Lidl Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: Here's why this week works: you get a different main every night, with wings on Monday, ground chicken on Tuesday, pork chops on Wednesday, beef stew on Thursday and salmon on Friday, so nobody gets bored. A single 5 lb bag of yellow potatoes ($2.99) covers both Monday's wedges and Thursday's stew, and the two packs of PEAK HARVEST frozen vegetables ($2.00) cover Wednesday and Thursday. The two heads of cauliflower go into Tuesday's skillet and Friday's sheet pan, so nothing sits in the fridge unused. Everything is cooked in corn oil with no butter, which keeps the week dairy-free, though it's worth checking the VIGO yellow rice label before you cook it. Friday's Faroe Island salmon ($11.24) is the one treat, and it's ready in about 20 minutes in the oven to close out the week.

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Yellow Potato Wedges
Description: BUTCHER'S SPECIALTY fresh whole chicken wings, family pack are tossed with baking powder and spices, then baked on a rack until crisp. Yellow potato wedges roast alongside in corn oil for a casual, finger-food dinner.
Sale items used: BUTCHER'S SPECIALTY fresh whole chicken wings, family pack; yellow potatoes, 5 lb
Prep time: 55 minutes
Serving note: Uses 3 lb of chicken wings and 2.5 lb of yellow potatoes (cut into wedges) for 4 people. Toss the wings with baking powder, salt, paprika and garlic powder, then bake at 425F for about 45 minutes, flipping once. Roast the potatoes on a second pan with corn oil, salt and pepper for the same time.
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: BUTCHER'S SPECIALTY fresh ground chicken, 16 oz is browned in a skillet with finely diced cauliflower, onion, garlic, cumin and chili powder. It is served over VIGO yellow rice cooked with water and corn oil and topped with sliced avocado.
Sale items used: BUTCHER'S SPECIALTY fresh ground chicken, 16 oz; cauliflower, 1 ct; VIGO yellow rice, 10 oz; avocado, 1 ct
Prep time: 30 minutes
Serving note: Uses 1 pack (16 oz) of ground chicken, 1 head of cauliflower, 1 package (10 oz) of VIGO yellow rice and 2 avocados for 4 people. Prepare the rice with water and corn oil only, no butter, and check the label to confirm it is dairy-free.
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: BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops are seared in a hot skillet, then finished with a glaze of fresh mandarin juice, dark brown sugar and garlic. A pan of sauteed PEAK HARVEST frozen vegetables and a few peeled mandarin segments round out the plate.
Sale items used: BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops; mandarins, 3 lb; PEAK HARVEST frozen vegetables, family size, 32 oz
Prep time: 30 minutes
Serving note: Uses 2 lb of pork chops, all 3 lb of mandarins (juice about 5 for the glaze, peel the rest to serve on the side) and 1 of the 2 packs (32 oz) of frozen vegetables for 4 people. Sear the thin chops 4 to 5 minutes per side in corn oil, then reduce the glaze for 3 minutes.
Recipes:
- Mandarin Glazed Pork Chops Recipe

Thursday
Meal: Slow-Simmered Beef Stew with Yellow Potatoes and Vegetables
Description: BUTCHER'S SPECIALTY fresh boneless beef stew meat is dredged in flour, browned in corn oil and simmered until tender with onion, garlic, thyme and chunks of yellow potato. PEAK HARVEST frozen vegetables go in for the last 15 minutes.
Sale items used: BUTCHER'S SPECIALTY fresh boneless beef stew meat; yellow potatoes, 5 lb; PEAK HARVEST frozen vegetables, family size, 32 oz
Prep time: 110 minutes (20 minutes active)
Serving note: Uses 1.5 lb of beef stew meat, the remaining 2.5 lb of yellow potatoes and the second pack (32 oz) of frozen vegetables for 4 people. Total time exceeds 60 minutes, so brown the beef and start the simmer early, or make the stew a day ahead and reheat gently, since it tastes even better the next day. Use water or a dairy-free broth and no butter.
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: FISH MARKET fresh Faroe Island whole salmon fillet is cut into 4 portions and roasted on a sheet pan next to cauliflower florets tossed in corn oil, garlic powder and paprika. Everything finishes in the oven in about 20 minutes.
Sale items used: FISH MARKET fresh Faroe Island whole salmon fillet; cauliflower, 1 ct
Prep time: 30 minutes
Serving note: Uses 1.25 lb of salmon fillet (about 5 oz per person) and 1 head of cauliflower for 4 people. Roast the cauliflower at 425F for 10 minutes first, then add the salmon and roast 12 to 15 minutes more until it flakes easily.
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, family pack (3 lbs): $5.97
- BUTCHER'S SPECIALTY fresh ground chicken, 16 oz (x1 pack): $2.79
- BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops (2 lbs): $4.98
- BUTCHER'S SPECIALTY fresh boneless beef stew meat (1.5 lbs): $8.99
- FISH MARKET fresh Faroe Island whole salmon fillet (1.25 lbs): $11.24
- yellow potatoes, 5 lb (x1 bag): $2.99
- cauliflower, 1 ct (x2): $3.98
- avocado, 1 ct (x2): $0.98
- mandarins, 3 lb (x1 bag): $2.89
- PEAK HARVEST frozen vegetables, family size, 32 oz (x2 packs): $2.00
- VIGO yellow rice, 10 oz (x1 package): $1.51

Pantry staples needed:
- Corn oil
- All purpose flour
- Dark brown sugar
- Baking powder
- Salt and black pepper
- Paprika
- Garlic powder
- Cumin
- Chili powder
- Dried thyme
- Fresh garlic
- Onions
- Water or dairy-free broth