Lidl Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Yellow Potato Wedges
Description: Crispy oven-baked wings are tossed in a smoky paprika, garlic and brown sugar dry rub and served alongside golden roasted potato wedges. Everything cooks on two sheet pans with no butter or dairy, so it makes an easy, hands-off dinner for two.
Sale items used: Chicken wings ($1.99/lb), yellow potatoes
Prep time: 55 minutes
Serving note: Use about 1.5 lb of wings (roughly 8 to 10 pieces, 0.75 lb per person) and about 1.5 lb of yellow potatoes (4 to 5 medium) cut into wedges. Toss the wings with 1 tsp baking powder, salt and the rub for extra crispness. Roast the potatoes at 425F for about 40 minutes and bake the wings on the rack above for 40 to 45 minutes, flipping once. The remaining potatoes are saved for Thursday's stew.
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 and small cauliflower florets are browned in a skillet with garlic, cumin and paprika, then spooned over fluffy yellow rice. Fresh sliced avocado on top adds creaminess without any dairy.
Sale items used: Ground chicken (16 oz), cauliflower (1 head), VIGO yellow rice, avocado
Prep time: 30 minutes
Serving note: Use the full 16 oz pack of ground chicken, half a head of cauliflower (about 2 cups of small florets), about 1 cup of dry yellow rice (half of the 10 oz bag, enough for 2 hungry people plus a little extra) and 1 avocado, halved, 1/2 per person. Check that the rice seasoning packet has no dairy ingredients, and cook the rice in water with a little corn oil rather than butter. Save the other half of the cauliflower for a side later in the week or add it to Friday's pan.
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 bone-in pork chops are seared quickly in a hot skillet, then glazed with fresh mandarin juice, brown sugar and garlic until sticky. They are served with frozen mixed vegetables sauteed in corn oil until tender and lightly browned.
Sale items used: Pork loin thin chops ($2.49/lb), mandarins, PEAK HARVEST frozen vegetables
Prep time: 25 minutes
Serving note: Buy about 1 lb of thin chops (4 chops, 2 per person). Use the juice of 3 mandarins (about 1/2 cup), 2 tbsp brown sugar and 1 minced garlic clove for the glaze. Saute about half of one 32 oz bag of frozen vegetables (roughly 3 to 4 cups). Keep the rest of the bag for Thursday's stew. Check that the vegetable bag is plain with no butter or cheese sauce. The remaining mandarins make a good snack or dessert.
Recipes:
- Mandarin Glazed Pork Chops Recipe

Thursday
Meal: Slow-Simmered Beef Stew with Yellow Potatoes and Vegetables
Description: Cubes of beef stew meat are browned, then gently simmered with yellow potatoes, onion and frozen vegetables in a rich, flour-thickened broth. It is a cozy dairy-free stew that makes enough for dinner with a little left for lunch.
Sale items used: Beef stew meat ($5.99/lb), yellow potatoes, PEAK HARVEST frozen vegetables
Prep time: 2 hours 15 minutes
Serving note: Use 1 lb of beef stew meat (0.5 lb per person, the portion stays generous because it shrinks while cooking), about 1 lb of yellow potatoes (3 medium, chunked) and about 2 cups of frozen vegetables from the opened bag. Dredge the beef in 2 tbsp flour, brown in corn oil, then simmer with 3 cups of broth and 1 tbsp tomato paste for about 1 hour 45 minutes. Make-ahead tip: the stew can be cooked a day early and gently reheated, and it tastes even better the next day. Hands-on time is only about 25 minutes.
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, seasoned with garlic, lemon pepper and a drizzle of corn oil. It is a quick, light, completely dairy-free finish to the week.
Sale items used: Faroe Island salmon fillet ($8.99/lb), cauliflower (1 head)
Prep time: 30 minutes
Serving note: Buy about 1 lb of salmon fillet (0.5 lb per person) and cut it into 2 portions. Use 1 head of cauliflower (about 4 cups of florets) and roast at 425F for 12 to 15 minutes for the salmon and about 25 minutes for the cauliflower. Start the cauliflower first, then add the salmon to the pan for the last 12 to 15 minutes. Serve with any leftover mandarin segments or a squeeze of lemon.
Recipes:
- Soy-Glazed Salmon with Roasted Cauliflower
- Sheet Pan Salmon and Vegetables
- Sheet Pan Salmon with Carrots & Cauliflower

SHOPPING LIST

Buy on sale:
- Chicken wings (1.5 lbs at $1.99/lb): $2.99
- Yellow potatoes (1 bag, 5 lb): $2.99
- Ground chicken, 16 oz (x1 pack): $2.79
- Cauliflower (x2 heads): $3.98
- VIGO yellow rice, 10 oz (x1 pack): $1.51
- Avocado (x2): $0.98
- Bone-in pork loin thin chops (1 lb at $2.49/lb): $2.49
- Mandarins (1 bag, 3 lb): $2.89
- PEAK HARVEST frozen vegetables, 32 oz (x2 bags, 2 for $2.00): $2.00
- Beef stew meat (1 lb at $5.99/lb): $5.99
- Faroe Island salmon fillet (1 lb at $8.99/lb): $8.99

Pantry staples needed:
- Corn oil or other cooking oil
- Salt and black pepper
- Smoked paprika, garlic powder, onion powder, cumin, chili powder, lemon pepper
- Baking powder
- Dark brown sugar
- All purpose flour
- Fresh garlic and 1 onion
- Tomato paste
- Dairy-free beef or vegetable broth (about 3 cups)
- Lemon (optional, for serving)