Lidl Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh grass-fed sirloin steak: $5.99
- Fresh boneless/skinless chicken breast, thin sliced: $2.99
- Fresh jumbo shrimp, peeled & deveined: $7.49
- Lidl Preferred Selection frozen jumbo wild caught sea scallops: $12.99
- Smithfield fresh baby back ribs: $2.99

Vegetables on sale:
- Corn, 4 pack: $1.99
- Long English cucumber: $0.79
- Tomatoes on the vine: $1.49
- Organic Vidalia onions: $3.99

5-DAY MEAL PLAN

Monday
Meal: Grilled Sirloin Steak with Corn on the Cob and Cucumber Tomato Salad
Description: A single grass-fed sirloin steak is seasoned simply with salt, pepper, and a drizzle of olive oil, then grilled to your preferred doneness alongside one ear of sweet corn. A refreshing side salad of sliced cucumber and vine tomatoes tossed with olive oil and a pinch of salt rounds out this satisfying, naturally gluten-free summer plate.
Sale items used: Fresh grass-fed sirloin steak, Corn (1 ear from 4-pack), Long English cucumber, Tomatoes on the vine, Filippo Berio extra virgin olive oil
Prep time: 25 minutes
Serving note: 1 sirloin steak (approximately 6-8 oz), 1 ear of corn, 1/4 cucumber sliced, 1 small tomato sliced
Recipes:
- Gluten Free Salad with Steak
- Grilled Steak with Greek Corn Salad
- Easy Grilled Steak Salad

Tuesday
Meal: Jamaican Jerk Chicken with Baked Beans and Fresh Tomato Salsa
Description: One thin-sliced boneless skinless chicken breast is marinated and cooked in A Dozen Cousins Jamaican jerk seasoning sauce, delivering bold Caribbean flavor without any gluten. A small portion of baked beans and a quick fresh tomato salsa made from vine tomatoes and Mateo's gourmet salsa serve as easy, flavorful sides - verify the baked beans label is gluten-free before purchasing.
Sale items used: Fresh boneless/skinless chicken breast thin sliced (1 breast), A Dozen Cousins Jamaican jerk seasoning sauce, Baked beans, Tomatoes on the vine, Mateo's gourmet salsa
Prep time: 30 minutes
Serving note: 1 thin-sliced chicken breast (approximately 5-6 oz), 1/2 can baked beans, 1 small tomato diced, 2 tablespoons salsa
Recipes:
- Juicy Jerk Chicken, Rice And Beans (Gluten-Free)
- Jamaican Jerk Chicken with Red Beans and Rice
- One Pot Caribbean Jerk Chicken & Rice

Wednesday
Meal: Cajun Shrimp Boil with Corn and Onion
Description: A generous single-serving portion of fresh jumbo shrimp is boiled with Cajun seasoning, one ear of corn cut into rounds, and wedges of Vidalia onion for a festive and colorful one-pot meal. This naturally gluten-free dish is bright, spicy, and deeply satisfying, and any leftover shrimp can be refrigerated for a quick lunch the next day.
Sale items used: Fresh jumbo shrimp peeled and deveined, Corn (1 ear from 4-pack), Organic Vidalia onions, Filippo Berio extra virgin olive oil
Prep time: 25 minutes
Serving note: Approximately 8-10 shrimp (6-8 oz), 1 ear of corn cut into thirds, 1/2 small onion quartered
Recipes:
- Cajun Shrimp Boil Recipe
- Cajun Seafood Boil with Shrimp, Sausage, Potatoes & Corn
- Cajun Shrimp Boil

Thursday
Meal: Pan-Seared Sea Scallops with Arrabbiata Sauce over Sauteed Onions
Description: A portion of frozen jumbo wild caught sea scallops are thawed, patted dry, and pan-seared in olive oil until a golden crust forms, then plated over a bed of softly caramelized Vidalia onions. A spoonful of Filippo Berio arrabbiata sauce is spooned alongside as a bold, naturally gluten-free tomato accompaniment - note that the full bag of scallops can be portioned and refrozen for future meals.
Sale items used: Lidl Preferred Selection frozen jumbo wild caught sea scallops (portioned), Filippo Berio arrabbiata sauce, Organic Vidalia onions, Filippo Berio extra virgin olive oil
Prep time: 20 minutes
Serving note: 4-5 large scallops (approximately 6 oz thawed), 1/2 small onion sliced thin, 2-3 tablespoons arrabbiata sauce
Recipes:
- Shrimp and Scallop Arrabbiata Recipe
- Easy Scallop Pasta
- Herby Pan Seared Scallops

Friday
Meal: Baby Back Ribs with Shoestring Fries, BBQ Sauce, and Cucumber Salad
Description: Rather than a full rack, purchase the Smithfield baby back ribs and ask the butcher to cut a single-serving slab of 4-5 ribs, or portion and freeze the rest immediately at home - the ribs are oven-baked low and slow with Sweet Baby Ray's barbecue sauce for tender, sticky results. Frozen shoestring fries baked in the oven and a cool cucumber salad with a touch of olive oil and vinegar complete this classic, gluten-free-friendly Friday feast.
Sale items used: Smithfield fresh baby back ribs (partial rack, 4-5 ribs), Frozen shoestring French fried potatoes, Sweet Baby Ray's barbecue sauce, Long English cucumber, Filippo Berio extra virgin olive oil
Prep time: 90 minutes (mostly hands-off oven time)
Serving note: 4-5 ribs from the rack (remainder frozen), approximately 1 cup shoestring fries, 1/3 cucumber sliced, 2 tablespoons BBQ sauce
Recipes:
- Tender and Moist Oven Roasted Baby Back Ribs (Gluten Free)
- Bangin' Oven Baked Baby Back Ribs
- Gluten-Free BBQ Sauce

SHOPPING LIST

Buy on sale:
- Fresh grass-fed sirloin steak: $5.99
- Fresh boneless/skinless chicken breast, thin sliced: $2.99
- Fresh jumbo shrimp, peeled and deveined: $7.49
- Lidl Preferred Selection frozen jumbo wild caught sea scallops: $12.99
- Smithfield fresh baby back ribs: $2.99
- Corn, 4 pack: $1.99
- Long English cucumber: $0.79
- Tomatoes on the vine: $1.49
- Organic Vidalia onions: $3.99
- Filippo Berio extra virgin olive oil: $4.74
- Filippo Berio arrabbiata sauce: $1.99
- A Dozen Cousins Jamaican jerk seasoning sauce: $2.23
- Baked beans: $0.99
- Mateo's gourmet salsa: $3.99
- Sweet Baby Ray's barbecue sauce: $1.79
- Frozen shoestring French fried potatoes: $2.79

Pantry staples needed:
- Salt and black pepper
- Garlic powder (for Cajun seasoning blend)
- Paprika and cayenne (for Cajun seasoning blend)
- Apple cider vinegar or white vinegar (for cucumber salad)
- Butter (for pan-searing scallops)
- Aluminum foil (for rib baking)

ESTIMATED TOTAL

Total: $57.23 for 1 person | $57.23 per person

DISCLAIMER

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