Publix Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared GreenWise Pork Loin Chops with Sauteed Brussels Sprouts and Mushrooms
Description: Two boneless GreenWise pork loin chops are seasoned and seared in a hot skillet until golden and juicy, then rested while Brussels sprouts and baby bella mushrooms saute together in the same pan with garlic and olive oil. This satisfying low-carb plate delivers plenty of protein and fiber with minimal net carbs.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, $6.49/lb), Brussels Sprouts (2 for $5.00), Publix Sliced Baby Bella Mushrooms (2 for $4.00)
Prep time: 30 minutes
Serving note: Use approximately 0.5 lb of pork loin chops (1 to 2 thin chops) for one person. Half a package of Brussels sprouts (from one pkg of the 2-for-$5 deal) and half an 8-oz pkg of sliced mushrooms are plenty for one serving. Brussels sprouts can be halved and pre-trimmed the night before to cut down on weeknight prep.
Recipes:
- Pork Chops with Super Creamy Mushroom Sauce
Tuesday
Meal: Skillet Publix Pork Italian Sausage with Broccoli and Shredded Cheese
Description: Sliced Publix Pork Italian Sausage is browned in a skillet until caramelized, then tossed with steamed broccoli florets and finished with a generous handful of shredded cheese melted right over the top. The result is a hearty, cheesy low-carb skillet meal that comes together in under 30 minutes.
Sale items used: Publix Pork Italian Sausage (Mild or Hot, 20-oz tray, $5.69), Broccoli (2 for $6.00), Publix Shredded Cheese (2 for $5.00)
Prep time: 25 minutes
Serving note: Use 2 to 3 links (roughly 6 to 8 oz) from the 20-oz tray for one serving and refrigerate the rest for another meal later in the week. Use half a bunch of broccoli and about 1/4 cup of shredded cheese per serving.
Recipes:
- Keto Spicy Italian Sausage and Broccoli
Wednesday
Meal: Soy-Glazed Ground Turkey Lettuce Cups with Tomatoes on the Vine
Description: Lean ground turkey is cooked in a skillet with a light soy glaze and savory seasonings, then spooned into crisp iceberg lettuce leaves and topped with fresh diced tomatoes on the vine. This low-carb meal is fresh, flavorful, and ready in about 20 minutes.
Sale items used: Butterball Ground Turkey (93% Lean, 2 for $9.00), Iceberg Lettuce (2 for $4.00), Tomatoes on the Vine ($1.99/lb), Publix Soy Sauce (2 for $4.00)
Prep time: 20 minutes
Serving note: One 16-oz tray of ground turkey makes a generous single serving with leftovers, or use about 6 to 8 oz for a lighter portion. Use 3 to 4 large outer lettuce leaves as cups and about 0.25 lb of tomatoes on the vine, diced. The soy sauce is a flavor-essential item at well under $4 for the bottle and will be used again as a pantry staple.
Recipes:
- Asian Turkey Lettuce Wraps (Whole30 Paleo Keto)
Thursday
Meal: Baked GreenWise Chicken Breast with Roasted Brussels Sprouts and Chunk Cheese
Description: A single GreenWise boneless skinless chicken breast is seasoned with garlic, olive oil, and herbs, then baked until tender and juicy alongside halved Brussels sprouts that roast to crispy perfection. Slices of Publix chunk cheese are served alongside for a rich, satisfying low-carb plate.
Sale items used: GreenWise Boneless Skinless Chicken Breast ($4.99/lb), Brussels Sprouts (2 for $5.00), Publix Chunk Cheese (2 for $5.00)
Prep time: 40 minutes
Serving note: One chicken breast for a single person is typically 0.4 to 0.6 lb. Use the remaining half package of Brussels sprouts from Monday's purchase. One 6 or 8-oz pkg of chunk cheese provides several servings - slice 1 to 2 oz per meal and keep the rest for snacking. Preheat the oven while prepping ingredients to keep total time close to 40 minutes.
