Lidl Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Seared Ahi Tuna Steaks with Teriyaki Glaze, Steamed Broccolini, and Basmati Rice
Description: Two frozen ahi tuna steaks are thawed, patted dry, and seared in a hot pan for just 2 minutes per side, then finished with a drizzle of teriyaki sauce for a restaurant-quality result at home. Steamed broccolini and fluffy basmati rice round out this quick, satisfying dairy-free dinner for one.
Sale items used: Lidl Preferred Selection frozen ahi tuna steaks 16 oz., Vitasia teriyaki sauce 8.4 fl. oz., Broccolini 6 oz., Lidl Preferred Selection white basmati rice 2 lb.
Prep time: 25 minutes
Serving note: Use both tuna steaks from the 16 oz. pack (approximately 8 oz. total protein for one person), the full 6 oz. broccolini bunch, and 1/3 cup dry basmati rice. Cook the rice first so everything finishes at the same time. Leftover rice can be refrigerated and used for Tuesday's meal.
Tuesday
Meal: Braised Bone-In Pork Shoulder with Sweet Chili Sauce, Red Bell Peppers, and Bamboo Shoots over Basmati Rice
Description: A single-serving portion of bone-in pork shoulder is browned in a skillet, then braised low and slow with sweet chili sauce, sliced red bell pepper, and bamboo shoots until tender and deeply flavored. Served over leftover basmati rice from Monday, this is a rich and satisfying dairy-free meal that makes the most of a budget-friendly cut.
Sale items used: Fresh bone-in pork shoulder butt roast (per lb.), Vitasia sweet chili sauce 23.1 fl. oz., Red bell peppers 2 ct., Vitasia sliced bamboo shoots 11.6 oz., Lidl Preferred Selection white basmati rice 2 lb. (leftover from Monday)
Prep time: 20 minutes active, approximately 90 minutes total braising time
Serving note: Ask the butcher to cut approximately 1 lb. of pork shoulder for one person; assumed weight 1 lb. at $1.99/lb. equals $1.99. Use half of one red bell pepper, sliced, and about 1/3 of the bamboo shoot can. Start the braise early - the pork needs at least 75 minutes of covered low-heat cooking to become tender. Use leftover rice from Monday to save time.
Wednesday
Meal: Dulano Andouille Chicken Sausage and Sweetpops Tomato Skillet with Thin Spaghetti
Description: Sliced andouille chicken sausage is browned in a skillet with halved Sweetpops tomatoes, garlic, crushed red pepper, and olive oil, creating a smoky and slightly spicy pan sauce. Tossed with thin spaghetti, this is a hearty one-pan dairy-free pasta dinner that comes together in under 30 minutes.
Sale items used: Dulano andouille chicken sausage 10 ct. 24 oz., Sweetpops tomatoes 1.5 lb., Combino thin spaghetti 16 oz., Crushed red pepper 1.02 oz.
Prep time: 25 minutes
Serving note: Use 2 to 3 sausage links (approximately 5 oz.) from the family pack and about 1/2 lb. of the Sweetpops tomatoes, halved. Cook 2 oz. dry spaghetti for one serving. The remaining sausages can be frozen in individual portions for future meals. Use olive oil from your pantry or the Primadonna sale bottle if needed.
Recipes:
- Andouille Sausage Spaghetti
Thursday
Meal: Pan-Seared Chicken Wings with Sambal Oelek, Arugula Salad, and Avocado
Description: A generous portion of fresh chicken wings is seasoned and pan-seared until crispy, then tossed with sambal oelek for a fiery, satisfying heat. Served alongside a simple arugula salad topped with sliced fresh avocado and a drizzle of olive oil and ponzu, this is a bold and completely dairy-free plate.
Sale items used: Fresh whole chicken wings family pack (per lb.), Vitasia sambal oelek 7 oz., Peak Harvest organic baby arugula 5 oz., Large avocados 1 ct., Vitasia ponzu sauce 5 fl. oz.
