Publix Low-Carb Meal Plan

BUDGET RATIONALE

Proteins selected for the week and excluded items: The Publix Honey Maple Turkey Breast is excluded because the honey-maple flavoring adds sugar and would push net carbs above the plan's limit. The Original Bourbon Marinated Salmon is excluded because bourbon marinades typically contain added sugar. The New York Strip Steak at $15.99/lb is the most expensive compliant protein on the flyer and is skipped entirely in favor of better value. The Sirloin Tri-Tip Roast and Bluehouse Atlantic Salmon Fillets are also skipped as too costly for a budget week. The Publix Pork Picnic Half requires a long slow roast (4+ hours), which is flagged in the meal plan, but its price of $2.49/lb makes it the best value on the entire flyer.

Why these meals: This week's flyer is unusually heavy on premium cuts, so the plan leans hard on the handful of genuinely economical proteins to keep costs in check. The Publix Pork Picnic Half at $2.49/lb is the standout deal of the week and anchors Monday with a slow-roasted dinner that costs under $2 per person for the protein alone - start it in the morning or use a slow cooker so it is ready by dinner. Publix Chicken Wings at $3.99/lb and GreenWise Italian Chicken Sausage at $5.99 a tray fill two more economical nights, and Butterball Ground Turkey at 2 trays for $8.00 rounds out a fourth affordable dinner. The single premium night goes to White Shrimp at $8.99/lb, which is the least expensive of the true premium proteins on this flyer and delivers a restaurant-quality feel for a reasonable splurge. Brussels sprouts, broccoli, cauliflower, and green beans are all on sale this week and do most of the heavy lifting as low-carb sides, keeping the vegetable spend low while adding variety across the five nights.

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic Half with Roasted Brussels Sprouts
Description: A bone-in pork picnic half is seasoned with garlic, smoked paprika, salt, and pepper, then slow-roasted in the oven until the exterior is deeply browned and the interior is fully cooked through and juicy. Sliced and served alongside Brussels sprouts tossed in olive oil and roasted until caramelized and tender.
Sale items used: Publix Pork Picnic Half, Brussels Sprouts, GreenWise Organic Extra Virgin Olive Oil
Prep time: 20 minutes active (plus 4 to 5 hours roasting)
Serving note: Purchase approximately 3 lbs of Publix Pork Picnic Half for 4 people (bone-in weight; yields roughly 1.5 lbs cooked meat). Use 2 pkgs. of Brussels Sprouts (2 for $5.00 deal). Season the roast the night before and refrigerate uncovered for best results; place in a 300 degree oven by early afternoon so it finishes by dinner. Total roasting time is 4 to 5 hours; plan accordingly.

Tuesday
Meal: Pan-Seared GreenWise Italian Chicken Sausage with Sauteed Broccoli and Parmesan
Description: GreenWise Italian Chicken Sausage links are sliced on the bias and pan-seared in a skillet until browned on both sides and cooked through. Broccoli florets are sauteed in the same pan with olive oil and garlic, then finished with a shower of grated Parmesan cheese.
Sale items used: GreenWise Italian Chicken Sausage, Broccoli, Publix Grated Parmesan Cheese, GreenWise Organic Extra Virgin Olive Oil
Prep time: 25 minutes
Serving note: Use 1 tray (16-oz) of GreenWise Italian Chicken Sausage for 4 people. Purchase 2 bunches of Broccoli (2 for $6.00 deal). Use 1 pkg. (6-oz) of Publix Grated Parmesan Cheese. One 16-oz tray of sausage provides modest portions; the broccoli and Parmesan make this a satisfying plate.
Recipes:
- Tuscan Chicken Sausage Skillet

Wednesday
Meal: Skillet-Browned Butterball Ground Turkey with Cauliflower Rice and Campari Tomatoes
Description: Butterball Ground Turkey is browned in a skillet with diced bell peppers, garlic, cumin, and chili powder until fully cooked and lightly caramelized. GreenWise Organic Riced Cauliflower is cooked separately and served as the base, topped with the turkey mixture and halved Campari Tomatoes for brightness.
Sale items used: Butterball Ground Turkey, Red, Yellow, or Orange Bell Peppers, GreenWise Organic Riced Cauliflower, Campari Tomatoes, GreenWise Organic Extra Virgin Olive Oil
Prep time: 30 minutes
Serving note: Use 2 trays (2 for $8.00) of Butterball Ground Turkey (2 lbs total) for 4 people. Purchase approximately 0.75 lb of Red, Yellow, or Orange Bell Peppers (roughly 2 medium peppers). Use 2 pkgs. of GreenWise Organic Riced Cauliflower (2 for $5.00 deal). Use 2 pkgs. of Campari Tomatoes (2 for $7.00 deal).
Recipes:
- Skillet Taco Cauliflower Rice - Skinnytaste