Recipes:
- Lemon Garlic Butter Chicken and Brussels Sprouts
Friday
Meal: Garlic Butter Pan-Seared White Shrimp with Green Beans and Chunk Cheese
Description: Large white shrimp are quickly pan-seared in garlic butter until pink and slightly caramelized, then served alongside tender-crisp green beans for a light but protein-rich low-carb dinner. A few slices of Publix chunk cheese round out the plate with satisfying richness.
Sale items used: White Shrimp (Large, $7.99/lb), Pero Family Farms Snipped Green Beans (2 for $5.00), Publix Chunk Cheese (2 for $5.00)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of shrimp for one serving, which is roughly 15 to 17 shrimp from the 31-to-35-per-pound count. One 12-oz bag of snipped green beans is a perfect single-serving side with a little left over. Use 1 to 2 oz of chunk cheese from the package purchased on Thursday.
Recipes:
- Keto Garlic Butter Shrimp
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- GreenWise Lean Pork Loin Chops, Boneless (0.5 lb): $3.25
- Brussels Sprouts (1 pkg from 2-for-$5 deal, used across Monday and Thursday): $2.50
- Publix Sliced Baby Bella Mushrooms (1 pkg from 2-for-$4 deal): $2.00
- Publix Pork Italian Sausage, Mild or Hot, 20-oz tray (x1): $5.69
- Broccoli (1 bunch from 2-for-$6 deal): $3.00
- Publix Shredded Cheese, 6 or 8-oz pkg (1 pkg from 2-for-$5 deal): $2.50
- Butterball Ground Turkey, 93% Lean, 16-oz tray (1 tray from 2-for-$9 deal): $4.50
- Iceberg Lettuce (1 head from 2-for-$4 deal): $2.00
- Tomatoes on the Vine (0.25 lb): $0.50
- Publix Soy Sauce, 14.5 or 15-oz bot (1 bot from 2-for-$4 deal): $2.00
- GreenWise Boneless Skinless Chicken Breast (0.5 lb): $2.50
- Publix Chunk Cheese, 6 or 8-oz pkg (1 pkg from 2-for-$5 deal): $2.50
- White Shrimp, Large (0.5 lb): $4.00
- Pero Family Farms Snipped Green Beans, 12-oz pkg (1 pkg from 2-for-$5 deal): $2.50
Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Garlic powder
- Onion powder
- Italian seasoning or dried herbs
- Red pepper flakes (optional)
- Sesame oil (optional, for turkey lettuce cups)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Publix Extra Lean Pork Loin Tenderloin (Boneless): BOGO, save up to $6.99/lb
- Ground Round (Publix Beef, USDA-Inspected, 3-lbs or More Package): $7.99/lb
- GreenWise Keta Salmon Fillets (Wild, Fresh, Sustainably Sourced): $10.99/lb
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen, Peeled & Deveined): $7.99/lb
- Butterball Ground Turkey (93% Lean, 16-oz tray): 2 for $9.00
- Publix Atlantic Salmon Fillets (Responsibly Sourced, Farmed, Frozen, 12-oz pkg.): $10.99
- Pier 33 Gourmet Langostino Lobster (Wild Caught, Fully Cooked & Peeled Tails, 8-oz pkg.): $10.99
- GreenWise Lamb Loin Chops (Raised Without Antibiotics, Product of Australia): $10.99/lb
- Cooked Shrimp (Jumbo, 16 to 20 per Pound, Responsibly Sourced, Farmed, Previously Frozen): $12.99/lb
- GreenWise Snow Crab Clusters (Wild, Sustainably Sourced, Previously Frozen): $13.99/lb
- Salmon Fillets (Fresh, Responsibly Sourced, Farmed): $11.99/lb
- Top Round London Broil (Publix USDA Choice Beef): $7.99/lb
