ALDI Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Perdue Fresh Chicken Drumsticks Family Pack: $0.89
- Ahi Tuna Steaks: $8.99
- Morton's of Omaha Beef Tenderloin: $2.99
- Fresh Pork: $3.99
- Kirkwood Fresh Chicken Tenderloins: $3.99
- MSC Certified Sockeye: $13.99
- Fremont Fish Tilapia Fillets: $8.85
- Fremont Tilapia: $3.99
- Fremont Argentine Red Shrimp 16 oz. Frozen: $9.99 (price listed as flat per 16 oz. bag)
- Seasoned Chicken: $1.15 each

Vegetables on sale:
- Baby Bella Mushrooms: $1.29 per 8-oz. pkg.
- Mushrooms: $1.69 per 16-oz. pkg.
- Cucumbers: $2.99 per 11.15-12 oz. pkg.
- Season's Steamable Medley: $1.79 each
- Coleslaw: $3.99 (price not listed per unit - flat price shown)
- Driscoll's Strawberries: $1.89
- Washington Red Apples: $2.79
- Peaches: $1.69
- Organic Peaches: $3.99 each

Note on excluded items:
- L'oven Fresh Hawaiian Sweet Rolls: contains gluten - excluded from meal plan
- Earthly Grains Couscous Chicken: couscous contains gluten - excluded
- Earthly Grains ($0.99): product form not stated - price not listed per usable unit, excluded
- Earthly Grains ($3.29): product form not stated - price not listed per usable unit, excluded
- Macaroni Salad: contains gluten - excluded
- Little Soup Chopped Assorted: gluten status unverifiable - excluded
- Pueblo Fajita: product form not stated - excluded
- Fresh Park Street Deli: product form not stated - excluded
- Happy Farms American Cheese Slices: $3.95 (flat pack price, gluten-free compliant, available as pantry add-on)
- Spicy or Limeade: $3.59 for four 12-oz. (beverage, not a meal component)

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Perdue Fresh Chicken Drumsticks Family Pack: $0.89/lb - approx. 2 lbs for 4 people = $1.78 total, about $0.45 per serving
- Seasoned Chicken: $1.15 each - 4 pieces for 4 people = $4.60 total, about $1.15 per serving
- Morton's of Omaha Beef Tenderloin: $2.99/lb - approx. 1.5 lbs for 4 people = $4.49 total, about $1.12 per serving (note: listed at $2.99 with no unit; treated as per-lb per flyer context; if flat price, even cheaper)
- Fremont Tilapia: $3.99 (flat price, package) - 1 package for 4 people = $3.99 total, about $1.00 per serving
- Kirkwood Fresh Chicken Tenderloins: $3.99 (flat price, package) - 1 package for 4 people = $3.99 total, about $1.00 per serving
- Fremont Fish Tilapia Fillets: $8.85 (flat price) - 1 package for 4 people = $8.85 total, about $2.21 per serving
- Fremont Argentine Red Shrimp 16 oz. Frozen: $9.99 per 16-oz. bag - 1 bag for 4 people = $9.99 total, about $2.50 per serving
- Ahi Tuna Steaks: $8.99 (flat price, no unit stated) - price not listed per lb or each, excluded from meal plan
- MSC Certified Sockeye: $13.99 (flat price, no unit stated) - price not listed per lb or each, excluded from meal plan

Corrected ranking after exclusions and clarification (most economical to most expensive per serving):
- Perdue Fresh Chicken Drumsticks: ~$0.45/serving
- Fremont Tilapia (flat pack): ~$1.00/serving
- Kirkwood Fresh Chicken Tenderloins (flat pack): ~$1.00/serving
- Seasoned Chicken ($1.15 each): ~$1.15/serving
- Fremont Fish Tilapia Fillets: ~$2.21/serving
- Fremont Argentine Red Shrimp: ~$2.50/serving

Why these meals: This week's anchor proteins are the Perdue Fresh Chicken Drumsticks at under $2 for a full family serving, the Fremont Tilapia flat-pack at $3.99, and the Kirkwood Fresh Chicken Tenderloins also at $3.99 - three genuinely budget-friendly options that keep four weeknight dinners very affordable. The Morton's of Omaha Beef Tenderloin at $2.99 is an unusually low price for a tenderloin cut and earns the one premium night this week; it delivers a special-occasion feel without breaking the budget. The Fremont Argentine Red Shrimp at $9.99 for a 16-oz. bag is the priciest per-serving option on the flyer and is skipped entirely to keep the weekly total comfortably within range. The Season's Steamable Medley at $1.79 and Baby Bella Mushrooms at $1.29 round out four of the five dinners with easy gluten-free vegetables that add variety without adding much cost.

