Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Chicken Drumsticks with Roasted Broccoli and Cauliflower
Description: Juicy, crispy-skinned chicken drumsticks are seasoned with garlic, paprika, and olive oil then oven-baked until golden for two generous servings. A full head each of broccoli and cauliflower is roasted alongside in the same oven, making this a hands-off, satisfying low-carb dinner.
Sale items used: Publix Chicken Drumsticks 4-lb or more pkg at $1.99/lb, Broccoli or Cauliflower 2 for $6.00
Prep time: 15 minutes active, 40 minutes in oven
Serving note: Use approximately 1.5 lbs of drumsticks (about 4 to 5 pieces) for 2 people, costing roughly $2.99 at $1.99/lb. Buy one bunch each of broccoli and cauliflower using the 2 for $6.00 deal. Total cook time is about 55 minutes - season the drumsticks and cut the vegetables ahead of time so everything goes into the oven together.

Tuesday
Meal: Pan-Seared Boneless Skinless Chicken Breast with Sauteed Baby Bella Mushrooms
Description: Two boneless skinless chicken breasts are seared in a hot skillet until golden and cooked through, then topped with a buttery saute of sliced baby bella mushrooms seasoned with garlic and fresh thyme. This protein-rich, low-carb plate comes together quickly and delivers deep, savory flavor for two.
Sale items used: Publix Boneless Skinless Chicken Breast 4-lb or more pkg BOGO save up to $5.39/lb, GreenWise Organic Baby Bella Mushrooms 8-oz pkg sliced 2 for $5.00
Prep time: 25 minutes
Serving note: Purchase the minimum 4-lb BOGO package - you will use approximately 1 lb (2 breasts) for this meal and freeze the remainder for future use. The BOGO deal means you pay for half the package weight at the regular price, making this extremely cost-effective. Use one 8-oz pkg of sliced baby bella mushrooms for the two-person saute.

Wednesday
Meal: Pan-Seared Pork Loin Chops with Beefsteak Tomatoes and Fresh Mozzarella
Description: Two thick-cut pork loin chops are seared in a cast iron skillet with olive oil, garlic, and Italian seasoning until beautifully caramelized. They are plated over a simple caprese-style arrangement of sliced beefsteak tomatoes and fresh mozzarella drizzled with olive oil and fresh basil, keeping net carbs very low.
Sale items used: Publix Assorted Pork Loin Chops 8 chops per pkg at $3.99/lb, Beefsteak Tomatoes at $1.99/lb, Belgioioso Fresh Mozzarella Cheese 16-oz pkg at $6.99
Prep time: 20 minutes
Serving note: Purchase approximately 1 lb of pork loin chops (2 chops) for 2 people at $3.99/lb. The package contains 8 chops - ask the butcher to split the package, or freeze the remaining chops. Use approximately 0.75 lb of beefsteak tomatoes (about 2 medium tomatoes) and half the 16-oz mozzarella ball, saving the rest for snacking or another meal.
Recipes:
- Easy and Tasty Mozzarella Pork Chops with Tomato Low Carb Recipe

Thursday
Meal: Lean Ground Beef Skillet with Broccoli and Shredded Cheese
Description: Lean ground beef is browned in a skillet with onion, garlic, and bold seasoning, then tossed with tender broccoli florets and finished with a generous blanket of melted shredded cheese for a hearty one-pan dinner. This low-carb skillet is filling, fast, and uses the most budget-friendly protein of the week.
Sale items used: Lean Ground Beef 7% fat 3-lb or more pkg at $8.99/lb, Broccoli or Cauliflower 2 for $6.00, Publix Shredded Cheese or Chunk or Slices 16-oz pkg 2 for $11.00
Prep time: 20 minutes
Serving note: Use approximately 1 lb of lean ground beef for 2 people at $8.99/lb, purchasing from the 3-lb or more package and freezing the remainder. Use one bunch of broccoli from the 2 for $6.00 deal (you will have purchased both bunches on Monday). Use one 16-oz bag of shredded cheese from the 2 for $11.00 deal, saving the second bag for the week.
Recipes:
- Low Carb Cheesy Beef and Broccoli Rice Skillet

Friday
Meal: Pan-Seared Hormel Marinated Pork Loin Tenderloin with Savory Umami Seasoned Broccoli and Zucchini
Description: A Hormel marinated pork loin tenderloin is seared on all sides then finished in the oven to juicy perfection, sliced and served alongside the ready-to-cook Publix Savory Umami Seasoned Broccoli and Zucchini bag for a nearly effortless low-carb Friday dinner. The marinade is already built in, so seasoning is minimal and the whole meal is on the table in under 40 minutes.
Sale items used: Hormel Marinated Pork Loin Tenderloin 18.4 or 24-oz pkg 2 for $12.00, Publix Savory Umami Seasoned Broccoli and Zucchini 19-oz bag at $5.99
Prep time: 10 minutes active, 25 minutes in oven
Serving note: The 2 for $12.00 deal requires purchasing two packages - use one 18.4 or 24-oz tenderloin for Friday's dinner (perfectly sized for 2 people) and freeze the second for a future meal, making the effective cost $6.00 per tenderloin. One 19-oz bag of the seasoned broccoli and zucchini serves 2 comfortably. Total cook time is about 35 minutes - sear first on the stovetop for 3 to 4 minutes per side, then roast at 425 degrees F while the vegetables cook in a separate pan.
Recipes:
- Keto Pork Tenderloin Skillet Dinner

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks, approx. 1.5 lbs (from 4-lb or more pkg at $1.99/lb): $2.99
- Broccoli or Cauliflower, 2 bunches (2 for $6.00 deal, used Monday and Thursday): $6.00
- Publix Boneless Skinless Chicken Breast, 4-lb pkg BOGO (pay for 2 lbs at regular price, freeze remainder): $10.78
- GreenWise Organic Baby Bella Mushrooms, 1 pkg 8-oz (from 2 for $5.00, buy 2 to get deal): $5.00
- Publix Assorted Pork Loin Chops, approx. 1 lb (from pkg at $3.99/lb): $3.99
- Beefsteak Tomatoes, approx. 0.75 lb (at $1.99/lb): $1.49
- Belgioioso Fresh Mozzarella Cheese, 1 pkg 16-oz (at $6.99 each): $6.99
- Lean Ground Beef 7% fat, approx. 1 lb (from 3-lb or more pkg at $8.99/lb, freeze remainder): $8.99
- Publix Shredded Cheese, 2 pkgs 16-oz (2 for $11.00 deal): $11.00
- Hormel Marinated Pork Loin Tenderloin, 2 pkgs (2 for $12.00 deal, freeze one): $12.00
- Publix Savory Umami Seasoned Broccoli and Zucchini, 1 bag 19-oz (at $5.99 each): $5.99
- Nellie's Free Range Eggs, 1 dozen (at $3.99 each): $3.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Paprika
- Italian seasoning
- Garlic powder
- Onion powder
- Salt and black pepper
- Fresh or dried thyme
- Fresh basil (optional garnish for Wednesday)
- Cooking spray or avocado oil