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 piece of pork picnic is rubbed with smoked paprika, garlic, and cumin, then roasted low and slow until it shreds with a fork. It is served with cubes of olive-oil-roasted fall squash, with enough pork left over for a lunch.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 15 minutes active (about 3 hours total)
Serving note: Buy about 2.5 lb of pork picnic, cut from the larger roast at the meat counter, for about 1 lb of cooked meat after the bone and fat are gone. Serve about 6 oz of pork per person, and save the rest. Roast 1 lb of squash (about 1 cup cubed per person, roughly 9g net carbs) at 400F for 25 minutes. Make-ahead: rub the pork the night before and roast at 300F for 2.5 to 3 hours, until it reaches 195F and shreds easily. Rest it 15 minutes, and put the squash in during the last 30 minutes of pork time, turning the oven up to 400F once the pork is out and resting.
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: Wings are tossed in a sugar-free rub of paprika, garlic powder, and a little baking powder, then baked until crisp. They are served with roasted broccoli florets and a cool sour cream dip with garlic and chives.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 10 minutes active (about 55 minutes total)
Serving note: Use 1.5 lb of wings, about 12 to 14 pieces total, or 6 to 7 per person. Roast 1 broccoli crown (about 3 cups of florets) on the same pan rack or a second tray for the last 20 minutes. Mix 1/3 cup sour cream with 1 minced garlic clove, a squeeze of lemon, salt, and pepper for the dip. Pat the wings dry and toss them with 1 tsp aluminum-free baking powder and the spices. Bake at 425F for 45 to 50 minutes, flipping halfway through.
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 thick sirloin patties are seared in a hot skillet to a juicy medium and served bunless. They come with garlicky sauteed broccoli and fanned slices of ripe avocado.
Sale items used: Ground Sirloin, Broccoli, Hass Avocados
Prep time: 20 minutes
Serving note: Use 0.75 lb of ground sirloin, shaped into two 6 oz patties (1 per person). Saute 1 broccoli crown (about 3 cups of florets) in 1 Tbsp butter or olive oil with garlic for 6 to 8 minutes. Slice 1 avocado per person, for 2 total. Cook the patties 4 to 5 minutes per side over medium-high heat.
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: Pork tenderloin is sliced into medallions and seared golden, then finished in a quick pan sauce of Dijon mustard, garlic, broth, and sour cream. It is served over the same kind of roasted squash cubes as Monday.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, GreenWise Organic Sour Cream, Fall Hard Squash
Prep time: 30 minutes
Serving note: Use one 1 lb tenderloin (assumed weight), sliced into 1-inch medallions, for about 8 oz per person. Roast 1 lb of squash (about 1 cup cubed per person, roughly 9g net carbs) at 400F for 25 minutes while you sear the pork 3 to 4 minutes per side. For the sauce, whisk 1/4 cup sour cream, 1 Tbsp Dijon, and 1/4 cup chicken broth into the pan drippings and simmer 2 minutes.
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 sauteed in a bubbling garlic butter and finished with lemon and parsley. They are served with sliced creamy avocado alongside.
Sale items used: White Shrimp, Hass Avocados
Prep time: 15 minutes
Serving note: Use 1 lb of raw white shrimp (assumed weight), peeled and deveined, which is 0.5 lb per person. Cook in 2 Tbsp butter with 3 minced garlic cloves for 2 to 3 minutes per side, until pink. Slice 1 avocado per person, for 2 total, and finish with lemon juice and a pinch of red pepper flakes.
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 (2.5 lbs): $6.23
- Fall Hard Squash (2 lbs): $1.98
- Publix Chicken Wings (1.5 lbs): $5.99
- Broccoli (x1 pack of 2): $7.00
- GreenWise Organic Sour Cream (x1 pack of 2): $5.00
- Ground Sirloin (0.75 lb): $5.99
- Hass Avocados (x4): $3.96
- Publix Extra Lean Pork Loin Tenderloins (1 lb): $4.99
- White Shrimp (1 lb): $8.99

Pantry staples needed:
- Olive oil
- Butter
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Cumin
- Red pepper flakes
- Aluminum-free baking powder
- Fresh garlic (1 head)
- Dijon mustard
- Chicken broth
- Lemons (2)
- Fresh parsley or chives