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 onion and mustard, then topped with melted cheddar for a bunless cheeseburger in one pan. It is served with juicy vine 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 0.75 lb lean ground beef (half of the 1.5 lb purchased), 3/4 cup shredded cheese, 1/2 lb tomatoes (about 2 medium), and 1 cucumber sliced. Net carbs are about 6g per serving.
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 garlic and herb rubbed pork tenderloin is roasted until just pink and sliced into medallions for two, with extra for leftovers. Broccoli florets roast alongside and finish with melted shredded cheese on top.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli, Tillamook Shredded Cheese
Prep time: 35 minutes
Serving note: Assumed 1.5 lb pork bought in total; roast 1 lb tonight (about 8 oz per person) and save 0.5 lb for Thursday. Use 1 head broccoli (about 3 cups florets) and 3/4 cup shredded cheese. Net carbs are about 6g per serving.
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 seared in a hot skillet with plenty of garlic and butter until pink and glossy. Vine tomatoes are blistered in the same pan, and a handful of spinach is wilted into the sauce.
Sale items used: White Shrimp, Tomatoes on the Vine, Publix Spinach
Prep time: 20 minutes
Serving note: Use 1 lb peeled white shrimp (assumed 1 lb total, about 8 oz per person), 1/2 lb tomatoes, and about half the bag of spinach (save the rest for lunch). Net carbs are about 6g per serving.
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 reserved pork tenderloin are stir-fried over high heat with fresh ginger and garlic. Broccoli florets are added for a quick, savory dinner, finished with soy sauce and sesame oil.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli
Prep time: 25 minutes
Serving note: Use the 0.5 lb pork saved from Tuesday (assumed 0.5 lb total, sliced thin), 1 head broccoli (about 3 cups florets), 1 tbsp grated ginger, and 3 cloves garlic. Season with soy sauce or coconut aminos only, with no sugar. Net carbs are about 8g per serving.
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 onion, garlic, cumin, coriander, and cinnamon, shaped into 4 oval patties, and seared until browned. They are served with a cool cucumber salad dressed with vinegar, olive oil, and black pepper.
Sale items used: Lean Ground Beef, Hot House Cucumbers
Prep time: 25 minutes
Serving note: Use the remaining 0.75 lb lean ground beef (of the 1.5 lb purchased), 2 cucumbers sliced for the salad, and 1/4 cup finely grated onion in the patties. Net carbs are about 6g per serving.
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 (1.5 lbs): $10.49
- Publix Extra Lean Pork Loin Tenderloin (1.5 lbs): $7.49
- White Shrimp (1 lb): $7.99
- Tomatoes on the Vine (1 lb): $2.49
- Hot House Cucumbers (x1 pack of 3): $5.00
- Broccoli (x1 pack of 2): $6.00
- Tillamook Shredded Cheese (x1 pack of 2 bags): $7.00
- Publix Spinach (x1 bag): $1.99

Pantry staples needed:
- Olive oil or avocado oil
- Butter
- Garlic
- Fresh ginger
- Yellow onion
- Soy sauce or coconut aminos
- Toasted sesame oil
- Yellow mustard
- Red wine vinegar or white vinegar
- Salt and black pepper
- Cumin, ground coriander, cinnamon, paprika
- Dried Italian herbs
- Red pepper flakes