Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Skillet Chicken Thighs with Dijon Green Beans
Description: Two bone-in or boneless chicken thighs are seared until crisp and finished in the skillet with a Dijon pan sauce. A generous handful of green beans is sauteed alongside for a low-carb plate.
Sale items used: Publix Chicken Thighs, Publix Green Beans, Publix Dijon Mustard
Prep time: 30 minutes
Serving note: Use about 0.75 lb chicken thighs (2 thighs) and 1 cup (about 4 oz) green beans from the pack, with 1 tbsp Dijon. Buy 1 lb of thighs and use the extra thigh for lunch. Roughly 5g net carbs.
Recipes:
- Easy Chicken Dijon
- Lemon Garlic Butter Chicken and Green Beans Skillet
- Garlic Chicken Thighs and Green Beans Skillet

Tuesday
Meal: Italian Sausage and Zucchini Skillet
Description: Sliced Italian sausage is browned with zucchini half-moons and garlic in one pan. It is a fast, hearty skillet with minimal cleanup.
Sale items used: Publix Pork Italian Sausage, Yellow Squash or Zucchini
Prep time: 20 minutes
Serving note: Use about half the sausage package (2 links) and 1 medium zucchini (the rest of the zucchini is saved for Thursday, so buy 2 total). Cook the remaining sausage links for lunch the next day. Roughly 8g net carbs.
Recipes:
- Quick Keto Italian Sausage Zucchini Skillet (One Pan Meal)
- Keto Zucchini and Sausage - Easy Skillet Recipe
- Garlic Herb Sausage and Zucchini Skillet (Easy One-Pan Low Carb Dinner Recipe)

Wednesday
Meal: Pan-Seared Atlantic Salmon with Lemon Butter and Coleslaw Mix Slaw
Description: One salmon fillet is seared skin-side down and finished with a quick lemon butter sauce. It is served with a crisp slaw made from coleslaw mix, a splash of vinegar, and olive oil.
Sale items used: Publix Atlantic Salmon Fillets, Publix Coleslaw Mix
Prep time: 20 minutes
Serving note: Use 1 salmon fillet (about 6 oz), 1 tbsp butter, 1/2 lemon, and 1 cup coleslaw mix dressed with 1 tbsp olive oil and 1 tsp vinegar. Save the rest of the coleslaw mix for Friday. Roughly 6g net carbs.
Recipes:
- Pan Seared Salmon with Lemon Butter
- Pan Seared Salmon with Lemon Butter Sauce (video) Cooked by Julie
- Pan Seared Salmon with Lemon Garlic Butter Sauce

Thursday
Meal: Roasted Pork Loin Tenderloin with Garlic Zucchini
Description: A pork tenderloin is rubbed with garlic and herbs and roasted until just cooked through. Zucchini is sauteed with garlic in butter to go with it.
Sale items used: Hatfield Pork Loin Tenderloin, Yellow Squash or Zucchini
Prep time: 40 minutes
Serving note: Roast the whole tenderloin (assume about 1 lb) at 425F for 20 to 25 minutes, then eat about 5 oz and slice the rest for leftovers over the next days. Use 1 medium zucchini and 2 cloves garlic. Roughly 6g net carbs.
Recipes:
- Keto Garlic and Herb Pork Tenderloin
- Keto Pork Tenderloin with Garlic Herb Butter
- Keto Oven Roasted Pork Loin with Lemon Herb Sauce

Friday
Meal: Ground Pork Egg Roll Bowls with Coleslaw Mix
Description: Ground pork is browned with garlic, ginger, and soy sauce, then tossed with coleslaw mix until just tender. It gives all the egg roll flavor in a carb-friendly bowl with no wrapper.
Sale items used: Publix Ground Pork, Publix Coleslaw Mix
Prep time: 20 minutes
Serving note: Use 0.5 lb ground pork and the remaining coleslaw mix (about 2 cups), with 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp grated ginger, and 1 clove garlic. Roughly 9g net carbs.
Recipes:
- Pork Egg Roll Bowls
- Keto Egg Roll In A Bowl
- Keto Egg Roll In A Bowl (10 Minute Dinner)

SHOPPING LIST

Buy on sale:
- Publix Chicken Thighs (1 lb): $2.39
- Publix Green Beans (x1 pack, from the 2 for $5.00 deal): $2.50
- Publix Dijon Mustard (x1): $1.79
- Publix Pork Italian Sausage (x1 pack): $5.69
- Yellow Squash or Zucchini (x2): $7.98
- Publix Atlantic Salmon Fillets (x1): $8.99
- Publix Coleslaw Mix (x1): $1.49
- Hatfield Pork Loin Tenderloin (x1): $5.99
- Publix Ground Pork (0.5 lb): $1.75

Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Fresh ginger or ground ginger
- Soy sauce or coconut aminos
- Sesame oil
- Lemon
- White or apple cider vinegar
- Salt, black pepper, dried Italian herbs