Lidl Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Butcher's Specialty fresh grass-fed beef strip steak: $7.49 for 10 oz.
- Smithfield fresh pork spareribs: $1.99
- Butcher's Specialty fresh whole chicken wings, family pack: $2.29
- Premio fresh bratwurst: $2.49 for 16 oz.
- Fish Market fresh Chilean Atlantic salmon whole fillet, skin on: $7.69
- Lidl Preferred Selection frozen cooked shrimp ring tray with cocktail sauce: $9.99 for 16 oz.
- Frozen white shrimp, 9/14: $10.99 for 32 oz.
- Ocean Sea frozen octopus: $13.99 for 31 oz.
- Butcher's Specialty fresh grass-fed ground beef, 93% lean: $5.49 for 16 oz.
- Pulled chicken with barbecue sauce: $6.59 for 16 oz.

Vegetables on sale:
- Organic baby carrots: $1.95 for 16 oz.
- Red bell peppers: $2.49 for 2 ct.
- Vidalia onions: $2.49 for 3 lb.
- Sweet cherries: $2.49
- Gold kiwis: $3.89 for 1 lb.
- Large seedless watermelon: $3.99 for 1 ct.
- Blueberries: $3.29 for 18 oz.

5-DAY MEAL PLAN

Monday
Meal: Smoky BBQ Chicken Wings with Baby Carrots and Ranch Dipping Sauce
Description: A handful of juicy chicken wings get tossed in Sweet Baby Ray's BBQ sauce and roasted or air-fried until sticky and caramelized, perfect for one satisfying weeknight dinner. Fresh baby carrots serve as a crunchy, refreshing side alongside creamy gluten-free ranch dressing for dipping.
Sale items used: Butcher's Specialty fresh whole chicken wings (family pack), Sweet Baby Ray's barbecue sauce, organic baby carrots, creamy ranch dressing
Prep time: 35 minutes
Serving note: Use approximately 6 to 8 wings (roughly 10 to 12 oz.) for 1 person, portion out about 4 oz. baby carrots, and use 2 tablespoons each of BBQ sauce and ranch dressing. Freeze remaining wings for future use.
Recipes:
- Gluten-Free Chicken Wings
- Crispy Gluten-Free Chicken Wings (Baked, No Flour)
- Gluten Free Chicken Wings

Tuesday
Meal: Glazed Pork Spareribs with Baked Beans and Pickled Cucumber Slices
Description: Rather than cooking a full rack, use a small 1-person portion of the spareribs, about 2 to 3 individual rib bones, glazed with Sweet Baby Ray's BBQ sauce and slow-roasted in the oven until tender. Serve alongside warmed baked beans and tangy bread and butter pickle chips for a satisfying backyard-style plate.
Sale items used: Smithfield fresh pork spareribs (use a small 2 to 3 rib portion), Sweet Baby Ray's barbecue sauce, baked beans, bread and butter pickle chips
Prep time: 90 minutes (mostly hands-off oven time)
Serving note: Cut off 2 to 3 rib bones (approximately 10 to 12 oz.) for 1 person from the rack, wrap and freeze the rest. Serve with about 1/2 cup baked beans and a small handful of pickle chips on the side. Note - check baked beans label to confirm gluten-free status before purchasing.
Recipes:
- Gluten-Free Braised and Glazed Pork Spare Ribs
- Gluten-Free BBQ Pork Ribs in the Oven
- Melt In Your Mouth Ribs Recipe (Gluten-Free)

Wednesday
Meal: Premio Bratwurst Skillet with Sauteed Bell Peppers and Onions over Rice
Description: One Premio bratwurst link is sliced and pan-seared until golden, then tossed in a skillet with colorful sauteed red bell peppers and sweet Vidalia onions for a hearty one-pan meal. The savory sausage and vegetable mixture is served over a bed of fluffy gluten-free white rice for a filling midweek dinner.
Sale items used: Premio fresh bratwurst (1 link), red bell peppers, Vidalia onions
Prep time: 25 minutes
Serving note: Use 1 bratwurst link (approximately 3.2 oz. based on 16 oz. pack of 5 links), half of 1 red bell pepper, and about 1/4 of a medium Vidalia onion. Serve over 1/2 cup dry rice (cooked). Freeze or refrigerate remaining bratwurst links for later. Note - verify bratwurst label is gluten-free, as some sausages contain fillers with gluten.
Recipes:
- Brats with Grilled Peppers & Onions
- Roasted Bratwurst with Peppers and Onions
- Easy Bratwurst with Peppers and Onions recipe

