Publix Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Chicken Drumsticks with Roasted Broccoli and Cauliflower
Description: Juicy oven-baked chicken drumsticks are seasoned with garlic, paprika, and olive oil, then roasted until the skin is golden and crispy. A generous side of broccoli and cauliflower florets roasted alongside the chicken rounds out this satisfying, low-carb dinner for one.
Sale items used: Publix Chicken Drumsticks (4-lb or more pkg) at $1.99/lb, Broccoli or Cauliflower (each bunch) at 2 for $6.00
Prep time: 15 minutes prep, 40 minutes cook time
Serving note: Use 3 drumsticks (approximately 0.75 lb); purchase the 4-lb pkg and freeze the rest for future meals. Use half a bunch of broccoli and half a bunch of cauliflower from the 2-for-$6.00 deal, saving the rest for Thursday. Total cook time is about 55 minutes - season the drumsticks while the oven preheats to save time.

Tuesday
Meal: Pan-Seared Boneless Skinless Chicken Breast with Sauteed Baby Bella Mushrooms
Description: A single boneless skinless chicken breast is seared in a hot skillet until golden brown and cooked through, then topped with buttery sauteed baby bella mushrooms seasoned with garlic and fresh herbs. This protein-rich, low-carb meal comes together quickly and is deeply satisfying for one.
Sale items used: Publix Boneless Skinless Chicken Breast (4-lb or more pkg) BOGO save up to $5.39/lb, GreenWise Organic Baby Bella Mushrooms (8-oz pkg, sliced) 2 for $5.00
Prep time: 10 minutes prep, 20 minutes cook time
Serving note: Use 1 chicken breast (approximately 0.5 lb); the BOGO deal requires a 4-lb or more package - portion out one breast for tonight and freeze the rest. Use half of one 8-oz pkg of mushrooms (about 4 oz); save the other half or the second pkg for another use. The BOGO price is charged at the regular per-lb rate for the first half of the package weight, with the second half free.

Wednesday
Meal: Pan-Seared Pork Loin Chops with Beefsteak Tomatoes and Fresh Mozzarella
Description: A thick-cut pork loin chop is seasoned and seared in a cast iron skillet until caramelized and juicy, then plated alongside sliced beefsteak tomatoes layered with fresh mozzarella and a drizzle of olive oil and basil. This elegant low-carb plate feels like a restaurant meal at a fraction of the cost.
Sale items used: Publix Assorted Pork Loin Chops (8 chops per pkg) at $3.99/lb, Beefsteak Tomatoes at $1.99/lb, Belgioioso Fresh Mozzarella Cheese (16-oz pkg) at $6.99
Prep time: 10 minutes prep, 15 minutes cook time
Serving note: Use 1 to 2 pork loin chops (approximately 0.5 lb); the 8-chop package will yield multiple meals - freeze remaining chops individually. Use 1 medium beefsteak tomato (approximately 0.5 lb). Use about 3 oz of fresh mozzarella from the 16-oz pkg; store the remainder in water in the fridge for use within a few days.
Recipes:
- Easy and Tasty Mozzarella Pork Chops with Tomato Low Carb Recipe

Thursday
Meal: Lean Ground Beef Skillet with Broccoli and Shredded Cheese
Description: Lean ground beef is browned in a skillet with garlic, onion powder, and cumin, then tossed with tender broccoli florets and finished with a generous handful of melted shredded cheese on top. This one-pan low-carb skillet is hearty, cheesy, and ready in under 25 minutes.
Sale items used: Lean Ground Beef (7% fat, 3-lb or more pkg) at $8.99/lb, Broccoli or Cauliflower (each bunch) at 2 for $6.00, Publix Shredded Cheese or Chunk or Slices (16-oz pkg) 2 for $11.00
Prep time: 5 minutes prep, 20 minutes cook time
Serving note: Use approximately 0.5 lb of lean ground beef; the 3-lb minimum package will leave leftovers - divide and freeze in 0.5-lb portions after purchase. Use the remaining half bunch of broccoli saved from Monday. Use about 2 oz of shredded cheese from the 16-oz pkg; the 2-for-$11.00 deal requires buying 2 packages - store both in the fridge and use throughout the week.
Recipes:
- Low Carb Cheesy Beef and Broccoli Rice Skillet

Friday
Meal: Pan-Seared Hormel Marinated Pork Loin Tenderloin with Savory Umami Seasoned Broccoli and Zucchini
Description: A portion of Hormel marinated pork loin tenderloin is seared in a hot skillet and finished in the oven until perfectly cooked, then served alongside the Publix Savory Umami Seasoned Broccoli and Zucchini bag, which steams up quickly for a flavorful, no-fuss vegetable side. This low-carb pairing is bold in flavor and effortless to prepare on a Friday night.
Sale items used: Hormel Marinated Pork Loin Tenderloin (18.4 or 24-oz pkg) 2 for $12.00, Publix Savory Umami Seasoned Broccoli and Zucchini (19-oz bag) at $5.99
Prep time: 10 minutes prep, 25 minutes cook time
Serving note: The 2-for-$12.00 deal requires buying 2 packages - use one tenderloin this week and freeze the second for a future meal. Slice off approximately 6 to 8 oz for one serving tonight and refrigerate the rest of the opened package for use within 3 to 4 days. Use half the 19-oz broccoli and zucchini bag as a single serving; store the remainder in the fridge for another meal.
Recipes:
- Keto Pork Tenderloin Skillet Dinner

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks, 4-lb pkg (4 lbs): $7.96
- Publix Boneless Skinless Chicken Breast, BOGO 4-lb or more pkg (4 lbs at half price effective rate): $10.78
- GreenWise Organic Baby Bella Mushrooms, sliced 8-oz pkg (x2, required for 2-for-$5.00 deal): $5.00
- Broccoli bunch (x2, required for 2-for-$6.00 deal): $6.00
- Publix Assorted Pork Loin Chops, 8-chop pkg (approximately 2 lbs): $7.98
- Beefsteak Tomatoes (0.5 lb): $1.00
- Belgioioso Fresh Mozzarella Cheese, 16-oz pkg (x1): $6.99
- Lean Ground Beef 7% fat, 3-lb or more pkg (3 lbs, minimum purchase): $26.97
- Publix Shredded Cheese 16-oz pkg (x2, required for 2-for-$11.00 deal): $11.00
- Hormel Marinated Pork Loin Tenderloin (x2, required for 2-for-$12.00 deal): $12.00
- Publix Savory Umami Seasoned Broccoli and Zucchini, 19-oz bag (x1): $5.99

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Paprika
- Cumin
- Onion powder
- Salt and black pepper
- Dried basil or fresh basil
- Cooking spray