Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Skillet Chicken Thighs with Dijon Green Beans
Description: Bone-in or boneless chicken thighs are seared until crisp, then finished in the same skillet with a sharp Dijon pan sauce. Green beans are sauteed alongside so two people get a complete low-carb plate in one pan.
Sale items used: Publix Chicken Thighs, Publix Green Beans, Publix Dijon Mustard
Prep time: 30 minutes
Serving note: Assume 1.25 lbs chicken thighs (about 4 thighs, 2 per person), 1 package green beans (about 12 oz), 1 tbsp Dijon plus 1 tbsp butter, 2 cloves garlic. Roughly 6g net carbs per serving.
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 browns in a skillet with zucchini and onion until tender and golden. It is a quick one-pan dinner sized for two, with leftovers unlikely.
Sale items used: Publix Pork Italian Sausage, Yellow Squash or Zucchini
Prep time: 25 minutes
Serving note: Use 1 package sausage (about 1 lb, 4 links) and 2 medium zucchini (the $3.99 each item is a bag, so you will have extra zucchini for Thursday). Add 1/4 onion, 1 tsp Italian seasoning, 1 tbsp olive oil. Roughly 7g net carbs per serving.
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: Two salmon fillets are seared skin-side down and basted with lemon butter. A crunchy slaw made from coleslaw mix, olive oil, lemon, and Dijon is served alongside.
Sale items used: Publix Atlantic Salmon Fillets, Publix Coleslaw Mix, Publix Dijon Mustard
Prep time: 20 minutes
Serving note: Use 1 package salmon fillets (about 2 fillets, 6 oz each), 1/2 bag coleslaw mix for the slaw (save the rest for Friday), 2 tbsp butter, 1 lemon, 1 tsp Dijon, 1 tbsp olive oil. Roughly 5g net carbs per serving.
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, then roasted until just blushing pink and sliced. Zucchini coins are sauteed with garlic in the pan for a simple side.
Sale items used: Hatfield Pork Loin Tenderloin, Yellow Squash or Zucchini
Prep time: 40 minutes
Serving note: Use 1 tenderloin (about 1 lb); serve about half and keep the rest for lunches. Roast at 425F for 20-25 minutes to 145F. Use the remaining zucchini, 3 cloves garlic, 1 tbsp olive oil. Roughly 4g net carbs per serving.
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 wilted. Served in bowls with a drizzle of sesame oil and sliced scallions, with no rice needed.
Sale items used: Publix Ground Pork, Publix Coleslaw Mix
Prep time: 20 minutes
Serving note: Assume 1 lb ground pork, the remaining 1/2 bag coleslaw mix, 2 tbsp soy sauce, 1 tsp sesame oil, 1 tsp grated ginger, 2 cloves garlic, 2 scallions. Roughly 8g net carbs per serving.
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 (1.25 lbs): $2.99
- Publix Green Beans (x1 pack, from the 2 for $5.00 deal at $2.50 each): $2.50
- Publix Pork Italian Sausage (x1): $5.69
- Yellow Squash or Zucchini (x1): $3.99
- Publix Atlantic Salmon Fillets (x1): $8.99
- Publix Coleslaw Mix (x1): $1.49
- Hatfield Pork Loin Tenderloin (x1): $5.99
- Publix Ground Pork (1 lb): $3.49

Pantry staples needed:
- Dijon mustard, butter, olive oil, sesame oil, soy sauce, garlic, fresh ginger, onion, scallions, lemons, Italian seasoning, salt, pepper