Thursday
Meal: Oven-Baked Publix Chicken Wings with Steamed Green Beans and Parmesan
Description: Publix Chicken Wings are patted dry, seasoned with garlic powder, onion powder, salt, pepper, and smoked paprika, then baked on a rack in a hot oven until the skin is crispy and the meat is cooked through. Publix Green Beans are steamed until just tender and finished with a drizzle of olive oil and a sprinkle of Publix Grated Parmesan Cheese.
Sale items used: Publix Chicken Wings, Publix Green Beans, Publix Grated Parmesan Cheese, GreenWise Organic Extra Virgin Olive Oil
Prep time: 15 minutes active (plus 45 to 50 minutes baking)
Serving note: Purchase 3 lbs of Publix Chicken Wings for 4 people (the 4-lb or more package pricing applies; buy the minimum qualifying package and use 3 lbs for this meal, reserving any remainder). Use 1 bag (1-lb) of Publix Green Beans. Use 1 pkg. (6-oz) of Publix Grated Parmesan Cheese. Bake wings at 425 degrees on a wire rack set over a sheet pan for 45 to 50 minutes, flipping once at the halfway point.
Recipes:
- Garlic Parmesan Wings - Keto Chicken Wings • Low Carb with Jennifer
- Crispy Garlic Parmesan Chicken Wings Recipe - Low Carb Yum
- Oven Baked Parmesan Garlic Wings - Low Carb Grain Free THM S

Friday
Meal: Garlic-Butter Sauteed White Shrimp with Baby Bella Mushrooms and Cauliflower Rice
Description: White Shrimp are patted dry and sauteed in a hot skillet with butter, minced garlic, and a pinch of red pepper flakes until pink and just cooked through, about 3 to 4 minutes per side. Publix Baby Bella Mushrooms are sauteed separately until golden, then combined with the shrimp and served over GreenWise Organic Riced Cauliflower.
Sale items used: White Shrimp, Publix Baby Bella Mushrooms, GreenWise Organic Riced Cauliflower, GreenWise Organic Extra Virgin Olive Oil
Prep time: 25 minutes
Serving note: Purchase 1 lb of White Shrimp for 4 people. Use 2 pkgs. (2 for $4.00 deal) of Publix Baby Bella Mushrooms (8-oz each, 16-oz total). Use 2 pkgs. of GreenWise Organic Riced Cauliflower (2 for $5.00 deal). This is the premium night; the shrimp at $8.99/lb is the best-value premium protein on this week's flyer.
Recipes:
- Garlic Butter Shrimp and Cauliflower Rice • Low Carb with Jennifer
- Garlic Butter Shrimp with Lemon Parmesan Cauliflower Rice
- Shrimp Scampi with Cauliflower Rice - Keto Cooking Christian

SHOPPING LIST

Buy on sale:
- Publix Pork Picnic Half (3 lbs): $7.47
- Brussels Sprouts (2 pkgs., 2 for $5.00 deal): $5.00
- GreenWise Italian Chicken Sausage (1 tray, 16-oz): $5.99
- Broccoli (2 bunches, 2 for $6.00 deal): $6.00
- Publix Grated Parmesan Cheese (2 pkgs., 6-oz each): $5.98
- Butterball Ground Turkey (2 trays, 2 for $8.00 deal): $8.00
- Red, Yellow, or Orange Bell Peppers (0.75 lb): $2.24
- GreenWise Organic Riced Cauliflower (4 pkgs., 2 for $5.00 x2 deals): $10.00
- Campari Tomatoes (2 pkgs., 2 for $7.00 deal): $7.00
- Publix Chicken Wings (3 lbs at $3.99/lb): $11.97
- Publix Green Beans (1 bag, 1-lb): $2.99
- White Shrimp (1 lb): $8.99
- Publix Baby Bella Mushrooms (2 pkgs., 2 for $4.00 deal): $4.00
- GreenWise Organic Extra Virgin Olive Oil (1 bottle, 17-oz): $11.49

Pantry staples needed:
- Garlic (fresh or minced)
- Smoked paprika
- Chili powder
- Cumin
- Garlic powder
- Onion powder
- Red pepper flakes
- Salt and black pepper
- Butter (for Friday shrimp saute)