Publix Low-Carb Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Publix Pork Picnic Half: $2.49/lb - at 2 lbs for 4 people, roughly $4.98 total, about $1.25 per serving
- GreenWise Ground Chicken (16-oz tray): $3.99 per tray - one tray feeds 4 as a main, about $1.00 per serving
- Publix Italian Sausage (Pesto Provolone Cheese, 20-oz pkg.): $5.69 per package - one package feeds 4, about $1.42 per serving
- Perdue Boneless Skinless Chicken Breasts: $4.49/lb - at 2 lbs for 4 people, roughly $8.98 total, about $2.25 per serving
- GreenWise Lean Pork Loin Chops (Boneless): $6.49/lb - at 2 lbs for 4 people, roughly $12.98 total, about $3.25 per serving
- Publix Tuna Steaks (Wild, Responsibly Sourced, Frozen, 12-oz pkg.): $5.99 per package - one 12-oz package serves 2 to 3, so 2 packages needed for 4 people, $11.98 total, about $3.00 per serving
- White Shrimp (Large, 31 to 35 per Pound): $6.99/lb - at 1.5 lbs for 4 people, roughly $10.49 total, about $2.62 per serving
- GreenWise Flounder Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg.): $7.99 per package - one 12-oz package serves 2, so 2 packages needed for 4 people, $15.98 total, about $4.00 per serving
- Salmon Fillets (Fresh, Responsibly Sourced, Farmed): $11.99/lb - at 2 lbs for 4 people, roughly $23.98 total, about $6.00 per serving
- GreenWise Angus Top Sirloin Steak (Boneless, USDA Choice Beef): $12.99/lb - at 2 lbs for 4 people, roughly $25.98 total, about $6.50 per serving
- New York Strip Steak (Boneless, Publix USDA Choice Beef): $15.99/lb - at 2 lbs for 4 people, roughly $31.98 total, about $8.00 per serving

Why these meals: The four everyday nights lean on GreenWise Ground Chicken at just $3.99 for the whole tray, Publix Italian Sausage at $5.69 for a 20-oz package, Perdue Boneless Skinless Chicken Breasts at $4.49/lb, and GreenWise Lean Pork Loin Chops at $6.49/lb - all solid weeknight proteins that keep costs low. White Shrimp at $6.99/lb earns the one premium night; it comes in well under the salmon and steak options on this flyer, making it the smartest splurge of the week. The Fresh Attitude Salads at 2 for $6.00, Broccoli at 2 for $6.00, Publix Baby Bella Mushrooms at 2 for $4.00, and Publix Green Beans at $2.99 round out the plates with low-carb vegetables without adding much to the total. Salmon, the GreenWise Angus Top Sirloin, and the New York Strip were all deliberately skipped because even on sale they would push the per-person total well past the ceiling for a single night.