- Ribeye Steak (Bone-In, Publix USDA Choice Beef): $15.99/lb
- Publix Gourmet Beef Meatballs (Bacon & Cheddar): $8.99/lb
- Publix Stuffed Jalapeño Peppers (Bacon-Wrapped): $8.99/lb
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics): $6.49/lb
- GreenWise 92% Lean Ground Beef (USDA-Inspected, Raised Without Antibiotics): $10.99/lb
- Jimmy Dean Bacon (16-oz pkg.): 2 for $12.00
- GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics): $4.99/lb
- GreenWise Angus Ribeye Steak (Bone-In, USDA Choice Beef, Raised Without Antibiotics): $18.99/lb
- Publix Beef Craft Burger (Chuck, Short Rib & Sirloin, Limited Time Offer, 20.8-oz pkg.): $12.99
- Publix Pork Italian Sausage (Mild or Hot, Our Exclusive Recipe, 20-oz tray): $5.69
- Holmes Smokehouse Rope Sausage (Or Sliced Sausage, 12-oz pkg., Excluding Beef Varieties): 2 for $10.00
Deli and prepared on sale:
- Publix 20-Piece Mardi Gras Chicken Wings (Baked, Peppered With Garlic, Rosemary & Thyme, Hot, Ready-to-Eat, each cont.): $12.99
- Publix 20-Piece Chicken Wings (French Onion, Baked, Slow-Cooked Onions With Butter and Garlic, Hot, Ready-to-Eat, each cont.): $12.99
- Boar's Head Fryer's Fried Turkey Whole Sub (With Yellow American 1930 Sauce, Lettuce, Tomatoes, and Pickles, each): $9.99
- Publix Italian Herb Chicken (Available in the Grab and Go Section of the Deli): $9.99/lb
- Boar's Head Maple Glazed Honey Coat Ham (Sliced Fresh in the Deli): $9.99/lb
- Publix Unsweetened Peach Iced Tea (Limited Edition, half-gal bot.): $1.99
- Boar's Head Fryer's Turkey Salad (Available in the Grab and Go Section of the Deli, 16-oz pkg.): $7.99
- Publix Sweet & Spicy Chili Whole Chicken (Oven-Roasted, Glazed With a Sweet Chili Sauce for a Flavorful Blend of Sweat Heat, Hot, Ready-to-Eat, each): $7.49
- Boar's Head Fryer's Turkey Sliced (Available in the Grab and Go Section of the Deli, 16-oz pkg.): $7.99
- GreenWise Popcorn (Available in the Grab and Go Section of the Deli, 7-oz bag): $2.49
Produce on sale:
- Broccoli (Excellent Source of Vitamin C, each bunch): 2 for $6.00
- Tree-Ripened Peaches or Nectarines (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Red or Black Plums (California-Grown, Good Source of Vitamin C): $2.99/lb
- Organic Strawberries (16-oz pkg.): 2 for $10.00
- Mandarins (3-lb bag): $4.99
- Red or White Seedless Grapes (California-Grown, Only the Most Flavorful Varieties Selected): $2.99/lb
- Cantaloupe: $3.99 each
- King O' the West Honeydew Melon (Or Orangedew, each): $4.99 each
- Sugar Kiss Melon (Each): $3.99 each
- King O' the West Orangedew Melon Chunks (Or Honeydew, Small or Medium Size cont.): $3.49/lb
- Tomatoes on the Vine (each): $1.99/lb
- Iceberg Lettuce (Each): 2 for $4.00
- Publix Sliced Baby Bella Mushrooms (8-oz pkg.): 2 for $4.00
- Brussels Sprouts (Great Sautéed, Grilled, or Roasted, each pkg.): 2 for $5.00
- Extra Large Russet Potatoes: $0.99/lb
- Bulk Sweet Corn (Each): 5 for $3.00
- Alexia Potatoes (Or Sweet Potatoes or Onion Rings, 13.5 to 28-oz pkg.): 2 for $9.00
- Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg.): 2 for $5.00
- Publix Baby Cut Carrots (1-lb bag): $1.29
Dairy and eggs on sale:
