Lidl Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Bone-In Chicken Thighs with Orzo and Greek Tomato Sauce
Description: Two bone-in chicken thighs are seared until golden and crispy, then simmered in a bright Greek tomato sauce over a bed of tender orzo pasta. This satisfying single-serving dinner comes together in one skillet with bold Mediterranean flavor.
Sale items used: Fresh bone-in chicken thighs ($0.99/lb), Eridanous orzo pasta ($1.09), Eridanous Greek tomato sauce ($2.29), Eridanous extra virgin olive oil spray ($4.99)
Prep time: 40 minutes
Serving note: Use approximately 0.75 lb of bone-in chicken thighs (about 2 thighs) at $0.99/lb, costing roughly $0.74. Cook 1/3 cup dry orzo and use about half the jar of tomato sauce, saving the rest for another meal.
Recipes:
- One Pot Chicken and Orzo

Tuesday
Meal: Skillet Ground Turkey with Marinated Roasted Red Peppers and Combino Spaghetti
Description: A half-pound of lean ground turkey is browned in a skillet with sweet marinated roasted red peppers and tossed with thin Combino spaghetti for a quick weeknight meal. A pinch of crushed red pepper adds a gentle kick to this simple, satisfying plate.
Sale items used: Fresh ground turkey 85% lean ($3.99), Eridanous marinated roasted red peppers ($2.99), Combino thin spaghetti ($0.98), Crushed red pepper ($0.99)
Prep time: 25 minutes
Serving note: Use half the package of ground turkey (about 0.5 lb) and refrigerate the rest for another use. Cook about 2 oz of spaghetti and use roughly half the jar of roasted red peppers.

Wednesday
Meal: Braised Boneless Country Style Ribs with Artichoke, Olives, and Capers over Orzo
Description: One or two boneless country style ribs are slow-braised in a savory mixture of artichoke quarters, Kalamon olives, and capers until fork-tender, then served over fluffy orzo. The briny, rich braising liquid doubles as a sauce that soaks beautifully into the pasta.
Sale items used: Fresh boneless country style ribs ($2.99), Eridanous artichoke quarters with Kalamon olives and capers in oil ($2.49), Eridanous orzo pasta ($1.09), Eridanous capers ($1.29)
Prep time: 75 minutes
Serving note: Buy one package of country style ribs and use 1 to 2 ribs (about 0.5 to 0.75 lb) for this meal, saving any remaining ribs for a future meal. Use the full jar of artichoke quarters and about 1 teaspoon of extra capers. Cook 1/3 cup dry orzo. Make-ahead tip: braise the ribs up to a day ahead and reheat gently on the stovetop before serving.

Thursday
Meal: Ground Beef Skillet with Sundried Tomatoes, Capers, and Organic Spring Mix Salad
Description: A half-pound of 90% lean organic ground beef is sauteed with tangy sundried tomatoes and capers for a bold, savory skillet, served alongside a fresh organic spring mix salad dressed with olive oil spray and balsamic vinegar. This protein-packed meal is quick, colorful, and completely dairy-free.
Sale items used: Fresh organic ground beef 90% lean ($6.49), Eridanous sundried tomatoes in brine ($2.49), Eridanous capers ($1.29), Organic spring mix ($2.99)
Prep time: 20 minutes
Serving note: Use half the package of ground beef (about 0.5 lb) and freeze the rest. Use about 1/4 of the sundried tomato jar and 1 teaspoon of capers. Use a generous handful (about 2 oz) of spring mix for the salad.

Friday
Meal: Sauteed Sea Scallops and Shrimp with Olive Paste, Roasted Red Peppers, and Avocado
Description: A generous portion of sea scallops and shrimp are quickly sauteed until golden, then topped with savory olive paste and strips of marinated roasted red peppers, served alongside creamy sliced avocado. This elegant, restaurant-quality meal comes together in under 20 minutes and needs no sides.
Sale items used: Fresh sea scallops and shrimp ($8.99), Eridanous olive paste ($1.49), Eridanous marinated roasted red peppers ($2.99), Avocados ($3.49 for 4 ct)
Prep time: 20 minutes
Serving note: Use roughly half the package of sea scallops and shrimp (about 0.5 lb of the mix). Use 1 tablespoon of olive paste and a few strips of roasted red pepper. Slice one avocado from the 4-count pack and store the remaining three avocados for snacking during the week.

SHOPPING LIST

Buy on sale:
- Fresh bone-in chicken thighs (0.75 lb): $0.75
- Eridanous orzo pasta (x1 pack): $1.09
- Eridanous Greek tomato sauce (x1 jar): $2.29
- Fresh ground turkey 85% lean (x1 pack, ~1 lb): $3.99
- Eridanous marinated roasted red peppers (x1 jar): $2.99
- Combino thin spaghetti (x1 pack): $0.98
- Crushed red pepper (x1): $0.99
- Fresh boneless country style ribs (x1 pack): $2.99
- Eridanous artichoke quarters with Kalamon olives and capers in oil (x1 jar): $2.49
- Eridanous capers (x1 jar): $1.29
- Fresh organic ground beef 90% lean (x1 pack, ~1 lb): $6.49
- Eridanous sundried tomatoes in brine (x1 jar): $2.49
- Organic spring mix (x1 bag): $2.99
- Fresh sea scallops and shrimp (x1 pack): $8.99
- Eridanous olive paste (x1 jar): $1.49
- Avocados (x1 pack of 4): $3.49

Pantry staples needed:
- Olive oil or cooking oil for searing
- Salt and black pepper
- Garlic (fresh or powder)
- Dried oregano or Italian seasoning
- Balsamic vinegar (for salad dressing on Thursday)
- Water for boiling pasta