Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic with Roasted Fall Hard Squash
Description: A small bone-in pork picnic is rubbed with spices and roasted low and slow until it pulls apart. It is served with a modest portion of caramelized roasted squash to keep net carbs low.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 15 minutes active, about 2 hours 30 minutes total
Serving note: Buy a 2 lb bone-in portion of pork picnic (ask the meat counter to cut one, since whole picnics run 6-8 lb). Eat about 5 oz cooked pork with 4 oz (about 1 cup cubed) roasted squash, roughly 8g net carbs. Roast the pork at 300F for 2 to 2.5 hours until tender. To save time, roast it the day before and reheat slices in a skillet. Refrigerate the leftover pork for low-carb lunches. Roast the squash at 400F for 25 minutes while the pork rests.
Recipes:
- Slow Roasted Pork Picnic with Roasted Fall Hard Squash

Tuesday
Meal: Dry-Rub Baked Chicken Wings with Roasted Broccoli and Sour Cream Dip
Description: Crisp oven-baked wings are coated in a salt, paprika, and garlic dry rub and served with roasted broccoli florets. A cool sour cream dip with herbs balances the spice.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 10 minutes active, 50 minutes total
Serving note: Use 1 lb chicken wings (about 6 to 8 wings), $3.99 at the sale price. Use 2 cups broccoli florets from one head and 1/4 cup sour cream for the dip, for about 10g net carbs total. Bake the wings at 425F for 45 minutes, flipping once. Add the broccoli to the oven for the final 20 minutes.
Recipes:
- Low Carb Baked Chicken Wings with Epic Dry Rub
- Easy Dry Rub Chicken Wings in Oven or Air Fryer - Low Carb Yum
- Dry Rub Baked Chicken Wings - Chef Lola's Kitchen

Wednesday
Meal: Bunless Skillet Sirloin Burgers with Sauteed Broccoli and Sliced Hass Avocados
Description: Two juicy sirloin patties are seared in a hot skillet and served without a bun. They come with garlic-sauteed broccoli and fresh sliced avocado on the side.
Sale items used: Ground Sirloin, Broccoli, Hass Avocados
Prep time: 20 minutes
Serving note: Buy 0.5 lb ground sirloin and form two 4 oz patties. Use 2 cups florets from the second broccoli head and 1 whole Hass avocado, for about 11g net carbs. Sear the patties 4 to 5 minutes per side, then saute the broccoli in the same skillet with garlic.
Recipes:
- Epic Bunless Keto Burger Recipe
- BunLess Burgers
- Bunless Burger Recipe

Thursday
Meal: Pan-Seared Pork Loin Tenderloin Medallions with Creamy Mustard Sauce and Roasted Fall Hard Squash
Description: Tenderloin is sliced into medallions, seared golden, and finished in a quick pan sauce of mustard, broth, and sour cream. A small portion of roasted squash rounds out the plate.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, GreenWise Organic Sour Cream, Fall Hard Squash
Prep time: 25 minutes
Serving note: Buy a 0.5 lb piece of pork tenderloin, sliced into 1-inch medallions. Use 4 oz roasted squash (about 8g net carbs) and 2 tbsp sour cream stirred into the sauce with Dijon mustard and a splash of broth, about 10g net carbs total. Roast the squash at 400F for 25 minutes while you sear the pork, 3 to 4 minutes per side.
Recipes:
- Creamy Dijon Pork Tenderloin Medallions (Tender And Juicy!) - Easy Low Carb
- Pan Seared Pork Tenderloin Medallions with Mustard Cream Sauce
- Pork Medallions with Creamy Dijon Mustard Sauce - Seasons and Suppers

Friday
Meal: Garlic Butter Skillet White Shrimp with Sliced Hass Avocados
Description: Large white shrimp are cooked in a sizzling skillet with plenty of garlic butter and lemon. They are served alongside cool sliced avocado.
Sale items used: White Shrimp, Hass Avocados
Prep time: 15 minutes
Serving note: Buy 0.5 lb peeled white shrimp (the weight assumed for one main dish) and use 1 whole Hass avocado, for about 5g net carbs. Cook the shrimp 2 to 3 minutes per side in 1 tbsp butter with 2 cloves minced garlic, then finish with lemon juice and parsley.
Recipes:
- Keto Garlic Butter Shrimp Skillet (13-Minute Dinner) - Mama Bear's Cookbook
- Garlic Butter Shrimp Recipe (Quick & Delish!)) - Easy Low Carb
- The Perfect Garlic Butter Shrimp - Alphafoodie

SHOPPING LIST

Buy on sale:
- Publix Pork Picnic (2 lbs): $4.98
- Fall Hard Squash (1 lb): $0.99
- Publix Chicken Wings (1 lb): $3.99
- Broccoli (x1 pack of 2): $7.00
- GreenWise Organic Sour Cream (x1 pack of 2): $5.00
- Ground Sirloin (0.5 lb): $4.00
- Hass Avocados (x2): $1.98
- Publix Extra Lean Pork Loin Tenderloins (0.5 lb): $2.50
- White Shrimp (0.5 lb): $4.50

Pantry staples needed:
- Olive oil or avocado oil
- Butter
- Salt and black pepper
- Smoked paprika, garlic powder, onion powder, and chili powder for the rubs
- Baking powder (aluminum-free, for crisp wings)
- Fresh garlic
- Dijon mustard
- Chicken broth
- Lemon
- Dried herbs or fresh parsley and chives