Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: Your week at Publix gives you five different proteins, one per night: Italian sausage on Monday, ground chicken on Tuesday, ground chuck on Wednesday, catfish on Thursday, and marinated chicken thighs on Friday. Every dinner is a simple skillet meal built around vegetables, cheese, or avocado instead of tortillas, rice, or buns, which keeps the whole week low-carb. The paired deals also stretch across the week: the broccoli (2 for $6.00) covers Monday and Thursday, the shredded cheese (2 for $5.00) covers Monday and Wednesday, and the cucumbers (2 for $4.00) cover Wednesday and Friday. Tomatoes on the vine round out Tuesday and Friday, and one bag of sweet onions carries you through the early-week skillets, so very little goes to waste.

5-DAY MEAL PLAN

Monday
Meal: Skillet Italian Sausage with Broccoli and Melted Cheese
Description: Sliced Publix Pork Italian Sausage is browned in a skillet with broccoli florets and sweet onion, then topped with Publix Shredded Cheese until melted. It is a hearty, savory one-pan dinner.
Sale items used: Publix Pork Italian Sausage, Broccoli, Sweet Onions, Publix Shredded Cheese
Prep time: 25 minutes
Serving note: 1 package Publix Pork Italian Sausage, 1 package Broccoli (2 for $6.00 deal, buy 2 and use 1 here and 1 on Friday), 1 Sweet Onions bag (use 1 onion tonight), 1 package of Publix Shredded Cheese (2 for $5.00, buy 2 and use 1 here and 1 on Wednesday).
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: Springer Mountain Farms Ground Chicken Breast is browned with onion and taco-style pantry spices, then served over chopped tomatoes with sliced avocado. Cool, crisp, and spiced with no tortillas or rice.
Sale items used: Springer Mountain Farms Ground Chicken Breast, Hass Avocados, Tomatoes on the Vine, Sweet Onions
Prep time: 20 minutes
Serving note: 1 package Springer Mountain Farms Ground Chicken Breast, 3 Hass Avocados, 1 lb Tomatoes on the Vine, 1 Sweet Onions (from the bag bought Monday).

Wednesday
Meal: Cheeseburger Skillet with Ground Chuck and Cucumber Salad
Description: Ground Chuck is browned and crumbled in a skillet, then melted under Publix Shredded Cheese and served with a crisp cucumber and onion salad. Think of a bunless cheeseburger on a plate.
Sale items used: Ground Chuck, Publix Shredded Cheese, Hot House Cucumbers, Sweet Onions
Prep time: 25 minutes
Serving note: 1.5 lbs Ground Chuck, 1 package Publix Shredded Cheese (second of the 2 for $5.00), 2 Hot House Cucumbers (2 for $4.00), 1 Sweet Onions (from the bag).

Thursday
Meal: Pan-Fried Catfish Fillets with Garlic Butter and Roasted Broccoli
Description: Catfish Fillets are pan-fried in butter and garlic until golden, with the second broccoli package roasted alongside. Finish with a squeeze of lemon.
Sale items used: Catfish Fillets, Broccoli
Prep time: 30 minutes
Serving note: 2 lbs Catfish Fillets, 1 package Broccoli (the second of the 2 for $6.00 deal). Butter, garlic, and lemon from the pantry.

Friday
Meal: Skillet Marinated Chicken Thighs with Tomato and Cucumber Salad
Description: Publix Boneless Skinless Marinated Chicken Thighs are seared in a skillet until cooked through and served with a fresh tomato and cucumber salad. Light, juicy, and quick.
Sale items used: Publix Boneless Skinless Marinated Chicken Thighs, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 30 minutes
Serving note: 1 package Publix Boneless Skinless Marinated Chicken Thighs, 1 lb Tomatoes on the Vine, 2 Hot House Cucumbers (from the 2 for $4.00 purchase, Wednesday used 2 so buy a second pair would be needed; use 1 here and 1 Wednesday as the pair is split). Use 1 cucumber on Wednesday and 1 on Friday.
Recipes:
- Spicy Mediterranean Chicken with Creamy Cucumber Salad
- Chopped Chicken Avocado Tomato Cucumber Salad
- Lemon Dill Chicken Recipe

SHOPPING LIST

Buy on sale:
- Publix Pork Italian Sausage (x1 package): $5.69
- Broccoli (x2 packs): $6.00
- Sweet Onions (x1 bag): $4.99
- Publix Shredded Cheese (x2 packs): $5.00
- Springer Mountain Farms Ground Chicken Breast (x1 package): $3.99
- Hass Avocados (x3): $2.97
- Tomatoes on the Vine (2 lbs): $3.98
- Ground Chuck (1.5 lbs): $7.49
- Hot House Cucumbers (x2): $4.00
- Catfish Fillets (2 lbs): $15.98
- Publix Boneless Skinless Marinated Chicken Thighs (x1 package): $7.99

Pantry staples needed:
- Olive oil, butter, garlic, lemon, salt, pepper, taco-style spice blend (no sugar)