Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Cheeseburger Skillet with Tomatoes and Cucumber Slices
Description: Browned lean ground beef is simmered with diced onion and topped with melted shredded cheese, all in one skillet. It is served with fresh tomato wedges and crisp cucumber slices on the side.
Sale items used: Lean Ground Beef, Tillamook Shredded Cheese, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 20 minutes
Serving note: Use 0.5 lb lean ground beef (from a 1 lb package, the rest is saved for Friday), 1/4 cup shredded cheese, 1 small tomato, and 1/2 cucumber. Season with salt, pepper, garlic powder, and a little mustard. About 6g net carbs.
Recipes:
- Low Carb Burger Skillet
- Low Carb Cheeseburger In Bowl
- Keto American Cheeseburger Skillet

Tuesday
Meal: Roasted Pork Loin Tenderloin with Cheesy Roasted Broccoli
Description: A seasoned pork tenderloin portion is roasted until juicy and sliced. It is served with broccoli florets roasted until crisp-edged and finished with melted cheese.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli, Tillamook Shredded Cheese
Prep time: 35 minutes
Serving note: Buy 1 lb pork tenderloin and use 0.5 lb (about 8 oz raw) tonight, saving the other 0.5 lb for Thursday. Use 1 broccoli crown (about 2 cups florets) and 1/4 cup shredded cheese. Roast at 425F for 20 to 25 minutes, until the pork reaches 145F. About 8g net carbs.
Recipes:
- Keto Pork Loin Roast with Oven-Roasted Vegetables
- Roast Pork Tenderloin with Lemony Broccoli
- Garlic Pork Tenderloin with Broccoli Keto Recipe

Wednesday
Meal: Garlic Butter White Shrimp Skillet with Blistered Tomatoes
Description: White shrimp are sauteed in garlic butter until pink and tender. Tomatoes are blistered in the same pan until they burst and make a light sauce, with a handful of spinach wilted in at the end.
Sale items used: White Shrimp, Tomatoes on the Vine, Publix Spinach
Prep time: 15 minutes
Serving note: Use 0.5 lb peeled and deveined white shrimp (buy 0.5 lb), 0.4 lb tomatoes (about 2 small vine tomatoes or a small handful), and 2 cups spinach. Cook in 1 tbsp butter with 2 cloves garlic and a squeeze of lemon. About 8g net carbs.
Recipes:
- Garlic Shrimp with Blistered Tomatoes
- Garlic Butter Shrimp
- Garlic Butter Keto Shrimp Skillet

Thursday
Meal: Pork and Broccoli Stir-Fry with Ginger and Garlic
Description: Thin slices of the leftover pork tenderloin are stir-fried hot and fast with broccoli florets, fresh ginger, and garlic. A light soy and sesame sauce coats everything with no sugar added.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli
Prep time: 20 minutes
Serving note: Use the remaining 0.5 lb pork tenderloin (about 8 oz), sliced thin, and 1 broccoli crown (about 2 cups florets, the second from the 2-pack). Use 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp grated ginger, and 2 cloves garlic. About 9g net carbs.
Recipes:
- Chinese Ginger Pork Stir Fry Recipe
- Pork and Broccoli Stir-Fry with Ginger
- Keto Pork Stir-Fry with Broccoli Recipe

Friday
Meal: Pan-Seared Beef Kofta Patties with Cucumber Salad
Description: Lean ground beef is mixed with cumin, coriander, paprika, garlic, and parsley, shaped into oval patties, and seared until browned. It is served with a cool cucumber and tomato salad dressed with olive oil and vinegar.
Sale items used: Lean Ground Beef, Hot House Cucumbers, Tomatoes on the Vine
Prep time: 25 minutes
Serving note: Use the remaining 0.5 lb lean ground beef (formed into 2 to 3 patties), 1 cucumber sliced, and 1 small tomato diced for the salad. Dress with 1 tbsp olive oil and 1 tbsp red wine vinegar. About 7g net carbs.
Recipes:
- Beef Kofta Patties with Cucumber Salad
- Beef Kofta Kebabs with Cucumber Salad & Tzaziki Sauce
- Grilled Spiced Beef Patties with Cucumber Herb Salad

SHOPPING LIST

Buy on sale:
- Lean Ground Beef (1 lb): $6.99
- Publix Extra Lean Pork Loin Tenderloin (1 lb): $4.99
- White Shrimp (0.5 lb): $4.00
- Tomatoes on the Vine (1 lb): $2.49
- Broccoli (x1 deal, 2 crowns): $6.00
- Hot House Cucumbers (x1 pack of 3): $5.00
- Tillamook Shredded Cheese (x1 deal, 2 bags): $7.00
- Publix Spinach (1 bag): $1.99

Pantry staples needed:
- Butter
- Olive oil
- Sesame oil
- Soy sauce
- Red wine vinegar
- Fresh garlic
- Fresh ginger
- Onion
- Lemon juice
- Yellow mustard
- Salt and black pepper
- Garlic powder
- Cumin
- Coriander
- Paprika
- Dried or fresh parsley