Publix Low-Carb Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Skillet Italian Sausage with Broccoli and Melted Cheese
Description: Two sliced Italian sausage links are browned in a skillet with a generous cup of broccoli florets until tender-crisp. A handful of shredded cheese is melted over the top for a rich, filling low-carb dinner.
Sale items used: Publix Pork Italian Sausage, Broccoli, Publix Shredded Cheese
Prep time: 25 minutes
Serving note: Use 2 sausage links (about 6 oz) from the pack, 1 cup broccoli florets (about 1 small crown, roughly 4 oz), and 1/4 cup shredded cheese. Save the remaining sausage and broccoli for other days. Estimated net carbs: about 8g.
Recipes:
- Keto Spicy Italian Sausage and Broccoli
- One Pan Keto Sausage Skillet
- Low Carb Cheesy Sausage and Broccoli Bake
Tuesday
Meal: Pan-Seared Ground Chicken Lettuce-Free Taco Bowls with Avocado
Description: Ground chicken breast is pan-seared with taco spices and served in a bowl with diced tomato and sliced avocado. Shredded cheese on top adds richness without any shells, rice, or lettuce.
Sale items used: Springer Mountain Farms Ground Chicken Breast, Hass Avocados, Tomatoes on the Vine, Publix Shredded Cheese
Prep time: 20 minutes
Serving note: Use about 6 oz ground chicken (assumed 1 lb pack, so freeze the rest), 1/2 avocado, 1/4 cup diced tomato (about 2 oz), and 2 tbsp shredded cheese. Estimated net carbs: about 6g.
Wednesday
Meal: Cheeseburger Skillet with Ground Chuck and Cucumber Salad
Description: Ground chuck is browned in a skillet and topped with melted cheese for a bunless cheeseburger bowl. A cool cucumber salad with a splash of vinegar and salt is served alongside.
Sale items used: Ground Chuck, Publix Shredded Cheese, Hot House Cucumbers
Prep time: 20 minutes
Serving note: Use 0.5 lb ground chuck (bought as 0.5 lb), 1/4 cup shredded cheese, and 1 cucumber sliced for the salad. Estimated net carbs: about 5g.
Thursday
Meal: Pan-Fried Catfish Fillets with Garlic Butter and Roasted Broccoli
Description: A catfish fillet is pan-fried in butter until golden and finished with a garlic butter sauce. Broccoli florets are roasted until the edges are crisp and served alongside.
Sale items used: Catfish Fillets, Broccoli
Prep time: 30 minutes
Serving note: Use about 0.5 lb catfish (assumed 1 to 2 fillets), 1 tbsp butter, 2 cloves garlic, and 1 cup broccoli florets (about 4 oz) roasted at 425F for 18 to 20 minutes. Estimated net carbs: about 7g.
Friday
Meal: Skillet Marinated Chicken Thighs with Tomato and Cucumber Salad
Description: Marinated boneless chicken thighs are seared in a skillet until browned and cooked through. A fresh tomato and cucumber salad with olive oil and salt balances the plate.
Sale items used: Publix Boneless Skinless Marinated Chicken Thighs, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 25 minutes
Serving note: Use about 2 thighs (roughly 6 oz) from the pack, 1 small tomato (about 4 oz), and 1/2 cucumber. Freeze the remaining thighs for another meal. Estimated net carbs: about 6g.
Recipes:
- Spicy Mediterranean Chicken with Creamy Cucumber Salad
- Chopped Chicken Avocado Tomato Cucumber Salad
- Lemon Dill Chicken Recipe
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Publix Pork Italian Sausage (x1 pack): $5.69
- Broccoli (x1 pack of 2 for $6.00, used across 2 meals): $6.00
- Publix Shredded Cheese (x1 pack of 2 for $5.00): $5.00
- Springer Mountain Farms Ground Chicken Breast (x1 pack): $3.99
- Hass Avocados (x1): $0.99
- Ground Chuck (0.5 lb): $2.50
- Hot House Cucumbers (x1 pack of 2 for $4.00): $4.00
- Catfish Fillets (0.5 lb): $4.00
- Publix Boneless Skinless Marinated Chicken Thighs (x1 pack): $7.99
- Tomatoes on the Vine (0.5 lb): $1.00
Pantry staples needed:
- Butter
- Garlic
- Olive oil
- Salt and pepper
- Taco seasoning (chili powder, cumin, paprika)
- Vinegar (white or apple cider)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Chuck: $4.99/lb
- Publix Fried Chicken Tenders Quick Bites: $5.00 each
- GreenWise Sockeye Salmon Fillets: $22.99
