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
- Frozen crinkle cut French fried potatoes: $2.29/ea
- Side salads: $2.29/ea
- Chunky salsa: $1.49/ea
- Hannah Southwestern hummus trio: $4.29/ea
- Guacamole: $1.99/ea

5-DAY MEAL PLAN

Monday
Meal: BBQ Baked Chicken Wings with Crinkle-Cut Fries
Description: Crispy, golden baked chicken wings coated in naturally gluten-free BBQ-style seasoning make the perfect crowd-pleasing Monday meal. These crispy gluten-free chicken wings are baked in the oven with no flour, then tossed in BBQ or buffalo sauce for the perfect result. Served alongside hot crinkle-cut fries, this meal is a total family winner.
Sale items used:
- Butcher's Specialty chicken wings family pack ($1.99/lb)
- Frozen crinkle cut French fried potatoes ($2.29/ea)
- Sweet Baby Ray's sauce ($1.79/ea) - verify GF on label
- Tomato ketchup ($0.99/ea) - verify GF on label
Prep time: 20 minutes active, 40-50 minutes baking
Serving note: Buy approx. 3 lbs of chicken wings (about 18-24 wings) to feed 4 people generously; use 1-2 bags of crinkle-cut fries. Toss the wings in baking powder and spices, spread on a baking sheet, and bake at 425F until golden. Always verify all sauces are labeled gluten-free.
Recipes:
- Crispy Gluten-Free Chicken Wings ([Baked, No Flour) - A Dash of Megnut]
- Extra Crispy Gluten-Free Chicken Wings ([Baked) - Buffalo Style - Mama Gourmand]
- 3-Ingredient Gluten-Free Chicken Wings ([Oven-Baked) - Feed Me Phoebe]

Tuesday
Meal: Pan-Seared Salmon with Avocado-Tomato Salsa
Description: Beautifully seared fresh salmon fillets are topped with a vibrant, fresh salsa made from sale-priced avocados and vine tomatoes. Salmon is pan seared until crispy with plenty of spices and then served with a fresh avocado salsa that will take you just minutes to make. This bright, naturally gluten-free dinner is both elegant and easy.
Sale items used:
- Fish Market fresh Chilean Atlantic salmon whole fillet ($7.69/lb)
- Avocados ($3.49/ea)
- Tomatoes on the vine ($1.49/lb)
- Olivari extra virgin olive oil ($24.99/ea)
Prep time: 25 minutes total
Serving note: Purchase approx. 1.5 lbs of salmon fillet and portion into 4 equal fillets (about 6 oz each). Buy 2 avocados and 1 lb of tomatoes for the salsa. For the avocado salsa, combine 3 ripe avocados, 1 cup cherry tomatoes, red onion, jalapeño, cilantro, lime juice, and salt. Serve over rice cooked at home.
Recipes:
- [Crispy Pan Seared Salmon with Avocado Salsa - All the Healthy Things]
- [Grilled Salmon Bruschetta with Avocado - Skinnytaste]
- [Salmon with Avocado Salsa - Kalyn's Kitchen]

Wednesday
Meal: Mexican-Style Ground Beef Taco Rice Bowls
Description: Savory, seasoned ground beef is simmered with gluten-free spices and layered over fluffy white rice with creamy toppings for a hearty family dinner. Ground beef, homemade taco seasoning, Mexican rice, salsa, and shredded cheese are topped with sour cream, avocado, and cilantro for a delicious taco meal without the shell. This bowl is fully customizable and completely gluten-free.
Sale items used:
- Butcher's Specialty fresh ground beef 85% lean ($5.99/ea)
- Chunky salsa ($1.49/ea) - verify GF on label
- Daisy Pure & Natural sour cream ($2.99/ea)
- Avocados ($3.49/ea)
- Snack Day restaurant style tortilla chips ($1.25/ea) - serve alongside as a gluten-free crunch option
Prep time: 30-35 minutes
Serving note: One pack of ground beef serves 4 generously. Cook 2 cups of dry white rice (serves 4). Use 1 avocado sliced, 1 container sour cream for topping, and 1 jar of salsa. Be sure any seasoning you use is gluten-free - either buy certified gluten-free taco seasoning or mix your own with chili powder, cumin, paprika, garlic powder, and oregano.
Recipes:
- Beef Taco Skillet - Taco Bowls ([Gluten Free) - Mary's Whole Life]
- [Ground Beef Taco Bowls - Eat With Clarity]
- Ground Beef Taco Bowls ([35 Minutes) - Eat the Gains]

