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: Two boneless pork loin chops are seasoned with garlic, salt, and pepper 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 herbs for a satisfying low-carb plate.
Sale items used: Publix Lean Pork Loin Boneless Chops, Zucchini or Yellow Squash, Publix White Mushrooms
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of pork chops (about 2 chops) at $5.99/lb, totaling $5.99 for both servings. Use 1 medium zucchini and 1 package of white mushrooms split between 2 plates. Net carbs per serving are well under 10g.
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: Smithfield pork sausage patties are browned in a cast-iron skillet until crispy on the outside and cooked through, delivering rich savory flavor without any fillers. A head of fresh broccoli is roasted and tossed with a quick chimichurri-style herb and garlic sauce for a bright, low-carb side.
Sale items used: Smithfield Pork Sausage Patties, Broccoli or Cauliflower
Prep time: 20 minutes
Serving note: One $4.99 package of Smithfield Pork Sausage Patties provides ample servings for 2 people (typically 6 to 8 patties per pack, use 3 to 4 each). Purchase 1 head of broccoli from the 2 for $6.00 deal (cost $3.00 for one). Net carbs per serving are approximately 6g.

Wednesday
Meal: Garlic-Butter Sauteed White Shrimp with Cauliflower and Sargento Cheese
Description: Extra-large white shrimp are sauteed in garlic butter until pink and tender, then served over a bed of steamed cauliflower florets. The cauliflower is finished with melted Sargento cheese slices for a creamy, satisfying low-carb meal.
Sale items used: White Shrimp (Extra Large, 21-25 per pound), Broccoli or Cauliflower, Sargento Cheese Slices
Prep time: 20 minutes
Serving note: Purchase 1 lb of white shrimp at $8.99/lb, providing roughly 21 to 25 shrimp total, about 10 to 12 per person. Purchase 1 head of cauliflower from the 2 for $6.00 deal ($3.00 for one). Use 2 to 3 Sargento cheese slices from one $4.00 pack. Net carbs per serving are under 8g.
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: Publix chimichurri-marinated boneless skinless chicken thighs are roasted in the oven until juicy and caramelized, delivering bold herb and garlic flavor with no prep work needed. The Publix Savory Umami Seasoned Broccoli and Zucchini blend is roasted alongside for a complete, colorful low-carb dinner.
Sale items used: Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated), Publix Savory Umami Seasoned Broccoli and Zucchini
Prep time: 35 minutes
Serving note: One $7.99 package of chimichurri-marinated chicken thighs typically contains 4 thighs, providing 2 thighs per person. One $5.99 package of Savory Umami Broccoli and Zucchini is sized for 2 to 3 servings, perfect for this meal. Net carbs per serving are under 10g.
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 portion of pork picnic half is rubbed with herbs and garlic then slow-braised in Swanson chicken broth with sliced white mushrooms until fork-tender and deeply flavorful. Because a full picnic half is very large, purchase approximately 2 lbs from the butcher counter to keep portions practical for 2 people and avoid excessive leftovers.
Sale items used: Publix Pork Picnic Half, Swanson Broth, Publix White Mushrooms
Prep time: 20 minutes active, 2.5 hours total braising time
Serving note: Purchase approximately 2 lbs of pork picnic half at $2.49/lb for a total of $4.98. Use 1 carton of Swanson Broth from the 2 for $4.00 deal ($2.00 for one). Use 1 package of white mushrooms from the 2 for $6.00 deal ($3.00 for one). Make-ahead note: start the braise by early afternoon so it is ready by dinner. Net carbs per serving are under 5g.

SHOPPING LIST

Buy on sale:
- Publix Lean Pork Loin Boneless Chops (1 lb): $5.99
- Zucchini or Yellow Squash (1 unit from $3.49 pack): $3.49
- Publix White Mushrooms (x2 packs, 2 for $6.00): $6.00
- Smithfield Pork Sausage Patties (1 pack): $4.99
- Broccoli or Cauliflower (x2 heads, 2 for $6.00): $6.00
- White Shrimp Extra Large (1 lb): $8.99
- Sargento Cheese Slices (1 pack, 2 for $8.00): $4.00
- Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated (1 pack): $7.99
- Publix Savory Umami Seasoned Broccoli and Zucchini (1 pack): $5.99
- Publix Pork Picnic Half (2 lbs at $2.49/lb): $4.98
- Swanson Broth (1 carton, 2 for $4.00): $2.00

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Dried oregano
- Red pepper flakes
- Fresh parsley (for chimichurri)
- Lemon juice