Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's four everyday dinners lean on the most wallet-friendly proteins on the flyer: Publix Pork Italian Sausage at just $5.69 for the whole tray, Butterball Ground Turkey at $4.50 per pound, Holmes Smokehouse Rope Sausage at $5.00 per package, and GreenWise Boneless Skinless Chicken Breast at $4.99 per pound - all of which keep the nightly protein cost well under $3.50 per serving. The one premium night goes to White Shrimp at $7.99 per pound, which is actually the most affordable of the seafood options this week and a much better value than the salmon, lamb chops, or either ribeye. The broccoli 2-for-$6 deal, the 2-for-$4 mushrooms, and the 2-for-$5 Brussels sprouts all add low-carb vegetables at very reasonable prices.

5-DAY MEAL PLAN

Monday
Meal: Skillet-Browned Pork Italian Sausage with Sauteed Mushrooms and Brussels Sprouts
Description: Sliced Publix Pork Italian Sausage is browned in a skillet until caramelized on the outside, then tossed with sauteed sliced baby bella mushrooms and halved Brussels sprouts cooked until tender and lightly crisped at the edges. The combination of savory sausage drippings, earthy mushrooms, and slightly bitter sprouts makes a satisfying one-pan low-carb dinner with no filler needed.
Sale items used: Publix Pork Italian Sausage (Mild or Hot, 20-oz tray), Publix Sliced Baby Bella Mushrooms (8-oz pkg) x2, Brussels Sprouts (each pkg) x2
Prep time: 30 minutes
Serving note: Use the full 20-oz tray of sausage, sliced into rounds, for 4 people (about 5 oz per person). Use both 8-oz pkgs of mushrooms and both Brussels sprouts pkgs. Cook in two batches if your skillet is small to ensure browning rather than steaming.
Recipes:
- Italian Brussels Sprouts with Sausage
- Low Carb Italian Sausage Skillet with Mushrooms

Tuesday
Meal: Seasoned Ground Turkey Lettuce Cups with Tomatoes and Shredded Cheese
Description: Butterball Ground Turkey is cooked in a skillet with garlic, cumin, and chili powder until fully browned, then spooned into crisp iceberg lettuce leaves and topped with diced tomatoes on the vine and Publix Shredded Cheese. Each person builds their own cups at the table, keeping the meal fresh, interactive, and well under the carb limit.
Sale items used: Butterball Ground Turkey (93% Lean, 16-oz tray) x2, Iceberg Lettuce (Each) x1, Tomatoes on the Vine, Publix Shredded Cheese (6 or 8-oz pkg) x2
Prep time: 25 minutes
Serving note: Use both 16-oz trays of ground turkey (2 lbs total) for 4 people. Buy 1 head of iceberg lettuce and use the outer leaves as cups (approximately 3 to 4 cups per person). Use about 0.5 lb of tomatoes on the vine. Use both shredded cheese pkgs and portion the remainder for the week if any is left over.
Recipes:
- Low-Carb Turkey Club Lettuce Cups

Wednesday
Meal: Pan-Seared GreenWise Chicken Breast with Steamed Green Beans and Broccoli
Description: GreenWise Boneless Skinless Chicken Breast is seasoned with salt, pepper, garlic powder, and smoked paprika, then pan-seared in a skillet until golden on the outside and cooked through, resting briefly before slicing. Pero Family Farms Snipped Green Beans and broccoli florets are steamed alongside as simple, bright low-carb sides that round out the plate.
Sale items used: GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics), Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg) x2, Broccoli (Excellent Source of Vitamin C, each bunch) x2
Prep time: 35 minutes
Serving note: Buy 2 lbs of GreenWise Boneless Skinless Chicken Breast for 4 people (about 0.5 lb per person). Use both 12-oz green bean bags (microwavable as directed on pkg). Use both broccoli bunches, cutting into florets and steaming or boiling until just tender.
Recipes:
- Chicken & Broccoli Stir-Fry

