2 for $5.00), Truly Butter (8-oz pkg., BOGO)
Prep time: 20 minutes
Serving note: Purchase 1 lb of large white shrimp for 2 people (0.5 lb per person), estimated cost $6.99; use 1 pkg. Spring Mix (the second pkg. was purchased Monday as part of the 2 for $6.00 deal); purchase 2 avocados at 2 for $5.00 and use 1 avocado sliced between 2 plates; the BOGO butter deal means you pay for 1 pkg. and get 1 free - use one pkg. this week.
Recipes:
- Shrimp Avocado Salad
Friday
Meal: Oven-Roasted GreenWise Lean Pork Loin Chops with GreenWise Organic Frozen Broccoli Florets and Belgioioso Parmesan
Description: Two GreenWise boneless lean pork loin chops are seasoned, seared briefly on the stovetop, then finished in the oven until juicy and tender, served alongside roasted GreenWise Organic frozen broccoli florets finished with a generous grating of Belgioioso Parmesan. The Parmesan adds a salty, nutty crust to the broccoli that makes this simple meal feel restaurant-quality.
Sale items used: GreenWise Lean Pork Loin Chops ($6.49/lb), GreenWise Organic Frozen Broccoli Florets (32-oz bag, $5.99), Belgioioso Parmesan Cheese (8-oz pkg., $3.99)
Prep time: 35 minutes
Serving note: Purchase approximately 1 lb of pork loin chops for 2 people (about 0.5 lb per person, typically 2 chops), estimated cost $6.49; use roughly half the 32-oz broccoli bag for this meal and save the rest; grate or shave Parmesan generously over broccoli before serving.
Recipes:
- Keto Baked Pork Chops with Broccoli
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- GreenWise Ground Chicken (1 tray, 16 oz): $3.99
- Publix Baby Bella Mushrooms (2 pkgs. at 2 for $4.00): $4.00
- Fresh Attitude Salads - Baby Spinach and Spring Mix (2 pkgs. at 2 for $6.00): $6.00
- Perdue Boneless Skinless Chicken Breasts (1.25 lbs at $4.49/lb): $5.61
- Broccoli (2 bunches at 2 for $6.00): $6.00
- Campari Tomatoes (1 pkg. paid, 1 free via BOGO): $1.99
- Publix Italian Sausage - Pesto Provolone Cheese (1 pkg., 20 oz): $5.69
- Publix Green Beans (1-lb bag): $2.99
- White Shrimp - Large (1 lb at $6.99/lb): $6.99
- Green Avocados (2 avocados at 2 for $5.00): $5.00
- Truly Butter (1 pkg. paid, 1 free via BOGO): $3.99
- GreenWise Lean Pork Loin Chops (1 lb at $6.49/lb): $6.49
- GreenWise Organic Frozen Broccoli Florets (1 bag, 32 oz): $5.99
- Belgioioso Parmesan Cheese (1 pkg., 8 oz): $3.99
Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Red pepper flakes
- Lemon (for shrimp salad)
- Butter (pantry backup - Truly Butter purchased on sale covers the week)
- Dried Italian seasoning or herbs
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- New York Strip Steak (Boneless, Publix USDA Choice Beef): $15.99/lb
- Sirloin Tri-Tip Roast (Publix USDA Choice Beef): $13.99/lb
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray): $3.99
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen): $6.99/lb
- Salmon Fillets (Fresh, Responsibly Sourced, Farmed): $11.99/lb
- Shrimp Snack Pack (Extra Large Cooked Shrimp & Cocktail Sauce, 13-oz pkg.): $10.00
- Brown Shrimp (Jumbo, 16 to 20 per Pound, Wild, Sustainably Sourced, Previously Frozen): $12.99/lb
- Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever): $4.49/lb
- Publix Mini Crab Cakes (With Sweet Heat Dipping Sauce, each tray): $7.99
- GreenWise Lamb Shoulder Blade Chops (Raised Without Antibiotics, Product of Australia): $9.49/lb
- GreenWise Angus Top Sirloin Steak (Boneless, USDA Choice Beef, Raised Without Antibiotics): $12.99/lb
- GreenWise Organic Chicken Breast Fillets (Boneless, Skinless, 99% Fat-Free, USDA Grade A): $7.99/lb
