Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan is built around the Publix sales and keeps carbs low with meat, seafood, avocado and non-starchy vegetables. The 2 for $7.00 broccoli pair covers Tuesday's wings and Wednesday's bunless burgers, and the 2 for $5.00 GreenWise Organic Sour Cream pair becomes Tuesday's dip and Thursday's creamy mustard sauce, so nothing is left over in the fridge. Fall Hard Squash at $1.98 for 2 lbs is your one starchy side on Monday and Thursday (about 9g net carbs per serving), while the four Hass Avocados at $3.96 are split between Wednesday and Friday. Pork shows up twice, as the $7.47 Pork Picnic slow-roasted on Monday and the lean pork loin tenderloin seared on Thursday, and Friday's garlic butter White Shrimp finishes the week in just 20 minutes.

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pork Picnic with Roasted Fall Hard Squash
Description: The Publix Pork Picnic roasts low and slow with a smoked paprika and garlic rub until it is tender enough to pull into juicy pieces. Cubed Fall Hard Squash roasts in the same pan for the last stretch and soaks up the pork drippings.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 20 minutes active, about 3 hours total
Serving note: 3 lbs Publix Pork Picnic and 1 lb Fall Hard Squash for 4 people (about 9g net carbs per serving from the squash). Make-ahead tip: roast the pork up to a day ahead, then reheat covered at 300F for 20 minutes and roast the squash fresh at 425F for 30 minutes while it warms.
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: Publix Chicken Wings are tossed in a salt, paprika, garlic and onion powder rub and baked at high heat until browned and crisp. Broccoli roasts on the same pan, and a cool GreenWise Organic Sour Cream dip seasoned with garlic powder and chives balances the spice.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 55 minutes
Serving note: 3 lbs Publix Chicken Wings, 1 Broccoli (from the 2 for $7.00 pair), and 1 package GreenWise Organic Sour Cream (from the 2 for $5.00 pair) for 4 people. Bake the wings at 425F for 45 to 50 minutes and add the broccoli for the last 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: Ground Sirloin is shaped into four thick patties and pan-seared in a hot skillet, then served without buns. Each plate gets garlic-butter sauteed broccoli, sliced Hass Avocados and a mustard-mayo sauce made with no-sugar-added mayonnaise.
Sale items used: Ground Sirloin, Broccoli, Hass Avocados
Prep time: 30 minutes
Serving note: 1.5 lbs Ground Sirloin (four 6 oz patties), 1 Broccoli (the second one from the 2 for $7.00 pair), and 2 Hass Avocados for 4 people. Do not use ketchup, since it contains sugar.
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: Publix Extra Lean Pork Loin Tenderloins are sliced into medallions and seared in a skillet until browned outside and just cooked through, which keeps the lean meat tender. A quick pan sauce of GreenWise Organic Sour Cream and Dijon mustard goes on top, with roasted Fall Hard Squash on the side.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, GreenWise Organic Sour Cream, Fall Hard Squash
Prep time: 35 minutes
Serving note: 1.5 lbs Publix Extra Lean Pork Loin Tenderloins, 1 package GreenWise Organic Sour Cream (the second one from the 2 for $5.00 pair), and 1 lb Fall Hard Squash for 4 people (about 9g net carbs per serving from the squash).
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: White Shrimp are cooked in a hot skillet with butter, garlic powder, red pepper flakes and a squeeze of lemon juice until pink and glossy. They are served over a plate of sliced Hass Avocados drizzled with olive oil and finished with black pepper.
Sale items used: White Shrimp, Hass Avocados
Prep time: 20 minutes
Serving note: 1.5 lbs White Shrimp and 2 Hass Avocados for 4 people.
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 (3 lbs): $7.47
- Fall Hard Squash (2 lbs): $1.98
- Publix Chicken Wings (3 lbs): $11.97
- Broccoli (1 pair, 2 for $7.00): $7.00
- Ground Sirloin (1.5 lbs): $11.99
- Hass Avocados (x4): $3.96
- Publix Extra Lean Pork Loin Tenderloins (1.5 lbs): $7.49
- GreenWise Organic Sour Cream (1 pair, 2 for $5.00): $5.00
- White Shrimp (1.5 lbs): $13.49

Pantry staples needed:
- Olive oil
- Butter
- Salt and black pepper
- Garlic powder
- Onion powder
- Smoked paprika
- Red pepper flakes
- Dried chives
- Dijon mustard
- Mayonnaise (no sugar added)
- Lemon juice