Prep time: 35 minutes
Serving note: Use approximately 1 lb. of chicken wings from the family pack at $1.99/lb., which equals $1.99 for this meal. The remaining wings can be frozen in portions for later use. Use the full avocado and about half the arugula bag. Dress the salad with ponzu and a little olive oil from your pantry. Pat wings very dry before searing for the crispiest result.
Friday
Meal: Dulano Italian Chicken Sausage and Miso Soup Noodle Bowl with Mung Bean Sprouts and Pickled Asian Vegetables
Description: Sliced Italian chicken sausage is pan-seared and nestled into a warm miso broth with udon noodles, fresh mung bean sprouts, and tangy pickled Asian vegetables for a deeply savory and comforting dairy-free noodle bowl. This is a satisfying end-of-week meal that uses several pantry-friendly Asian ingredients already on sale this week.
Sale items used: Dulano Italian chicken sausage 10 ct. 24 oz., Vitasia miso paste 7 oz., Vitasia udon noodle box 6.4 - 8.8 oz., Vitasia mung bean sprouts 11.6 oz., Vitasia pickled mixed Asian vegetables 13.5 fl. oz.
Prep time: 20 minutes
Serving note: Use 2 Italian chicken sausage links (approximately 5 oz.) from the family pack and freeze the rest. Dissolve 1 tablespoon of miso paste in 1.5 cups of hot water to make the broth base - do not boil the miso after adding it to preserve flavor. Use one udon noodle box, about 1/2 cup of mung bean sprouts, and 2 to 3 tablespoons of pickled vegetables as a topping.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Lidl Preferred Selection frozen ahi tuna steaks 16 oz. (1 pack): $5.49
- Vitasia teriyaki sauce 8.4 fl. oz. (1 bottle): $1.99
- Broccolini 6 oz. (1 bunch): $2.49
- Lidl Preferred Selection white basmati rice 2 lb. (1 bag): $2.99
- Fresh bone-in pork shoulder butt roast (1 lb.): $1.99
- Vitasia sweet chili sauce 23.1 fl. oz. (1 bottle): $2.49
- Red bell peppers 2 ct. (1 pack): $2.49
- Vitasia sliced bamboo shoots 11.6 oz. (1 can): $0.99
- Dulano andouille chicken sausage 10 ct. 24 oz. (1 pack): $5.99
- Sweetpops tomatoes 1.5 lb. (1 pack): $3.99
- Combino thin spaghetti 16 oz. (1 box): $0.98
- Crushed red pepper 1.02 oz. (1 jar): $0.99
- Fresh whole chicken wings family pack (1 lb.): $1.99
- Vitasia sambal oelek 7 oz. (1 jar): $1.49
- Peak Harvest organic baby arugula 5 oz. (1 bag): $2.99
- Large avocados 1 ct. (1 avocado): $0.69
- Vitasia ponzu sauce 5 fl. oz. (1 bottle): $1.49
- Dulano Italian chicken sausage 10 ct. 24 oz. (1 pack): $5.99
- Vitasia miso paste 7 oz. (1 pack): $2.99
- Vitasia udon noodle box 6.4 - 8.8 oz. (1 box): $1.99
- Vitasia mung bean sprouts 11.6 oz. (1 can): $0.99
- Vitasia pickled mixed Asian vegetables 13.5 fl. oz. (1 jar): $2.49
Pantry staples needed:
- Olive oil or neutral cooking oil
- Garlic (fresh or minced)
- Salt and black pepper
- Water for broth base (miso soup)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh whole chicken wings, family pack: $1.99
- Fresh ground beef patties, 93% lean, 4 ct. 21.3 oz.: $8.49
- Fresh bone-in pork shoulder butt roast: $1.99
- Fresh Faroe Island whole salmon fillet: $9.99
- Fresh grass-fed sirloin steak, 8 oz.: $5.99
- Lidl Preferred Selection frozen ahi tuna steaks, 16 oz.: $5.49
