Lidl Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Yellow Potato Wedges
Description: Chicken wings are tossed in a smoky paprika, garlic and brown sugar rub and baked until crisp. They are served with golden yellow potato wedges roasted on the same pan.
Sale items used: Butcher's Specialty fresh whole chicken wings, yellow potatoes
Prep time: 55 minutes
Serving note: Use about 1 lb of wings (roughly 8 to 10 pieces) and about 3 medium yellow potatoes (about 0.75 lb) cut into wedges. Toss the wings with 1 tsp baking powder, 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp salt and 1 tsp brown sugar. Bake both on a sheet pan at 425 F for 40 to 45 minutes, flipping once. Cook the potatoes in 1 tbsp oil. The rest of the potatoes are used Thursday.
Recipes:
- Oven-Baked Dry Rub Chicken Wings
- Crispy Dry-Rub Chicken Wings (Oven or Air Fryer)
- Dry Rub Baked Chicken Wings

Tuesday
Meal: Skillet Ground Chicken and Cauliflower over Yellow Rice with Avocado
Description: Ground chicken is browned with cauliflower florets, garlic and spices in one skillet. It is spooned over fluffy yellow rice and topped with creamy sliced avocado.
Sale items used: Butcher's Specialty fresh ground chicken, cauliflower, Vigo yellow rice, avocado
Prep time: 30 minutes
Serving note: Use 6 oz of the 16 oz ground chicken pack (freeze the rest in portions for another meal). Use half a head of cauliflower (about 2 cups of small florets), about 1/2 cup dry yellow rice (about 2 oz from the 10 oz bag, cooked in water with no butter), and 1 whole avocado. Check that the rice package has no dairy ingredients. Save the other half of the cauliflower for Friday.
Recipes:
- Cauliflower Rice Skillet with Chicken {GF, DF, Paleo}
- Cauliflower Chicken Fried Rice Recipe
- Mexican Chicken Cauliflower Rice Skillet

Wednesday
Meal: Pan-Seared Pork Loin Thin Chops with Mandarin Brown Sugar Glaze and Sauteed Vegetables
Description: Thin pork chops are seared until golden, then glazed with a quick sauce of fresh mandarin juice and brown sugar. They are served with garlic-sauteed mixed vegetables.
Sale items used: Butcher's Specialty bone-in pork loin thin chops, mandarins, Peak Harvest frozen vegetables
Prep time: 25 minutes
Serving note: Assume about 0.6 lb of bone-in thin chops (2 small chops). Juice 2 mandarins (about 1/3 cup) and simmer with 1 tbsp brown sugar and a splash of soy sauce for the glaze. Saute about 1.5 cups of frozen vegetables in 1 tsp oil. Eat the remaining mandarins as snacks or dessert. Keep the rest of the frozen vegetables for Thursday.
Recipes:
- Mandarin Glazed Pork Chops Recipe

Thursday
Meal: Slow-Simmered Beef Stew with Yellow Potatoes and Vegetables
Description: Beef stew meat is browned and slowly simmered in a savory broth until fork-tender. Yellow potatoes and vegetables are added near the end for a hearty single bowl.
Sale items used: Butcher's Specialty boneless beef stew meat, yellow potatoes, Peak Harvest frozen vegetables
Prep time: 2 hours 15 minutes
Serving note: Assume 0.5 lb of beef stew meat, dredged lightly in 1 tbsp flour. Add 2 small yellow potatoes (about 0.5 lb) cubed, 1 cup of frozen vegetables, 1.5 cups dairy-free broth and 1 tbsp tomato paste. Simmer the beef for about 1 hour 30 minutes, then add the potatoes and vegetables for the last 30 minutes. Hands-on time is only about 25 minutes. The stew can be made the day before and reheated, and it tastes even better the next day.
Recipes:
- Slow Cooker Beef Stew (Gluten Free)
- The Most Delicious Beef Stew of All Time
- Stovetop Gluten-Free Beef and Vegetable Stew

Friday
Meal: Sheet-Pan Roasted Salmon Fillet with Roasted Cauliflower
Description: A fresh salmon fillet is roasted on one sheet pan with golden cauliflower florets and a squeeze of citrus. It is a simple, light finish to the week.
Sale items used: Fish Market fresh Faroe Island whole salmon fillet, cauliflower
Prep time: 30 minutes
Serving note: Assume 0.5 lb of salmon fillet (one portion, skin on or off). Use the remaining half head of cauliflower (about 2 cups of florets) tossed in 1 tbsp oil, salt, pepper and garlic powder. Roast the cauliflower at 425 F for 10 minutes, add the salmon rubbed with 1 tsp oil, and roast 12 to 15 minutes more until the salmon flakes easily. Finish with a squeeze of lemon if you have one, or a mandarin wedge.
Recipes:
- Soy-Glazed Salmon with Roasted Cauliflower
- Sheet Pan Salmon and Vegetables
- Sheet Pan Salmon with Carrots & Cauliflower

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh whole chicken wings (1 lb): $1.99
- Yellow potatoes, 5 lb bag (x1 bag): $2.99
- Butcher's Specialty fresh ground chicken, 16 oz (x1 pack): $2.79
- Cauliflower (x1 head): $1.99
- Vigo yellow rice, 10 oz (x1 box): $1.51
- Avocado (x1): $0.49
- Butcher's Specialty bone-in pork loin thin chops (0.6 lb): $1.49
- Mandarins, 3 lb (x1 bag): $2.89
- Peak Harvest frozen vegetables, 32 oz (x2 bags, 2 for $2.00): $2.00
- Butcher's Specialty boneless beef stew meat (0.5 lb): $3.00
- Fish Market fresh Faroe Island whole salmon fillet (0.5 lb): $4.50

Pantry staples needed:
- Cooking oil (corn or olive)
- Salt and black pepper
- Paprika, garlic powder, and onion powder
- Baking powder
- Dark brown sugar
- All purpose flour
- Soy sauce
- Tomato paste
- Dairy-free beef or vegetable broth
- Fresh garlic
- Lemon (optional)