Publix Low-Carb Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: This week's plan builds your low-carb dinners around Publix's best sale items, so you get plenty of variety without much fuss. You'll start Monday with pan-seared chicken breasts and roasted broccoli, then move into pork loin chops with Fresh Attitude salad on Tuesday. Wednesday brings juicy ground chuck patties alongside roasted cauliflower, and Thursday keeps things light and quick with garlic butter shrimp and a beefsteak tomato salad. Friday closes out the week on a high note with golden-seared GreenWise lamb loin chops and more roasted broccoli, giving you a satisfying finish that still feels like a treat.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breasts with Roasted Broccoli
Description: Juicy pan-seared chicken breasts served alongside oven-roasted broccoli florets. A simple, protein-forward weeknight dinner with minimal cleanup.
Sale items used: Publix Boneless Skinless Chicken Breasts, Broccoli or Cauliflower
Prep time: 35 minutes
Serving note: 2 lb Publix Boneless Skinless Chicken Breasts; 2 heads broccoli (from one "2 for $6.00" pack), roasted with oil and seasoning.
Recipes:
- Garlic Butter Chicken & Broccoli (20 Minutes!)
- Chicken and Broccoli Sheet Pan Dinner
Tuesday
Meal: Seared Pork Loin Chops with Fresh Attitude Salad
Description: Bone-in style pork loin chops seared in a hot skillet until golden, served with a crisp Fresh Attitude Salad. A quick, satisfying dinner with contrasting textures.
Sale items used: Publix Assorted Pork Loin Chops, Fresh Attitude Salads
Prep time: 30 minutes
Serving note: 2 lb Publix Assorted Pork Loin Chops; 1 bag Fresh Attitude Salads (from one "2 for $6.00" pack), tossed with olive oil and vinegar.
Recipes:
- Healthy Pork Loin Salad Recipe
Wednesday
Meal: Ground Chuck Burger Patties with Roasted Cauliflower
Description: Hand-formed ground chuck patties seared in a skillet, no bun, served with roasted cauliflower on the side. A hearty, low-carb take on burger night.
Sale items used: Ground Chuck, Broccoli or Cauliflower
Prep time: 30 minutes
Serving note: 1.5 lb Ground Chuck formed into 4 patties; 1 head cauliflower (from second "2 for $6.00" pack), roasted with oil and seasoning.
Recipes:
- Keto Cheesy Ground Beef Cauliflower Casserole Recipe
Thursday
Meal: Garlic Butter Shrimp with Beefsteak Tomato Salad
Description: White shrimp sauteed quickly in garlic butter, paired with a fresh beefsteak tomato salad. A light, fast dinner full of flavor.
Sale items used: White Shrimp, Beefsteak Tomato, Fresh Attitude Salads
Prep time: 20 minutes
Serving note: 1.25 lb White Shrimp sauteed in butter and garlic; 1 lb Beefsteak Tomato sliced; 1 bag Fresh Attitude Salads (second bag from Tuesday's pack).
Recipes:
- Keto Garlic Butter Shrimp
Friday
Meal: Pan-Seared Lamb Loin Chops with Roasted Broccoli
Description: GreenWise lamb loin chops seared to a golden crust, finished simply with salt and herbs, served with roasted broccoli. A special, restaurant-style finish to the week.
Sale items used: GreenWise Lamb Loin Chops, Broccoli or Cauliflower
Prep time: 25 minutes
Serving note: 1.5 lb GreenWise Lamb Loin Chops; 1 head broccoli (second head from second "2 for $6.00" pack), roasted with oil and seasoning.
