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: Two grass-fed sirloin steaks are seasoned with salt, pepper, and olive oil then grilled to your preferred doneness alongside two ears of sweet corn. A crisp side salad of sliced cucumber and vine tomatoes dressed with olive oil and herbs rounds out this simple, satisfying gluten-free meal.
Sale items used: Fresh grass-fed sirloin steak ($5.99), Corn 4 pack ($1.99), Long English cucumber ($0.79), Tomatoes on the vine ($1.49), Filippo Berio extra virgin olive oil ($4.74)
Prep time: 30 minutes
Serving note: 2 sirloin steaks (approximately 6-8 oz each), 2 ears of corn, half a cucumber sliced, 1-2 vine tomatoes sliced, dressed with 2 tablespoons olive oil
Recipes:
- Gluten Free Salad with Steak
- Grilled Steak with Greek Corn Salad Recipe
- Easy Grilled Steak Salad

Tuesday
Meal: Jamaican Jerk Chicken with Baked Beans and Fresh Tomato Salsa
Description: Two thin-sliced chicken breasts are coated in Jamaican jerk seasoning sauce and grilled or pan-seared until caramelized and cooked through. They are served alongside a can of baked beans and a quick fresh salsa made from diced vine tomatoes with a hint of onion, all naturally gluten-free.
Sale items used: Fresh boneless/skinless chicken breast thin sliced ($2.99), A Dozen Cousins Jamaican jerk seasoning sauce ($2.23), Baked beans ($0.99), Tomatoes on the vine - shared from Monday ($0.00 additional), Organic Vidalia onions ($3.99)
Prep time: 25 minutes
Serving note: 2 chicken breasts (roughly 5-6 oz each), 1 can baked beans split between 2 servings, 1-2 diced tomatoes and 2 tablespoons diced onion for salsa - verify baked beans label is gluten-free certified
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: Jumbo shrimp are simmered in a seasoned Cajun-spiced broth alongside corn cut from the cob and sliced Vidalia onion for a rustic, flavor-packed boil for two. This one-pot gluten-free meal is finished with a drizzle of olive oil and served family style straight from the pot.
Sale items used: Fresh jumbo shrimp peeled and deveined ($7.49), Corn 4 pack - using remaining 2 ears ($0.00 additional), Organic Vidalia onions - shared from Tuesday ($0.00 additional), Filippo Berio extra virgin olive oil - shared from Monday ($0.00 additional)
Prep time: 35 minutes
Serving note: Approximately 12-16 shrimp total split between 2 people, 2 ears of corn cut into rounds, half a Vidalia onion sliced - use gluten-free Cajun seasoning from your pantry
Recipes:
- Cajun Seafood Boil with Shrimp, Sausage, Potatoes & Corn
- Cajun Shrimp Boil - Immaculate Bites
- Sheet Pan Shrimp Boil

Thursday
Meal: Pan-Seared Sea Scallops with Arrabbiata Sauce over Sauteed Onions
Description: Jumbo sea scallops are patted dry and seared in a hot pan with olive oil until golden and caramelized, then plated over a bed of softly sauteed Vidalia onions. A spoonful of arrabbiata sauce is spooned around the plate for a spicy, vibrant finishing touch that keeps this dish completely gluten-free.
Sale items used: Lidl Preferred Selection frozen jumbo wild caught sea scallops ($12.99), Filippo Berio arrabbiata sauce ($1.99), Organic Vidalia onions - shared from previous days ($0.00 additional), Filippo Berio extra virgin olive oil - shared from Monday ($0.00 additional)
Prep time: 20 minutes
Serving note: Approximately 6-8 scallops total split evenly between 2 plates, half an onion sauteed, 2-3 tablespoons arrabbiata sauce per plate - thaw scallops fully and pat very dry before searing for best crust
Recipes:
- Shrimp and Scallop Arrabbiata Recipe
- Easy Scallop Pasta
- Pan Seared Scallops Recipe

Friday
Meal: Baby Back Ribs with Shoestring Fries, BBQ Sauce, and Cucumber Salad
Description: A half rack of baby back ribs is seasoned, slow-roasted in the oven until tender, then finished with Sweet Baby Ray's BBQ sauce under the broiler for a sticky glaze. Shoestring fries are baked alongside and served with a cool, refreshing cucumber salad dressed in olive oil and a splash of vinegar.
Sale items used: Smithfield fresh baby back ribs ($2.99 per lb - buy approximately 2 lbs for half rack), Frozen shoestring French fried potatoes ($2.79), Sweet Baby Ray's barbecue sauce ($1.79), Long English cucumber - shared from Monday ($0.00 additional), Filippo Berio extra virgin olive oil - shared from Monday ($0.00 additional)
Prep time: 90 minutes (including oven roasting time)
Serving note: Approximately 1.5 to 2 lbs of ribs split between 2 people (roughly half a rack), 2 generous portions of shoestring fries baked per package directions, half a cucumber sliced for salad - confirm BBQ sauce label is gluten-free certified
Recipes:
- Tender and Moist Oven Roasted Baby Back Ribs (Gluten Free)
- Bangin' Oven Baked Baby Back Ribs
- Easy Grilled Gluten Free Ribs with a Sweet and Spicy Dry Rub

SHOPPING LIST

Buy on sale:
- Fresh grass-fed sirloin steak (2 steaks): $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 (approx. 2 lbs): $5.98
- 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
- Sweet Baby Ray's barbecue sauce: $1.79
- Frozen shoestring French fried potatoes: $2.79

Pantry staples needed:
- Salt and black pepper
- Garlic powder
- Cajun seasoning (confirm gluten-free label)
- White vinegar or apple cider vinegar (for cucumber salad)
- Fresh garlic cloves (optional for shrimp boil)
- Dried herbs such as oregano or parsley
- Cooking spray or extra butter for pan searing scallops

ESTIMATED TOTAL

Total: $55.23 for 2 people | $27.62 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. Always verify individual product labels for gluten-free certification, particularly on baked beans, BBQ sauce, jerk seasoning, arrabbiata sauce, and frozen fries, as manufacturing processes and formulas can vary.