Publix Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Drumsticks with Roasted Broccoli
Description: Juicy chicken drumsticks are seasoned and oven-baked until crisp-skinned, paired with roasted broccoli florets tossed in olive oil. A simple, protein-forward low-carb dinner for two.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 45 minutes
Serving note: 2 lbs chicken drumsticks (about 6-8 pieces) and 1 head broccoli (half of a "2 for" purchase), split evenly between 2 plates.
Recipes:
- Baked Chicken Drumsticks Recipe for a Healthy Meal
- One Pan Chicken and Veggies Bake for an Easy Meal - Low Carb Yum
- Baked Chicken Drumsticks - with crispy skin and juicy chicken!
Tuesday
Meal: Skillet Bratwurst with Sauteed Mushrooms
Description: Sliced bratwurst is browned in a skillet and finished with garlicky sauteed mushrooms for a rich, savory low-carb meal. Quick and hearty, ready in well under 30 minutes.
Sale items used: Publix Bratwurst Pork Sausage, Publix White Mushrooms
Prep time: 25 minutes
Serving note: 1 package bratwurst (about 4 links, 2 per person) and 1 package white mushrooms (half of a "2 for" purchase), sliced and sauteed.
Recipes:
- Low Carb Sausage And Mushrooms Recipe
Wednesday
Meal: Pan-Seared Pork Tenderloin with Roasted Squash
Description: Pork tenderloin medallions are pan-seared to a golden crust, served alongside roasted fall hard squash for a warm, satisfying low-carb dinner. Simple seasoning lets the natural flavors shine.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Fall Hard Squash
Prep time: 40 minutes
Serving note: 1 lb pork tenderloin and 2 lbs fall hard squash, cubed and roasted, divided into 2 servings.
Recipes:
- Perfectly Baked Pork Tenderloin | Love Your Taste Buds
- Roast Pork Tenderloin with Butternut Squash - Savoring Italy
- Pork Tenderloin with Roasted Veggies (Keto) - Easy Peasy Meals
Thursday
Meal: Skillet Ground Beef and Broccoli Stir-Fry
Description: Lean ground beef is browned and stir-fried with broccoli florets in a savory low-carb sauce for a fast, filling weeknight meal. Ready in one pan with minimal cleanup.
Sale items used: Lean Ground Beef, Broccoli
Prep time: 25 minutes
Serving note: 1 lb lean ground beef and 1 head broccoli (second half of the "2 for" purchase), stir-fried together and split into 2 portions.
Recipes:
- Ground Beef And Broccoli Recipe | Low Carb Ground Beef Recipe
- Easy Ground Beef and Broccoli (Ready in 25 Minutes) - Eating Bird Food
- Keto Ground Beef and Broccoli (10-Minute Stir Fry)
Friday
Meal: Baked Salmon Fillets with Romaine and Tomato Salad
Description: Salmon fillets are baked until flaky and served with a crisp romaine and beefsteak tomato salad dressed simply in olive oil. A light yet satisfying low-carb finish to the week.
Sale items used: Publix Atlantic Salmon Fillets, Garden Life Romaine Leaves, Beefsteak Tomato
Prep time: 30 minutes
Serving note: 2 salmon fillets (1 package), half a head of romaine, and 0.5 lb beefsteak tomato, divided evenly between 2 plates.
