Lidl Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Butcher's Specialty fresh whole chicken wings, family pack: $1.99/lb
- Butcher's Specialty fresh grass-fed ground beef, 85% lean: $5.99/ea
- Butcher's Specialty fresh beef skirt steak: $9.99/lb
- Fish Market fresh Chilean Atlantic salmon whole fillet: $7.69/lb
- Premio Italian sausage (fresh hot or fresh sweet): $6.00 for 2
- Nathan's skinless beef franks: $3.49/ea
- Bar-S smoked Polish sausage, family pack: $4.99/ea
- Smithfield fresh pork spareribs: $4.99/lb
- Ocean Sea frozen wild caught headless shrimp: $7.99/ea
- Ocean Sea frozen whole salmon fillets: $6.99/ea
- Tyson frozen America's 250th anniversary nuggets: $4.99/ea
- Caroline's Sausage smoked hot sausage with beef: $9.99/ea
- Dulano jumbo franks: $1.49/ea
- Ball Park bun size beef franks: $4.19/ea
- Frozen Angus beef burgers: $7.99/ea

Vegetables on sale:
- Large seedless watermelon: $4.99/ea
- Sweet cherries: $4.99/lb
- Blueberries, family pack: $3.99/pk
- Peaches tote: $1.49/lb
- Tomatoes on the vine: $1.49/lb
- Avocados: $3.49/ea
- Freshona frozen smoothie mix: $2.99/ea

5-DAY MEAL PLAN

Monday
Meal: Crispy Oven-Baked Buffalo Chicken Wings with Tomato-Avocado Side Salad
Description: Whole chicken wings are seasoned with salt, pepper, garlic powder, and paprika, then baked to golden crispiness and finished with a gluten-free hot sauce and butter coating. The wings are served alongside a fresh, chunky tomato and avocado salad dressed with olive oil and salt for a bright contrast.
Sale items used: Chicken wings ($1.99/lb), tomatoes on the vine ($1.49/lb), avocados ($3.49/ea), sweet cream butter ($1.99/ea)
Prep time: 15 minutes (plus 40-50 minutes bake time)
Serving note: For 2 people, purchase approximately 2 lbs of wings (roughly 10-12 pieces). Use 1 avocado and 1 large tomato for the salad. Serve with Daisy sour cream as a dip if desired.
Recipes:
- Gluten-Free Crispy Baked Chicken Wings ([Mama Knows Gluten Free)]
- 3-Ingredient Gluten-Free Chicken Wings Oven-Baked ([Feed Me Phoebe)]
- Extra Crispy Gluten-Free Chicken Wings Baked Buffalo-Style ([Mama Gourmand)]

Tuesday
Meal: Pan-Seared Chilean Salmon Fillet with Lemon Butter and Crinkle-Cut Fries
Description: Fresh Chilean Atlantic salmon fillets are seared skin-side down in a hot skillet with olive oil and finished with a lemon butter pan sauce for a restaurant-quality result. The salmon is paired with oven-baked frozen crinkle-cut fries seasoned with garlic powder and salt for a satisfying, classic combination.
Sale items used: Fish Market fresh Chilean Atlantic salmon whole fillet ($7.69/lb), frozen crinkle cut French fried potatoes ($2.29/ea), sweet cream butter ($1.99/ea), Olivari extra virgin olive oil ($24.99/ea)
Prep time: 20 minutes
Serving note: For 2 people, purchase approximately 3/4 lb of salmon (two 6 oz fillets). Use half a bag of frozen crinkle fries (cook the rest another night or store frozen).
Recipes:
- Perfect Pan-Seared Salmon ([Life Made Sweeter)]
- Creamy Tuscan Salmon - Gluten-Free ([Healthy GF Family)]
- Sheet-Pan Salmon Dinner - Gluten Free ([Serious Eats via Punchfork)]

Wednesday
Meal: Gluten-Free Beef and Rice Stuffed Bell Peppers with Salsa and Sour Cream
Description: Grass-fed ground beef is browned with garlic, onion, and Southwestern spices, then combined with cooked rice and chunky salsa before being stuffed into bell peppers and baked until the filling is hot and bubbling. This hearty, comforting dinner is topped with cool Daisy sour cream and fresh guacamole for a full Tex-Mex inspired experience.
Sale items used: Grass-fed ground beef ($5.99/ea), chunky salsa ($1.49/ea), Daisy sour cream ($2.99/ea), guacamole ($1.99/ea), tomatoes on the vine ($1.49/lb)
Prep time: 25 minutes (plus 40-45 minutes bake time)
Serving note: For 2 people, use 1/2 lb (half the package) of ground beef and stuff 2 large bell peppers (purchase fresh from pantry staples). Cook 1/2 cup of dry rice to yield 1 cup cooked. Save remaining ground beef for another meal or freeze.
Recipes:
- Beef and Rice Stuffed Bell Peppers - Gluten Free ([Allrecipes via Punchfork)]
- Classic Beef and Rice Stuffed Peppers Gluten Free ([The Heritage Cook)]
- Stuffed Peppers ([Once Upon a Chef)]

