Publix Low-Carb Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Roasted Chicken Leg Quarters with Baby Bella Mushrooms and Green Beans
Description: A single chicken leg quarter is roasted until golden and crispy-skinned, served alongside sauteed baby bella mushrooms and tender green beans. This low-carb dinner is rich in protein and healthy fats with minimal net carbs.
Sale items used: Publix Chicken Leg Quarters, Publix Baby Bella Mushrooms, Pero Family Farms Organic Green Beans
Prep time: 45 minutes
Serving note: 1 chicken leg quarter (about 1 lb), half of the 6 oz mushroom pkg (reserve rest for Thursday), half of the 12 oz green bean pkg
Recipes:
- Green Bean and Mushroom Braised Chicken
- Sheet Pan Chicken with Mushrooms and Green Beans
- Chicken Leg Quarters Recipe with Roasted Garlic and Mushrooms
Tuesday
Meal: Skillet Ground Round Burgers with Caramelized Onions over Salad
Description: A juicy ground round patty is seared in a skillet and topped with sweet caramelized onions, served over a bed of crisp mixed greens. No bun keeps this meal firmly low-carb while staying satisfying.
Sale items used: Ground Round, Publix Yellow Onions, Fresh Express Salad Blends
Prep time: 25 minutes
Serving note: 0.5 lb ground round formed into 1 patty, quarter of the onion bag thinly sliced and caramelized, half of the salad blend container
Recipes:
- Skillet Burger with Caramelized Onions
- Caramelized Onion Burgers with Arugula
- Caramelized Onion Burger
Wednesday
Meal: Pan-Seared Pork Loin Chop with Tricolor Peppers and Cucumber Salad
Description: A pan-seared pork loin chop develops a golden crust and pairs with sweet sauteed tricolor peppers, plus a refreshing cucumber salad on the side. This balanced plate is high in protein and low in net carbs.
Sale items used: Publix Lean Pork Loin Chops, Puri Tricolor Peppers, Cucumbers
Prep time: 25 minutes
Serving note: 1 pork loin chop (about 0.5 lb), 1 tricolor pepper sliced, half a cucumber sliced with vinegar and oil
Recipes:
- Pan-Seared Pork Chops
- Pan Seared Pork Chops
- Pan-Seared Pork Chops Recipe: How to Make It
Thursday
Meal: Skillet Italian Sausage with Peppers and Mushrooms
Description: A savory Italian sausage link is skillet-cooked with the remaining tricolor pepper and leftover baby bella mushrooms for a hearty, low-carb one-pan dinner. It's rich in protein and satisfying without any starchy sides.
Sale items used: Carando Italian Sausage, Puri Tricolor Peppers, Publix Baby Bella Mushrooms
Prep time: 20 minutes
Serving note: 1 Italian sausage link, 1 tricolor pepper sliced, remaining half of the baby bella mushroom pkg from Monday
Recipes:
- Sausage and Peppers Skillet - Fast, Low Carb, and Delicious!
- Skillet Sausage, Peppers, and Mushrooms Recipe
- Italian Sausage Recipe with Peppers, Onions, and Mushrooms
Friday
Meal: Seared Top Sirloin Steak with Romaine Salad
Description: A perfectly seared top sirloin steak rests briefly before slicing, served atop a crisp romaine salad for a satisfying end to the week. This protein-forward dish keeps net carbs low while delivering rich, savory flavor.