- Eggland's Best Eggs (Large, Grade A, 12-ct. ctn.): $2.50
- Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg.): 2 for $5.00
- Publix Shredded Cheese (6 or 8-oz pkg.): 2 for $5.00
- Chobani Flip Greek Yogurt (4.5-oz cup; or 20g Protein Yogurt, 6.7-oz cup; or 15g Protein Drink, 7-oz bot.): 4 for $5.00
- Blue Diamond Almonds Almond Breeze Almondmilk (64-oz ctn.): 2 for $6.00
- Nellie's Free Range Eggs (Large, 12-ct. ctn.): $3.99
Bakery and bread on sale:
- Italian Five Grain Bread (Made From Scratch, With Oats, Cracked Wheat, Millet, Flaxseed, and Sunflower Seeds, From the Publix Bakery, 16-oz pkg.): $4.49
- Mini Strudels (Flaky Pastry Dough, From the Publix Bakery, 9-ct. 12 or 17-oz pkg.): $4.99
- Butter Pound Cake (Or Banana Walnut Loaf Cake, Perfect Dessert or Snack, From the Publix Bakery, 12 to 16-oz pkg.): 2 for $10.00
- Two Dozen Cookies (Baked Fresh In-Store, From the Publix Bakery, 16-oz pkg.): $4.99
- Italian Five Grain Baguette (Made From Scratch, From the Publix Bakery, 8-oz pkg.): $2.99
- Mini Vanilla Buttercream Coconut Cake (From the Publix Bakery, 20-oz pkg.): $12.99
- GreenWise Bagels (No Artificial Colors or Flavors, Located in the Publix Bakery, 4-ct. 12-oz pkg.): $1.99
- GreenWise Mini Muffins (No Artificial Colors or Flavors, Located in the Publix Bakery, 11.8-oz pkg.): $5.99
- Mini Donuts (From the Publix Bakery, 10-oz pkg.): $3.49
- Alyssa's Bites (Gluten Free, Non-GMO, High Fiber, No Sugar Added and Free of Preservatives, Located in the Publix Bakery, 5 or 6-oz pkg.): $5.49
- Cornbread Toaster Tops (Or French Toast, From the Publix Bakery, 4-ct. 6-oz pkg.): $3.49
- Tiramisu (Rich Cream Filling Layered Between Espresso-Soaked Sponge Cake, From the Publix Bakery, 10-oz pkg.): $6.99
- Bimbo White Bread (Medium, 20-oz bag): $1.99
Pantry on sale:
- Hormel Side Dishes (20-oz pkg.): 2 for $8.00
- Bush's Best Baked Beans (15.8 or 16-oz can, Excluding Organic): 2 for $3.00
- Starkist Solid White Albacore Tuna (In Water: Regular or 25% Less Sodium, 4-pk. 5-oz can): 2 for $10.00
- Bush's Best Beans (Or Garbanzos, Hominy, or Crowder or Blackeye Peas, 15 to 16-oz can, Excluding Chili Magic, Baked, and Organic): 4 for $5.00
- Nissin Top Ramen Bowl (Or Original Chow Mein Noodles, Ramen Noodle Soup, Hot & Spicy Noodles, or Cup Noodles, 2.54 to 4-oz pkg.): 10 for $10.00
- Publix Vegetables (14.25 to 15.25-oz can, Excluding Lima Beans): 10 for $10.00
- Publix Syrup (24-oz bot.): $2.99
- Publix Soy Sauce (Or Teriyaki Sauce, 14.5 or 15-oz bot.): 2 for $4.00
- Publix Mustard (Classic Yellow Recipe, 8-oz bot.): $1.09
- Ocean Spray Juice Cocktail (Or Juice, Juice Drink, or 100% Juice Blend, 101.4-oz bot.): $4.49
- Chock Full O'Nuts Ground Coffee (23 to 26-oz can): $12.99
- Publix Water Enhancer (1.62-oz bot.): 2 for $5.00
- Chomps Beef Stick (Or Turkey, 8-ct. 9.2-oz pouch): $16.99
Frozen on sale:
- Stouffer's Entrées (Or Lean Cuisine or Vital Pursuit, 5 to 12.75-oz pkg.): 3 for $10.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$39.44
for 1 person · $39.44 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of August 19, 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.