Recipes:
- Pan-Seared Lamb Chops with Garlic Roasted Broccoli
- Pan Seared Lamb Loin Chops
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Publix Boneless Skinless Chicken Breasts (2 lb): $5.98
- Broccoli or Cauliflower (2 packs, 4 heads total): $12.00
- Publix Assorted Pork Loin Chops (2 lb): $7.98
- Fresh Attitude Salads (1 pack, 2 bags): $6.00
- Ground Chuck (1.5 lb): $11.99
- Beefsteak Tomato (1 lb): $1.99
- White Shrimp (1.25 lb): $12.49
- GreenWise Lamb Loin Chops (1.5 lb): $16.49
Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Salt and pepper
- Basic dried herbs (such as thyme or rosemary)
- Vinegar for salad dressing
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ribeye Steak, Bone-In: $14.99/lb
- Salmon Select Cuts: $6.99 each
- Publix Smoked Gouda & Bacon Gourmet Beef Patties: $11.49
- Publix Blue Cheese Gourmet Beef Patties: $11.49
- Publix Bacon & Cheddar Cheese Gourmet Beef Patties: $11.49
- Publix Hand-Breaded Panko Shrimp: $5.99
- Publix Italian Pork Sausage: $5.69
- Publix Medium Shrimp Platter: $13.99
- Flank Steak: $15.99/lb
- White Shrimp: $9.99/lb
- GreenWise Lamb Loin Chops: $10.99/lb
- Publix Boneless Skinless Chicken Breasts: $2.99/lb
- Publix Pork Boston Butt Roast: $2.99/lb
- Ground Chuck: $7.99/lb
- Publix Assorted Pork Loin Chops: $3.99/lb
- Publix Chicken Breast Kabobs: $11.99/lb
- Publix Beef Craft Burger: $12.99
- GreenWise Organic Uncured Turkey Bacon: $6.29
- GreenWise 92% Lean Ground Beef: $10.99/lb
- GreenWise Uncured Pork Bacon: 2 for $9.00
- GreenWise Smoked Chicken Sausage: $5.29
- Just Bare Lightly Breaded Chicken Breast: $10.49
- Publix Pork Picnic, Half: $2.49/lb
- Prime Fresh Delicatessen Lunch Meats: $6.99
- Applegate Naturals Uncured Turkey Bacon: $5.49
Deli and prepared on sale:
- Publix Hot Side Dish: $3.49
- Boar's Head Frankfurters: $7.99
- Publix Buffalo-Style Chicken Breast Dip: 2 for $10.00
- Publix Artichoke & Spinach Dip: 2 for $10.00
- Publix Smoked Pulled Pork: $8.49/lb
- Publix Ultimate Whole Sub: $7.99
- Boar's Head Everroast Chicken Breast: $10.99/lb
- Boar's Head Jerk Turkey Protein Bowl: $7.99
- Boar's Head Whole Summer Club Sub: $9.99
- Jack Daniel's Pulled Pork: $6.99
- Publix Lunch Meats: 2 for $9.00
- Chomps Sticks: $15.99
- Hillshire Farm Lunch Meats: 2 for $8.00
Produce on sale:
- Cotton Candy Grapes: $4.99/lb
- Moon Drops Grapes: $3.49/lb
- Gum Drops Grapes: $3.49/lb
- Sugar Kiss Melon: $3.49 each
- Small Red Seedless Watermelon: $4.99 each
- White or Red Seedless Grapes: $2.49/lb
- Red Raspberries: 3 for $10.00
- Navel Oranges: $1.99/lb
- Tree-Ripened Peaches or Nectarines: $2.99/lb
- Tear Drops Grapes: $5.49/lb
- Red or Black Plums: $2.99/lb
- Bulk Sweet Corn: 5 for $3.00
- Broccoli or Cauliflower: 2 for $6.00
- Fresh Attitude Salads: 2 for $6.00
- Beefsteak Tomato: $1.99/lb
- GreenWise Organic Red or White Seedless Grapes: $2.99/lb
- Publix Russet Potatoes: $3.99
- Pomegranates: 3 for $10.00
Dairy and eggs on sale:
- Chobani Greek Yogurt: 10 for $10.00
- Publix Vanilla Yogurt: 2 for $5.00
Bakery and bread on sale:
- Apple Pie: $5.99
- French Hamburger Buns: $4.69
- Cream Cheese Coffee Cake Bites: $5.49
- Carvel Bailey's Irish Cream Ice Cream Cake: $17.99
- Apple Danish Crown: $4.99
- Assorted Cupcakes, 6-Count: $4.99
- Chocolate Chip Cookie Cake: $11.99
- Brioche Dinner Rolls: $4.49
- Brioche Hamburger Buns: $3.49
- Brioche Hot Dog Buns: $4.49
- Cake Donuts: $3.49
- GreenWise English Muffins: $1.99
Pantry on sale:
- Minute Maid Drink: 2 for $4.00
- Belvita Breakfast Biscuits: 2 for $8.00
- GreenWise Organic Coconut Flakes: $3.24
- GreenWise Organic Cookies: 2 for $7.00
- GreenWise Organic Instant Oatmeal: $3.49
- GreenWise Organic Quinoa: $3.19
- GreenWise Organic Cranberry Nut Mix: $6.99
- GreenWise Organic Fruit Chews: $4.99
- GreenWise Organic Beans: 10 for $10.00
- GreenWise Organic Honey: $6.49
- GreenWise Organic Spices: $1.00 Off
- GreenWise Organic Sweet Corn: $5.99
- GreenWise Organic Apple Cider Vinegar: $5.19
- Starbucks K-Cup Coffee: $8.99
- Arizona Tea: 2 for $6.00
- Kellogg's Frosted Flakes Cereal: 10 for $10.00
- Mott's Juice: 2 for $6.00
- Sargento Balanced Breaks: 2 for $7.00
- Rao's Homemade Sauce: $6.99
- Publix French Fried Onions: $2.99
- Publix Premium Single-Serve Coffee: 2 for $10.00
- Publix Baking Nuts: $1.00 Off
- Publix Salsa: $2.29
- Gefen Clover Honey: $3.99
- Gefen Cake: $5.49
Frozen on sale:
- Tombstone Pizza: 2 for $8.00
- Publix Waffles: 2 for $6.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$74.92
for 4 people · $18.73 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of September 02, 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.