- Lidl Preferred Selection jamón serrano dry cured ham, family size, 8 oz.: $7.99
- Ocean Sea frozen wild caught headless shrimp, 16 oz.: $8.99
- Vitasia frozen Atlantic salmon with teriyaki marinade, 2 ct. 8.8 oz.: $5.99
- Wow Bao® frozen pork soup dumplings, 6 oz.: $4.96
- Wow Bao® frozen bao, choose from chicken teriyaki or BBQ pork bao, 4 ct. 10 oz.: $6.72
- Nixe skipjack tuna in sunflower oil, 26.4 oz.: $6.99
- Nixe herring fillets in tomato sauce, family size, 21 oz.: $4.99
- Wright Brand® real wood smoked hickory thick cut bacon, 40 oz.: $13.99
- Hillshire Farm® Lit'l Smokies®, 28 oz.: $6.97
- Dulano andouille chicken sausage, family size, 10 ct. 24 oz.: $5.99
- Dulano Italian chicken sausage, family size, 10 ct. 24 oz.: $5.99
- Caroline's Sausage® smoked hot beef sausage, 40 oz.: $9.99
- Farmer Focus® fresh organic whole young chicken: $1.99
- Ball Park® bun size franks, 15 oz.: $1.99
- Buddig™ deli meat, choose from assorted varieties, 9 oz.: $2.99
Deli and prepared on sale:
- Hummus, family size, choose from classic or roasted red pepper, 20 oz.: $2.99
Produce on sale:
- Mandarins, 3 lb.: $2.99
- Large avocados, 1 ct.: $0.69
- Nectarines, 1 lb.: $1.99
- Broccolini, 6 oz.: $2.49
- Red bell peppers, 2 ct.: $2.49
- Peak Harvest organic baby arugula, 5 oz.: $2.99
- Sweetpops tomatoes, 1.5 lb.: $3.99
Dairy and eggs on sale:
- Mateo's queso, choose from assorted varieties, 15 oz.: $4.49
Bakery and bread on sale:
- Lidl Preferred Selection sourdough, choose from assorted varieties, 20 oz.: $2.49
- Pain au chocolat: $0.99
- Toffee pecan cookie: $0.79
- Brookie: $0.99
Pantry on sale:
- Vitasia curry sauces, choose from assorted varieties, 7 oz.: $2.49
- Vitasia Asian sauces, choose from assorted varieties, 12.6 oz.: $3.49
- Vitasia Indian style seasoning, choose from assorted varieties, 3.88 oz.: $1.99
- Vitasia sambal oelek ground red chili paste, 7 oz.: $1.49
- Vitasia Asian sauce, choose from assorted varieties, 8.1 oz.: $1.99
- Vitasia crisp sauces, choose from assorted varieties, 3.88 oz.: $1.99
- Vitasia Asian sauce, choose from assorted varieties, 8.4 fl. oz.: $1.49
- Vitasia Asian style seasoning, choose from assorted varieties, 1.23 - 2.29 oz.: $1.19
- Vitasia Vietnamese style BBQ sauce with honey, 9.52 oz.: $2.99
- Vitasia Thai style meal kits, choose from assorted varieties, 9 - 10 oz.: $3.99
- Vitasia Thai sauce, choose from assorted varieties, 9.8 fl. oz.: $1.49
- Vitasia sweet chili sauce, 23.1 fl. oz.: $2.49
- Vitasia Thai style noodles, choose from assorted varieties, 11.6 oz.: $2.49
- Vitasia spring roll sauce, choose from assorted varieties, 5.07 fl. oz.: $1.49
- Vitasia konjac noodles, 9.5 oz.: $1.99
- Vitasia spring roll wrappers, 8.8 oz.: $1.99
- Vitasia sriracha sauce, choose from assorted varieties, 17 -18.4 oz.: $3.99
- Vitasia cooking oil, choose from assorted varieties, 8.4 fl. oz.: $2.99
- Vitasia kimchi dipping sauce, choose from assorted varieties, 8.4 - 9.9 fl. oz.: $2.99
- Vitasia teriyaki sauce, 8.4 fl. oz.: $1.99
- Vitasia nori sheets, 5 ct. 0.49 oz.: $1.69
- Vitasia Japanese style sushi mayonnaise, 9.5 oz.: $3.49
- Vitasia nori snack, 0.19 oz.: $0.99