Thursday
Meal: Gluten-Free BBQ Pork Spareribs with Oven Crinkle-Cut Fries and Sour Cream Dip
Description: Smithfield pork spareribs are rubbed with a brown sugar and spice dry rub, then slow-baked covered in foil until fall-off-the-bone tender and finished with a gluten-free BBQ-style ketchup glaze. The ribs are served with baked crinkle-cut fries and Daisy sour cream as a cool, creamy dipping sauce alongside.
Sale items used: Smithfield fresh pork spareribs ($4.99/lb), tomato ketchup ($0.99/ea), frozen crinkle cut French fried potatoes ($2.29/ea), Daisy sour cream ($2.99/ea), sweet cream butter ($1.99/ea)
Prep time: 20 minutes (plus 3-4 hours low-and-slow oven time)
Serving note: For 2 people, purchase approximately 2 lbs of spareribs (about half a rack). Use the remaining half bag of crinkle fries from Tuesday. One packet of ketchup covers the sauce perfectly for this portion size.
Recipes:
- Gluten-Free BBQ Pork Ribs in the Oven ([Grain Free Table)]
- Braised and Glazed Gluten-Free Spare Ribs ([Gluten Free and More Magazine)]
- Backyard BBQ'd Spareribs ([Food Network Kitchen)]

Friday
Meal: Seared Beef Skirt Steak with Herb Chimichurri and Roasted Tomatoes
Description: Beef skirt steak is rubbed with garlic powder, smoked paprika, salt, and pepper, then seared in a cast-iron skillet over high heat to form a charred, flavorful crust and sliced thinly against the grain. The steak is served with oven-roasted vine tomatoes drizzled with olive oil and a bright, herb-forward chimichurri-style sauce made with olive oil, garlic, and parsley - all naturally gluten-free.
Sale items used: Beef skirt steak ($9.99/lb), tomatoes on the vine ($1.49/lb), Olivari extra virgin olive oil ($24.99/ea)
Prep time: 20 minutes (plus up to 30 minutes optional marinating time)
Serving note: For 2 people, purchase approximately 3/4 lb of skirt steak. Use 2 large vine tomatoes for roasting. Chimichurri can be made with pantry olive oil, garlic, and fresh parsley.
Recipes:
- Skirt Steak with Cheesy Mashed Potatoes - Gluten Free ([Food Network Kitchen)]
- Skirt Steak with Calabrian Chile Chimichurri and Crispy Potatoes ([Food Network)]
- Skirt Steak with Peppers - Gluten Free ([Food Network Kitchen)]

SHOPPING LIST

Buy on sale:
- Chicken wings, family pack: approx. 2 lbs (for 2 people, Monday dinner)
- Fish Market fresh Chilean Atlantic salmon whole fillet: approx. 3/4 lb (two 6 oz fillets, Tuesday dinner)
- Grass-fed ground beef 85% lean: 1 package ($5.99/ea) - use half for Wednesday, freeze or use remainder
- Smithfield fresh pork spareribs: approx. 2 lbs (for 2 people, Thursday dinner)
- Beef skirt steak: approx. 3/4 lb (for 2 people, Friday dinner)
- Avocados: 1 ($3.49/ea)
- Tomatoes on the vine: approx. 1.5 lbs ($1.49/lb)
- Frozen crinkle cut French fried potatoes: 2 bags ($2.29/ea) - shared between Tuesday and Thursday
- Daisy Pure and Natural sour cream: 1 container ($2.99/ea)
- Chunky salsa: 1 jar ($1.49/ea)
- Tomato ketchup: 1 bottle ($0.99/ea)
- Guacamole: 1 container ($1.99/ea)
- Sweet cream butter: 1 package ($1.99/ea)
- Olivari extra virgin olive oil: 1 bottle ($24.99/ea) - if not already in pantry

Pantry staples needed:
- White or brown rice: 1 cup dry (for Wednesday stuffed peppers)
- 2-3 large bell peppers (not on sale - purchase fresh from produce section)
- Garlic powder: small bottle
- Smoked paprika: small bottle
- Onion powder: small bottle
- Salt and black pepper
- Fresh parsley or dried herbs (for Friday chimichurri)
- Garlic cloves (3-4 cloves)
- Lemon (1 whole, for Tuesday salmon)
- Brown sugar (for Thursday rib rub)
- Cumin and chili powder (for Wednesday stuffed peppers)
- Hot sauce such as Frank's Red Hot (verify gluten-free label) - for Monday wings

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Lidl store for actual pricing.