- Ground Sirloin (Publix Beef, USDA-Inspected, 3-lbs or More Package): $8.99/lb
- Publix Top Sirloin Beef Kabobs (With Vegetables): $13.99/lb
- Publix Bacon Wrapped Pork Tenderloin (Regular or Cajun-Style Seasoned, Prepared Fresh In-Store): $5.99/lb
- GreenWise 92% Lean Ground Beef (USDA-Inspected, Raised Without Antibiotics): $10.99/lb
- Hillshire Farm Lunch Meats (7 to 9-oz tub): 2 for $8.00
- Hormel Black Label Bacon (12 or 16-oz pkg.): $6.99
- Publix Tuna Steaks (Wild, Responsibly Sourced, Frozen, 12-oz pkg.): $5.99
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics): $6.49/lb
- GreenWise Flounder Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg.): $7.99
- GreenWise Uncured Pork Bacon (Raised Without Antibiotics, 8-oz pkg.): 2 for $8.00
- Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg.): $5.69
- Steakhouse Elite Ground Beef Burgers (With Brisket, Kobe-Crafted, USDA Inspected, 16-oz pkg.): $10.49
- Diluigi Diner Style Smashables (18-oz tray): $9.99
- Publix Pork Picnic Half: $2.49/lb
- Tyson Restaurant Style Chicken (Crispy Nuggets, Lightly Breaded Bites, or Strips, Uncooked, 32 or 40-oz pkg.): $9.99
Deli and prepared on sale:
- Publix Italian Half Sub (Ultimate or Turkey, With the Customer Choice of Sub Roll, Veggies, Cheese and Toppings, each): $3.99
- Publix Salmon Meal for One (12-oz pkg.): $7.99
- Publix Meal for One (12 or 13-oz pkg.): $6.99
- Boar's Head Fryer Turkey Salad (Available in the Grab and Go Section of the Deli, each): $7.99
- Publix Italian-Style Wrap (Available in the Grab and Go Section of the Deli, 9.74-oz pkg.): $5.99
- Publix 20-Piece Fried Chicken Wings (Hot & Spicy, Breaded or Non-Breaded, Ready-to-Eat, each cont.): $14.99
- Belgioioso Parmesan Cheese (Located in the Publix Specialty Cheese Section, 8-oz pkg.): $3.99
- Publix 5-Piece Chicken Wings Meal (With Choice of Two Sides and a Roll, Hot, Ready-to-Eat, each): $8.99
- Boar's Head Lower Sodium Turkey Breast (Sliced Fresh in the Deli): $13.99/lb
- Publix Honey Maple Turkey Breast (Sliced Fresh in the Deli): $7.99/lb
- Publix Pistachio Flavored Yogurt Parfait (each cont.): $4.49
- Publix Pistachio-Crusted Cod Meal for One (With Creamed Spinach, 12-oz pkg.): $9.99
- Publix Pistachio-Crusted Pork Meal for One (With Mashed Potatoes, Corn & Butter, 12-oz pkg.): $6.99
- Publix Pistachio Pudding (Makes a Great Dessert or Snack): $2.99/lb
Produce on sale:
- Carambola (Fresh from Florida, each): 2 for $4.00
- Green Avocados (Fresh from Florida, each): 2 for $5.00
- Publix Tropical Coconut Mix: $5.99/lb
- Cherries (Extra Sweet and Extra Large Varieties): $4.99/lb
- Red or White Seedless Grapes (California-Grown, Only the Most Flavorful Varieties Chosen): $2.99/lb
- Tree-Ripened Peaches or Nectarines (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Red or Black Plums (California-Grown): $2.99/lb
- Fresh Attitude Salads (Spring Mix, Half and Half, Hearty Harvest, Baby Spinach, or Arugula, 5-oz pkg.): 2 for $6.00
- King O' the West Honeydew Melon (Or Orangedew, each): $4.99
- Broccoli (Each bunch, or Brussels Sprouts, each pkg.): 2 for $6.00
- Bulk Sweet Corn (each): 5 for $3.00
- Publix Green Beans (1-lb bag): $2.99
- GreenWise Organic Orange Juice (Some or No Pulp, 52-oz cont.): $5.99
Dairy and eggs on sale:
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.): 2 for $4.00
- Tillamook Cheese Snacks (Or Slices, Shredded, or Chunk, 6 to 8-oz pkg.): 2 for $7.00
- Galbani String Cheese (Whole Milk or 33% More Protein Reduced Fat Mozzarella Cheese, 12-oz pkg.): $3.99