Sale items used: GreenWise Angus Top Sirloin Steak, Publix Romaine Hearts
Prep time: 20 minutes
Serving note: 0.5 lb top sirloin steak, 1 romaine heart chopped for salad
Recipes:
- Steakhouse Caesar Salad
- Lemon-Pepper Beef Top Sirloin Steak Salad
- Healthy Steak Salad
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Publix Chicken Leg Quarters (1 lb): $0.49
- Publix Baby Bella Mushrooms (1 pkg, 6 oz): $2.50
- Pero Family Farms Organic Green Beans (1 pkg, 12 oz): $4.99
- Ground Round (0.5 lb): $3.58
- Publix Yellow Onions (partial from 3 lb bag): $1.99
- Fresh Express Salad Blends (1, BOGO): $2.50
- Publix Lean Pork Loin Chops (0.5 lb): $3.00
- Puri Tricolor Peppers (2 each, for Wed and Thu): $5.98
- Cucumbers (1 each): $1.99
- Carando Italian Sausage (1, BOGO): $6.99
- GreenWise Angus Top Sirloin Steak (0.5 lb): $6.50
- Publix Romaine Hearts (1 bag, 3 ct): $2.99
Pantry staples needed:
- Olive oil
- Salt and pepper
- Vinegar (for cucumber salad)
- Garlic (optional, for seasoning)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Hormel Marinated Pork Loin Tenderloin: $9.89 each
- Publix Beef Craft Burger: $12.99 for 2.08 lb pkg
- Carando Italian Sausage: $6.99 each, BOGO
- Smithfield Bratwurst: $6.99 each, BOGO
- Smithfield Chicken Bites or Fillets: $6.99 each, BOGO
- Publix Smokehouse Marinated Pork Belly: $0.89/lb
- Demakes Bros. Chicken Breast Skewers: $9.99 each
- Publix Italian-Style Pork Meatballs: $6.69/lb
- Porterhouse or T-Bone Steaks: $18.99/lb
- White Shrimp Large: $4.00/lb
- Shrimp Snack Pack: $10.99 each
- Ground Round: $7.15/lb
- Salmon Fillets: $13.99 each
- Petite Tender Shoulder: $13.99/lb
- Cedar Bay Cedar Planked Atlantic Salmon: $11.99 for 9.7 oz pkg
- Argentine Red Shrimp Jumbo: $26.99/lb
- Tanner Crab Clusters: $12.99/lb
- GreenWise Ground Chicken: $6.99 for 16 oz tray
- Butterball Ground Turkey: $5.99 for 48 oz tray
- GreenWise Extra Lean Pork Tenderloins: $6.99 each
- Hebrew National Kosher Beef Franks: $7.99 for 9.43 to 10 oz pkg
- Springer Mountain Farms Chicken Breasts: $6.99/lb, BOGO
- Publix Lean Pork Loin Chops: $5.99/lb
- Publix Boneless Skinless Chicken Breast Cutlets: $8.49 for 15 oz pkg
- Publix Seasoned Beef Meatballs: $7.99/lb
- Herdez Carnitas: $8.49 each
- Land O' Frost Premium Lunch Meats: $5.99 for 16 to 17 oz pkg
- Herdez Entrées: $8.99 each, Buy 1 Get 1 Free
- Oscar Mayer Deli Fresh Lunch Meats: $5.99 for 7.5 to 9 oz pkg
- GreenWise Angus Top Sirloin Steak: $12.99/lb
- GreenWise Large White Shrimp: $16.49 for 24 oz pkg
- Boneless Chuck Roast: $8.99/lb
- GreenWise Cooked Shrimp: $20.99 for 24 oz pkg
- Publix Chicken Leg Quarters: $0.49/lb
- Smithfield Pork Sausage Patties: $5.99 for 19.5 oz pkg
- Publix Mahi-Mahi Fillets: $11.99 for 12 oz pkg
- Empire Whole Young Turkey: $1.49/lb
Deli and prepared on sale:
- Publix Chunky White Chicken Breast Salad: $4.50 for 2 for $9.00