Thursday
Meal: Holmes Smokehouse Rope Sausage and Egg Scramble with Baby Bella Mushrooms and Chunk Cheese
Description: Holmes Smokehouse Rope Sausage is sliced and browned in a skillet, then Eggland's Best Eggs are scrambled in with sauteed sliced baby bella mushrooms and finished with melted Publix Chunk Cheese for a hearty, protein-rich dinner that is completely grain-free. The smoky sausage and rich eggs make this a filling low-carb plate that comes together in under 30 minutes.
Sale items used: Holmes Smokehouse Rope Sausage (Or Sliced Sausage, 12-oz pkg, Excluding Beef Varieties) x2, Eggland's Best Eggs (Large, Grade A, 12-ct. ctn), Publix Sliced Baby Bella Mushrooms (8-oz pkg) x2, Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg) x2
Prep time: 25 minutes
Serving note: Use both 12-oz sausage pkgs (24 oz total) for 4 people. Use 8 eggs from the 12-ct carton (2 eggs per person). Use both 8-oz mushroom pkgs. Use both chunk cheese pkgs, sliced or crumbled over the top just before serving.
Recipes:
- Sausage And Mushroom Scrambled Eggs Recipe

Friday
Meal: Garlic Butter White Shrimp with Broccoli and Carrots
Description: Large White Shrimp are quickly cooked in a hot skillet with butter, minced garlic, and a pinch of red pepper flakes until pink and just opaque, then served alongside steamed broccoli florets and Publix Baby Cut Carrots for a colorful, fast low-carb dinner. The shrimp cook in under 5 minutes, making this the quickest meal of the week despite being the most special-occasion feel.
Sale items used: White Shrimp (Large, 31-35 per Pound, Responsibly Sourced, Farmed, Previously Frozen, Peeled & Deveined), Broccoli (Excellent Source of Vitamin C, each bunch) x2, Publix Baby Cut Carrots (1-lb bag)
Prep time: 20 minutes
Serving note: Buy 2 lbs of White Shrimp for 4 people (0.5 lb per person). Use both broccoli bunches, cut into florets and steamed until tender. Use the full 1-lb bag of baby cut carrots, steamed or briefly boiled. Thaw shrimp under cold running water for 10 minutes before cooking if still frozen.
Recipes:
- Healthy Garlic Butter Shrimp and Broccoli
- Skillet Garlic Butter Shrimp and Broccoli

SHOPPING LIST

Buy on sale:
- Publix Pork Italian Sausage (Mild or Hot, 20-oz tray) (x1 tray): $5.69
- Publix Sliced Baby Bella Mushrooms (8-oz pkg) (x4 pkgs, 2 for Monday and 2 for Thursday): $8.00
- Brussels Sprouts (each pkg) (x2 pkgs): $5.00
- Butterball Ground Turkey (93% Lean, 16-oz tray) (x2 trays): $9.00
- Iceberg Lettuce (Each) (x1 head, from the 2 for $4.00 deal - buy 2, use 1 this week): $4.00
- Tomatoes on the Vine (0.5 lb): $1.00
- Publix Shredded Cheese (6 or 8-oz pkg) (x2 pkgs): $5.00
- GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics) (2 lbs): $9.98
- Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg) (x2 pkgs): $5.00
- Broccoli (Excellent Source of Vitamin C, each bunch) (x4 bunches, 2 for Wednesday and 2 for Friday): $12.00
- Holmes Smokehouse Rope Sausage (Or Sliced Sausage, 12-oz pkg, Excluding Beef Varieties) (x2 pkgs): $10.00
- Eggland's Best Eggs (Large, Grade A, 12-ct. ctn) (x1 ctn): $2.50
- Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg) (x2 pkgs): $5.00
- White Shrimp (Large, 31-35 per Pound, Responsibly Sourced, Farmed, Previously Frozen, Peeled & Deveined) (2 lbs): $15.98
- Publix Baby Cut Carrots (1-lb bag) (x1 bag): $1.29

Pantry staples needed:
- Butter (for garlic butter shrimp and sauteing)
- Olive oil or avocado oil (for searing chicken and browning sausage)
- Garlic (fresh or minced, used Monday, Wednesday, Thursday, and Friday)
- Salt and black pepper
- Smoked paprika (for chicken)
- Cumin (for ground turkey)
- Chili powder (for ground turkey)
- Red pepper flakes (for shrimp)