Lidl Low-Carb Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Loin Thin Chops with Parmigiano Reggiano Cauliflower Mash
Description: Thin bone-in pork chops are seared in butter until golden and juicy, then served over a creamy cauliflower mash enriched with grated Parmigiano Reggiano. A full head of cauliflower makes two generous portions, about 8g net carbs per serving.
Sale items used: Bone-in pork loin thin chops, cauliflower, Parmigiano Reggiano, Kerrygold butter
Prep time: 30 minutes
Serving note: Assume about 1.25 lb of thin chops total (2 to 3 chops, about 10 oz per person with bone). Use 1 head of cauliflower, 1/3 cup (about 1 oz) grated Parmigiano Reggiano and 2 tbsp butter for the mash. Sear the chops in 1 tbsp butter, 3 to 4 minutes per side. Season with salt, pepper and garlic powder.
Recipes:
- Creamy Pork Chops with Cauliflower Mash
- Keto Pork Chops with Country Gravy & Cauliflower Mash
- Keto Pork Tenderloin with Macadamia Cauliflower Mash

Tuesday
Meal: Baked Ground Chicken Meatballs with Melted Cheddar and Avocado-Greek Yogurt Dip
Description: Juicy baked chicken meatballs are bound with egg and Parmigiano instead of breadcrumbs, then topped with melted cheddar in the last few minutes. They come with a cool, creamy dip of mashed avocado and Greek yogurt, about 4g net carbs per serving.
Sale items used: Ground chicken (16 oz), cheddar cheese, Parmigiano Reggiano, avocado, Lidl Greek yogurt
Prep time: 35 minutes
Serving note: Use 1 lb (16 oz) ground chicken, 1 egg, 1/4 cup (about 1 oz) grated Parmigiano, 1 minced garlic clove and seasoning to make about 10 meatballs. Bake at 400F for 18 to 20 minutes, then top with 2 oz shredded cheddar for the last 3 minutes. For the dip, mash 1 avocado with 1/2 cup Greek yogurt, lemon juice and salt.
Recipes:
- Keto Ground Chicken Meatballs with Cheddar Cheese
- Cheddar Bacon Ranch Chicken Meatballs
- Keto Chicken Meatballs Recipe (Zero Carbs!)

Wednesday
Meal: Skillet-Seared Chorizo Ring and Cauliflower with Melted Cheddar
Description: Sliced chorizo is seared until crisp-edged and the paprika-rich oil is used to brown cauliflower florets in the same skillet. Everything is finished under a blanket of melted cheddar for a quick one-pan dinner at about 9g net carbs per serving.
Sale items used: Chorizo ring (7 oz), cauliflower, cheddar cheese
Prep time: 25 minutes
Serving note: Use the whole 7 oz chorizo ring, sliced into coins (about 3.5 oz per person). Use 1 head of cauliflower cut into small florets and 3 oz shredded cheddar (about 3/4 cup). Brown the chorizo for 4 minutes, remove it, then cook the florets in the rendered fat for 8 to 10 minutes. Return the chorizo, add the cheddar, cover for 2 minutes and serve.
Recipes:
- Keto Cheesy Chorizo Cauliflower Skillet Recipe
- Chorizo & Green Chili Cauliflower Mac & Cheese
- Keto Chorizo Hash Recipe

Thursday
Meal: Crispy Oven-Baked Garlic-Parmigiano Chicken Wings with Greek Yogurt Dip
Description: Wings are dried, tossed in baking powder and baked on a rack until shatteringly crisp, then tossed with garlic and Parmigiano Reggiano. A tangy Greek yogurt dip with garlic and herbs balances the richness, about 3g net carbs per serving.
Sale items used: Whole chicken wings, Parmigiano Reggiano, Lidl Greek yogurt
Prep time: 60 minutes
Serving note: Assume 2 lb of whole wings total (about 1 lb per person, bone-in). Toss with 1 tbsp baking powder and 1 tsp salt, then bake on a rack at 425F for 45 to 50 minutes, flipping halfway. Toss with 2 minced garlic cloves, 2 tbsp melted butter and 1/4 cup (about 1.5 oz) grated Parmigiano. For the dip, mix 1/2 cup Greek yogurt with garlic, lemon juice and chives. Timing note: pat the wings dry and toss them with baking powder in the morning, then refrigerate uncovered so they crisp better and are ready to bake after work.
Recipes:
- Garlic Parmesan Wings - Keto Chicken Wings
- Keto Crispy Baked Garlic Parmesan Wings
- Keto Chicken Wings (Garlic Parmesan)

Friday
Meal: Walnut-Butter Salmon Fillet, Pan-Seared and Oven-Finished, with Avocado-Yogurt Crema
Description: Salmon fillets are seared skin-side down, topped with a toasted walnut and garlic butter, and finished in the oven until flaky. A smooth avocado and Greek yogurt crema with lemon adds a cool, creamy finish, about 5g net carbs per serving.
Sale items used: Faroe Island salmon fillet, FISHER chopped walnuts, Kerrygold butter, avocado, Lidl Greek yogurt
Prep time: 30 minutes
Serving note: Assume 0.75 lb of salmon total, cut into 2 portions of about 6 oz each. Mix 1/4 cup chopped walnuts with 2 tbsp softened butter, 1 minced garlic clove and parsley, then spread on the seared fillets. Finish in a 400F oven for 6 to 8 minutes. For the crema, blend 1 avocado with 1/3 cup Greek yogurt, lemon juice and salt. Save the leftover walnuts and yogurt for snacks.
Recipes:
- Low Carb Walnut Crusted Salmon
- Pan Seared Salmon with Avocado Gremolata
- Keto Salmon with Chunky Avocado Salsa

SHOPPING LIST

Buy on sale:
- Bone-in pork loin thin chops (1.25 lbs): $3.11
- Cauliflower (x2): $3.98
- LIDL PREFERRED SELECTION Parmigiano Reggiano, 8 oz (x1): $6.99
- KERRYGOLD grass-fed pure Irish butter, 8 oz (x1): $3.29
- BUTCHER'S SPECIALTY fresh ground chicken, 16 oz (x1): $2.79
- LIDL PREFERRED SELECTION cheddar cheese, 8.8 oz (x1): $3.99
- Avocado (x2): $0.98
- Nonfat Greek yogurt plain (Lidl brand), 32 oz (x1): $3.25
- LIDL PREFERRED SELECTION chorizo ring, 7 oz (x1): $3.99
- Whole chicken wings, family pack (2 lbs): $3.98
- Faroe Island whole salmon fillet (0.75 lb): $6.74
- FISHER chopped walnuts, 6 oz (x1): $2.99

Pantry staples needed:
- Eggs (1)
- Baking powder
- Garlic (fresh cloves) and garlic powder
- Lemon or lemon juice
- Salt and black pepper
- Fresh or dried parsley and chives
- Olive oil or other cooking oil