- Publix Savory Tarragon Chicken Breast Salad: $4.50 for 2 for $9.00
- Publix Chicken Breast Salad Classic: $4.50 for 2 for $9.00
- Publix Tuna Salad: $4.50 for 2 for $9.00
- Publix Egg Salad: $4.50 for 2 for $9.00
- Boar's Head Bold Chef Salad: $7.99 for 16 oz pkg
- Mac & Cheese Bites: $3.99 for 4 oz pkg
- Boar's Head Maple Glazed Honey Coat Ham: $11.99/lb
- Boar's Head Smoked Beechwood Wisconsin Cheddar or Muenster Cheese: $9.99/lb
- Galbani Fresh Mozzarella Cheese: $7.99 for 16 oz pkg, BOGO
- Sweet & Spicy Chili Boneless Wings: $6.99/lb
- Boar's Head Fryer's Fried Turkey Sub: $9.99 each
- Mama Mancini's Meals: $6.99 for 12 or 14 oz tray
- LaPanzanella Crackers: $3.99 for 6 oz pkg, BOGO
- GreenWise Popcom: $2.29 for 10 oz bag
- GreenWise Lunch Meats: $4.50 for 2 for $9.00
Produce on sale:
- White or Red Seedless Grapes: $2.99/lb
- Cotton Candy Grapes: $4.99/lb
- Honeycrisp Apples: $4.99 for 2 lb pouch
- Mandarins: $1.49 for 3 lb bag
- Publix Pineapple Chunks: $4.99/lb
- Tree Ripened Peaches: $1.99/lb
- Sugar Kiss Melon or Cantaloupe: $3.99 each
- Minneola Tangelos or Navel Oranges: $1.99 each
- Fresh Express Salad Blends: $2.50 each, BOGO
- Tomato Medley: $2.99 each, BOGO
- Publix Romaine Hearts: $2.99 for 3 ct bag
- Pero Family Farms Organic Green Beans: $4.99 for 12 oz pkg
- Pero Family Farms Mini Sweet Peppers: $5.99 for 24 oz bag
- Cucumbers: $1.99 each
- Puri Tricolor Peppers: $2.99 each
- Publix Gold Potatoes: $3.99 for 5 lb bag
- Publix Yellow Onions: $1.99 for 3 lb bag
- Publix Baby Bella Mushrooms: $2.50 for 6 oz pkg, 2 for $4.99
- Publix Tomatoes: $1.99 each
- Pomegranates: $2.99 each
- Ambrosia Apples: $1.99 each
Dairy and eggs on sale:
- Publix Parmigiano Reggiano Cheese: $18.99 each
- Giorgio Stuffed Baby Bella Mushrooms: $5.99 for 48 oz pkg
- The Laughing Cow Spreadable Cheese Wedges: $3.99 for 5 oz pkg
- Kaukauna Cheese Spread: $3.99 for 17.3 oz pkg
- Sargento String Cheese or Cheese Sticks: $4.99 for 8 to 12 oz pkg
- Tillamook Shredded Cheese or Cheese Snacks: $4.00 for 2 for $8.00
- Chobani Greek Yogurt: $5.99 each, BOGO
- Galbani Fresh Mozzarella Cheese: $7.99 for 16 oz pkg, BOGO
- Savannah Bee Mini Honey Comb: $6.99 for 3.2 oz box, Buy 1 Get 1 Free
- Edy's Ice Cream or Frozen Dairy Dessert: $5.99 each
- Ben & Jerry's Ice Cream: $5.99 each
- Painterland Sisters Organic Skyr Yogurt: $5.99 for 5 oz
- Fage Sour Cream: $2.50 for 14 oz or 16 oz pkg, 2 for $5.00
- Breakstone's Butter: $2.99 each
- Horizon Organic Coffee Creamer: $4.99 for 32 oz or 1 qt ctn
- Chobani Coffee Creamer or Zero Sugar Coffee Creamer: $3.99 for 24 oz ctn
- International Delight Coffee Creamer: $3.99 for 32 oz bot
- Coffee-Mate Coffee Creamer: $5.99 for 32 oz bot
- Too Good & Co. Coffee Creamer: $4.99 for 25.4 oz or 20 oz
- Lacta Milk 100% Lactose Free or Protein: $4.00 for 2 for $8.00
