ALDI Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sheet-Pan Roasted Chicken Thighs with Campari Tomatoes and Green Beans
Description: Two boneless chicken thighs roast on one pan with a handful of vine tomatoes and a cup of green beans until the edges are browned and the tomatoes burst. It is a one-pan, one-plate dinner with almost no cleanup.
Sale items used: Chicken Thighs, Campari Tomatoes on the Vine, Frozen Green Beans, Stonemill Poultry Spices or Herbs
Prep time: 10 minutes prep, 30 minutes roasting
Serving note: Use 2 boneless thighs (about 0.5 lb of the 1 lb you buy for Monday and Tuesday), about 4 Campari tomatoes (6 oz), and 1 cup frozen green beans (about 4 oz). Season with 1 tsp poultry herbs, salt, pepper, and 1 tsp oil, and roast at 425 F for 25-30 minutes. Put the other 0.5 lb of thighs in the fridge for Tuesday, or freeze them. Start thawing the whole turkey in the fridge tonight, since a roughly 10 lb bird needs about 2.5 to 3 days.
Recipes:
- Sheet Pan Italian Chicken (Whole30, Paleo, Gluten Free)
- Greek Sheet Pan Chicken Meal
- Sheet Pan Chicken Thighs with Roasted Veggies (GF)

Tuesday
Meal: Mandarin-Glazed Skillet Chicken Thighs over Rice
Description: Two seared chicken thighs finish in a quick glaze of fresh mandarin juice, garlic, and a little cornstarch, then go over fluffy white rice. Mandarin segments on top add a bright, sweet finish.
Sale items used: Chicken Thighs, Mandarins
Prep time: 10 minutes prep, 20 minutes cooking
Serving note: Use the remaining 2 thighs (about 0.5 lb), the juice and zest of 2 mandarins, and 1 more mandarin in segments. Add 1 clove garlic, 1 tsp cornstarch (certified gluten-free), and 1/3 cup uncooked rice, which makes about 1 cup cooked. Skip regular soy sauce, which contains wheat. If you want a savory boost, use gluten-free tamari. The rest of the mandarin bag is for snacks.

Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.

Recipes:
- Sticky Asian Glazed Chicken Thighs
- Asian Glazed Chicken Thighs Recipe
- One Pot Chicken Thighs and Rice (Dutch Oven or Cast Iron)

Wednesday
Meal: Bone-in Ribeye Roast with Butter-Roasted Squash or Sweet Potatoes
Description: A small bone-in ribeye roast is seared, then finished in the oven to a rosy medium-rare and rested before slicing. It is served with squash or sweet potato cubes roasted in butter until caramelized.
Sale items used: Bone-in Ribeye Roast, Simply Nature Organic Squash or Sweet Potatoes, Butter Quarters
Prep time: 10 minutes prep, about 50 minutes roasting plus 10 minutes resting
Serving note: Buy a roast of about 1 lb (bone-in), which gives about 8 oz of cooked meat. Use about 1 cup (5 oz) of frozen squash or sweet potato tossed with 1 Tbsp butter and a pinch of salt. Sear the roast, then roast at 325 F for about 30-35 minutes to 130 F internal. Roast the squash on the same pan for the last 25 minutes at 400 F, or on a second rack. Total time is about 70 minutes, so take the roast out of the fridge 30 minutes before cooking. Leftover beef is optional for lunch the next day.
Recipes:
- Ribeye Roast
- Roasted Squash and Sweet Potatoes with Cranberries
- Steak and Sweet Potatoes with Garlic Butter

Thursday
Meal: Herb-Rubbed Roast Whole Turkey with Roasted Apples, Cranberry Sauce, and Mashed Potatoes
Description: A whole turkey rubbed with butter and poultry herbs roasts until the skin is crisp, and you carve one generous dinner portion. It comes with roasted Gala apple wedges, a spoonful of whole berry cranberry sauce, and creamy mashed potatoes.
Sale items used: Frozen Whole Turkey, Stonemill Poultry Spices or Herbs, Gala Apples, Cranberry Sauce, Instant Mashed Potatoes, Butter Quarters
Prep time: 20 minutes prep, about 3 hours roasting
Serving note: The turkey is only sold whole, so buy the smallest bird available, assumed to be about 10 lb (10 lb x $1.27/lb = $12.70). Eat about 6 oz of meat tonight, save about 5 oz for Friday's soup, and freeze the rest in 6 oz portions. Rub with 1 Tbsp butter, 1 tsp poultry herbs, salt, and pepper. Roast at 325 F for about 2.5 to 3 hours to 165 F in the thigh, then rest 20 minutes. For timing, thaw it in the fridge starting Monday night and roast it in the afternoon, so dinner is ready on time. Put 1 apple in wedges on a pan for the last 25 minutes. Serve with 1/4 cup cranberry sauce and 1/2 cup instant mashed potato flakes prepared with water and 1 tsp butter. After dinner, simmer the carcass for broth for Friday. Check the labels on the turkey, potatoes, and cranberry sauce for a gluten-free statement.
Recipes:
- Apple and Herb Roasted Turkey
- Easy Roast Turkey (Gluten-Free, Dairy-Free)
- Classic Herb-Roasted Turkey

Friday
Meal: Leftover Roast Turkey and Rice Soup with Green Beans
Description: Leftover turkey and a little rice simmer in a homemade turkey broth with green beans and aromatics. It is a warm, comforting bowl that uses up Thursday's roast.
Sale items used: Leftover Roast Turkey, Frozen Green Beans, Stonemill Poultry Spices or Herbs
Prep time: 10 minutes prep, 25 minutes simmering
Serving note: Use about 5 oz (1 cup) shredded turkey, 2 cups broth from simmering the carcass (or gluten-free store broth), 1/4 cup uncooked rice, 1 cup frozen green beans (the rest of the bag), 1/4 onion, 1 small carrot, and 1/2 tsp poultry herbs. Simmer until the rice is tender, about 20-25 minutes. For make-ahead, simmer the carcass broth Thursday night for 1-2 hours while you clean up, then strain and chill. Freeze the extra broth in single-bowl portions.
Recipes:
- Turkey and Rice Soup
- Healthy Leftover Turkey Wild Rice Soup with Vegetables
- Gluten-Free Leftover Turkey and Wild Rice Soup

SHOPPING LIST

Buy on sale:
- Chicken Thighs, Boneless Skinless (1 lb): $2.29
- Bone-in Ribeye Roast (1 lb): $8.99
- Frozen Whole Turkey, Butterball Premium (about 10 lb): $12.70
- Campari Tomatoes on the Vine (x1 pkg, 1 lb): $2.49
- Mandarins (x1 bag, 3 lb): $2.69
- Gala Apples (x1 bag, 3 lb): $1.99
- Frozen Extra Fine Green Beans (x1 bag): $2.49
- Simply Nature Organic Squash or Sweet Potatoes (x1 bag): $2.49
- Countryside Creamery Butter Quarters (x1): $1.99
- Sweet Harvest Whole Berry Cranberry Sauce (x1 can): $1.59
- Chef's Cupboard Instant Mashed Potatoes (x1): $1.85
- Stonemill Poultry Spices or Herbs (x1): $1.95

Pantry staples needed:
- Long-grain white rice
- Olive oil or cooking oil
- Salt and black pepper
- Garlic
- Onion
- Carrot
- Cornstarch (certified gluten-free)
- Optional: gluten-free tamari and gluten-free chicken broth