Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Roasted Garlic Paprika Chicken Drumsticks with Roasted Broccoli
Description: Three drumsticks are rubbed with garlic and smoked paprika, then roasted until the skin is crisp and the meat is juicy. They are served with a generous portion of broccoli roasted on the same pan.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 50 minutes
Serving note: Buy about 1 lb of drumsticks (3 to 4 pieces) and use 3 for dinner. Use about 1.5 cups of broccoli florets (roughly half of one pack), tossed with 1 tsp oil, salt and pepper. Rub the drumsticks with 1 tsp paprika, 1 minced garlic clove, 1 tsp oil, salt and pepper. Roast at 425F for 40 to 45 minutes, adding the broccoli for the last 20 minutes. Refrigerate the extra drumstick for a snack or lunch. Net carbs are about 6g.
Recipes:
- Garlic and Paprika Chicken
- Oven Baked Chicken Drumsticks
- Crispy Low-Carb Baked Chicken Drumsticks

Tuesday
Meal: Italian-Spiced Ground Pork and Mushroom Skillet with Tomatoes
Description: Ground pork is browned with Italian seasoning, sliced mushrooms and fresh tomato for a quick one-pan dinner. The tomato breaks down into a light sauce with no sugar or pasta.
Sale items used: Publix Ground Pork, Publix White Mushrooms, Beefsteak Tomatoes
Prep time: 25 minutes
Serving note: Use 0.5 lb of ground pork (assumed total weight 0.5 lb), 1 cup of sliced mushrooms (about half of one pack), and 1 medium beefsteak tomato, diced (about 0.4 lb). Season with 1 tsp Italian seasoning, 1 minced garlic clove, salt and pepper, and cook in 1 tsp oil. Net carbs are about 7g.
Recipes:
- Keto Pork and Mushroom Skillet Recipe
- Easy Italian Pork Zucchini Skillet
- Low Carb Ground Beef and Mushroom Skillet

Wednesday
Meal: Slow-Roasted Boston Butt Roast with Garlic Butter Mushrooms
Description: A small Boston butt is roasted low and slow until it shreds easily with a fork. It is served with mushrooms sauteed in garlic butter.
Sale items used: Publix Pork Boston Butt Roast, Publix White Mushrooms
Prep time: 3 hours (15 minutes active)
Serving note: Buy a 1.5 lb roast (assumed total weight 1.5 lb). Rub it with 1 tsp salt, 1 tsp paprika, 1 tsp garlic powder and pepper, then roast at 300F for about 2.5 hours, until tender. Timing note: start the roast mid-afternoon, or roast it the day before and reheat slices in a skillet. Plan on about 5 oz of pork for dinner and save the rest for lunches. Saute the remaining 1 cup of mushrooms in 1 tbsp butter with 1 minced garlic clove for about 8 minutes. Net carbs are about 4g.
Recipes:
- Pork Butt Roast/Boston Butt Roast with Mushroom Gravy
- Roasted Garlic Butter Mushrooms
- Garlic Butter Roasted Mushrooms

Thursday
Meal: Garlic Butter Skillet White Shrimp with Tomato and Avocado
Description: White shrimp are seared in a hot skillet and finished with garlic butter. They are served with fresh tomato and creamy avocado.
Sale items used: White Shrimp, Beefsteak Tomatoes, Hass Avocados
Prep time: 15 minutes
Serving note: Use 0.5 lb of peeled white shrimp (assumed total weight 0.5 lb), 1 tbsp butter, 2 minced garlic cloves, and the juice of a lemon wedge. Add 1 medium beefsteak tomato, sliced (about 0.3 lb), and half a Hass avocado, sliced. Cook the shrimp for 2 to 3 minutes per side. Save the other avocado half for Friday, or use a second avocado if you prefer. Net carbs are about 5g.
Recipes:
- Skillet Shrimp with Tomato and Avocado
- Garlic Butter Shrimp
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal

Friday
Meal: Bunless Pan-Seared Ground Round Burgers with Avocado and Roasted Broccoli
Description: A thick ground round patty is pan-seared to your preferred doneness and served without a bun. It comes with sliced avocado and crisp roasted broccoli.
Sale items used: Ground Round, Hass Avocados, Broccoli
Prep time: 30 minutes
Serving note: Use 0.5 lb of ground round (assumed total weight 0.5 lb), formed into one or two patties and seasoned with salt, pepper and garlic powder. Pan-sear for 4 to 5 minutes per side. Serve with half to one whole avocado, sliced, and 1.5 cups of broccoli florets roasted at 425F for 20 minutes with 1 tsp oil. Net carbs are about 7g.
Recipes:
- Bunless Burger with Avocado and Tomato
- Low Carb Hamburgers
- Keto Bunless Burgers

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (1 lb): $1.99
- Broccoli (x2 packs, 2 for $6.00): $6.00
- Publix Ground Pork (0.5 lb): $1.75
- Publix White Mushrooms (x2 packs, 2 for $6.00): $6.00
- Beefsteak Tomatoes (1 lb): $1.99
- Publix Pork Boston Butt Roast (1.5 lbs): $4.49
- White Shrimp (0.5 lb): $5.00
- Hass Avocados (x2): $1.98
- Ground Round (0.5 lb): $3.50

Pantry staples needed:
- Olive oil or cooking oil
- Butter
- Fresh garlic or garlic powder
- Paprika
- Italian seasoning
- Salt and black pepper
- Lemon or lemon juice