Recipes:
- Greek Salmon Salad: Healthy Low Carb Recipe
- Salmon Cobb Salad with Avocado and Bacon (Whole30, Keto) The Paleo Running Momma
- Salmon Avocado Salad - Low Carb (Keto) - Easy Peasy Meals
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Publix Chicken Drumsticks (2 lbs): $3.98
- Broccoli (2 heads): $6.00
- Publix Bratwurst Pork Sausage (1 package): $5.69
- Publix White Mushrooms (1 package): $3.00
- Publix Extra Lean Pork Loin Tenderloins (1 lb): $4.99
- Fall Hard Squash (2 lbs): $2.58
- Lean Ground Beef (1 lb): $8.99
- Publix Atlantic Salmon Fillets (1 package): $8.99
- Garden Life Romaine Leaves (1 package): $3.99
- Beefsteak Tomato (0.5 lb): $1.25
Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Cooking oil for searing
- Basic seasonings (paprika, onion powder, Italian seasoning)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Publix Bratwurst Pork Sausage: $5.69
- Publix Smokehouse Marinated Pork Belly: $8.99
- Steakhouse Elite Ground Beef Burgers: $10.49
- Publix Sweet & Spicy Chili Boneless Wings: $8.99/lb
- GreenWise Angus Ribeye Steak: $18.99/lb
- White Shrimp: $8.99/lb
- The Original Bourbon Marinated Salmon: $7.99 each
- Catfish Fillets: $9.99/lb
- Publix Atlantic Salmon Fillets: $8.99
- Publix Chicken Drumsticks: $1.99/lb
- Bluehouse Atlantic Salmon Fillets: $13.99/lb
- Shoulder Roast: $8.99/lb
- Echo Falls Smoked Salmon: $9.99
- GreenWise Lamb Loin Chops: $10.99/lb
- Publix Extra Lean Pork Loin Tenderloins: $4.99/lb
- Publix Top Sirloin Beef Kabobs: $13.99/lb
- Boneless Top Sirloin Steak: $10.99/lb
- Publix Stuffed Chicken Breast: $8.99/lb
- Lean Ground Beef: $8.99/lb
- Lean Ground Beef Burgers: $9.99/lb
- Publix Chicken Leg Quarters: $1.49/lb
- Smithfield Pork Sausage Patties: $4.99
- Premium Crab Cakes: $3.69 each
Deli and prepared on sale:
- Publix Mild Guacamole: $3.49
- Boar's Head Fryer's Turkey Salad: $7.99
- Boar's Head Fryer's Fried Turkey Breast: $12.99/lb
- Publix Sweet Chili Oven-Roasted Chicken: $7.49 each
- Boar's Head Italian Sub: $9.49 each
- Publix Tea: $1.00
- Publix Guacamole With Pico: $5.99
- Publix Shrimp Entree: $8.99
- Publix Strawberries & Pistachio Cream: $4.49
- Publix Ice Cream: $6.59
- Publix Meal for One: $6.99
Produce on sale:
- Red or White Seedless Grapes: $2.99/lb
- Cotton Candy Grapes: $4.99/lb
- Mandarins: $4.99
- Tree-Ripened Peaches: $2.99/lb
- Cantaloupe: $3.49 each
- GreenWise Organic Red or White Seedless Grapes: $3.49/lb
- GreenWise Organic Gala Apples: $4.99
- Broccoli: 2 for $6.00
- Fall Hard Squash: $1.29/lb
- Garden Life Romaine Leaves: $3.99
- Publix White Mushrooms: 2 for $6.00
- Publix Russet Potatoes: $3.99
- Beefsteak Tomato: $2.49/lb
Dairy and eggs on sale:
- Rana Tortelloni: 2 for $10.00
- Publix Cracker Cut Cheese: 2 for $8.00
- Fage Greek Strained Yogurt: 4 for $5.00
- GreenWise Organic Orange Juice: $5.99
- Chobani Greek Yogurt: 10 for $10.00
- Philadelphia Cream Cheese Spread: 2 for $8.00
- Publix Chunk Cheese: 2 for $5.00
- Kraft Cheese Singles: 2 for $7.00
Bakery and bread on sale:
- Football Stadium Mini Cake: $12.99
- Publix Cuban Sandwich: $3.99
- Sprinkle Crunch Vanilla Shortcake: $4.59
- Biscotti: $3.49
- Mini Croissants: $5.99
- White Mountain Bread: $2.99
- Hamburger Buns: $3.49
- Mini Pumpkin Cream Cheese Pie: $5.99
Pantry on sale:
- Cheez-It Baked Snack Crackers: 2 for $7.00
- Bush's Best Baked Beans: 2 for $5.00
- Starbucks K-Cup Coffee: $8.99
- Frito Lay Snacks: 2 for $4.00
- Pop-Tarts Toaster Pastries: 2 for $5.00
- Chock Full o'Nuts Ground Coffee: $12.99
- Simply Orange 100% Orange Juice: 2 for $8.00
- GreenWise Organic Almonds: $6.99
- Built Puff Protein Bar: $8.49
- Aloha Organic Protein Bars: $9.99
- Lenny & Larry's Cookies: 2 for $3.00
- Publix Coleslaw Mix: $1.49
Frozen on sale:
- Stouffer's Entrées: 3 for $10.00
- Screamin' Sicilian Pizza Co. Pizza: 2 for $14.00
- Bertolli Skillet Meals: $6.99
- Boston Market Home Style Meals: 3 for $10.00
- Jimmy Dean Breakfast Bowls: 2 for $5.00
- Nathan's Famous Bagel Dogs: $6.99
🛒 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.
$49.46
for 2 people · $24.73 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of September 16, 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.