Lidl Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Braised Bone-In Pork Shoulder with Basmati Rice and Red Bell Peppers
Description: A single bone-in pork shoulder steak (about 0.75 lb) is slow-braised with sliced red bell pepper until fork-tender and deeply flavorful. Served over fluffy white basmati rice for a satisfying, naturally gluten-free weeknight dinner.
Sale items used: Fresh bone-in pork shoulder butt roast ($1.99/lb), Red bell peppers 2 ct. ($2.49), Lidl Preferred Selection white basmati rice 2 lb. ($2.99)
Prep time: 20 minutes active, 90 minutes total
Serving note: Use approximately 0.75 lb of pork shoulder. Cook 1/3 cup dry basmati rice (yields about 1 cup cooked). Use 1 red bell pepper from the 2-count pack, saving the second for another use. Make-ahead tip: braise the pork on Sunday evening and reheat Monday for a quick dinner.
Tuesday
Meal: Pan-Seared Andouille Chicken Sausage with Konjac Noodles and Sweetpops Tomatoes
Description: Two andouille chicken sausage links are sliced and seared until golden, then tossed with rinsed konjac noodles and halved Sweetpops tomatoes for a light, low-carb, gluten-free meal. The sausage drippings create a simple pan sauce that coats every bite.
Sale items used: Dulano andouille chicken sausage 10 ct. 24 oz. ($5.99), Vitasia konjac noodles 9.5 oz. ($1.99), Sweetpops tomatoes 1.5 lb. ($3.99)
Prep time: 20 minutes
Serving note: Use 2 sausage links (approximately 4.8 oz) from the 10-count pack; freeze remaining links in portions for future meals. Use the entire 9.5 oz package of konjac noodles (one serving). Use about 1/2 cup of Sweetpops tomatoes, saving the rest for snacking or salads.
Wednesday
Meal: Baked Chicken Wings with Ore-Ida Fried Potatoes and Arugula Salad
Description: About 1 lb of chicken wings are seasoned and baked until crispy, served alongside a portion of Ore-Ida crinkle cut fries and a fresh arugula salad lightly dressed with olive oil. This is a crowd-pleasing combination that is entirely gluten-free when wings are seasoned with only salt, pepper, and gluten-free spices.
Sale items used: Fresh whole chicken wings family pack ($1.99/lb), Harvest Basket frozen crinkle cut French fried potatoes 5.51 lb. ($4.99), Peak Harvest organic baby arugula 5 oz. ($2.99)
Prep time: 15 minutes active, 50 minutes total
Serving note: Use approximately 1 lb of chicken wings from the family pack; freeze remaining wings in 1 lb portions. Bake about 1.5 cups (roughly 6 oz) of frozen crinkle cut fries alongside the wings. Use about 1.5 oz of arugula for the salad, saving the rest for other meals. Confirm the Ore-Ida fries are labeled gluten-free before purchasing.
Thursday
Meal: Herring Fillets in Tomato Sauce over Parboiled Rice with Broccolini
Description: Canned herring fillets in tomato sauce are gently warmed and spooned over a bed of fluffy parboiled long grain rice, with steamed broccolini on the side for a nutritious, budget-friendly plate. This meal comes together in under 20 minutes and is naturally gluten-free.
Sale items used: Nixe herring fillets in tomato sauce 21 oz. ($4.99), Golden Sun parboiled long grain rice 9.9 lb. ($7.99), Broccolini 6 oz. ($2.49)
Prep time: 15 minutes
Serving note: Use about one-third of the 21 oz can (roughly 7 oz) of herring for one serving; refrigerate the remainder and use within 2 days. Cook 1/3 cup dry parboiled rice (yields about 1 cup cooked). Steam the entire 6 oz package of broccolini and use half, saving the rest for a side dish later in the week.
Friday
Meal: Sauteed Shrimp with Sweet Chili Sauce, Bamboo Shoots, and Basmati Rice
Description: About 6 oz of wild caught shrimp are quickly sauteed and tossed with sweet chili sauce and sliced bamboo shoots for a fast, flavorful stir-fry. Served over white basmati rice, this naturally gluten-free meal is bright, slightly sweet, and ready in minutes.
