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 golden-seared chicken leg quarters are cooked skin-side down in a hot skillet until the fat renders and the skin crisps beautifully, then finished in the oven for juicy, tender meat. Diced roma tomatoes and sliced Vidalia onions are sauteed in the same pan drippings with garlic, olive oil, salt, and pepper for a savory, low-carb side that comes together in minutes.
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 2 lbs of chicken leg quarters (2 large quarters, one per person) at $0.99/lb. Use about 0.5 lb roma tomatoes and roughly one-quarter of the Vidalia onion pack (about 0.75 lb of onions). The onion pack will carry over for Wednesday and Thursday meals. Start the chicken in a cold oven-safe skillet, render skin-side down for 8 minutes, then transfer to a 400 degree oven for 25 minutes while you prep the vegetables.
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: A half rack of Smithfield baby back ribs is coated in a bold dry rub of smoked paprika, garlic powder, cumin, salt, and black pepper, then slow-roasted low and slow in the oven until the meat pulls easily from the bone. A simple whipped cream cheese dipping sauce seasoned with fresh chives and a pinch of cayenne serves as a rich, low-carb accompaniment in place of sugary barbecue sauce.
Sale items used: Smithfield fresh baby back ribs ($2.89/lb), Cream cheese spread 8 oz (2 for $3.00)
Prep time: 20 minutes active, 3 hours total (including roasting)
Serving note: Purchase approximately 2.5 lbs of baby back ribs (roughly half a rack, enough for 2 people) at $2.89/lb. Purchase one 8 oz package of cream cheese spread as part of the 2 for $3.00 deal (buy both and use the second on Thursday). Rub the ribs the night before or the morning of for deeper flavor. Roast covered in foil at 275 degrees for 2.5 hours, then uncover for a final 15 minutes to caramelize the crust. Allow at least 3 hours total so plan accordingly.
Recipes:
- Juicy Keto Ribs - Oven Baked Recipe

Wednesday
Meal: Premio Bratwurst Skillet with Sauteed Vidalia Onions and Melted Cheddar
Description: Four Premio bratwurst links are sliced into coins and seared in a cast iron skillet until deeply browned, then tossed with sweet caramelized Vidalia onions and topped with melted extra sharp cheddar slices for a hearty, satisfying low-carb skillet dinner. This one-pan meal comes together in under 30 minutes and delivers bold, savory flavor without a single gram of pasta or bread.
Sale items used: Premio fresh bratwurst 16 oz ($1.99 each), Vidalia onions 3 lb pack (already purchased Monday), Milbona extra sharp cheddar cheese slices 10 ct. ($1.67 each)
Prep time: 10 minutes active, 25 minutes total
Serving note: One 16 oz pack of Premio bratwurst contains approximately 4 to 5 links; use the full pack for 2 people (2 to 2.5 links each). Use approximately 0.5 lb of the remaining Vidalia onions from the pack purchased Monday. Use 4 slices of cheddar from the 10-count pack; the remaining slices can be used as snacks through the week.
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: Six eggs are whisked and poured over crumbled Dulano sausage and diced roma tomatoes in an oven-safe skillet, then baked until puffed and set for a protein-packed, low-carb frittata that works as dinner or meal prep. A dollop of the remaining cream cheese spread from Tuesday adds a creamy, tangy finish when served warm from the pan.
Sale items used: Dulano sausage assorted varieties 5 ct. 12 oz ($2.49 each), Eggland's Best grade A large eggs 12 ct. ($2.49 each, Aug 14-16), Organic tomatoes roma ($2.59/lb, already purchased Monday), Cream cheese spread 8 oz (second unit from 2 for $3.00 deal purchased Tuesday)
Prep time: 10 minutes active, 30 minutes total
Serving note: Use the full 12 oz pack of Dulano sausage (all 5 links, crumbled). Use 6 eggs from the 12-count carton purchased this week; the remaining 6 eggs are a pantry bonus for the week. Use approximately 0.25 lb of roma tomatoes from the pack purchased Monday. The cream cheese spread was already purchased Tuesday as part of the 2 for $3.00 deal, so no additional purchase is needed. Bake the frittata at 375 degrees for 18 to 20 minutes until the center is just set.
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: A full pound of Ocean Sea bay scallops is patted dry and seared in a hot skillet with butter and minced garlic until golden and caramelized, creating a sweet, tender seafood main that is naturally low in carbs. A bright side salad of fresh blueberries, chopped fresh herbs, and a drizzle of olive oil and lemon juice adds color, antioxidants, and a refreshing contrast to the rich, buttery scallops.
Sale items used: Ocean Sea frozen bay scallops 16 oz ($6.99 each), Blueberries family pack 18 oz ($3.29/pk)
Prep time: 15 minutes active, 20 minutes total (plus thaw time overnight)
Serving note: One 16 oz bag of bay scallops serves 2 people generously as a main dish (approximately 8 oz per person). Use approximately 1 cup of blueberries from the 18 oz family pack for the herb salad; the remaining blueberries can be enjoyed as a low-carb snack through the weekend (blueberries are moderate in carbs, so keep the salad portion to about 0.5 cup per person to stay under 20g net carbs). Thaw scallops in the refrigerator overnight on Thursday. Pat completely dry before searing for the best crust.
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 (2 lbs): $1.98
- Smithfield fresh baby back ribs (2.5 lbs): $7.23
- Cream cheese spread 8 oz (x2 units, 2 for $3.00 deal): $3.00
- Premio fresh bratwurst 16 oz (x1 pack): $1.99
- Milbona extra sharp cheddar cheese slices 10 ct. (x1 pack): $1.67
- Dulano sausage assorted varieties 5 ct. 12 oz (x1 pack): $2.49
- Eggland's Best grade A large eggs 12 ct. (x1 carton): $2.49
- Organic tomatoes roma (0.75 lbs): $1.94
- Vidalia onions 3 lb pack (x1 pack): $2.69
- Ocean Sea frozen bay scallops 16 oz (x1 bag): $6.99
- Blueberries family pack 18 oz (x1 pack): $3.29

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh cloves)
- Salt and black pepper
- Smoked paprika
- Garlic powder
- Cumin
- Cayenne pepper
- Fresh chives or dried chives
- Fresh herbs for salad (parsley, basil, or mint)
- Lemon juice or a fresh lemon