Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Roasted Garlic Paprika Chicken Drumsticks with Roasted Broccoli
Description: Six drumsticks are rubbed with garlic and smoked paprika, then roasted until the skin is crisp and the meat is juicy. One head of broccoli roasts on the same pan, so the meal is two servings of high-protein, low-carb comfort food.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 10 minutes prep, 40 minutes cook
Serving note: Buy about 1.75 lb of drumsticks (6 pieces, 3 per person) and 1 broccoli package, cut into florets. Toss the chicken with 1 tbsp olive oil, 2 cloves minced garlic, 2 tsp smoked paprika, salt and pepper. Roast at 425F for 40 minutes, adding the broccoli tossed in 1 tbsp oil for the last 20 minutes. Net carbs are about 8g per serving.
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 and garlic, then simmered with sliced mushrooms and fresh chopped tomatoes until saucy. It makes a hearty one-pan dinner for two with no pasta or rice.
Sale items used: Publix Ground Pork, Publix White Mushrooms, Beefsteak Tomatoes
Prep time: 10 minutes prep, 15 minutes cook
Serving note: Use 1 lb ground pork, 1 package (8 oz) sliced white mushrooms and about 0.75 lb beefsteak tomatoes, chopped. Add 2 cloves garlic, 1.5 tsp Italian seasoning, salt, pepper and a pinch of red pepper flakes. Cook the pork 6 to 7 minutes, add the mushrooms for 5 minutes, then the tomatoes for 5 minutes. Net carbs are about 6g per serving.
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 roast is rubbed with salt, pepper and garlic and slow-roasted until fork-tender. It is served with mushrooms sauteed in garlic butter, with enough pork left over for lunch the next day.
Sale items used: Publix Pork Boston Butt Roast, Publix White Mushrooms
Prep time: 15 minutes prep, 3 hours 30 minutes mostly hands-off roasting
Serving note: Buy a 2 lb Boston butt, which serves two with leftovers. Rub it with 1 tbsp olive oil, 3 cloves garlic, 1 tsp salt, 1 tsp pepper and 1 tsp paprika. Roast covered at 300F for about 3.5 hours until it reaches 195F, then rest for 15 minutes. Timing note: roast it the night before or in the morning and reheat slices in a skillet, or start by 2:30 pm for a 6:30 pm dinner. Saute 1 package (8 oz) sliced mushrooms in 2 tbsp butter with 2 cloves garlic for 8 minutes. Net carbs are about 3g per serving.
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 in garlic butter with a squeeze of lemon. They are served over fresh tomato and sliced avocado for a quick, bright dinner for two.
Sale items used: White Shrimp, Beefsteak Tomatoes, Hass Avocados
Prep time: 10 minutes prep, 8 minutes cook
Serving note: Use 1 lb peeled white shrimp (0.5 lb per person), about 0.5 lb beefsteak tomato, sliced, and 2 avocados (1 per person). Cook the shrimp in 2 tbsp butter and 3 cloves garlic for 2 to 3 minutes per side, then finish with lemon juice, salt and pepper. Net carbs are about 7g per serving.
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: Two thick ground round patties are pan-seared to your preferred doneness and topped with sliced avocado instead of a bun. They are served with crisp roasted broccoli on the side.
Sale items used: Ground Round, Hass Avocados, Broccoli
Prep time: 10 minutes prep, 20 minutes cook
Serving note: Use 1 lb ground round, formed into 2 patties of 8 oz each, and season with salt, pepper and garlic powder. Pan-sear 4 to 5 minutes per side. Top each patty with 1 sliced avocado (2 total) and serve with the second broccoli package, roasted at 425F with 1 tbsp olive oil for 20 minutes. Net carbs are about 9g per serving.
Recipes:
- Bunless Burger with Avocado and Tomato
- Low Carb Hamburgers
- Keto Bunless Burgers

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (1.75 lbs): $3.48
- Broccoli (x1 deal of 2): $6.00
- Publix Ground Pork (1 lb): $3.49
- Publix White Mushrooms (x1 deal of 2): $6.00
- Beefsteak Tomatoes (1.25 lbs): $2.49
- Publix Pork Boston Butt Roast (2 lbs): $5.98
- White Shrimp (1 lb): $9.99
- Hass Avocados (x4): $3.96
- Ground Round (1 lb): $6.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (1 to 2 heads)
- Smoked paprika
- Italian seasoning
- Garlic powder
- Red pepper flakes
- Salt and black pepper
- Lemon (or bottled lemon juice)