Lidl Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Roasted Cauliflower and Cashew Yellow Rice Bowls with Garlic Greek Yogurt Sauce
Description: One head of cauliflower is roasted until golden and served over fluffy yellow rice with toasted cashews and sliced avocado. A cool garlic Greek yogurt sauce ties the bowls together for two filling servings.
Sale items used: cauliflower, VIGO yellow rice, ALESTO raw cashews, avocado, nonfat Greek yogurt (Lidl brand)
Prep time: 45 minutes
Serving note: Use 1 head cauliflower (about 1.5 lb) cut into florets, half the 10 oz box of yellow rice (about 5 oz dry, cooked per box directions), 1/3 cup cashews, 1 avocado split between the two bowls, and 1/2 cup Greek yogurt mixed with 1 grated garlic clove, lemon juice, and salt. Add 1/2 cup rinsed canned chickpeas to each bowl for extra protein. Save the other half of the rice box for a side later in the week or another meal.
Recipes:
- Oven-Roasted Cauliflower
- Easy Cauliflower Cashew Lunch Bowls Packed with Bold Flavor
- Tandoori Cauliflower Bowl (Greek Yogurt Marinade)

Tuesday
Meal: Loaded Baked Yellow Potatoes with Cheddar, Greek Yogurt, and Steamed Vegetables
Description: Two large yellow potatoes are baked until crisp-skinned, split open, and loaded with melted sharp cheddar and a spoonful of tangy Greek yogurt. They are served next to a generous pile of steamed mixed vegetables for a hearty, balanced dinner for two.
Sale items used: yellow potatoes, LIDL PREFERRED SELECTION cheddar cheese, nonfat Greek yogurt (Lidl brand), PEAK HARVEST frozen vegetables
Prep time: 65 minutes
Serving note: Use 4 medium yellow potatoes (about 1.5 lb total, 2 per person), 4 oz shredded cheddar (about half the block, with the rest used Wednesday), 1/2 cup Greek yogurt, and about 3 cups frozen vegetables (roughly 12 oz from the 32 oz bag). To save time, microwave the potatoes for 6 to 8 minutes first, then finish them in a 425 F oven for 25 to 30 minutes so the skins crisp. The oven time can run longer if baked from raw, so start the potatoes first.

Wednesday
Meal: Baked Creamy Protein+ Pasta with Frozen Vegetables
Description: BARILLA PROTEIN+ pasta is tossed in a quick creamy cheddar sauce made with evaporated milk, then mixed with frozen vegetables. It is baked with a cheesy top until bubbly, giving two generous, protein-rich portions.
Sale items used: BARILLA PROTEIN+ pasta, evaporated milk, LIDL PREFERRED SELECTION cheddar cheese, PEAK HARVEST frozen vegetables
Prep time: 45 minutes
Serving note: Cook 8 oz dry pasta (a little over half the 14.5 oz box) 1 minute short of the package time. Make the sauce with 1 can (12 fl oz) evaporated milk, 1 tbsp flour, 1 tbsp butter, 1/2 tsp garlic powder, and 3 oz cheddar (about 3/4 cup shredded). Fold in about 2 cups frozen vegetables (roughly 8 oz). Top with the remaining cheddar (about 1 oz) and bake at 375 F for 20 minutes. Leftover pasta (about 6 oz dry) can be cooked for lunch.
Recipes:
- No-Boil Creamy Vegetable Pasta Bake

Thursday
Meal: Creamy Potato and Cauliflower Soup with Toasted Walnuts
Description: Yellow potatoes and cauliflower simmer until tender, then are blended into a velvety soup finished with Greek yogurt and evaporated milk. Crunchy toasted walnuts on top add richness and protein for two bowls.
Sale items used: yellow potatoes, cauliflower, FISHER chopped walnuts, evaporated milk, nonfat Greek yogurt (Lidl brand)
Prep time: 45 minutes
Serving note: Use about 1.5 lb yellow potatoes (3 medium, peeled and cubed), 1 head cauliflower (about 1.5 lb), 1 diced onion, and 3 cups vegetable broth. Blend, then stir in 1/2 can evaporated milk and 1/4 cup Greek yogurt. Top each bowl with 2 tbsp toasted walnuts (4 tbsp total) and a swirl of yogurt. Freeze or refrigerate the extra evaporated milk for another use. The soup reheats well, so it can be made a day ahead.

Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.

Recipes:
- Creamy Potato Cauliflower Soup with Walnuts
- Cauliflower and Walnut Soup
- Creamy Cauliflower Walnut Soup

Friday
Meal: Camembert and Apple Greek Yogurt Flatbreads with Roasted Mini Sweet Corn
Description: Quick two-ingredient yogurt flatbread dough is pan-cooked, then topped with creamy melted camembert and thin crisp apple slices. Roasted mini corn on the cob rounds out a light, cozy dinner for two.
Sale items used: MILBONA camembert cheese, CRIMSON CRISP apples, nonfat Greek yogurt (Lidl brand), all purpose flour, PEAK HARVEST frozen mini sweet corn on the cob
Prep time: 35 minutes
Serving note: For the dough, mix 1 cup flour, 1 cup Greek yogurt, and 1 tsp baking powder, divide into 4 flatbreads, and cook in a hot skillet 2 to 3 minutes per side. Top with the whole 7 oz camembert (sliced) and 1 thinly sliced apple, then broil 3 to 4 minutes until melty. Roast 6 mini corn cobs (half the 12 ct bag) at 425 F for 15 to 18 minutes with a little butter and salt. Add a drizzle of honey and cracked pepper to the flatbreads if you like.

SHOPPING LIST

Buy on sale:
- Cauliflower (x2): $3.98
- Avocado (x2): $0.98
- Yellow potatoes, 5 lb bag (x1): $2.99
- CRIMSON CRISP apple tote, 2 lb (x1): $2.49
- Nonfat Greek yogurt plain, Lidl brand, 32 oz (x1): $3.25
- LIDL PREFERRED SELECTION cheddar cheese, 8.8 oz (x1): $3.99
- MILBONA camembert cheese, 7 oz (x1): $2.99
- Evaporated milk, 12 fl oz (x2): $1.58
- ALESTO raw cashews, 10 oz (x1): $5.99
- FISHER chopped walnuts, 6 oz (x1): $2.99
- VIGO yellow rice, 10 oz (x1): $1.51
- BARILLA PROTEIN+ pasta, 14.5 oz (x1): $2.84
- All purpose flour, 32 oz (x1): $0.99
- PEAK HARVEST frozen vegetables, 32 oz (x2 packs, 2 for $2.00): $2.00
- PEAK HARVEST frozen mini sweet corn on the cob, 12 ct (x1): $2.99

Pantry staples needed:
- Salt, black pepper, garlic cloves, garlic powder
- Olive oil or cooking oil
- Butter
- Baking powder
- Onion
- Lemon or lemon juice
- Vegetable broth (about 3 cups)
- Canned chickpeas (1 can)
- Honey (optional)