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.
- Blueberries: $3.29 for 18 oz.
- Large seedless watermelon: $3.99 for 1 ct.

5-DAY MEAL PLAN

Monday
Meal: Smoky BBQ Chicken Wings with Baby Carrots and Ranch Dipping Sauce
Description: Fresh whole chicken wings from Lidl's family pack are tossed in Sweet Baby Ray's BBQ sauce and baked or grilled until caramelized and smoky, delivering a satisfying weeknight meal for two. Crisp organic baby carrots and a side of creamy ranch dressing round out the plate with color and crunch.
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: 45 minutes
Serving note: Use approximately 1.5 lb of wings from the family pack (roughly 8 to 10 pieces split between 2 people), 1 cup BBQ sauce, and 1 cup baby carrots with 4 tablespoons ranch dressing per person.
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: Smithfield pork spareribs are slow-roasted in the oven and glazed with Sweet Baby Ray's BBQ sauce until tender and sticky, creating a hearty and satisfying dinner for two. A can of baked beans served alongside and quick-pickled cucumber slices using dill pickles from the flyer add sweet and tangy contrast.
Sale items used: Smithfield fresh pork spareribs, Sweet Baby Ray's barbecue sauce, Baked beans, Freshona German style dill pickles
Prep time: 90 minutes
Serving note: Use one rack of spareribs split in half (approximately 2 to 2.5 lb for 2 people), one 28 oz. can of baked beans shared between 2, and 4 to 5 pickle spears per person sliced into rounds.
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: Sliced Premio bratwurst is browned in a skillet with olive oil, then tossed with sweet red bell peppers and Vidalia onions until everything is caramelized and fragrant. The sausage and pepper mixture is served over fluffy white rice for a complete, hearty gluten-free dinner for two. Note - Premio bratwurst may contain gluten depending on variety; check the label carefully and confirm the product is certified gluten-free before purchasing.
Sale items used: Premio fresh bratwurst, Red bell peppers, Vidalia onions, Primadonna extra virgin olive oil
Prep time: 30 minutes
Serving note: Use 4 bratwurst links (approximately half the 16 oz. pack) for 2 people, 2 red bell peppers, half a pound of sliced Vidalia onions, and 1 cup dry white rice (yields 2 cups cooked, 1 cup per person).
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 cooked in a skillet with garlic and spices, then served over warm white corn tortillas cut into strips and arranged bowl-style with generous spoonfuls of guacamole and sour cream. This vibrant, naturally gluten-free taco bowl uses La Banderita corn tortillas, which are a safe gluten-free option, making it a fun and filling dinner for two.
Sale items used: Butcher's Specialty fresh grass-fed ground beef 93% lean, La Banderita white corn tortillas, Guacamole, Daisy Pure & Natural sour cream, Granulated garlic, Vidalia onions
Prep time: 25 minutes
Serving note: Use the full 16 oz. package of ground beef split between 2 people, 4 to 6 corn tortillas per person, 1 full 8 oz. container of guacamole shared between 2, and approximately 3 to 4 tablespoons of sour cream per person.
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 fresh skin-on Chilean Atlantic salmon fillet is pan-seared in butter with granulated garlic until golden and flaky, creating a restaurant-quality dinner at home for two. Steamed organic baby carrots and butter-sauteed Vidalia onions serve as simple, naturally gluten-free sides that complement the rich salmon beautifully.
Sale items used: Fish Market fresh Chilean Atlantic salmon whole fillet skin on, Sweet cream butter, Organic baby carrots, Vidalia onions, Granulated garlic, Primadonna extra virgin olive oil
Prep time: 25 minutes
Serving note: Use approximately 12 oz. of salmon fillet total (about 6 oz. per person), 1 tablespoon butter per portion, 1 cup baby carrots, and half a pound of sliced Vidalia onions sauteed in 1 tablespoon butter with garlic.
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 (x2 bags, 16 oz. each - used Monday and Friday): $3.90
- Creamy ranch dressing (x1 bottle): $1.49
- Smithfield fresh pork spareribs (x1 pack): $1.99
- Baked beans (x1 can, 28 oz.): $0.99
- Freshona German style dill pickles, family size (x1 jar): $2.99
- Premio fresh bratwurst (x1 pack, 16 oz.): $2.49
- Red bell peppers (x1 pack, 2 ct.): $2.49
- Vidalia onions (x1 bag, 3 lb. - used Wednesday, Thursday, and Friday): $2.49
- Primadonna extra virgin olive oil, family size (x1 bottle): $12.99
- 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.): $2.00
- Daisy Pure & Natural sour cream (x1 unit, 14-16 oz.): $2.00
- Granulated garlic, family size (x1 jar): $3.99
- Fish Market fresh Chilean Atlantic salmon whole fillet, skin on (x1 fillet): $7.69
- Sweet cream butter (x1 pack, 4 ct. 16 oz.): $1.99

Pantry staples needed:
- White rice (2 cups dry, for Wednesday)
- Salt and black pepper
- Paprika and chili powder (for taco seasoning Thursday)
- Cumin (for taco seasoning Thursday)
- Cooking spray or additional oil for baking wings