- Sargento String Cheese (Or Cheese Sticks, 9 to 12-oz pkg.): 2 for $8.00
- Kraft Shredded Cheese (Or Chunk; or Cracker Barrel Rich & Bold Cheese Cubes or Chunk Cheese, 6 to 8-oz pkg.): 2 for $6.00
- Belgioioso Parmesan Cheese (Located in the Publix Specialty Cheese Section, 8-oz pkg.): $3.99
Bakery and bread on sale:
- Deli Style White Sub Rolls (Baked Fresh In-Store Daily, From the Publix Bakery, 2-ct. 10-oz pkg.): $2.99
- Apple Turnovers (Flaky Pastry Dough, Baked In-Store, From the Publix Bakery, 2-ct. 7-oz pkg.): $3.59
- Small Dessert Flight (Includes Chocolate Covered Strawberries, Cannoli, and Fruit Tarts, From the Publix Bakery, 6-oz pkg.): $4.99
- French Toast Toaster Tops (Or Cornbread, From the Publix Bakery, 4-ct. 6-oz pkg.): $3.49
- Chicago Italian Bread (Baked Fresh Daily, From the Publix Bakery, 16-oz pkg.): $2.99
- Mini Cookies and Cream Cream Cheese Pie (Also Available in Banana or S'mores, From the Publix Bakery, 8 to 10-oz pkg.): $6.49
- Pistachio Muffins (From the Publix Bakery, 4-ct. 13.59-oz pkg.): $4.59
- King's Hawaiian Rolls (Original or Savory Butter, 12-oz pkg.): $3.99
- GreenWise English Muffins (Plain or Sourdough, Located in the Publix Bakery, 5-ct. 10-oz pkg.): $1.99
- Crème Cake (From the Publix Bakery, 25 or 26-oz pkg.): $6.99
- Publix Enriched White Bread (Large, 20-oz loaf): $1.75
Pantry on sale:
- Belvita Breakfast Biscuits (8.8-oz box; or Energy Snack Bites, 5-oz bag): 2 for $8.00
- Dunkin' Coffee (K-Cup, 10-ct. box or Ground or Whole Bean, 11 or 12-oz bag): $7.99
- Rana Tortelloni (Or Ravioli; or Alfredo or Pesto Sauce; or Single Serve Lasagna, 7 to 12-oz pkg.): 2 for $10.00
- Bush's Best Baked Beans (15.8 or 16-oz can): 2 for $3.00
- Knorr Sides (4 to 5.8-oz pouch): 4 for $4.00
- Yoo-Hoo Chocolate Drink (8-pk. 6.5-oz box): $2.99
- Sargento Natural American Cheese Slices (16-oz pkg.): $6.99
- Cheetos Snacks (6.5 to 8.5-oz; or Fritos Corn Chips, 9.25 or 10-oz bag; or Tostitos Salsa, 15.5-oz jar): 2 for $7.00
- Nabisco Chips Ahoy! Cookies (7 to 13-oz; or Premium Saltine or Soup & Oyster Crackers, 9 to 17-oz pkg.): 2 for $7.00
- 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
- Utz Snack Packs (Variety or Original, 10-ct. box): $4.99
- GreenWise Almond Butter (Or Organic Cashew Butter, 16-oz jar): $8.99
- GreenWise Organic Balsamic Vinegar (12.7-oz bot.): $4.79
- GreenWise Collagen Peptides (Unflavored, 10-oz tub): $13.99
- GreenWise Puff Pastry Sheets (17.3-oz box): $4.99
- Publix Coleslaw Mix (Just Add Your Favorite Slaw Dressing, 16-oz pkg.): $1.49
- Publix Kettle Chips (8-oz bag): 2 for $7.00
- Publix Chocolate Morsels (Semi-Sweet, Semi-Sweet Chocolate Mini, or Milk Chocolate, 12-oz bag): $4.49
- Publix Water Enhancer (1.62-oz bot.): $2.49
- Publix Bags (Storage or Freezer, 28 to 48-ct. box): 3 for $10.00
- Publix Waffles (12.3 or 13.4-oz box): 2 for $6.00
Frozen on sale:
- Stouffer's Entrées or Sides (8 to 12.75-oz; or Lean Cuisine Entrées, 5 to 10.87-oz box): 3 for $10.00
- Innovasian Cuisine Side Dish (14 or 18-oz; or Potstickers Skillet Meal, 8.7-oz box): 2 for $10.00
- GreenWise Organic Frozen Vegetables (Broccoli Florets, Cut Green Beans, Green Peas, Mixed Vegetables, or Sweet Corn, 32-oz bag): $5.99
- Smithfield Pork Sausage Patties (Hometown Original, Fully Cooked, Sold Frozen, 19.5-oz pkg.): $4.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$68.72
for 2 people · $34.36 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of July 29, 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.