Thursday
Meal: Grass-Fed Ground Beef Taco Bowls with Corn Tortillas, Guacamole, and Sour Cream
Description: Seasoned grass-fed ground beef is browned with garlic and spices, then layered into a bowl with warm La Banderita white corn tortillas, fresh guacamole, and cool sour cream for a gluten-free taco night. This build-your-own bowl is easy to scale for one and loaded with bold flavors.
Sale items used: Butcher's Specialty fresh grass-fed ground beef 93% lean (use half the pack), La Banderita white corn tortillas, guacamole, Daisy sour cream, granulated garlic
Prep time: 20 minutes
Serving note: Use approximately 1/2 lb. (8 oz.) of ground beef for 1 person, 3 to 4 corn tortillas, 2 tablespoons guacamole, and 2 tablespoons sour cream. Refrigerate or freeze remaining ground beef. White corn tortillas are naturally gluten-free - confirm label to be safe.
Recipes:
- Grass Fed Beef Tacos Recipe: A Healthy High Protein Meal
- Beef Taco Skillet | Taco Bowls - Gluten Free
- Ground Beef Taco Bowls - Low Carb + Gluten Free

Friday
Meal: Pan-Seared Chilean Salmon with Garlic Butter, Baby Carrots, and Sauteed Onions
Description: A generous portion of fresh Chilean salmon fillet is pan-seared skin-side down in butter and finished with a garlic butter glaze for a restaurant-quality dinner at home. Steamed baby carrots and lightly sauteed Vidalia onions round out the plate with natural sweetness and color.
Sale items used: Fish Market fresh Chilean Atlantic salmon whole fillet (use a single portion), sweet cream butter, organic baby carrots, Vidalia onions, granulated garlic
Prep time: 20 minutes
Serving note: Cut a single 5 to 6 oz. portion from the salmon fillet for 1 person, wrap and freeze the rest. Use 1 tablespoon butter, 1/4 teaspoon granulated garlic, about 4 oz. baby carrots, and 1/4 of a sliced Vidalia onion.
Recipes:
- 10-Minute Garlic Butter Salmon Recipe (Restaurant Quality!)
- Garlic Butter Pan Seared Salmon (15-minute recipe)
- Garlic Butter Salmon – A Couple Cooks

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh whole chicken wings, family pack (x1 pack): $2.29
- Sweet Baby Ray's barbecue sauce (x1 bottle): $1.79
- Organic baby carrots (x1 bag, 16 oz.): $1.95
- Creamy ranch dressing (x1 bottle): $1.49
- Smithfield fresh pork spareribs (x1 pack): $1.99
- Baked beans (x1 can): $0.99
- Bread and butter pickle chips (x1 jar): $1.99
- Premio fresh bratwurst (x1 pack, 16 oz.): $2.49
- Red bell peppers (x1 pack, 2 ct.): $2.49
- Vidalia onions (x1 bag, 3 lb.): $2.49
- Butcher's Specialty fresh grass-fed ground beef, 93% lean (x1 pack, 16 oz.): $5.49
- La Banderita white corn tortillas (x1 pack): $3.79
- Guacamole (x1 unit, 8 oz. - part of 2 for $4.00 deal): $2.00
- Daisy sour cream (x1 unit, 14 to 16 oz. - part of 2 for $4.00 deal): $2.00
- Granulated garlic, family size (x1 jar): $3.99
- Fish Market fresh Chilean Atlantic salmon whole fillet (x1 fillet): $7.69
- Sweet cream butter (x1 pack, 16 oz.): $1.99

Pantry staples needed:
- White rice (gluten-free, long grain) - not on sale, buy from pantry or store shelf
- Salt and black pepper
- Cooking oil (olive oil or neutral oil for skillet cooking)
- Aluminum foil (for rib roasting)