Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Publix Pork Picnic with Brussels Sprouts
Description: A small 1 lb pork picnic roast is slow-roasted until tender and crisp-edged, with a single serving eaten tonight. Brussels sprouts roast alongside in the pork drippings for a savory, low-carb plate.
Sale items used: Publix Pork Picnic, Brussels Sprouts
Prep time: 15 minutes active, about 2 hours 30 minutes total
Serving note: Assume a 1 lb bone-in pork picnic roast (cost $2.49). Eat about 4 oz cooked pork and 1 cup halved Brussels sprouts (about 5 g net carbs) with 1 tbsp oil. Roast the pork at 300F for about 2 to 2.5 hours, adding the sprouts for the last 25 minutes at 400F. Make-ahead: roast the pork a day early and reheat; the leftover pork is not used in other planned meals, so freeze it in portions.
Recipes:
- Easy Roasted Pork Shoulder - Low Carb, Keto, Whole30
- Low-Carb Buttered Brussels Sprouts

Tuesday
Meal: Ground Chuck Stuffed Avocado Taco Bowls
Description: Seasoned ground chuck is browned and spooned into a halved avocado for a rich, hand-held taco bowl. Top with diced tomato and a little onion for freshness.
Sale items used: Ground Chuck, Hass Avocados, Beefsteak Tomato, Publix Yellow Onions
Prep time: 20 minutes
Serving note: Assume 0.35 lb ground chuck (about 5.5 oz), 1 avocado, 2 tbsp diced tomato, 1 tbsp diced onion, and 1 tsp taco seasoning (about 6 g net carbs). Buy 0.5 lb ground chuck for practicality; freeze the extra.
Recipes:
- Taco Stuffed Avocado
- Low Carb Taco Stuffed Avocado
- Low Carb Taco Stuffed Avocados

Wednesday
Meal: Pan-Seared Salmon Select Cuts with Garlic Green Beans
Description: One salmon select cut is seared skin-side down until crisp and finished with butter. Green beans are sauteed with garlic for a bright side.
Sale items used: Salmon Select Cuts, Publix Green Beans
Prep time: 20 minutes
Serving note: Use 1 salmon select cut (one portion, about 6 oz) and 1.5 cups green beans (about 6 g net carbs) with 2 cloves garlic, 1 tbsp butter, and salt and pepper. One bag of green beans covers this meal.
Recipes:
- Easy Pan Seared Salmon Recipe (with garlic green beans)
- Garlic Butter Baked Salmon
- Pan Seared Salmon with Citrus Vinegar Glaze and Green Beans

Thursday
Meal: Chorizo and Mushroom Egg Skillet
Description: Crumbled chorizo is browned with sliced mushrooms and onion, then topped with eggs cooked right in the pan. It is a filling, spicy one-pan meal.
Sale items used: Publix Chorizo Pork Sausage, Publix White Mushrooms, Pete & Gerry's Eggs, Publix Yellow Onions
Prep time: 20 minutes
Serving note: Use 1 chorizo link (about 3 oz), 1 cup sliced mushrooms (about 2 g net carbs), 2 tbsp diced onion, and 2 eggs (about 5 g net carbs total). Keep remaining chorizo, mushrooms, and eggs for Friday and other uses.
Recipes:
- Mexican Chorizo and Eggs Recipe (Huevos con Chorizo Skillet)
- Chorizo and Eggs Recipe (Easy One Pan Breakfast!)
- Scrambled Eggs With Chorizo & Mushrooms

Friday
Meal: Skillet Pork Tenderloin Medallions with Mushroom Squash
Description: Pork tenderloin is sliced into medallions and pan-seared until golden. Cubed fall squash cooks with mushrooms in the same skillet for a cozy side.
Sale items used: GreenWise Extra Lean Pork Tenderloins, Fall Hard Squash, Publix White Mushrooms
Prep time: 30 minutes
Serving note: Assume a 0.5 lb portion of pork tenderloin (cost $3.50) cut into 4 medallions. Use 0.25 lb fall squash (about 1 cup cubed, about 8 g net carbs) and 1 cup sliced mushrooms (about 2 g net carbs), with 1 tbsp butter or oil. The second mushroom pack from the 2 for $6 deal covers this and Thursday.
Recipes:
- Keto Pork Tenderloin Medallions in Creamy Mushroom Sauce
- Keto Pork Medallions with Creamy Mushroom Sauce and Roasted Pumpkin
- Keto Pork Medallions with Creamy Mushroom Sauce

SHOPPING LIST

Buy on sale:
- Publix Pork Picnic (1 lb): $2.49
- Brussels Sprouts (x1, from the 2 for $5.00 deal; half price): $2.50
- Ground Chuck (0.5 lb): $2.50
- Hass Avocados (x1): $0.99
- Beefsteak Tomato (0.25 lb): $0.50
- Publix Yellow Onions (x1 bag): $3.99
- Salmon Select Cuts with digital coupon (x1): $6.99
- Publix Green Beans (x1): $2.99
- Publix Chorizo Pork Sausage (x1): $5.69
- Publix White Mushrooms (x2, 2 for $6.00): $6.00
- Pete & Gerry's Eggs (x1 carton): $4.99
- GreenWise Extra Lean Pork Tenderloins (0.5 lb): $3.50
- Fall Hard Squash (0.25 lb): $0.25

Pantry staples needed:
- Olive oil or cooking oil
- Butter
- Garlic
- Salt and pepper
- Taco seasoning
- Smoked paprika or other roasting spices