Lidl Gluten-Free Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Butcher's Specialty fresh bone-in chicken thighs: $0.99/lb - approx. 2.5 lbs for 4 people = $2.48 total / $0.62 per serving
- Butterball fresh ground turkey, 85% lean: $3.99 flat pack - $3.99 total / $1.00 per serving
- Butcher's Specialty fresh boneless country style ribs: $2.99 flat pack - $2.99 total / $0.75 per serving (one pack feeds 4 as a main with sides; ranked here at pack cost)
- Dulano chicken sausage: $1.99 flat pack - $1.99 total / $0.50 per serving
- Butcher's Specialty fresh organic ground beef, 90% lean: $6.49 flat pack - $6.49 total / $1.62 per serving
- Ocean Sea frozen wild caught pacific whiting: $5.99 flat pack - $5.99 total / $1.50 per serving
- Eridanous frozen mussel meat: $4.99 flat pack - $4.99 total / $1.25 per serving
- Fresh sea scallops & shrimp: $8.99 flat pack - $8.99 total / $2.25 per serving

Corrected strict per-serving order:
- Dulano chicken sausage: $1.99 flat pack / $0.50 per serving
- Butcher's Specialty fresh bone-in chicken thighs: $0.99/lb x 2.5 lbs = $2.48 / $0.62 per serving
- Butterball fresh ground turkey, 85% lean: $3.99 flat pack / $1.00 per serving
- Eridanous frozen mussel meat: $4.99 flat pack / $1.25 per serving
- Ocean Sea frozen wild caught pacific whiting: $5.99 flat pack / $1.50 per serving
- Butcher's Specialty fresh organic ground beef, 90% lean: $6.49 flat pack / $1.62 per serving
- Fresh sea scallops & shrimp: $8.99 flat pack / $2.25 per serving

Why these meals: This week's Lidl flyer is a great opportunity to eat well on a gluten-free plan without overspending. Four of the five nights lean on genuinely affordable proteins: Dulano chicken sausage at just $0.50 per serving, bone-in chicken thighs at roughly $0.62 per serving, ground turkey at $1.00 per serving, and frozen mussel meat at $1.25 per serving - all solidly in the economical half of the ranking. The one premium night goes to the fresh sea scallops & shrimp at $2.25 per serving, which is the single best premium value on this flyer compared to the octopus, squid, and skirt steak options that either lack a usable price unit or cost more. The Eridanous pantry items - Greek tomato sauce, marinated roasted red peppers, artichoke quarters, and capers - add bold Mediterranean flavor for very little money and make each dinner feel distinct without pushing the total over budget. The Ore-Ida frozen potatoes and Vidalia onions round out several plates as hearty gluten-free sides, keeping the week filling and varied.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Sausage with Marinated Roasted Red Peppers and Avocado
Description: Dulano chicken sausage is sliced and pan-seared until golden, then served alongside warmed marinated roasted red peppers and fresh sliced avocado for a bright, satisfying plate. The combination of smoky sausage, tangy peppers, and creamy avocado creates a fast weeknight dinner with a Mediterranean edge.
Sale items used: Dulano chicken sausage, Eridanous marinated roasted red peppers, Avocados
Prep time: 20 minutes
Serving note: 1 pack Dulano chicken sausage (serves 4), 1 jar Eridanous marinated roasted red peppers, 4 avocados (1 pack of 4 ct). Slice sausage on the bias and sear in a dry skillet over medium-high heat for 3-4 minutes per side.
Recipes:
- Sausage and Peppers in the Oven {Easy Sheet Pan Recipe}

Tuesday
Meal: Baked Bone-In Chicken Thighs with Ore-Ida Potatoes and Greek Tomato Sauce
Description: Bone-in chicken thighs are seasoned and baked until the skin is crisp and the meat is cooked through, served over Ore-Ida frozen potatoes roasted in the same oven. Eridanous Greek tomato sauce is warmed and spooned over the top for a hearty, one-oven gluten-free dinner.
Sale items used: Butcher's Specialty fresh bone-in chicken thighs, Ore-Ida frozen potatoes, Eridanous Greek tomato sauce
Prep time: 50 minutes
Serving note: 2.5 lbs bone-in chicken thighs (approx. 4-5 thighs at $0.99/lb = $2.48), 1 bag Ore-Ida frozen potatoes, 1 jar Eridanous Greek tomato sauce. Roast thighs at 425F for 35-40 minutes; add potatoes to a second rack at the same time.
Recipes:
- Greek Lemon Chicken and Potatoes (Gluten-Free)
- Baked Greek Chicken and Potatoes (One-Pan Recipe!)