5-DAY MEAL PLAN

Monday
Meal: Skillet-Browned GreenWise Ground Chicken with Baby Bella Mushrooms and Fresh Attitude Baby Spinach
Description: Ground chicken is browned in a hot skillet with sliced baby bella mushrooms until golden, then fresh baby spinach is stirred in and wilted with garlic and olive oil for a quick, satisfying one-pan dinner. The mushrooms add a savory, meaty depth that pairs naturally with the mild chicken and tender greens.
Sale items used: GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.), Fresh Attitude Salads (Baby Spinach, 5-oz pkg.)
Prep time: 25 minutes
Serving note: 1 tray (16 oz) of ground chicken and 1 package (8 oz) of sliced baby bella mushrooms serve 4; use 1 package of Fresh Attitude Baby Spinach (5 oz) stirred in at the end. Finish with Belgioioso Parmesan Cheese shaved over the top 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: Chicken breasts are seasoned and seared in a hot skillet until golden and cooked through, then served alongside broccoli florets roasted in the same oven and halved Campari tomatoes warmed briefly in the pan drippings. The result is a bright, colorful plate with crisp-tender vegetables and juicy chicken.
Sale items used: Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever), Broccoli (each bunch), Campari Tomatoes (1-lb pkg.)
Prep time: 35 minutes
Serving note: Purchase 2 lbs of Perdue Boneless Skinless Chicken Breasts ($8.98) for 4 people; use 2 bunches of broccoli (2 for $6.00, $6.00 total) and 1 package of Campari Tomatoes (BOGO - price not listed, so 1 package is used as a supporting vegetable only and is not included in the shopping list cost). Note: Campari Tomatoes are listed as BOGO with no stated base price and are therefore excluded from the shopping list cost; substitute with pantry olive oil and lemon if unavailable.
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: Pesto provolone-stuffed Italian sausage links are sliced and sauteed in a skillet until browned on the cut sides, then tossed with fresh green beans and baby bella mushrooms cooked until just tender. The sausage releases its seasoned juices into the pan, coating the vegetables in a savory, herby sauce.
Sale items used: Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg.), Publix Green Beans (1-lb bag), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.)
Prep time: 30 minutes
Serving note: 1 package (20 oz) of Publix Italian Sausage feeds 4 people; use 1 bag (1 lb) of Publix Green Beans and 1 package (8 oz) of Publix Baby Bella Mushrooms. This is the second use of baby bella mushrooms this week, which is the maximum allowed.
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 cooked in a hot skillet with butter, garlic, and a squeeze of lemon until pink and slightly caramelized at the edges, then served over a bed of fresh spring mix with sliced green avocado. The richness of the butter and avocado balances the bright, clean flavor of the shrimp for a restaurant-quality low-carb plate.
Sale items used: White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen), Fresh Attitude Salads (Spring Mix, 5-oz pkg.), Green Avocados (Fresh from Florida, each)
Prep time: 20 minutes
Serving note: Purchase 1.5 lbs of White Shrimp ($10.49) for 4 people; use 1 package of Fresh Attitude Spring Mix (5 oz, part of the 2 for $6.00 deal) and 2 Green Avocados (2 for $5.00). This is the premium night; shrimp is the most cost-effective premium protein on this week's flyer.
Recipes:
- Shrimp Avocado Salad

Friday
Meal: Oven-Roasted GreenWise Lean Pork Loin Chops with GreenWise Organic Frozen Broccoli Florets and Belgioioso Parmesan
Description: Boneless pork loin chops are seasoned with garlic, smoked paprika, and olive oil, then roasted in the oven until cooked through with lightly browned edges, alongside a tray of GreenWise Organic Frozen Broccoli Florets. The chops are finished with a generous shaving of Belgioioso Parmesan for a savory, satisfying end to the week.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics), GreenWise Organic Frozen Vegetables (Broccoli Florets, 32-oz bag), Belgioioso Parmesan Cheese (8-oz pkg.)
Prep time: 45 minutes
Serving note: Purchase 2 lbs of GreenWise Lean Pork Loin Chops ($12.98) for 4 people; use 1 bag (32 oz) of GreenWise Organic Frozen Broccoli Florets ($5.99) spread on the same sheet pan. Finish with 1 package (8 oz) of Belgioioso Parmesan Cheese ($3.99) shaved over the top at the table. Total roasting time is approximately 25 to 30 minutes at 400 degrees F after a 10-minute preheat; start the broccoli 10 minutes after the chops go in so everything finishes together.
Recipes:
- Keto Baked Pork Chops with Broccoli

SHOPPING LIST

Buy on sale:
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray) (x1): $3.99
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg.) (x2 pkgs, 2 for $4.00 deal): $4.00
- Fresh Attitude Salads (Baby Spinach and Spring Mix, 5-oz pkg.) (x2 pkgs, 2 for $6.00 deal): $6.00
- Perdue Boneless Skinless Chicken Breasts (2 lbs at $4.49/lb): $8.98
- Broccoli (x2 bunches, 2 for $6.00 deal): $6.00
- Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg.) (x1): $5.69
- Publix Green Beans (1-lb bag) (x1): $2.99
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen) (1.5 lbs at $6.99/lb): $10.49
- Green Avocados (Fresh from Florida, each) (x2, 2 for $5.00 deal): $5.00
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics) (2 lbs at $6.49/lb): $12.98
- GreenWise Organic Frozen Vegetables (Broccoli Florets, 32-oz bag) (x1): $5.99
- Belgioioso Parmesan Cheese (8-oz pkg.) (x1): $3.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Butter (unsalted)
- Lemon (fresh, for shrimp)
- Red pepper flakes (optional, for sausage skillet)