Lidl Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Butcher's Specialty fresh grass-fed sirloin steak (8 oz.) - $5.99
- Butcher's Specialty fresh ground beef, 93% lean (21.3 oz.) - $5.99
- Congressional Seafood fresh catfish fillet - $6.99/lb
- Butcher's Specialty fresh chicken thighs, boneless/skinless - $2.99/lb
- Butcher's Specialty fresh ground chicken (16 oz.) - $2.99
- Smithfield fresh baby back ribs - $2.99/lb

Vegetables on sale:
- Green seedless grapes - $1.89/lb
- Honey mangos - $0.49 ea
- Gold kiwis (1 lb.) - $3.69
- Fuji apples (3 lb.) - $2.49
- Avocados (4 ct.) - $3.49
- Organic lettuce iceberg - $2.65 ea
- Sweetpops tomatoes (1.5 lb.) - $3.79/pk

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Sirloin Steak with Balsamic Beet Salad
Description: A single 8 oz. grass-fed sirloin steak is seasoned with salt, pepper, and a drizzle of extra virgin olive oil, then seared in a hot skillet to a perfect medium. It is served alongside a simple salad of sliced pickled beets, chopped iceberg lettuce, and a balsamic vinegar drizzle for a bright, tangy contrast.
Sale items used: Butcher's Specialty fresh grass-fed sirloin steak (8 oz.) - $5.99, Lidl Preferred Selection sliced pickled beets (23.6 oz.) - $2.39, Lidl Preferred Selection aged balsamic vinegar of Modena - $3.29, organic lettuce iceberg - $2.65, Eridanous Greek Chania Kritis PGI extra virgin olive oil - $7.99
Prep time: 25 minutes
Serving note: Use the full 8 oz. steak for 1 person. Use roughly 1/2 cup pickled beets from the jar (store the rest for Friday). Use 2 to 3 leaves of iceberg lettuce. Drizzle with 1 teaspoon balsamic vinegar and 1 teaspoon olive oil.
Recipes:
- Gluten-Free Salad with Steak
- Balsamic Steak Salad
- Best Steak Salad with Creamy Balsamic Vinaigrette

Tuesday
Meal: Slow-Baked Baby Back Ribs with Avocado and Tomato Salad
Description: Rather than buying a full rack, purchase approximately 1 lb. of baby back ribs - a single slab section - rubbed with salt, pepper, smoked paprika, and garlic powder, then slow-baked at 275 degrees F for 2.5 hours until tender. Served with a fresh salad of diced Sweetpops tomatoes, half a sliced avocado, and a drizzle of olive oil and a squeeze of lime.
Sale items used: Smithfield fresh baby back ribs (approx. 1 lb.) - $2.99/lb, avocados (4 ct.) - $3.49, Sweetpops tomatoes (1.5 lb.) - $3.79/pk, Eridanous extra virgin olive oil - $9.99
Prep time: 20 minutes active, 2.5 hours baking
Serving note: Ask the butcher to cut approximately 1 lb. (3 to 4 ribs) from the rack. Use 1 avocado from the 4-pack (save the remaining 3 for other meals or snacks). Use a small handful of Sweetpops tomatoes, halved.
Recipes:
- Slow-Baked Baby Back Ribs
- Oven Baked Ribs
- BBQ Baby Back Ribs Recipe Oven

Wednesday
Meal: Greek-Style Catfish with Artichoke, Olive, and Caper Relish over Rice
Description: A single catfish fillet (approximately 6 to 8 oz.) is seasoned with oregano, garlic, lemon, and olive oil, then pan-seared or baked until flaky and golden. It is served over a bed of cooked white rice and topped with a spooned relish made from the artichoke quarters with Kalamon olives and capers in oil straight from the jar.
Sale items used: Congressional Seafood fresh catfish fillet (approx. 0.5 lb.) - $6.99/lb, Eridanous artichoke quarters with Kalamon olives and capers in oil - $2.49, Eridanous extra virgin olive oil - $9.99, Eridanous capers - $1.29
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb. of catfish for 1 person (roughly $3.50 worth). Cook 1/2 cup dry white rice per person. Spoon 3 to 4 tablespoons of the artichoke relish over the fish and rice. Squeeze fresh lemon over the top before serving.
Recipes:
- Mediterranean Baked Fish with Artichokes and Olives
- Mediterranean Rice with Capers, Olives and Artichokes
- Greek Chicken and Lemon Rice

Thursday
Meal: Greek-Spiced Ground Chicken Bowls with Tahini Drizzle and Grape Leaves
Description: The full 16 oz. package of ground chicken is seasoned with cumin, garlic, oregano, lemon zest, and olive oil, then cooked in a skillet - roughly half is used for this meal and the rest is stored for lunches or leftovers. The cooked chicken is served in a rice bowl drizzled with tahini thinned with lemon juice and water, and accompanied by warmed stuffed grape leaves straight from the can.
Sale items used: Butcher's Specialty fresh ground chicken (16 oz.) - $2.99, Eridanous tahini sesame paste - $2.99, Eridanous grape leaves stuffed with rice - $2.49, Eridanous extra virgin olive oil - $9.99
Prep time: 25 minutes
Serving note: Use approximately 6 to 8 oz. of ground chicken for this single serving (store the remaining half in the fridge for up to 3 days). Prepare 1/2 cup dry rice. Use 3 to 4 grape leaves from the can as a side. For the tahini drizzle, mix 1 tablespoon tahini with 1 tablespoon lemon juice and 1 to 2 teaspoons water.
Recipes:
- Healthy Greek Ground Chicken Bowls
- Greek Chicken Bowls with Tahini Feta Sauce
- Greek Chicken Bowls with Lemon Garlic Tahini Sauce

