Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan is anchored by four genuinely economical proteins: GreenWise Ground Chicken at just $3.99 for the whole tray, Publix Italian Sausage at $5.69 for a 20-oz package, Perdue Boneless Skinless Chicken Breasts at $4.49/lb, and GreenWise Lean Pork Loin Chops at $6.49/lb - all solid everyday values that keep the per-person cost low. The single premium night goes to White Shrimp at $6.99/lb, which is the most affordable of the seafood and steak options on this flyer by a meaningful margin, making it the smartest splurge of the week. The 2 for $4.00 deal on Baby Bella Mushrooms and the 2 for $6.00 deal on Broccoli add low-carb vegetables at strong prices, and the Fresh Attitude Salads at 2 for $6.00 round out the week with variety without adding carbs. The Publix Coleslaw Mix at $1.49 is used as a plain vegetable base with no dressing added from the shopping list, keeping it compliant.

5-DAY MEAL PLAN

Monday
Meal: Skillet-Browned GreenWise Ground Chicken Lettuce Cups with Avocado and Baby Bella Mushrooms
Description: Ground chicken is browned in a skillet with sliced baby bella mushrooms, garlic, and a splash of soy sauce, then spooned into crisp lettuce leaves from the spring mix salad bag and topped with sliced fresh avocado. The combination of savory umami mushrooms, rich avocado, and lean ground chicken makes a satisfying low-carb dinner that comes together in under 30 minutes.
Sale items used: GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) x1 (from the 2 for $4.00 deal, second pkg used Thursday), Green Avocados (Each) x2 (from the 2 for $5.00 deal), Fresh Attitude Salads (Spring Mix, 5-oz pkg) x1 (from the 2 for $6.00 deal, second pkg used Wednesday)
Prep time: 25 minutes
Serving note: 1 tray (16 oz) of ground chicken feeds 4; 1 pkg sliced baby bella mushrooms; 2 avocados sliced and divided among 4 plates; use the spring mix leaves as cups or serve the filling over the greens. Second avocado from the 2-for-$5.00 pair is used here; second salad bag used Wednesday.
Recipes:
- Low Carb Ground Chicken Recipes
- Chicken and Avocado Skillet (low carb/Keto)

Tuesday
Meal: Pan-Seared Publix Italian Sausage with Sauteed Broccoli and Kraft Shredded Cheese
Description: Publix Italian Sausage links are sliced and pan-seared until golden brown, then served alongside broccoli florets sauteed in olive oil with garlic until tender-crisp and finished with a sprinkle of Kraft shredded cheese melted over the top. The pesto provolone cheese inside the sausage adds a herby richness that pairs naturally with the broccoli and melted cheese topping.
Sale items used: Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg), Broccoli (Each bunch) x2 (from the 2 for $6.00 deal), Kraft Shredded Cheese (6 to 8-oz pkg) x1 (from the 2 for $6.00 deal, second pkg used Thursday)
Prep time: 30 minutes
Serving note: One 20-oz pkg of sausage feeds 4 generously; 2 bunches of broccoli cut into florets; 1 pkg shredded cheese divided over 4 portions. Second Kraft Shredded Cheese pkg used Thursday.
Recipes:
- Low Carb Cheesy Sausage and Broccoli Bake

Wednesday
Meal: Garlic-Butter Pan-Seared Perdue Boneless Skinless Chicken Breasts over Arugula Salad with Balsamic Vinegar
Description: Chicken breasts are pounded to even thickness, seasoned with salt, pepper, and garlic, then pan-seared in butter until golden and cooked through, sliced and laid over fresh arugula from the salad bag. A drizzle of GreenWise Organic Balsamic Vinegar over the top ties the warm chicken and peppery greens together into a bright, satisfying plate.
Sale items used: Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever), Fresh Attitude Salads (Arugula, 5-oz pkg) x1 (second bag from the 2 for $6.00 deal), GreenWise Organic Balsamic Vinegar (12.7-oz bot)
Prep time: 35 minutes
Serving note: About 2 lbs of chicken breasts for 4 people at roughly 8 oz per person; 1 salad bag of arugula divided among 4 plates; balsamic vinegar drizzled lightly to taste - the bottle will last well beyond this week.
Recipes:
- Grilled Balsamic Chicken Arugula Salad {Low-Carb}
- Keto Arugula Salad with Balsamic Vinaigrette

Thursday
Meal: Skillet-Cooked GreenWise Lean Pork Loin Chops with Sauteed Baby Bella Mushrooms and Melted Kraft Shredded Cheese
Description: Boneless pork loin chops are seasoned and cooked in a hot skillet until browned on both sides and just cooked through, then topped with the remaining sauteed baby bella mushrooms and a handful of shredded cheese melted over each chop under a lid. The mushrooms and melted cheese create a simple pan sauce effect that keeps the lean chops juicy and flavorful.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) x1 (second pkg from the 2 for $4.00 deal), Kraft Shredded Cheese (6 to 8-oz pkg) x1 (second pkg from the 2 for $6.00 deal)
Prep time: 30 minutes
Serving note: About 2 lbs of pork loin chops for 4 people (roughly one chop per person depending on thickness); 1 pkg sliced mushrooms; 1 pkg shredded cheese divided over 4 chops.
Recipes:
- Pork Chops with Super Creamy Mushroom Sauce
- Bacon and Mushroom Smothered Pork Chops

Friday
Meal: Garlic-Butter Sauteed White Shrimp with Green Beans and Belgioioso Parmesan Cheese
Description: Large white shrimp are peeled, patted dry, and sauteed in garlic butter over high heat until pink and lightly caramelized at the edges, then served over tender-crisp green beans that have been quickly blanched and tossed in the same pan. Freshly grated Belgioioso Parmesan is shaved over the finished dish for a salty, nutty finish that elevates the simple shrimp and vegetable combination.
Sale items used: White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen), Publix Green Beans (1-lb bag), Belgioioso Parmesan Cheese (Located in the Publix Specialty Cheese Section, 8-oz pkg)
Prep time: 25 minutes
Serving note: About 2 lbs of white shrimp for 4 people; 1 lb bag of green beans; 1 pkg Parmesan used for finishing - a small amount per plate goes a long way.
Recipes:
- Creamy Garlic Parmesan Shrimp (Low Carb/Keto Friendly)
- Creamy Garlic Shrimp With Parmesan (Low Carb)
- Low Carb Garlic Parmesan Shrimp over Spaghetti Squash

SHOPPING LIST

Buy on sale:
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray) (x1 tray): $3.99
- Green Avocados (Each) (x2, from the 2 for $5.00 deal): $5.00
- Fresh Attitude Salads (Spring Mix and Arugula, 5-oz pkg) (x2, from the 2 for $6.00 deal): $6.00
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) (x2, from the 2 for $4.00 deal): $4.00
- Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg) (x1): $5.69
- Broccoli (Each bunch) (x2, from the 2 for $6.00 deal): $6.00
- Kraft Shredded Cheese (6 to 8-oz pkg) (x2, from the 2 for $6.00 deal): $6.00
- Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever) (2 lbs): $8.98
- GreenWise Organic Balsamic Vinegar (12.7-oz bot) (x1): $4.79
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics) (2 lbs): $12.98
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen) (2 lbs): $13.98
- Publix Green Beans (1-lb bag) (x1): $2.99
- Belgioioso Parmesan Cheese (Located in the Publix Specialty Cheese Section, 8-oz pkg) (x1): $3.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Soy sauce or coconut aminos (for Monday ground chicken)
- Salt and black pepper
- Red pepper flakes (optional, for sausage night)