Lidl Low-Carb Meal Plan

BUDGET RATIONALE

Why these meals: This week keeps carbs low by building every dinner around meat or fish, with cheese, butter and avocado doing the rest, so you won't miss rice, pasta or bread. The two heads of cauliflower ($3.98 for the pair) become the Parmigiano Reggiano mash with pork chops on Monday and the skillet chorizo dinner on Wednesday. Chicken appears on exactly two nights, as baked meatballs on Tuesday and crispy oven wings on Thursday, and the single tub of Greek yogurt covers the dips on those nights plus the crema on Friday. Friday is the highlight, with the Faroe Island salmon fillet ($13.49 for 1.5 lbs) finished under a walnut and Kerrygold butter crust.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Loin Thin Chops with Parmigiano Reggiano Cauliflower Mash
Description: Seasoned bone-in pork loin thin chops are seared in a hot skillet for a few minutes per side, since thin lean chops cook quickly. They are served over cauliflower steamed until soft and mashed with KERRYGOLD butter and Parmigiano Reggiano.
Sale items used: BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops, cauliflower, 1 ct, KERRYGOLD grass-fed pure Irish butter, 8 oz, LIDL PREFERRED SELECTION Parmigiano Reggiano, 8 oz
Prep time: 35 minutes
Serving note: 2.25 lb total pork chops (about 9 oz each, bone-in), 1 head cauliflower, 3 tbsp butter (1 tbsp for searing, 2 tbsp for the mash), 1/4 cup (about 1 oz) grated Parmigiano Reggiano. Season the chops with salt, pepper, garlic powder and smoked paprika, and sear in a little cooking oil. Net carbs are about 5g per serving.
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: Ground chicken is mixed with Parmigiano Reggiano, Greek yogurt and spices, rolled into meatballs, and baked until cooked through. They are topped with cheddar for the last couple of minutes and served with a creamy mashed avocado and yogurt dip.
Sale items used: BUTCHER'S SPECIALTY fresh ground chicken, 16 oz, LIDL PREFERRED SELECTION Parmigiano Reggiano, 8 oz, LIDL PREFERRED SELECTION cheddar cheese, 8.8 oz, avocado, 1 ct, nonfat Greek yogurt plain (Lidl brand), 32 oz
Prep time: 35 minutes
Serving note: 1 pack (16 oz) ground chicken makes about 16 meatballs, 4 per person. Add 1/2 cup (about 2 oz) grated Parmigiano Reggiano and 1/4 cup yogurt to the meat, then bake at 400F for 18-20 minutes. Top with 3 oz shredded cheddar. For the dip, mash 2 avocados with 1/2 cup yogurt and salt. Net carbs are about 5g per serving.
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 ring is browned in a large skillet, then cauliflower florets are added. They are covered to steam until tender, then uncovered to brown in the chorizo fat and topped with melted cheddar.
Sale items used: LIDL PREFERRED SELECTION chorizo ring, 7 oz, cauliflower, 1 ct, LIDL PREFERRED SELECTION cheddar cheese, 8.8 oz
Prep time: 30 minutes
Serving note: 2 chorizo rings (14 oz total, about 3.5 oz each), 1 head cauliflower cut into florets, 3 oz shredded cheddar (about 3/4 cup). Season the florets with garlic powder and chili powder. Net carbs are about 6g per serving.
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: Chicken wings are tossed in baking powder and spices, then baked on a rack at high heat until crisp. They are finished in garlic butter with grated Parmigiano Reggiano and served with a cool garlic-herb Greek yogurt dip.
Sale items used: BUTCHER'S SPECIALTY fresh whole chicken wings, family pack, KERRYGOLD grass-fed pure Irish butter, 8 oz, LIDL PREFERRED SELECTION Parmigiano Reggiano, 8 oz, nonfat Greek yogurt plain (Lidl brand), 32 oz
Prep time: 55 minutes
Serving note: 2.5 lb total chicken wings (about 10 oz each, bone-in), baked at 425F for 45-50 minutes, flipping halfway. Toss with 1 tbsp baking powder, salt and garlic powder before baking. Finish with 3 tbsp melted butter and 1/2 cup (about 2 oz) grated Parmigiano Reggiano. Dip is 3/4 cup yogurt with garlic powder and dried oregano. Net carbs are about 4g per serving.
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: Portions of Faroe Island salmon fillet are seared in a skillet, then topped with a chopped walnut and butter crust and finished in a hot oven. They are served with sliced avocado and a tangy Greek yogurt crema.
Sale items used: FISH MARKET fresh Faroe Island whole salmon fillet, FISHER chopped walnuts, 6 oz, KERRYGOLD grass-fed pure Irish butter, 8 oz, avocado, 1 ct, nonfat Greek yogurt plain (Lidl brand), 32 oz
Prep time: 30 minutes
Serving note: 1.5 lb total salmon fillet cut into 4 portions (6 oz each). Mix 1/2 cup (about 2 oz) chopped walnuts with 3 tbsp melted butter, press onto the seared fillets, and finish at 400F for 6-8 minutes. Serve with 2 sliced avocados and a crema of 1/2 cup yogurt, salt and pepper. Net carbs are about 6g per serving.
Recipes:
- Low Carb Walnut Crusted Salmon
- Pan Seared Salmon with Avocado Gremolata
- Keto Salmon with Chunky Avocado Salsa

SHOPPING LIST

Buy on sale:
- BUTCHER'S SPECIALTY fresh bone-in pork loin assorted thin chops (2.25 lbs): $5.60
- BUTCHER'S SPECIALTY fresh ground chicken, 16 oz (x1 pack): $2.79
- LIDL PREFERRED SELECTION chorizo ring, 7 oz (x2 packs): $7.98
- BUTCHER'S SPECIALTY fresh whole chicken wings, family pack (2.5 lbs): $4.98
- FISH MARKET fresh Faroe Island whole salmon fillet (1.5 lbs): $13.49
- cauliflower, 1 ct (x2): $3.98
- avocado, 1 ct (x4): $1.96
- LIDL PREFERRED SELECTION Parmigiano Reggiano, 8 oz (x1): $6.99
- LIDL PREFERRED SELECTION cheddar cheese, 8.8 oz (x1): $3.99
- nonfat Greek yogurt plain (Lidl brand), 32 oz (x1): $3.25
- KERRYGOLD grass-fed pure Irish butter, 8 oz (x1): $3.29
- FISHER chopped walnuts, 6 oz (x1): $2.99

Pantry staples needed:
- Cooking oil
- Salt and black pepper
- Garlic powder
- Smoked paprika
- Chili powder
- Dried oregano
- Baking powder (for the wings)