Sale items used: Ocean Sea frozen wild caught headless shrimp 16 oz. ($8.99), Vitasia sweet chili sauce 23.1 fl. oz. ($2.49), Vitasia sliced bamboo shoots 11.6 oz. ($0.99), Lidl Preferred Selection white basmati rice 2 lb. ($2.99, already purchased Monday)
Prep time: 20 minutes
Serving note: Thaw and use approximately 6 oz of shrimp from the 16 oz bag; refreeze the remainder in a zip-lock bag. Use about 2 tablespoons of sweet chili sauce and roughly 1/3 cup of bamboo shoots. Cook 1/3 cup dry basmati rice from the bag already purchased on Monday. Verify the sweet chili sauce label is certified gluten-free.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh bone-in pork shoulder butt roast (0.75 lb): $1.49
- Red bell peppers 2 ct.: $2.49
- Lidl Preferred Selection white basmati rice 2 lb.: $2.99
- Dulano andouille chicken sausage 10 ct. 24 oz.: $5.99
- Vitasia konjac noodles 9.5 oz.: $1.99
- Sweetpops tomatoes 1.5 lb.: $3.99
- Fresh whole chicken wings family pack (1 lb): $1.99
- Harvest Basket frozen crinkle cut French fried potatoes 5.51 lb.: $4.99
- Peak Harvest organic baby arugula 5 oz.: $2.99
- Nixe herring fillets in tomato sauce 21 oz.: $4.99
- Golden Sun parboiled long grain rice 9.9 lb.: $7.99
- Broccolini 6 oz.: $2.49
- Ocean Sea frozen wild caught headless shrimp 16 oz.: $8.99
- Vitasia sweet chili sauce 23.1 fl. oz.: $2.49
- Vitasia sliced bamboo shoots 11.6 oz.: $0.99
Pantry staples needed:
- Olive oil (for arugula salad dressing and sauteing)
- Salt and black pepper
- Garlic powder or fresh garlic
- Paprika (for chicken wings)
- Lemon juice or apple cider vinegar (for arugula dressing)
- Gluten-free chicken or vegetable broth (for braising pork)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh whole chicken wings, family pack: $1.99
- Fresh bone-in pork shoulder butt roast: $1.99
- Fresh ground beef patties, 93% lean, 4 ct. 21.3 oz.: $8.49
- Fresh Faroe Island whole salmon fillet: $9.99
- Fresh grass-fed sirloin steak, 8 oz.: $5.99
- Lidl Preferred Selection frozen ahi tuna steaks, 16 oz.: $5.49
- Lidl Preferred Selection jamón serrano dry cured ham, family size, 8 oz.: $7.99
- Ocean Sea frozen wild caught headless shrimp, 16 oz.: $8.99
- Farmer Focus fresh organic whole young chicken: $1.99
- Ball Park bun size franks, 15 oz.: $1.99
- Hillshire Farm Lit'l Smokies, 28 oz.: $6.97
- Dulano andouille chicken sausage, family size, 10 ct. 24 oz.: $5.99
- Dulano Italian chicken sausage, family size, 10 ct. 24 oz.: $5.99
- Caroline's Sausage smoked hot beef sausage, 40 oz.: $9.99
- Nixe skipjack tuna in sunflower oil, 26.4 oz.: $6.99
- Nixe herring fillets in tomato sauce, family size, 21 oz.: $4.99
- Wright Brand real wood smoked hickory thick cut bacon, 40 oz.: $13.99
- Vitasia frozen Atlantic salmon with teriyaki marinade, 2 ct. 8.8 oz.: $5.99
- Kevin's chicken, 16 oz.: $7.99
