Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's dinners keep the carbs low by skipping rice and pasta and building each night around a protein and a vegetable. Monday starts with skillet chicken thighs and Dijon green beans, and Wednesday's pan-seared salmon is the priciest stop at $17.98 for two packages. Pork shows up three times, as Italian sausage on Tuesday, roasted pork loin tenderloin on Thursday, and ground pork egg roll bowls on Friday, so each night still tastes different. The two bags of coleslaw mix at $2.98 cover both the Wednesday slaw and the Friday bowls, and the two zucchini work for Tuesday's skillet and Thursday's roast. Every dinner takes 45 minutes or less, so you can cook fresh each night without much fuss.

5-DAY MEAL PLAN

Monday
Meal: Skillet Chicken Thighs with Dijon Green Beans
Description: Bone-in or boneless Publix Chicken Thighs are seared in a skillet until crisp, then finished with a Dijon pan sauce. Green beans are sauteed alongside in the same pan.
Sale items used: Publix Chicken Thighs, Publix Green Beans, Publix Dijon Mustard
Prep time: 35 minutes
Serving note: 2 lbs Publix Chicken Thighs, 1 pack Publix Green Beans (2 for $5.00 deal, buy 2 packs for use Monday and Friday... only 1 pack used Monday), 1 jar Publix Dijon Mustard (small amount used).
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 Publix Pork Italian Sausage is browned, then tossed with zucchini and finished with a little cream cheese for a creamy sauce. Everything cooks in one skillet.
Sale items used: Publix Pork Italian Sausage, Yellow Squash or Zucchini, Publix Cream Cheese
Prep time: 30 minutes
Serving note: 1 package Publix Pork Italian Sausage, 1 Yellow Squash or Zucchini (use as 1 each priced item), 1 pack Publix Cream Cheese (from the 3 for $5.00 deal, buy 3 to get the deal price).
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: Publix Atlantic Salmon Fillets are pan-seared skin-side down until crisp. Served with a crunchy slaw of Publix Coleslaw Mix dressed with olive oil, vinegar and Dijon, with no sugar added.
Sale items used: Publix Atlantic Salmon Fillets, Publix Coleslaw Mix
Prep time: 25 minutes
Serving note: 2 packages Publix Atlantic Salmon Fillets, 1 bag Publix Coleslaw Mix; use only the plain mix with the no-sugar dressing.
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: Hatfield Pork Loin Tenderloin is rubbed with garlic and herbs and roasted in the oven until just cooked through, then sliced. Zucchini is roasted on the same pan for the last 15 minutes.
Sale items used: Hatfield Pork Loin Tenderloin, Yellow Squash or Zucchini
Prep time: 45 minutes
Serving note: 1 Hatfield Pork Loin Tenderloin (about 1.25 lbs), 1 Yellow Squash or Zucchini. Lean cut, so slice thin and do not overcook.
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: Publix Ground Pork is browned with garlic, ginger and soy-free seasoning, then stir-fried with Publix Coleslaw Mix until just tender. Served in bowls without wrappers or rice.
Sale items used: Publix Ground Pork, Publix Coleslaw Mix
Prep time: 25 minutes
Serving note: 1.5 lbs Publix Ground Pork, 1 bag Publix Coleslaw Mix.
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 (2 lbs): $4.78
- Publix Green Beans (x1 pack): $2.50
- Publix Pork Italian Sausage (x1 package): $5.69
- Yellow Squash or Zucchini (x2): $7.98
- Publix Cream Cheese (x1 pack): $1.67
- Publix Atlantic Salmon Fillets (x2 packages): $17.98
- Publix Coleslaw Mix (x2 bags): $2.98
- Hatfield Pork Loin Tenderloin (x1 package): $5.99
- Publix Ground Pork (1.5 lbs): $5.24

Pantry staples needed:
- Olive oil, butter, garlic, fresh herbs, salt, pepper, lemon, vinegar, ginger, Dijon mustard (or Publix Dijon Mustard from your pantry), coconut aminos or similar sugar-free seasoning