Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: The backbone of this week is four very affordable proteins: Publix Pork Italian Sausage at $5.69 for the whole tray, GreenWise Boneless Skinless Chicken Breast at $4.99/lb, Butterball Ground Turkey at 2 for $9.00, and GreenWise Lean Pork Loin Chops at $6.49/lb - these four nights cost roughly $32 combined for all four people. The one premium night goes to White Shrimp at $7.99/lb, which at 1.5 lbs comes to about $12 and is genuinely the most affordable of the seafood and premium-cut options on this flyer - a much better value than the salmon fillets, lamb chops, or either ribeye. The Publix Pork Italian Sausage is a standout deal this week: one $5.69 tray covers the whole family and brings bold flavor without any added effort. The soy sauce is included as a flavor item because it pulls double duty across two nights and costs just $2.00 for the bottle.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared GreenWise Pork Loin Chops with Sauteed Brussels Sprouts and Mushrooms
Description: Boneless pork loin chops are seasoned with garlic, salt, and pepper then seared in a hot skillet until golden and cooked through, resting briefly before serving. Sliced baby bella mushrooms and halved Brussels sprouts are sauteed in the same pan with butter and a splash of soy sauce for a savory, low-carb side that soaks up the pan drippings.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics), Publix Sliced Baby Bella Mushrooms (8-oz pkg.), Brussels Sprouts (Great Sauteed, Grilled, or Roasted, each pkg.), Publix Soy Sauce (Or Teriyaki Sauce, 14.5 or 15-oz bot.)
Prep time: 35 minutes
Serving note: Buy 1.5 lbs of GreenWise Lean Pork Loin Chops (about 4 chops), 2 pkgs. of Publix Sliced Baby Bella Mushrooms (one 2-for-$4.00 deal), and 1 pkg. of Brussels Sprouts (from the 2-for-$5.00 deal, buying 2 pkgs. total to use again Thursday). One bottle of Publix Soy Sauce covers this night and Wednesday.
Recipes:
- Pork Chops with Super Creamy Mushroom Sauce

Tuesday
Meal: Skillet Publix Pork Italian Sausage with Broccoli and Shredded Cheese
Description: Publix Pork Italian Sausage links are sliced and browned in a skillet until cooked through with a crisp, caramelized exterior, then tossed with steamed broccoli florets and finished with a sprinkle of shredded cheese melted over the top. This one-pan meal is hearty, satisfying, and keeps net carbs well under 10g per serving.
Sale items used: Publix Pork Italian Sausage (Mild or Hot, Our Exclusive Recipe, 20-oz tray), Broccoli (Excellent Source of Vitamin C, each bunch), Publix Shredded Cheese (6 or 8-oz pkg.)
Prep time: 25 minutes
Serving note: One 20-oz tray of Publix Pork Italian Sausage feeds 4 comfortably. Buy 2 bunches of Broccoli (one 2-for-$6.00 deal). Buy 2 pkgs. of Publix Shredded Cheese (one 2-for-$5.00 deal, using one pkg. tonight and one pkg. Thursday).
Recipes:
- Keto Spicy Italian Sausage and Broccoli

Wednesday
Meal: Soy-Glazed Ground Turkey Lettuce Cups with Tomatoes on the Vine
Description: Butterball Ground Turkey is browned in a skillet with garlic, ginger, and soy sauce until fragrant and slightly caramelized, then spooned into crisp iceberg lettuce leaves and topped with diced fresh tomatoes for a bright, fresh finish. Each cup is light but protein-packed, with net carbs well under 10g per serving.
Sale items used: Butterball Ground Turkey (93% Lean, 16-oz tray), Iceberg Lettuce (Each), Tomatoes on the Vine (each), Publix Soy Sauce (Or Teriyaki Sauce, 14.5 or 15-oz bot.)
Prep time: 25 minutes
Serving note: Buy 2 trays of Butterball Ground Turkey (the 2-for-$9.00 deal, using both tonight for generous portions). Buy 2 heads of Iceberg Lettuce (one 2-for-$4.00 deal). Buy approximately 0.75 lb of Tomatoes on the Vine. The soy sauce bottle purchased Monday covers this night as well.
Recipes:
- Asian Turkey Lettuce Wraps (Whole30 Paleo Keto)

Thursday
Meal: Baked GreenWise Chicken Breast with Roasted Brussels Sprouts and Chunk Cheese
Description: GreenWise Boneless Skinless Chicken Breasts are seasoned with olive oil, garlic, and Italian seasoning then baked at 400 degrees F until juicy and cooked through, sliced and served alongside the remaining Brussels sprouts roasted until tender and lightly crisped. Slices of Publix Chunk Cheese are served alongside for added richness and fat to round out this low-carb plate.
Sale items used: GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics), Brussels Sprouts (Great Sauteed, Grilled, or Roasted, each pkg.), Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg.)
Prep time: 45 minutes
Serving note: Buy 1.5 lbs of GreenWise Boneless Skinless Chicken Breast (about 4 breasts). Use the second pkg. of Brussels Sprouts purchased Monday. Buy 2 pkgs. of Publix Chunk Cheese (one 2-for-$5.00 deal, using one pkg. tonight and one pkg. Friday). Bake chicken 25-28 minutes; roast Brussels sprouts on a second sheet pan at the same temperature.
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 patted dry and seared in a hot skillet with garlic and butter until pink and lightly golden at the edges, then served over a bed of tender microwaved Pero Family Farms Snipped Green Beans tossed with a little butter and salt. Slices of Publix Chunk Cheese are served on the side to add satisfying fat and round out the low-carb plate.
Sale items used: White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen, Peeled & Deveined), Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg.), Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg.)
Prep time: 20 minutes
Serving note: Buy 1.5 lbs of White Shrimp. Buy 2 pkgs. of Pero Family Farms Snipped Green Beans (one 2-for-$5.00 deal). Use the second pkg. of Publix Chunk Cheese from Thursday's purchase.
Recipes:
- Keto Garlic Butter Shrimp

SHOPPING LIST

Buy on sale:
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics) (1.5 lbs): $9.74
- Publix Sliced Baby Bella Mushrooms (8-oz pkg.) (x2 pkgs., 2 for $4.00): $4.00
- Brussels Sprouts (Great Sauteed, Grilled, or Roasted, each pkg.) (x2 pkgs., 2 for $5.00): $5.00
- Publix Soy Sauce (Or Teriyaki Sauce, 14.5 or 15-oz bot.) (x1 bot., from 2-for-$4.00 deal, buying 1): $2.00
- Publix Pork Italian Sausage (Mild or Hot, Our Exclusive Recipe, 20-oz tray) (x1 tray): $5.69
- Broccoli (Excellent Source of Vitamin C, each bunch) (x2 bunches, 2 for $6.00): $6.00
- Publix Shredded Cheese (6 or 8-oz pkg.) (x2 pkgs., 2 for $5.00): $5.00
- Butterball Ground Turkey (93% Lean, 16-oz tray) (x2 trays, 2 for $9.00): $9.00
- Iceberg Lettuce (Each) (x2 heads, 2 for $4.00): $4.00
- Tomatoes on the Vine (each) (0.75 lb): $1.49
- GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics) (1.5 lbs): $7.49
- Publix Chunk Cheese (Or Slices, 6 or 8-oz pkg.) (x2 pkgs., 2 for $5.00): $5.00
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen, Peeled & Deveined) (1.5 lbs): $11.99
- Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg.) (x2 pkgs., 2 for $5.00): $5.00

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Italian seasoning
- Ground ginger (or fresh ginger)