Deli and prepared on sale:
- Solev ita organic ginger turmeric shot, 5 fl. oz.: $2.19
Produce on sale:
- Mandarins, 3 lb.: $2.99
- Large avocados, 1 ct.: $0.69
- Nectarines, 1 lb.: $1.99
- Broccolini, 6 oz.: $2.49
- Red bell peppers, 2 ct.: $2.49
- Peak Harvest organic baby arugula, 5 oz.: $2.99
- Sweetpops tomatoes, 1.5 lb.: $3.99
Dairy and eggs on sale:
- Deli sliced cheese, assorted varieties, 8 oz.: $6.00 for 2
- Milbona sliced sharp cheddar cheese, family size, 16 oz.: $2.99
- Lifeway kefir, assorted varieties, 32 fl. oz.: $2.79
Bakery and bread on sale:
- Lidl Preferred Selection sourdough, assorted varieties, 20 oz.: $2.49
- Pain au chocolat: $0.99
- Toffee pecan cookie: $0.79
- Brookie: $0.99
Pantry on sale:
- Vitasia curry sauces, assorted varieties, 7 oz.: $2.49
- Vitasia Asian sauces, assorted varieties, 12.6 oz.: $3.49
- Vitasia Indian style seasoning, assorted varieties, 3.88 oz.: $1.99
- Vitasia simmer sauce, butter chicken, 13.2 oz.: $2.99
- Vitasia sambal oelek ground red chili paste, 7 oz.: $1.49
- Vitasia Asian sauce, assorted varieties, 8.1 oz.: $1.99
- Vitasia crisp sauces, assorted varieties, 3.88 oz.: $1.99
- Vitasia Asian sauce, assorted varieties, 8.4 fl. oz.: $1.49
- Vitasia Asian style seasoning, assorted varieties, 1.23 - 2.29 oz.: $1.19
- Vitasia Vietnamese style BBQ sauce with honey, 9.52 oz.: $2.99
- Vitasia Thai style meal kits, assorted varieties, 9 - 10 oz.: $3.99
- Vitasia Thai sauce, assorted varieties, 9.8 fl. oz.: $1.49
- Vitasia sweet chili sauce, 23.1 fl. oz.: $2.49
- Vitasia Thai style noodles, assorted varieties, 11.6 oz.: $2.49
- Vitasia spring roll sauce, assorted varieties, 5.07 fl. oz.: $1.49
- Vitasia konjac noodles, 9.5 oz.: $1.99
- Vitasia spring roll wrappers, 8.8 oz.: $1.99
- Vitasia sriracha sauce, assorted varieties, 17 - 18.4 oz.: $3.99
- Vitasia cooking oil, assorted varieties, 8.4 fl. oz.: $2.99
- Vitasia kimchi dipping sauce, assorted varieties, 8.4 - 9.9 fl. oz.: $2.99
- Vitasia teriyaki sauce, 8.4 fl. oz.: $1.99
- Vitasia nori sheets, 5 ct. 0.49 oz.: $1.69
- Vitasia Japanese style sushi mayonnaise, 9.5 oz.: $3.49
- Vitasia ponzu sauce, 5 fl. oz.: $1.49
- Vitasia udon noodle box, assorted styles, 8.9 oz.: $2.49
- Vitasia udon noodle box, assorted styles, 6.4 - 8.8 oz.: $1.99
- Vitasia ramen tan tan noodles, 8.5 oz.: $2.49
- Vitasia miso soup, 7.05 oz.: $2.99
- Vitasia pickled mixed Asian vegetables, 13.5 fl. oz.: $2.49
- Vitasia sliced bamboo shoots, 11.6 oz.: $0.99
- Vitasia ramen noodle soup, assorted varieties, 4 ct. 12 oz.: $3.49
- Vitasia miso paste, assorted varieties, 7 oz.: $2.99
- Bellarom gold coffee, 17.6 oz.: $5.99
- Lidl Preferred Selection gold coffee medium roast, family size, 2 ct. 35.2 oz.: $12.99
- Maruchan ramen, assorted varieties, 12 ct. 36 oz.: $7.00 for 2
- Lidl Preferred Selection white basmati rice, white or brown, 2 lb.: $2.99