Friday
Meal: Honey-Garlic Baked Chicken Thighs with Pickled Beet and Feta Dip Salad
Description: Two boneless skinless chicken thighs (approximately 0.5 lb.) are marinated in a gluten-free sauce of thyme honey, minced garlic, olive oil, and a pinch of oregano, then baked at 400 degrees F for 25 to 30 minutes until caramelized and cooked through. They are plated alongside a quick salad of sliced pickled beets over shredded iceberg lettuce with a generous dollop of the feta cheese dip for a creamy, tangy finish.
Sale items used: Butcher's Specialty fresh chicken thighs, boneless/skinless (approx. 0.5 lb.) - $2.99/lb, Eridanous thyme honey from Aegean - $4.99, Lidl Preferred Selection sliced pickled beets (remainder from Monday) - already purchased, organic lettuce iceberg (remainder from Monday) - already purchased, Eridanous feta cheese dip - $1.99, Eridanous extra virgin olive oil - $9.99
Prep time: 35 minutes (including 15 minutes marinating)
Serving note: Purchase approximately 0.5 lb. of chicken thighs (about 2 thighs). Use 1 tablespoon of thyme honey for the marinade. Use the remaining pickled beets and lettuce from Monday's purchase. Spoon 2 tablespoons of feta dip alongside the beet salad.
Recipes:
- Honey Garlic Chicken Thighs
- Baked Honey Garlic Chicken Thighs
- Pickled Beet Salad

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh grass-fed sirloin steak (8 oz.) - $5.99 (used Monday)
- Smithfield fresh baby back ribs, approx. 1 lb. - approx. $2.99 (used Tuesday)
- Congressional Seafood fresh catfish fillet, approx. 0.5 lb. - approx. $3.50 (used Wednesday)
- Butcher's Specialty fresh ground chicken (16 oz.) - $2.99 (used Thursday, leftovers saved)
- Butcher's Specialty fresh chicken thighs, boneless/skinless, approx. 0.5 lb. - approx. $1.50 (used Friday)
- Organic lettuce iceberg (1 head) - $2.65 (used Monday and Friday)
- Sweetpops tomatoes (1.5 lb. pk) - $3.79 (used Tuesday)
- Avocados (4 ct.) - $3.49 (1 used Tuesday, extras available for snacks)
- Lidl Preferred Selection sliced pickled beets (23.6 oz.) - $2.39 (used Monday and Friday)
- Lidl Preferred Selection aged balsamic vinegar of Modena (8.4 fl. oz.) - $3.29 (used Monday)
- Eridanous artichoke quarters with Kalamon olives and capers in oil (10.2 oz.) - $2.49 (used Wednesday)
- Eridanous capers (2.47 - 3.7 oz.) - $1.29 (used Wednesday as extra garnish)
- Eridanous tahini sesame paste (10.5 oz.) - $2.99 (used Thursday)
- Eridanous grape leaves stuffed with rice (9.8 oz.) - $2.49 (used Thursday)
- Eridanous thyme honey from Aegean (15.8 oz.) - $4.99 (used Friday)
- Eridanous feta cheese dip (5.9 fl. oz.) - $1.99 (used Friday)
- Eridanous extra virgin olive oil (25.3 fl. oz.) - $9.99 (used throughout the week)

Pantry staples needed:
- White rice (1 small bag) - for Wednesday and Thursday meals
- Garlic (1 small head) - for multiple meals
- Salt and black pepper - assumed in pantry
- Smoked paprika - for Tuesday rib rub
- Ground cumin - for Thursday ground chicken
- Dried oregano - for Wednesday and Friday
- Lemon (2 to 3 fresh) - for Wednesday catfish, Thursday tahini drizzle
- Lime (1 fresh) - for Tuesday avocado salad

Estimated total for sale items: approximately $52.00 to $55.00
(Note: olive oil is a larger upfront cost but will last well beyond this week. Without it the remaining items total approximately $42.00 to $44.00.)

GLUTEN-FREE NOTES

All meals in this plan are naturally gluten-free. The following sale items were intentionally excluded due to gluten content:
- Eridanous orzo pasta (contains wheat)
- Butter croissants, scones, and muffins (contain wheat)
- Eridanous breadsticks, sesame sticks, and Greek-style cookies (contain wheat or gluten)
- Frozen spanakopita, tyropitakia, twisted pie, and pastry swirls (contain phyllo/wheat pastry)
- Frozen gyro sandwich kit (contains pita/wheat)
- Reese's filled pretzels (contain wheat)
- Tortellini (contains wheat)
- Red Baron pizza (contains wheat)
- Bistro 28 gyro pita sandwiches (contains pita/wheat)

Always verify packaged product labels at the store, as formulations can change. Look for certified gluten-free labeling where possible.

DISCLAIMER

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