Thursday
Meal: Garlic Butter Shrimp with Crinkle-Cut Fries and Side Salad
Description: Succulent wild-caught shrimp sauteed in a luscious garlic butter sauce pairs beautifully with crispy crinkle-cut fries for a surf-and-fries Friday-feeling dinner. Rich, buttery garlic butter shrimp made with gluten-free ingredients is an absolute must for seafood lovers, and this easy recipe takes less than a half hour. A fresh side salad rounds out the plate perfectly.
Sale items used:
- Ocean Sea frozen wild caught headless shrimp ($7.99/ea)
- Sweet cream butter ($1.99/ea)
- Frozen crinkle cut French fried potatoes ($2.29/ea)
- Side salads ($2.29/ea)
- Olivari extra virgin olive oil ($24.99/ea)
Prep time: 25 minutes total
Serving note: One bag of frozen shrimp feeds 4 people. Thaw shrimp under cold running water. Use 2 packs of crinkle-cut fries and 2 side salads. These garlic butter shrimp cook very quickly - all you need is about 2-3 minutes per side; as soon as the shrimp turn pink and opaque, they're done. Serve with Duke's mayo ($3.89) on the side for dipping fries - verify GF label.
Recipes:
- [Easy Garlic Butter Shrimp - Gluten Free Palate]
- [Sheet Pan Garlic Butter Shrimp - Once Upon a Chef]
- Garlic Shrimp ([20 Minutes Only!) - Tiffy Cooks]

Friday
Meal: Grilled Skirt Steak with Crinkle-Cut Fries and Fresh Tomato Salad
Description: A boldly flavored, marinated beef skirt steak is grilled or pan-seared to juicy perfection and served sliced alongside crispy crinkle fries and a fresh tomato salad. The best foolproof skirt steak recipe is so quick and easy with only four ingredients and ready in 10 minutes - perfect for making steak tacos or a nice pan-fried steak dinner. This protein-packed Friday dinner feels like a restaurant-quality treat at a budget-friendly price.
Sale items used:
- Butcher's Specialty fresh beef skirt steak ($9.99/lb)
- Frozen crinkle cut French fried potatoes ($2.29/ea)
- Tomatoes on the vine ($1.49/lb)
- Olivari extra virgin olive oil ($24.99/ea)
- Yellow mustard ($1.05/ea) - for a quick marinade element
Prep time: 20 minutes active, plus 30-minute optional marinade rest
Serving note: Purchase approx. 1.5-2 lbs of skirt steak for 4 people. Transfer to a cutting board and let the steak rest for 5-10 minutes, then slice against the grain into thin strips. Cook 2 bags of crinkle fries in the oven. Use 1 lb of vine tomatoes, olive oil, and salt for a simple tomato salad.
Recipes:
- [Quick and Easy Skirt Steak Recipe - Kate's Best Recipes]
- Steak Frites ([Paleo, Whole30, Gluten Free) - A Dash of Dolly]
- [One Pan Saucy Steak Stir Fry - Olivia Adriance]

SHOPPING LIST

Buy on sale this week at Lidl:
- Butcher's Specialty chicken wings family pack - approx. 3 lbs ($5.97 est.)
- Fish Market fresh Chilean Atlantic salmon whole fillet - approx. 1.5 lbs (~$11.54)
- Butcher's Specialty fresh ground beef 85% lean - 1 pack ($5.99)
- Butcher's Specialty fresh beef skirt steak - approx. 1.5-2 lbs (~$15-$20)
- Ocean Sea frozen wild caught headless shrimp - 1 bag ($7.99)
- Frozen crinkle cut French fried potatoes - 3 bags ($6.87)
- Avocados - 3 ea ($10.47)
- Tomatoes on the vine - 2 lbs ($2.98)
- Chunky salsa - 1 jar ($1.49)
- Daisy Pure & Natural sour cream - 1 container ($2.99)
- Sweet cream butter - 1-2 packs ($1.99-$3.98)
- Sweet Baby Ray's sauce - 1 bottle ($1.79) - verify GF label
- Tomato ketchup - 1 bottle ($0.99) - verify GF label
- Side salads - 2 packs ($4.58)
- Olivari extra virgin olive oil - 1 bottle ($24.99) - shared across the week
- Duke's mayonnaise - 1 jar ($3.89) - verify GF label
- Snack Day restaurant style tortilla chips - 1 bag ($1.25) - verify labeled GF

Pantry staples needed (not on sale - purchase separately):
- White rice - 2 lbs bag (for Tuesday and Wednesday)
- Garlic - 1 head (for Thursday and Friday)
- Gluten-free certified taco seasoning - 1 packet or mix your own with chili powder, cumin, paprika, garlic powder, oregano
- Baking powder - small can (for crispy chicken wings on Monday)
- Cornstarch - small bag (wing coating and shrimp coating)
- Salt, black pepper, smoked paprika, garlic powder, onion powder - pantry basics
- Fresh lemon or lime - 2-3 (for salmon salsa and shrimp)
- Fresh cilantro - 1 bunch (for taco bowls and salmon)
- Dried Italian seasoning (for shrimp)
- Cooking spray or neutral oil for baking

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Lidl store for actual pricing. Always read ALL labels carefully on every product - condiments, sauces, seasonings, and packaged items may contain hidden gluten or be processed in facilities with wheat cross-contamination. When in doubt, choose products specifically labeled "Certified Gluten-Free." Individuals with celiac disease should take extra precautions and confirm GF status of every ingredient used.