Lidl Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Leg Quarters with Sauteed Roma Tomatoes and Vidalia Onions
Description: Two chicken leg quarters are seasoned and seared skin-side down in a hot skillet until the skin is golden and crispy, then finished in the oven for juicy, tender meat. Sliced roma tomatoes and sweet Vidalia onions are sauteed in the same pan drippings with garlic, salt, and pepper for a simple, low-carb vegetable side.
Sale items used: Butcher's Specialty fresh chicken leg quarters ($0.99/lb), Organic tomatoes roma ($2.59/lb), Vidalia onions 3 lb. pack ($2.69/pk)
Prep time: 15 minutes active, 35 minutes total
Serving note: Purchase approximately 1.25 lbs of chicken leg quarters (roughly 2 quarters) at $0.99/lb. Use about 0.4 lbs of roma tomatoes and roughly one-quarter of the Vidalia onion pack (about 0.75 lbs of onions used across the week). Net carbs are well under 10g per serving from the tomatoes and onions. The oven portion takes about 25 minutes at 400 degrees F, so preheat while you prep to keep total time around 35 minutes.
Recipes:
- One Pan Roast Chicken with Cauliflower and Tomatoes

Tuesday
Meal: Smithfield Baby Back Ribs Dry-Rubbed and Oven-Roasted with Cream Cheese Dipping Sauce
Description: Rather than buying a full rack, purchase approximately 1 lb of Smithfield baby back ribs and coat them generously in a dry rub of smoked paprika, garlic powder, cumin, salt, and black pepper, then slow-roast in foil at 300 degrees F until fall-off-the-bone tender. A simple cream cheese dipping sauce made from softened cream cheese spread, a splash of hot sauce, and fresh chives replaces any sugary barbecue sauce to keep this meal fully low-carb.
Sale items used: Smithfield fresh baby back ribs ($2.89/lb with Lidl Plus), Cream cheese spread 8 oz. (2 for $3.00)
Prep time: 10 minutes active, 2 hours 10 minutes total
Serving note: Purchase approximately 1 lb of ribs at $2.89/lb. One 8 oz. tub of cream cheese spread covers the dipping sauce with plenty left over for the week. Because total cook time is about 2 hours, season the ribs the night before or in the morning and refrigerate them so you only need to pop them in the oven when you get home. Net carbs are under 3g per serving.
Recipes:
- Juicy Keto Ribs - Oven Baked Recipe

Wednesday
Meal: Premio Bratwurst Skillet with Sauteed Vidalia Onions and Melted Cheddar
Description: Two Premio bratwurst links are sliced into coins and pan-seared in a cast-iron skillet until browned and cooked through, then tossed with thinly sliced Vidalia onions sauteed until soft and caramelized. The skillet is finished with a layer of Milbona extra sharp cheddar slices melted over the top for a rich, satisfying low-carb dinner with no bread required.
Sale items used: Premio fresh bratwurst 16 oz. ($1.99 each with Lidl Plus), Vidalia onions 3 lb. pack (already purchased Monday), Milbona extra sharp cheddar cheese slices 10 ct. ($1.67 each)
Prep time: 20 minutes
Serving note: The 16 oz. pack contains approximately 5 links; use 2 links for this meal and refrigerate or freeze the remaining 3 for later use. Use about 0.5 lbs of Vidalia onions from the pack already purchased. Use 2 to 3 cheddar slices from the pack. Net carbs are approximately 6 to 8g per serving from the onions.
Recipes:
- Keto Cheese Brats with Caramelized Onions Recipe
- Bratwurst with Peppers and Onions {Keto-Friendly and Gluten-Free}

Thursday
Meal: Baked Egg and Dulano Sausage Frittata with Roma Tomatoes
Description: Three Eggland's Best eggs are whisked and poured over crumbled Dulano sausage and diced roma tomatoes in a small oven-safe skillet, then baked at 375 degrees F until puffed and set for a protein-packed, low-carb frittata. A couple of Milbona cheddar slices melted on top add richness, and the whole dish comes together in under 30 minutes with minimal cleanup.
Sale items used: Eggland's Best grade A large eggs 12 ct. ($2.49 each, Aug 14-16), Dulano sausage assorted varieties 5 ct. 12 oz. ($2.49 each), Organic tomatoes roma ($2.59/lb, already purchased Monday), Milbona extra sharp cheddar cheese slices 10 ct. (already purchased Wednesday)
Prep time: 10 minutes active, 28 minutes total
Serving note: Use 3 eggs from the 12-count carton. Use 2 links of Dulano sausage from the 5-count pack, crumbled. Use about 0.2 lbs of roma tomatoes from the portion already purchased. Use 2 cheddar slices from the pack already purchased. Net carbs are under 4g per serving. The frittata can be made in a 6-inch oven-safe skillet or a small baking dish.
Recipes:
- Sausage Frittata with Veggies
- Sausage, Sharp White Cheddar and Heirloom Tomato Frittata

Friday
Meal: Pan-Seared Ocean Sea Bay Scallops with Garlic Butter and Blueberry Herb Salad
Description: About 6 oz. of Ocean Sea frozen bay scallops are thawed, patted completely dry, and seared in a very hot skillet with butter and minced garlic until a golden crust forms on each side, creating a restaurant-quality low-carb main in under 10 minutes. A simple side salad of fresh blueberries, chopped fresh herbs such as basil or parsley, a drizzle of olive oil, and a squeeze of lemon adds brightness and keeps net carbs modest.
Sale items used: Ocean Sea frozen bay scallops 16 oz. ($6.99 each, Save $2.00), Blueberries family pack 18 oz. ($3.29/pk with Lidl Plus)
Prep time: 15 minutes
Serving note: The 16 oz. bag of scallops yields multiple servings; use approximately 6 oz. for this meal and freeze the remainder in a zip-lock bag for later. Use about one-quarter of the blueberry pack (roughly 4.5 oz.) for the salad, keeping net carbs from blueberries to approximately 9g. Total net carbs for the meal are approximately 11 to 12g per serving. Pat scallops very dry before searing or they will steam rather than brown.
Recipes:
- Seared Scallops in Garlic-Lemon Butter Sauce
- Garlic Butter Seared Scallops
- Pan Seared Scallops (With Garlic Butter)

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh chicken leg quarters (1.25 lbs): $1.24
- Smithfield fresh baby back ribs (1 lb): $2.89
- Premio fresh bratwurst, 16 oz. pack (x1): $1.99
- Dulano sausage assorted varieties, 5 ct. 12 oz. (x1): $2.49
- Ocean Sea frozen bay scallops, 16 oz. (x1): $6.99
- Organic tomatoes roma (0.6 lbs total across the week): $1.55
- Vidalia onions, 3 lb. pack (x1): $2.69
- Eggland's Best grade A large eggs, 12 ct. (x1): $2.49
- Cream cheese spread, 8 oz. (x1, from 2 for $3.00 deal): $1.50
- Milbona extra sharp cheddar cheese slices, 10 ct. (x1): $1.67
- Blueberries family pack, 18 oz. (x1): $3.29

Pantry staples needed:
- Butter (for searing scallops and finishing ribs)
- Olive oil or neutral cooking oil (for searing chicken and bratwurst)
- Garlic (fresh or minced, used Monday and Friday)
- Smoked paprika
- Garlic powder
- Cumin
- Salt and black pepper
- Hot sauce (for cream cheese dipping sauce)
- Fresh chives or green onion (for cream cheese dipping sauce)
- Fresh herbs such as basil or parsley (for blueberry salad)
- Lemon (for blueberry salad)