Wednesday
Meal: Skillet Ground Turkey with Capers, Sundried Tomatoes, and Organic Spring Mix Salad
Description: Butterball fresh ground turkey is browned in a skillet with Vidalia onion, then finished with Eridanous capers and Eridanous sundried tomatoes in brine for a savory, briny pan sauce. Serve alongside a simple organic spring mix salad dressed with a drizzle of olive oil and a splash of balsamic vinegar.
Sale items used: Butterball fresh ground turkey, Eridanous capers, Eridanous sundried tomatoes in brine, Vidalia onions, Organic spring mix, Lidl Preferred Selection aged balsamic vinegar of Modena
Prep time: 30 minutes
Serving note: 1 pack Butterball fresh ground turkey (1 lb, serves 4 with sides), 1 jar Eridanous capers, 1 jar Eridanous sundried tomatoes in brine (use half the jar), 1 bag Vidalia onions (use 1 onion from the 3 lb bag), 1 bag organic spring mix, 1 bottle Lidl Preferred Selection aged balsamic vinegar of Modena (use a small drizzle; bottle keeps for future use).
Recipes:
- Greek Ground Turkey
- Turkey Taco Skillet Recipe (gluten free)

Thursday
Meal: Steamed Eridanous Mussel Meat with Feta, Olives, and Vidalia Onion over Ore-Ida Potatoes
Description: Eridanous frozen mussel meat is thawed and gently simmered with Vidalia onion, Eridanous pitted green olives in brine, and crumbled Eridanous barrel aged feta cheese in brine for a Greek-inspired seafood bowl. Serve the mussel mixture over a bed of heated Ore-Ida frozen potatoes for a filling, naturally gluten-free plate.
Sale items used: Eridanous frozen mussel meat, Eridanous pitted green olives in brine, Eridanous barrel aged feta cheese in brine, Vidalia onions, Ore-Ida frozen potatoes
Prep time: 25 minutes
Serving note: 1 pack Eridanous frozen mussel meat (serves 4), 1 jar Eridanous pitted green olives in brine (use half), 1 pack Eridanous barrel aged feta cheese in brine (crumble half over the dish), 1 Vidalia onion from the 3 lb bag, 1 bag Ore-Ida frozen potatoes. Thaw mussel meat overnight in the fridge or under cold running water before cooking.
Recipes:
- Steamed Mussels in White Wine Broth (Gluten-Free)

Friday
Meal: Pan-Seared Fresh Sea Scallops and Shrimp with Artichoke, Capers, and Spring Mix
Description: Fresh sea scallops and shrimp are patted dry and pan-seared in butter until golden and just cooked through, then plated over organic spring mix with Eridanous artichoke quarters with Kalamon olives and capers in oil spooned over the top. The warm seafood wilts the greens slightly and the briny artichoke topping makes this a restaurant-quality gluten-free dinner at home.
Sale items used: Fresh sea scallops & shrimp, Eridanous artichoke quarters with Kalamon olives and capers in oil, Organic spring mix, Salted spreadable butter
Prep time: 20 minutes
Serving note: 1 pack fresh sea scallops & shrimp (serves 4), 1 jar Eridanous artichoke quarters with Kalamon olives and capers in oil, 1 bag organic spring mix, 1 tub salted spreadable butter (use 1-2 tablespoons for searing; remainder keeps). Pat seafood completely dry before searing over high heat for best browning, 2 minutes per side for scallops and 1-2 minutes per side for shrimp.

SHOPPING LIST

Buy on sale:
- Dulano chicken sausage (x1 pack): $1.99
- Eridanous marinated roasted red peppers (x1 jar): $2.99
- Avocados (x1 pack of 4 ct): $3.49
- Butcher's Specialty fresh bone-in chicken thighs (2.5 lbs at $0.99/lb): $2.48
- Ore-Ida frozen potatoes (x2 bags): $8.98
- Eridanous Greek tomato sauce (x1 jar): $2.29
- Butterball fresh ground turkey, 85% lean (x1 pack): $3.99
- Eridanous capers (x1 jar): $1.29
- Eridanous sundried tomatoes in brine (x1 jar): $2.49
- Vidalia onions (x1 bag, 3 lb): $2.69
- Organic spring mix (x2 bags): $5.98
- Lidl Preferred Selection aged balsamic vinegar of Modena (x1 bottle): $4.85
- Eridanous frozen mussel meat (x1 pack): $4.99
- Eridanous pitted green olives in brine (x1 jar): $5.99
- Eridanous barrel aged feta cheese in brine (x1 pack): $6.99
- Fresh sea scallops & shrimp (x1 pack): $8.99
- Eridanous artichoke quarters with Kalamon olives and capers in oil (x1 jar): $2.49
- Salted spreadable butter (x1 tub): $2.49

Pantry staples needed:
- Olive oil or neutral cooking oil (for skillet use on Monday and Wednesday)
- Salt and black pepper
- Garlic (fresh or powder, for turkey and chicken dishes)
- Dried oregano or Italian seasoning (gluten-free certified, for chicken thighs)
- Crushed red pepper (on sale this week at $0.99 if desired as an add-on)