Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Publix Lean Pork Loin Boneless Chops with Sauteed Zucchini and Mushrooms
Description: A single boneless pork loin chop is seasoned with garlic and herbs, then seared in a hot skillet until golden and juicy. Sliced zucchini and white mushrooms are sauteed in the same pan with olive oil and a pinch of salt for a simple, satisfying low-carb plate.
Sale items used: Publix Lean Pork Loin Boneless Chops ($5.99/lb), Zucchini or Yellow Squash ($3.49), Publix White Mushrooms (2 for $6.00)
Prep time: 25 minutes
Serving note: Use 1 boneless pork chop, approximately 0.5 lb, at $3.00 for the meat portion. Use half of one zucchini and half of one mushroom pack. The mushrooms are sold 2 for $6.00 so one pack costs $3.00; plan to use the second pack later in the week on Friday.
Recipes:
- Pork Chops with Super Creamy Mushroom Sauce
- Creamy Mushroom Pork Chops Recipe
- Pork Loin Medallions in Mushroom Gravy

Tuesday
Meal: Skillet-Browned Smithfield Pork Sausage Patties with Chimichurri Broccoli
Description: Two Smithfield pork sausage patties are browned in a skillet until crispy on the outside and cooked through, delivering rich savory flavor without any carbs. Fresh broccoli florets are steamed and tossed with olive oil, garlic, parsley, and a splash of red wine vinegar for a bright chimichurri-style finish.
Sale items used: Smithfield Pork Sausage Patties ($4.99), Broccoli or Cauliflower (2 for $6.00)
Prep time: 20 minutes
Serving note: One package of Smithfield Pork Sausage Patties at $4.99 contains multiple patties; use 2 patties for this meal and save the rest for breakfasts. Buy one head of broccoli from the 2 for $6.00 deal (one head = $3.00) and use half for this meal; save the other half for Wednesday.

Wednesday
Meal: Garlic-Butter Sauteed White Shrimp with Cauliflower and Sargento Cheese
Description: Extra-large white shrimp are quickly sauteed in garlic butter until pink and tender, making a protein-rich low-carb main in under 10 minutes. Cauliflower florets are roasted or steamed and topped with melted Sargento cheese slices for a creamy, satisfying side that replaces any starchy grain.
Sale items used: White Shrimp Extra Large 21-25 per pound ($8.99/lb), Broccoli or Cauliflower (2 for $6.00), Sargento Cheese Slices (2 for $8.00)
Prep time: 20 minutes
Serving note: Buy 0.5 lb of white shrimp at $4.50 for the meal. Use the second head of cauliflower from the 2 for $6.00 deal purchased on Tuesday (second head = $3.00 of the pair). One pack of Sargento Cheese Slices from the 2 for $8.00 deal costs $4.00; use 2 slices and save the rest for snacking or Thursday.
Recipes:
- Garlic Butter Shrimp Recipe – Healthy Shrimp Recipe
- Garlic Butter Shrimp and Cauliflower Rice
- Creamy Garlic Shrimp With Parmesan

Thursday
Meal: Oven-Roasted Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated) with Savory Umami Broccoli and Zucchini
Description: Two chimichurri-marinated boneless skinless chicken thighs are roasted in the oven at 400 degrees until caramelized and cooked through, filling the kitchen with herby, garlicky aroma. The Publix Savory Umami Seasoned Broccoli and Zucchini blend is cooked alongside or in a separate pan for a fully seasoned, zero-prep vegetable side that keeps net carbs low.
Sale items used: Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated ($7.99), Publix Savory Umami Seasoned Broccoli and Zucchini ($5.99)
Prep time: 35 minutes
Serving note: The $7.99 package contains multiple thighs; use 2 thighs for this meal and refrigerate or freeze the rest for another day. Use the full $5.99 bag of seasoned broccoli and zucchini as directed on the package. Total active hands-on time is about 10 minutes; oven does the rest.
Recipes:
- Keto Chimichurri Chicken Broccoli Cauliflower Skillet
- Keto Chimichurri Chicken
- Chicken and Zucchini Skillet

Friday
Meal: Herb-Seasoned Publix Pork Picnic Half Braised with Swanson Broth and Mushrooms
Description: A small portion of pork picnic is rubbed with rosemary, thyme, garlic, and black pepper, then slow-braised in Swanson chicken broth with sliced white mushrooms until fork-tender and deeply flavorful. Because the picnic half is a large cut, buy only about 1 lb from the butcher counter or ask for a smaller portion, and plan to enjoy leftovers the next day.
Sale items used: Publix Pork Picnic Half ($2.49/lb), Swanson Broth (2 for $4.00), Publix White Mushrooms (2 for $6.00)
Prep time: 30 minutes active, approximately 2 hours total braising time
Serving note: Request approximately 1 lb of pork picnic at the butcher counter for $2.49. Use one carton of Swanson Broth from the 2 for $4.00 deal (one carton = $2.00). Use the second pack of white mushrooms saved from Monday (already purchased as part of the 2 for $6.00 deal). Make-ahead note: start the braise at least 2 hours before mealtime, or braise in a slow cooker on low for 6 to 8 hours while you are away.

SHOPPING LIST

Buy on sale:
- Publix Lean Pork Loin Boneless Chops (0.5 lb): $3.00
- Zucchini or Yellow Squash (1 piece): $3.49
- Publix White Mushrooms (x2 packs, 2 for $6.00 deal): $6.00
- Smithfield Pork Sausage Patties (x1 package): $4.99
- Broccoli or Cauliflower (x2 heads, 2 for $6.00 deal): $6.00
- White Shrimp Extra Large 21-25 per pound (0.5 lb): $4.50
- Sargento Cheese Slices (x2 packs, 2 for $8.00 deal): $8.00
- Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated (x1 package): $7.99
- Publix Savory Umami Seasoned Broccoli and Zucchini (x1 bag): $5.99
- Publix Pork Picnic Half (1 lb): $2.49
- Swanson Broth (x2 cartons, 2 for $4.00 deal): $4.00

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Dried rosemary and thyme
- Fresh or dried parsley
- Red wine vinegar (for chimichurri broccoli)
- Red pepper flakes (optional)