Lidl Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Bone-In Chicken Thighs with Marinated Roasted Red Peppers and Avocado
Description: Juicy bone-in chicken thighs are seared until golden and finished with sweet marinated roasted red peppers for a rich, colorful plate. Sliced fresh avocado adds a creamy, cooling contrast alongside the savory pan juices, all naturally gluten-free.
Sale items used: Fresh bone-in chicken thighs ($0.99/lb), Eridanous marinated roasted red peppers ($2.99), Avocados ($3.49 for 4 ct), Eridanous extra virgin olive oil spray ($4.99)
Prep time: 35 minutes
Serving note: Purchase approximately 1.5 lbs of bone-in chicken thighs (about 3 thighs total, roughly 2 to 3 thighs per person depending on size), costing about $1.49. Use half the jar of roasted red peppers and 2 avocados from the 4-count bag. Total cook time is under 40 minutes so no make-ahead needed.

Tuesday
Meal: Ground Turkey and Greek Tomato Sauce Stuffed Bell Peppers over Rice
Description: Two large bell peppers are halved and filled with seasoned 85% lean ground turkey simmered in Eridanous Greek tomato sauce, then baked until tender and served over fluffy white rice. This hearty, gluten-free dinner is satisfying and colorful, with the tomato sauce adding bright Mediterranean flavor.
Sale items used: Fresh ground turkey 85% lean ($3.99), Eridanous Greek tomato sauce ($2.29), Vidalia onions ($2.69 for 3 lb bag)
Prep time: 50 minutes
Serving note: Use approximately 0.75 lb of ground turkey (about half the package, saving the rest for another use or freezing). Use 1 full jar of Greek tomato sauce and 1 medium Vidalia onion diced into the filling. Cook 1 cup dry white rice from pantry to serve 2. Bell peppers are a pantry/produce purchase not on sale this week - budget about $1.50 for 2 large peppers from the store. Total time is close to 60 minutes; prep the filling while the oven preheats to save time.
Recipes:
- ITALIAN GROUND TURKEY STUFFED PEPPERS

Wednesday
Meal: Baked Chicken Drumsticks with Capers, Sundried Tomatoes, and Organic Spring Mix Salad
Description: Chicken drumsticks are baked with briny capers and tangy sundried tomatoes until the skin is crispy and the meat is fall-off-the-bone tender. A fresh organic spring mix salad dressed simply with olive oil spray and a squeeze of lemon rounds out this easy, gluten-free weeknight meal.
Sale items used: Fresh chicken drumsticks ($1.39 each), Eridanous capers ($1.29), Eridanous sundried tomatoes in brine ($2.49), Organic spring mix ($2.99), Eridanous extra virgin olive oil spray ($4.99, already purchased Monday)
Prep time: 45 minutes
Serving note: Purchase 4 chicken drumsticks at $1.39 each, totaling $5.56, giving each person 2 drumsticks. Use about half the jar of capers and half the jar of sundried tomatoes. The full bag of spring mix serves as a generous salad for 2. Total bake time is about 40 minutes at 400 degrees F; slide the drumsticks in while you prep the salad.
Recipes:
- Mediterranean Chicken with Sun-Dried Tomatoes and Artichokes - Julia's Album

Thursday
Meal: Chicken Sausage, Artichoke, and Olive Skillet with Feta over Ore-Ida Potatoes
Description: Sliced Dulano chicken sausage is pan-cooked with artichoke quarters, Kalamon olives, and capers, then finished with crumbled barrel-aged feta for a bold, briny Mediterranean skillet. Served over crispy Ore-Ida frozen potatoes, this gluten-free dinner comes together quickly in one pan.
Sale items used: Dulano chicken sausage ($1.99), Eridanous artichoke quarters with Kalamon olives and capers in oil ($2.49), Eridanous barrel aged feta cheese in brine ($6.99), Ore-Ida frozen potatoes ($4.49), Eridanous extra virgin olive oil spray ($4.99, already purchased Monday)
Prep time: 30 minutes
Serving note: Use the full package of chicken sausage (typically 4 to 5 links), sliced into rounds, which is plenty for 2 people. Use the full jar of artichoke and olive mix as the sauce base. Crumble about 2 oz of feta over the top (the block will have plenty left for other uses). Cook half the bag of Ore-Ida potatoes per package directions for 2 servings.

Friday
Meal: Steamed Eridanous Mussel Meat with Vidalia Onion, Greek Tomato Sauce, and Shredded Parmesan
Description: Tender frozen mussel meat is gently steamed with diced Vidalia onion and Eridanous Greek tomato sauce into a rich, brothy seafood stew. Finished with a generous sprinkle of shredded Parmesan, this naturally gluten-free dish is elegant enough for a Friday night and ready in under 30 minutes.
Sale items used: Eridanous frozen mussel meat ($4.99), Eridanous Greek tomato sauce ($2.29), Vidalia onions ($2.69 for 3 lb bag, already purchased Tuesday), Shredded Parmesan cheese ($2.69)
Prep time: 25 minutes
Serving note: Use the full package of mussel meat, which is sufficient for 2 as a main dish. Use 1 full jar of Greek tomato sauce and half of one medium Vidalia onion, diced. Sprinkle about 2 to 3 tablespoons of shredded Parmesan per bowl to finish. Serve with gluten-free rice or gluten-free bread from your pantry if desired.

SHOPPING LIST

Buy on sale:
- Fresh bone-in chicken thighs (1.5 lbs): $1.49
- Eridanous marinated roasted red peppers (x1 jar): $2.99
- Avocados (x1 pack of 4): $3.49
- Fresh ground turkey 85% lean (x1 package): $3.99
- Eridanous Greek tomato sauce (x2 jars): $4.58
- Vidalia onions (x1 bag, 3 lb): $2.69
- Fresh chicken drumsticks (x4): $5.56
- Eridanous capers (x1 jar): $1.29
- Eridanous sundried tomatoes in brine (x1 jar): $2.49
- Organic spring mix (x1 bag): $2.99
- Eridanous extra virgin olive oil spray (x1 can): $4.99
- Dulano chicken sausage (x1 package): $1.99
- Eridanous artichoke quarters with Kalamon olives and capers in oil (x1 jar): $2.49
- Eridanous barrel aged feta cheese in brine (x1 block): $6.99
- Ore-Ida frozen potatoes (x1 bag): $4.49
- Eridanous frozen mussel meat (x1 package): $4.99
- Shredded Parmesan cheese (x1 bag): $2.69

Pantry staples needed:
- White rice (for Tuesday and optional Friday)
- Garlic
- Salt and black pepper
- Dried oregano or Italian seasoning
- Lemon (for Wednesday salad dressing)
- Olive oil or cooking oil (if olive oil spray runs low)
- Red pepper flakes (optional, for Friday mussels)