Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week at Publix, you get five low-carb dinners built around just three proteins, so the shopping stays simple. Lean Ground Beef anchors Monday's cheeseburger skillet and Friday's beef kofta patties, while the Publix Extra Lean Pork Loin Tenderloin covers Tuesday's roast and Thursday's stir-fry, with White Shrimp in the middle on Wednesday. The 2-for-$6.00 broccoli goes to both pork nights, and the 3-for-$5.00 Hot House Cucumbers cover Monday's side and Friday's salad, so nothing sits in the fridge unused. Each dinner lands at about 4 to 7g net carbs per serving, and the Tillamook Shredded Cheese at 2 for $7.00 melts over Monday's skillet and Tuesday's broccoli.

5-DAY MEAL PLAN

Monday
Meal: Cheeseburger Skillet with Tomatoes and Cucumber Slices
Description: Lean Ground Beef is browned with garlic and onion powder, then simmered briefly with chopped Tomatoes on the Vine and topped with melted Tillamook Shredded Cheese. Serve it straight from the skillet with crisp Hot House Cucumbers on the side, with no bun needed.
Sale items used: Lean Ground Beef, Tomatoes on the Vine, Tillamook Shredded Cheese, Hot House Cucumbers
Prep time: 25 minutes
Serving note: 1.5 lb Lean Ground Beef, 0.75 lb Tomatoes on the Vine, 1 package Tillamook Shredded Cheese, 1 Hot House Cucumber (sliced). Estimated net carbs about 5g 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: Publix Extra Lean Pork Loin Tenderloin is rubbed with garlic, paprika and oregano and roasted at 425 F next to Broccoli florets until just cooked through. The broccoli gets a sprinkle of Tillamook Shredded Cheese for the last few minutes, and the pork is sliced thin to stay juicy.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli, Tillamook Shredded Cheese
Prep time: 35 minutes
Serving note: 1.5 lb Publix Extra Lean Pork Loin Tenderloin, 1 Broccoli (from the 2-for-$6.00 pair), 1 package Tillamook Shredded Cheese. Estimated net carbs 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 sauteed in a hot skillet with butter and plenty of garlic until pink. Halved Tomatoes on the Vine are blistered in the same pan and finished with a squeeze of lemon juice and red pepper flakes.
Sale items used: White Shrimp, Tomatoes on the Vine
Prep time: 20 minutes
Serving note: 1.5 lb White Shrimp, 1 lb Tomatoes on the Vine. Estimated net carbs about 5g 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: Publix Extra Lean Pork Loin Tenderloin is sliced thin and stir-fried over high heat in a large skillet with Broccoli, garlic and ginger. It is finished with soy sauce (or coconut aminos) and a splash of vinegar, with no sugar added.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Broccoli
Prep time: 25 minutes
Serving note: 1.5 lb Publix Extra Lean Pork Loin Tenderloin (sliced thin), 1 Broccoli (the second of the 2-for-$6.00 pair). Estimated net carbs about 7g 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 cumin, paprika, garlic and oregano, shaped into oval patties and pan-seared until browned. They are served with a cool Hot House Cucumbers salad dressed with vinegar, olive oil and salt.
Sale items used: Lean Ground Beef, Hot House Cucumbers
Prep time: 25 minutes
Serving note: 1.5 lb Lean Ground Beef, 2 Hot House Cucumbers (sliced, from the 3-for-$5.00 set). Estimated net carbs about 4g 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 (3 lbs): $20.97
- Publix Extra Lean Pork Loin Tenderloin (3 lbs): $14.97
- White Shrimp (1.5 lbs): $11.99
- Tomatoes on the Vine (1.75 lbs): $4.36
- Broccoli (x2, 2 for $6.00): $6.00
- Hot House Cucumbers (x3, 3 for $5.00): $5.00
- Tillamook Shredded Cheese (x2 packages, 2 for $7.00): $7.00

Pantry staples needed:
- Olive oil
- Butter
- Garlic
- Salt and black pepper
- Paprika
- Ground cumin
- Dried oregano
- Onion powder
- Red pepper flakes
- Ground or fresh ginger
- Soy sauce or coconut aminos (no added sugar)
- Vinegar (red wine or white)
- Lemon juice (no added sugar)