Bakery and bread on sale:
- Game Day Brownie Bite Platter: $13.99 for 15 ct, 28 oz pkg
- Hamburger Buns or Side Buns: $2.99 for 8 to 12 oz pkg
- Chocolate Chip Cookie: $1.99 each
- GreenWise Chocolate Chip Brookies: $6.29 each
- GreenWise Chocolate Chip Brownies: $3.99 for 12 oz pkg
- Coffee Cakes: $5.99 for 15 oz pkg
- Sourdough Round Bread: $3.99 for 16 oz pkg
- Bar Cakes: $6.00 for 2 for $12.00
- Donuts, 6-Count: $3.99 for 13 to 16 oz pkg
- Vegan Cookies: $3.99 for 1.8 oz pkg
- Thomas' English Muffins: $3.99 for 6 or 8 oz pkg
- Dave's Killer Bread Organic Bread: $4.99 for 20.5 oz bag
- Dave's Killer Bread Protein Bar: $4.99 for 4 ct box
- Dave's Killer Bread Snack Bites: $4.99 for 7.2 oz bag
- Nature's Own Butterbread: $2.99 for 20 oz bag
- Nature's Own Hot Dog or Hamburger Butter Buns: $2.99 for 8 ct, 15 or 16 oz bag
- Braided Egg Challah Bread: $3.99 each
- Bimbo White Bread: $1.99 for 20 oz bag
Pantry on sale:
- Spice Islands Spices or Seasonings: $2.99 each
- Kinder's BBQ Sauce or Wing or Dipping Sauce: $2.99 each
- Kinder's Marinade, Rub, or Dips and Seasoning Mix: $2.99 each
- Cheez-It Baked Snack Crackers: $2.00 for 2 for $7.99
- Cheez-It Snack Mix: $2.00 for 2 for $7.99
- Utz Potato Chips or Pretzels or Mini Toss: $2.00 for 2 for $7.99
- Zapp's Potato Chips or Pretzels: $2.00 for 2 for $7.99
- Boulder Canyon Potato Chips: $2.00 for 2 for $7.99
- Mt. Olive Pickles: $2.99 for 2 for $5.99
- Frank's Redhot Sauce: $2.99 each
- Bush's Best Baked Beans: $2.50 for 2 for $5.00
- Pompeian Imported Olive Oil: $9.99 for 28 oz or 51 oz bot
- Castleberry's Hot Dog Chili Sauce: $1.99 each
- Claussen Kosher Pickles: $4.00 for 2 for $8.00
- Gordo's Cheese Dip: $3.99 each
- Campbell's Soup: $1.33 for 3 for $4.00
- Rao's Homemade Pasta Sauce: $4.99 each
- Rao's Homemade Sauce: $2.30 each
- Rao's Pizza Sauce: $9.00 for 2 for $18.00
- Rao's Homemade Pesto: $9.00 for 2 for $18.00
- Botticelli Pasta Sauce: $7.99 each
- Botticelli Pizza or Pesto Sauce: $7.99 each
- Botticelli Tomato Puree: $7.99 each
- Bertolli Olive Oil: $8.99 for 15.5 oz or 16.9 oz bot
- Kraft Dressing: $2.99 each, BOGO
- Sweet Baby Ray's Gourmet Sauces: $2.99 each, Buy 1 Get 1 Free
- Hunt's Tomato Ketchup: $1.99 for 20 oz or 24 oz bot
- Pace Chunky Salsa or Picante Sauce: $2.99 for 24 oz
- Pace Salsa Con Queso or Queso Blanco Dip: $2.99 for 15 oz
- Pace Queso Party Bowl: $2.99 for 11 oz pkg
- Jell-O Instant Pudding & Pie Filling: $1.09 each
- Jell-O Gelatin Dessert: $1.09 each
- Betty Crocker Potatoes: $1.09 for 5 oz box
- Pillsbury Cake Mix: $3.99 each
- Pillsbury Brownie Mix: $3.99 each
- Pillsbury Quick Bread Mix: $3.99 each
- Pillsbury Hot Roll Mix: $3.99 each
- Pillsbury Premier Protein Muffin Mix: $3.99 for 14 oz box
- Weber Seasoning or Dry Rub: $3.99 each
- Sunchips Snacks: $2.99 each, BOGO
- Frito Lay Popcorn Snack: $2.99 each