- Bluehouse Atlantic Salmon Fillets: $12.99
- Florida Pink Shrimp: $16.99/lb
- Ribeye Steak: $14.99/lb
- Zenshi Game Day Sushi: $17.99
- The Original Bourbon Marinated Salmon: $7.99
- Catfish Fillets: $7.99/lb
- White Shrimp: $8.99/lb
- Publix Orange Roughy Fillets: $8.99
- Cedar Bay Cedar Planked Atlantic Salmon: $8.99
- GreenWise 92% Lean Ground Beef: $9.99/lb
- Butterball Ground Turkey: $10.99
- GreenWise Alaskan Pollock Fillets: $11.99
- GreenWise Lamb Shoulder Blade Chops: $7.99/lb
- Publix Brisket & Sirloin Craft Burgers: $13.99
- Springer Mountain Farms Ground Chicken Breast: $3.99
- Publix Boneless Skinless Marinated Chicken Thighs: $7.99
- Publix Seasoned Beef Meatballs: $7.99/lb
- GreenWise Angus New York Strip Steak: $20.99/lb
- GreenWise Organic Uncured Turkey Bacon: $5.99
- GreenWise Lean Pork Loin Chops: $6.49/lb
- Heritage Ribeye Steak: $9.99
- GreenWise Lunch Meats: 2 for $10.00
- Just Bare Lightly Breaded Chicken Breast: $9.99
- Publix Pork Italian Sausage: $5.69
- Publix Sliced Pepperoni: 2 for $6.00
- Bubba Burger: $13.99
Deli and prepared on sale:
- Boar's Head Ultimate Whole Sub: $9.49
- Boar's Head Bold Chef Salad: $7.99
- Boar's Head Smokemaster Ham: $10.99/lb
- Mrs. Peter's Dips: $9.99
- Publix Sweet & Spicy Chili Chicken Wings: $8.89
- Publix Pepper or Herb-Coated Salami: 2 for $8.00
- Publix Beer Bratwurst: $5.69
- Publix Pumpkin Spice Flavored Pretzels: $3.49
- Fresh Express Gourmet Café Salads Bowl: 3 for $10.00
- Publix Turkey, Cheddar, & Bacon Pinwheels: $4.29
- Publix Honey Maple Turkey Breast: $8.99/lb
- Publix French Onion Sour Cream Dip: 2 for $6.00
- Publix Stuffed Jalapeño Peppers: $8.99/lb
- Publix Original Popcorn Chicken: $5.69
- Publix Hot Soup: $5.49
Produce on sale:
- Publix Fruit Salad: $3.99/lb
- Red or White Seedless Grapes: $2.99/lb
- Bartlett, Red, or Bosc Pears: $1.99/lb
- Pomegranates: 3 for $10.00
- Blueberries: 2 for $10.00
- Mandarins: $4.99
- Heirloom Pumpkins: $7.49 each
- Hass Avocados: $0.99 each
- Tomatoes on the Vine: $1.99/lb
- Hot House Cucumbers: 2 for $4.00
- Broccoli: 2 for $6.00
- Acorn Squash: $0.99/lb
- Publix Gold Potatoes: $4.99
- Sweet Onions: $4.99
- GreenWise Organic Red or White Seedless Grapes: $3.49/lb
- GreenWise Organic Baby Cut Carrots: 2 for $4.00
- Publix Baby Cut Carrots: 2 for $3.00
- Publix Coleslaw Mix: $1.49
Dairy and eggs on sale:
- Kraft Chunk Cheese: 2 for $6.00
- Publix Shredded Cheese: 2 for $5.00
- GreenWise Organic Liquid Egg Whites: $5.99
- Publix Cheese Slices: 2 for $5.00
- GreenWise Organic Mozzarella String Cheese: $5.49
- Noosa Finest Yoghurt: 10 for $10.00
- Fage Greek Strained Yogurt: 4 for $5.00
- Nestlé Coffee Mate Coffee Creamer: 2 for $7.00
- Pete & Gerry's Organic Brown Eggs: $4.99
Bakery and bread on sale:
- Pumpkin Cake Roll: $6.59
- Tutto Cranberry White Chocolate Bread: $5.99
- Tutto Baguette: $4.99
- Caramel Pecan Crème Cake: $6.99
- Onion Rolls: $3.49
- Cookie Butter Brownies: $5.99
- Bear Claw Pastries: $4.49
- GreenWise Flourless Chocolate Truffle Torte: $11.49
- Small Apple Pie: $3.99
- GreenWise Bagels: $1.99
- Hoagie Rolls: $3.89
- GreenWise Mini Muffins: $5.99
- Tiramisu: $6.99
Pantry on sale:
- Frito Lay Snack Mix: $9.99
- GreenWise Organic Rice: 2 for $7.00
- GreenWise Organic Tea Bags: 2 for $6.00
- GreenWise Organic Agave Sweetener: $5.99
- GreenWise Organic Coconut Aminos: $4.99
- GreenWise Collagen Peptides: $13.99
- GreenWise Organic Animal Crackers: 2 for $7.00
- Ben's Original Ready Rice: 2 for $5.00
- Nutella Biscuits: 2 for $8.00
- Simple Mills Crackers: 2 for $8.00
- Publix Crackers: 2 for $5.00
- Publix Chicken Stock: 2 for $5.00
- Publix Kettle Cooked Chips: 2 for $7.00
- Peet's Ground Coffee: $8.99
Frozen on sale:
- Stouffer's Entrées: 3 for $10.00
- Deep Indian Kitchen Entrées: 2 for $9.00
- Publix Pizza: 2 for $8.00
- Publix Premium Appetizers: $5.99
- Publix Premium Ice Cream: $6.59
🛒 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.
$41.16
for 1 person · $41.16 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of October 07, 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.