Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic with Sauteed Spinach
Description: A small piece of pork picnic is slow-roasted until tender and the fat is crisp, then sliced and served over garlicky sauteed baby spinach. The roast makes enough pork for dinner with leftovers for later in the week.
Sale items used: Publix Whole Pork Picnic, Publix Baby Spinach
Prep time: 15 minutes (plus about 3 hours roasting)
Serving note: Buy a 3 lb bone-in picnic piece (assumed 3 lb total). Roast it at 300F for about 3 hours with salt, pepper, and garlic powder. Eat about 5 oz of pork with 3 cups of baby spinach sauteed in 1 tsp olive oil and 1 clove garlic. Roast the pork a day ahead if you like, then reheat slices in a skillet. Save the remaining pork for later meals. Net carbs about 3g.
Recipes:
- Pork Shoulder Picnic Roast Recipe [Crispy Skin & Slow Roasted]
- Sautéed Spinach with Garlic (Easy 10-Minute Side Dish)

Tuesday
Meal: Pan-Seared Beer Bratwurst with Sauerkraut and Peppers
Description: One bratwurst is browned in a skillet, then served on a pile of warmed sauerkraut and sliced sauteed bell pepper. It is a quick, tangy dinner with no bun.
Sale items used: Publix Beer Bratwurst, Sabrett Sauerkraut, Red, Yellow, or Orange Bell Peppers
Prep time: 20 minutes
Serving note: Use 2 brats from the pack (about 1/3 of the pack is not needed, so use the whole pack across the week as desired), 1/2 cup sauerkraut, and 1 medium pepper (about 0.4 lb) sliced and sauteed in 1 tsp oil. Check the brat label to keep net carbs under 20g. Net carbs about 8g.
Recipes:
- Beer Brats and Sauerkraut
- Grilled Beer Brats and Sauerkraut

Wednesday
Meal: Skillet Turkey and Broccoli with Melted Cheese
Description: Ground turkey is browned with broccoli florets in one skillet and topped with a slice of cheese until melted. It is a simple high-protein dinner for one.
Sale items used: Butterball Ground Turkey, Broccoli, Sargento Cheese Slices
Prep time: 20 minutes
Serving note: Use 1/2 lb ground turkey (half of one package), 1 cup broccoli florets (about 1/2 head), and 2 slices cheese. Season with salt, pepper, and garlic powder. Net carbs about 6g.
Recipes:
- Broccoli Cheddar Turkey Skillet
- Turkey, Broccoli and Swiss Skillet Dinner - Recipe Runner

Thursday
Meal: Pan-Seared Top Sirloin Steak with Garlic Butter Mushrooms and Spring Mix
Description: A sirloin steak is seared to your liking and served with mushrooms cooked in garlic butter. A side of dressed spring mix keeps the plate fresh.
Sale items used: Boneless Top Sirloin Steak, Publix White Mushrooms, Kerrygold Imported Irish Butter, Fresh Attitude Spring Mix
Prep time: 20 minutes
Serving note: Buy one 0.5 lb steak (assumed 0.5 lb total). Use 4 oz sliced mushrooms, 1 tbsp butter, 1 clove garlic, and 2 cups spring mix with olive oil and vinegar. Net carbs about 5g.
Recipes:
- Keto Steak With Garlic Butter Mushrooms
- Sirloin Steak with Garlic Butter (Pan Seared) - TipBuzz
- Garlic Butter Steak - Life Made Keto

Friday
Meal: Skillet Ground Sirloin Burger Bowls with Pico de Gallo
Description: A ground sirloin patty is crumbled and browned in a skillet, then served over spring mix and topped with pico de gallo and cheese. It is a bun-free burger bowl for one.
Sale items used: Ground Sirloin, Incrediblefresh Pico de Gallo, Fresh Attitude Spring Mix, Sargento Cheese Slices
Prep time: 20 minutes
Serving note: Buy 0.5 lb ground sirloin (assumed 0.5 lb total). Serve over 2 cups spring mix (leftover from Thursday) with 1/4 cup pico de gallo and 1 slice cheese (leftover from Wednesday). Net carbs about 5g.
Recipes:
- Low Carb Beef Burrito Bowls with Cilantro Lime Cauliflower Rice
- Ground Beef Taco Salad Bowl with Pico de Gallo

SHOPPING LIST

Buy on sale:
- Publix Whole Pork Picnic (3 lbs): $5.97
- Publix Baby Spinach (x1 pack, 2 for $6.00 priced at the pair): $6.00
- Publix Beer Bratwurst (x1 pack): $5.69
- Sabrett Sauerkraut (x1, from the 2 for $3.00 deal): $3.00
- Red, Yellow, or Orange Bell Peppers (0.4 lb): $1.20
- Butterball Ground Turkey (x1 pack, 2 for $9.00 priced at the pair): $9.00
- Broccoli (x1, from the 2 for $6.00 deal): $6.00
- Sargento Cheese Slices (x1, from the 2 for $7.00 deal): $7.00
- Boneless Top Sirloin Steak (0.5 lb): $3.50
- Publix White Mushrooms (x1, from the 2 for $4.00 deal): $4.00
- Fresh Attitude Spring Mix (x1, from the 3 for $10.00 deal): $10.00
- Kerrygold Imported Irish Butter (x1, from the 2 for $10.00 deal): $10.00
- Ground Sirloin (0.5 lb): $4.00
- Incrediblefresh Pico de Gallo (x1, from the 2 for $7.00 deal): $7.00

Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic cloves and garlic powder
- Vinegar