5-DAY MEAL PLAN

Monday
Meal: Baked Perdue Chicken Drumsticks with Season's Steamable Medley
Description: Skin-on chicken drumsticks are seasoned with garlic, paprika, salt, and pepper, then baked in the oven at 425 degrees F until the skin is golden and the meat is cooked through, about 40 to 45 minutes. The Season's Steamable Medley is microwaved according to package directions and served alongside for a complete, colorful gluten-free plate.
Sale items used: Perdue Fresh Chicken Drumsticks Family Pack, Season's Steamable Medley
Prep time: 10 minutes active, 45 minutes total
Serving note: Use approximately 2 lbs of drumsticks (roughly 6 to 8 pieces depending on size) for 4 people, and 1 bag of Season's Steamable Medley. Timing note: drumsticks go in the oven first; steam the medley in the last 5 minutes.
Recipes:
- Parmesan Baked Chicken Drumsticks (Keto, GF)
- Gluten Free Crispy Chicken

Tuesday
Meal: Pan-Seared Fremont Tilapia with Sauteed Baby Bella Mushrooms
Description: Tilapia fillets are patted dry, seasoned with salt, pepper, and lemon, then seared in a hot skillet with olive oil for 3 to 4 minutes per side until flaky and lightly golden. Baby Bella mushrooms are sliced and sauteed in the same pan with garlic and a splash of gluten-free tamari for a savory, earthy side.
Sale items used: Fremont Tilapia, Baby Bella Mushrooms
Prep time: 25 minutes
Serving note: Use 1 package of Fremont Tilapia and 1 package (8 oz.) of Baby Bella Mushrooms for 4 people. Serve over rice from pantry if desired.
Recipes:
- Pan-Seared Tilapia Fillets (Gluten-Free) - Celiac.com

Wednesday
Meal: Skillet-Seared Morton's of Omaha Beef Tenderloin with Mushrooms and Cucumber Salad
Description: Beef tenderloin pieces are brought to room temperature, seasoned simply with salt and pepper, and seared in a cast-iron skillet over high heat for 3 to 4 minutes per side to develop a deep crust, then rested before slicing. A quick cucumber salad dressed with rice vinegar, olive oil, and fresh dill accompanies the beef, and sliced mushrooms sauteed in butter round out the plate.
Sale items used: Morton's of Omaha Beef Tenderloin, Mushrooms, Cucumbers
Prep time: 30 minutes
Serving note: Use approximately 1.5 lbs of beef tenderloin for 4 people, 1 package (16 oz.) of mushrooms, and 1 package of cucumbers. This is the one premium-protein night of the week.
Recipes:
- Gluten-Free Tasty Beef Tenderloin with Mushroom Sauce

Thursday
Meal: Oven-Baked Kirkwood Chicken Tenderloins with Season's Steamable Medley
Description: Chicken tenderloins are coated in a gluten-free seasoning blend of smoked paprika, garlic powder, onion powder, salt, and olive oil, then baked on a sheet pan at 400 degrees F for 20 to 22 minutes until cooked through and lightly browned. The second bag of Season's Steamable Medley is microwaved and served as the vegetable side for a fast, satisfying weeknight dinner.
Sale items used: Kirkwood Fresh Chicken Tenderloins, Season's Steamable Medley
Prep time: 30 minutes
Serving note: Use 1 package of Kirkwood Fresh Chicken Tenderloins and 1 bag of Season's Steamable Medley for 4 people.
Recipes:
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)

Friday
Meal: Seasoned Chicken Pieces with Sauteed Mushrooms and Fresh Strawberry Salad
Description: Four seasoned chicken pieces are pan-cooked over medium heat in olive oil for 6 to 8 minutes per side until cooked through, then plated with sauteed sliced mushrooms finished with garlic and a pinch of red pepper flakes. A bright side salad of sliced Driscoll's Strawberries with a drizzle of honey and fresh mint from the pantry adds a sweet, refreshing contrast to the savory chicken.
Sale items used: Seasoned Chicken, Baby Bella Mushrooms, Driscoll's Strawberries
Prep time: 30 minutes
Serving note: Use 4 pieces of Seasoned Chicken (1 per person), 1 package (8 oz.) of Baby Bella Mushrooms, and 1 package of Driscoll's Strawberries for 4 people.
Recipes:
- Strawberry Chicken Salad
- Summer Strawberry Chicken Salad for Fresh Flavor

SHOPPING LIST

Buy on sale:
- Perdue Fresh Chicken Drumsticks Family Pack (2 lbs): $1.78
- Season's Steamable Medley (x2 bags): $3.58
- Fremont Tilapia (x1 package): $3.99
- Baby Bella Mushrooms (x2 packages, 8 oz. each): $2.58
- Morton's of Omaha Beef Tenderloin (1.5 lbs): $4.49
- Mushrooms, 16-oz. pkg. (x1 package): $1.69
- Cucumbers (x1 package): $2.99
- Kirkwood Fresh Chicken Tenderloins (x1 package): $3.99
- Seasoned Chicken (x4 pieces): $4.60
- Driscoll's Strawberries (x1 package): $1.89

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Smoked paprika
- Onion powder
- Salt and black pepper
- Red pepper flakes
- Gluten-free tamari (or coconut aminos)
- Rice vinegar
- Fresh or dried dill
- Butter
- Honey
- Fresh mint (optional)
- White rice (to serve alongside tilapia if desired)
- Lemon