- Vitasia ponzu sauce, 5 fl. oz.: $1.49
- Vitasia udon noodle box, choose from assorted styles, 8.9 oz.: $2.49
- Vitasia udon noodle box, choose from assorted styles, 6.4 - 8.8 oz.: $1.99
- Vitasia ramen tan tan noodles, 8.5 oz.: $2.49
- Vitasia miso soup, 7.05 oz.: $2.99
- Vitasia pickled mixed Asian vegetables, 13.5 fl. oz.: $2.49
- Vitasia sliced bamboo shoots, 11.6 oz.: $0.99
- Vitasia ramen noodle soup, choose from assorted varieties, 4 ct. 12 oz.: $3.49
- Vitasia miso paste, choose from assorted varieties, 7 oz.: $2.99
- Vitasia mung bean sprouts, 11.6 oz.: $0.99
- Bellarom gold coffee, 17.6 oz.: $5.99
- Lidl Preferred Selection gold coffee medium roast, family size, 2 ct. 35.2 oz.: $12.99
- Maruchan® ramen, choose from assorted varieties, 12 ct. 36 oz.: $7.00 for 2
- Lidl Preferred Selection white basmati rice, choose from white or brown, 2 lb.: $2.99
- Alesto unsalted roasted deluxe mixed nuts, 30 oz.: $10.99
- Alesto raw mixed nuts, 8 oz.: $3.99
- Combino thin spaghetti, 16 oz.: $0.98
- Crushed red pepper, 1.02 oz.: $0.99
- Tomato, basil & garlic pasta sauce, 24 oz.: $1.69
- Freshona German style dill pickles, family size, 57.4 fl. oz.: $2.99
- Chef Select stuffed vine leaves, family size, 2 ct. 19.7 oz.: $3.99
- Primadonna extra virgin olive oil, family size, 50.7 fl. oz.: $12.99
- Kania crispy fried onions, family size, 17.6 oz.: $3.49
- Pantry staples, choose from assorted varieties, 5.3 - 17.5 oz. 128 fl. oz.: $5.00 for 5
Frozen on sale:
- Frozen garlic naan, 4 ct. 12 oz.: $1.99
- Frozen egg rolls, choose from pork or chicken, 13 oz.: $2.49
- Frozen potstickers, choose from chicken and vegetable or pork and vegetable, 19 oz.: $3.49
- Vitasia frozen edamame spring rolls with sweet chili sauce, 8.8 oz.: $5.99
- Kevin's chicken, choose from assorted varieties, 16 oz.: $7.99
- Tyson® frozen chicken nuggets, 29 oz.: $4.99
- Ore-Ida extra fried potatoes, choose from assorted varieties, extra crispy fast food fries or golden crinkle french fries, 26 - 32 oz.: $4.49
- Harvest Basket frozen crinkle cut French fried potatoes, family size, 5.51 lb.: $4.99
- Chef Select frozen fried appetizers, family size, choose from assorted varieties, 24.6 - 26.4 oz.: $6.99
- Hatherwood British style fish & chips, 38.8 oz.: $6.99
- Mrs. T's® frozen pierogies, classic onion, 32 oz.: $5.99
- Jus Rol™ pizza dough, family size, 14.1 oz.: $2.99
- RANA™ gnocchi, 12 oz.: $1.97
- Bon Gelati frozen premium gelato, choose from assorted varieties, 30.4 fl. oz.: $5.65
- Bon Gelati frozen chocolate crisp dairy dessert, eight - 3.38 fl. oz. bars: $6.99
- Bon Gelati frozen mini mix dairy dessert bars, family size, 16 ct. 27 fl. oz.: $5.99
- Bon Gelati frozen dessert cones, family pack, 8 ct. 32.4 fl. oz.: $3.99
- Vitasia frozen tartufo matcha dairy dessert, 2 ct. 12.1 fl. oz.: $2.99
- Vitasia frozen mushroom fritters, 9.8 oz.: $2.99
- Frozen Asian chicken meals, choose from assorted varieties, 26 oz.: $4.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$55.97
for 1 person · $55.97 per person
📍 Disclaimer: Prices and availability are based on the Lidl weekly sales flyer for the week of July 29, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Lidl.