Publix Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan keeps things low-carb and satisfying by leaning on Publix's sale proteins, from Monday's baked chicken drumsticks to Tuesday's skillet bratwurst with mushrooms, Wednesday's seared pork tenderloin, Thursday's ground beef and broccoli stir-fry, and Friday's baked salmon fillets. You'll get double duty out of that 2-for-$6.00 broccoli pack, using one head roasted alongside Monday's chicken and saving the second head for Thursday's stir-fry, which is a smart way to stretch a sale item across the week. Each dinner is built around a different cooking method, baking, skillet searing, and roasting, so you're not stuck doing the same routine every night, and the flavors stay varied even while the ingredient list stays simple. By Friday, the fresh romaine and tomato salad alongside the salmon gives you a light, crisp finish after a week of heartier mains.

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Drumsticks with Roasted Broccoli
Description: Crispy oven-baked chicken drumsticks seasoned simply and roasted alongside broccoli florets. A straightforward, low-carb weeknight dinner with minimal cleanup.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 45 minutes
Serving note: 2 lbs Publix Chicken Drumsticks, 1 head of the Broccoli 2 for $6.00 pack (reserve second head for Thursday)
Recipes:
- Baked Chicken Drumsticks Recipe for a Healthy Meal
- One Pan Chicken and Veggies Bake for an Easy Meal - Low Carb Yum
- Baked Chicken Drumsticks - with crispy skin and juicy chicken!

Tuesday
Meal: Skillet Bratwurst with Sauteed Mushrooms
Description: Sliced bratwurst pan-seared until browned, then finished in a skillet with sauteed mushrooms. A hearty, savory dinner with a rich pan flavor.
Sale items used: Publix Bratwurst Pork Sausage, Publix White Mushrooms
Prep time: 25 minutes
Serving note: 1 package Publix Bratwurst Pork Sausage (feeds 4), 1 pack Publix White Mushrooms 2 for $6.00 (reserve second pack for another week or discard)
Recipes:
- Low Carb Sausage And Mushrooms Recipe

Wednesday
Meal: Pan-Seared Pork Tenderloin with Roasted Squash
Description: Pork loin tenderloin seared for a golden crust then sliced, served alongside oven-roasted fall hard squash. A comforting, protein-rich dinner with natural sweetness from the squash.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Fall Hard Squash
Prep time: 40 minutes
Serving note: 2 lbs Publix Extra Lean Pork Loin Tenderloins, 2 lbs Fall Hard Squash
Recipes:
- Perfectly Baked Pork Tenderloin | Love Your Taste Buds
- Roast Pork Tenderloin with Butternut Squash - Savoring Italy
- Pork Tenderloin with Roasted Veggies (Keto) - Easy Peasy Meals

Thursday
Meal: Skillet Ground Beef and Broccoli Stir-Fry
Description: Lean ground beef browned and tossed with broccoli florets in a quick skillet stir-fry seasoned with garlic. A fast, filling dinner with a different cooking style from earlier in the week.
Sale items used: Lean Ground Beef, Broccoli
Prep time: 25 minutes
Serving note: 2 lbs Lean Ground Beef, remaining head from the Broccoli 2 for $6.00 pack purchased Monday
Recipes:
- Ground Beef And Broccoli Recipe | Low Carb Ground Beef Recipe
- Easy Ground Beef and Broccoli (Ready in 25 Minutes) - Eating Bird Food
- Keto Ground Beef and Broccoli (10-Minute Stir Fry)

Friday
Meal: Baked Salmon Fillets with Romaine and Tomato Salad
Description: Publix Atlantic Salmon Fillets baked until flaky, served with a fresh romaine and beefsteak tomato salad. A light, protein-forward dinner to close the week.
Sale items used: Publix Atlantic Salmon Fillets, Garden Life Romaine Leaves, Beefsteak Tomato
Prep time: 30 minutes
Serving note: 1 package Publix Atlantic Salmon Fillets (4 fillets), 1 package Garden Life Romaine Leaves, 1 lb Beefsteak Tomato
Recipes:
- Greek Salmon Salad: Healthy Low Carb Recipe
- Salmon Cobb Salad with Avocado and Bacon (Whole30, Keto) The Paleo Running Momma
- Salmon Avocado Salad - Low Carb (Keto) - Easy Peasy Meals

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (2 lbs): $3.98
- Broccoli (2 for $6.00 pack, used across Monday and Thursday): $6.00
- Publix Bratwurst Pork Sausage (1 package): $5.69
- Publix White Mushrooms (2 for $6.00 pack): $6.00
- Publix Extra Lean Pork Loin Tenderloins (2 lbs): $9.98
- Fall Hard Squash (2 lbs): $2.58
- Lean Ground Beef (2 lbs): $17.98
- Publix Atlantic Salmon Fillets (1 package): $8.99
- Garden Life Romaine Leaves (1 package): $3.99
- Beefsteak Tomato (1 lb): $2.49

Pantry staples needed:
- Olive oil
- Garlic
- Salt and pepper
- Paprika or other dried spices
- Lemon (optional, for salmon)