- Ritz Cracker Sandwiches: $2.99 for 10.8 or 11.04 oz box
- Nabisco Party Size Cookies or Crackers: $1.00 for 2 for $11.00
- Frito Lay Party Size Snacks: $4.50 for 2 for $9.00
- Keebler Family Size Cookies: $3.99 each
- Lance Sandwich Crackers: $4.00 for 2 for $8.00
- Del Monte Fruit Cups or Fruit Refreshers: $2.50 for 2 for $5.00
- Emerald Nuts: $4.99 for 5 to 10 oz bag or 7 pk, 4.34 to 49 oz box
- Angie's Boom Chicka Pop Popcorn: $2.99 each
- Pop-Secret Premium Popcorn: $2.99 each
- Publix Peanut Butter: $2.50 for 2 for $5.00
- Publix Peanut Butter: $2.99 for 18 oz jar
- Publix Kettle Chips: $3.50 for 2 for $7.00
- Publix Candy: $1.99 for 25% Off
- Reese's, Hershey's, or Payday Candy: $5.99 each
- Almond Joy, Crunch, Butterfinger, Baby Ruth, 100 Grand, or Kinder Bueno: $5.99 each
- Twinings of London Tea Bags: $5.99 each
- Gefen Clover Honey: $3.99 for 12 oz bot
- Yehuda Matzo Ball & Soup Mix: $2.99 for 4.5 oz box
- Yehuda Matzo Salad: $2.99 for 5.6 oz box
- Manischewitz Noodles: $2.99 for 12 oz bag
- Manischewitz Honey or Marble Cake: $2.99 for 15.8 to 9 oz pkg
- Tabatchnick Broth: $3.00 for 2 for $6.00
- Yehuda Gefilte Fish: $1.99 for 4 for $3.99
- Kedem Tea Biscuits: $1.99 for 4 for $3.99
- Sun-Maid California Raisins: $2.99 each
Frozen on sale:
- Freschetta Pizza: $15.99 each
- Pillsbury Ready to Bake! Cookie Dough: $3.99 each
- Zoup! Bone Broth: $4.99 for 32 oz jar
- Zoup! Soup: $4.99 for 6 oz jar
- Kodiak Flapjack & Waffle Mix: $4.99 for 1 lb to 10.20 oz box
- Late July Snacks Organic Tortilla Chips: $3.99 each
- Springer Mountain Farms Chicken Breast Strips: $4.99 each
- Celentano Pasta: $4.99 for 12.5 to 24 oz bag
- P.F. Chang's Home Menu Entrée: $4.99 for 10 oz box
- Chung's Gourmet Quality Egg Rolls or Spring Rolls: $4.99 for 8 or 12 oz box
- Marie Callender's Bowl or Healthy Choice Entrée: $3.00 for 3 for $9.00
- Healthy Choice Power or Max Bowls: $3.00 for 3 for $9.00
- Dolly Parton's Entrées: $3.00 for 3 for $9.00
- Marie Callender's Pot Pie: $8.99 each
- Shepherd's Pie: $8.99 each
- Golden Krust Jamaican Style Beef Patti: $4.99 each
- Golden Krust Chicken or Vegetable Patties: $4.99 each
- Tennessee Pride Sandwiches: $8.99 for 2 for $17.99
- Digiorno Rising Crust Pizza or Thin Crispy Crust: $5.00 for 2 for $10.00
- Publix Breaded Mozzarella Cheese Sticks: $6.00 for 2 for $12.00
- Dr. Praeger's Entrées: $4.99 each
- Tyson Chicken Bites Cups or Nuggets: $3.99 each
- Perdue Breaded Chicken Breast Nuggets: $6.99 each
- Perdue Breaded Chicken Patties or Tenders: $6.99 each
- Nathan's Famous Bagel Dogs: $6.99 for 9 oz pkg
- Nathan's Famous Pretzel Dogs: $6.99 for 9 oz pkg
🛒 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.
$43.50
for 1 person · $43.50 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of September 09, 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.