- Combino thin spaghetti, 16 oz.: $0.98
- Combino tomato, basil & garlic pasta sauce, 24 oz.: $1.69
- Combino crushed red pepper, 1.02 oz.: $0.99
- Combino shredded Parmesan cheese, 5 oz.: $2.69
- Alesto unsalted roasted deluxe mixed nuts, 30 oz.: $10.99
- Alesto raw mixed nuts, 8 oz.: $3.99
- Freshona German style dill pickles, family size, 57.4 fl. oz.: $2.99
- Golden Sun parboiled long grain rice, family size, 9.9 lb.: $7.99
- Chef Select stuffed vine leaves, family size, 2 ct. 19.7 oz.: $3.99
- Primadonna extra virgin olive oil, family size, 50.7 fl. oz.: $12.99
- Kania crispy fried onions, family size, 17.6 oz.: $3.49
- Boomza flavored popcorn, assorted varieties, 3.53 oz.: $1.49
- Vitasia mung bean sprouts, 11.6 oz.: $0.99
- Vitasia nori snack, 0.19 oz.: $0.99
- Pantry staples, assorted varieties, 5.3 - 17.5 oz. / 128 fl. oz.: $5.00 for 5
- Solevita juice cocktail, assorted varieties, 64 fl. oz.: $2.19
- Buddig deli meat, assorted varieties, 9 oz.: $2.99
- Butterball turkey bacon, original or lower sodium, 12 oz.: $2.99
- Mateo's queso, assorted varieties, 15 oz.: $4.49
- Hazelnut spread with cocoa, family size, 26.4 oz.: $4.29
- Hard fruit candy, 35.2 oz.: $7.99
- Fin Carré milk chocolate bar with hazelnut paste, 3.52 oz.: $1.65
- Snack Day wavy potato chips, extra flavor barbecue, 9.5 oz.: $1.99
- Sondey hazelnut creme wafers, family size, 12 ct. 10.5 oz.: $2.99
- Sondey Linzer tart cookies, family size, 18.3 oz.: $4.99
- Wege of Hanover hard pretzel barrel, 20 oz.: $4.99
- Crownfield granola, assorted varieties, 26.4 oz.: $4.99
- Goldfish cheddar crackers, multipack, 20 ct. 20 oz.: $8.76
- Goldfish crackers, assorted varieties, 27.3 oz.: $7.98
- Bickel's cheese ball barrel, 13 oz.: $3.49
Frozen on sale:
- Frozen garlic naan, 4 ct. 12 oz.: $1.99
- Frozen egg rolls, pork or chicken, 13 oz.: $2.49
- Frozen potstickers, chicken and vegetable or pork and vegetable, 19 oz.: $3.49
- Vitasia frozen edamame spring rolls with sweet chili sauce, 8.8 oz.: $5.99
- Wow Bao frozen pork soup dumplings, 6 oz.: $4.96
- Wow Bao frozen bao, chicken teriyaki or BBQ pork bao, 4 ct. 10 oz.: $6.72
- Vitasia frozen tartufo matcha dairy dessert, 2 ct. 12.1 fl. oz.: $2.99
- Vitasia frozen mushroom fritters, 9.8 oz.: $2.99
- Tyson frozen chicken nuggets, 29 oz.: $4.99
- Ore-Ida extra fried potatoes, assorted varieties, 26 - 32 oz.: $4.49
- Harvest Basket frozen crinkle cut French fried potatoes, family size, 5.51 lb.: $4.99
- Chef Select frozen fried appetizers, family size, assorted varieties, 24.6 - 26.4 oz.: $6.99
- Hatherwood British style fish & chips, 38.8 oz.: $6.99
- Mrs. T's frozen pierogies, classic onion, 32 oz.: $5.99
- Jus Rol pizza dough, family size, 14.1 oz.: $2.99
- RANA gnocchi, 12 oz.: $1.97
- Bon Gelati frozen premium gelato, assorted varieties, 30.4 fl. oz.: $5.65
- Bon Gelati frozen chocolate crisp dairy dessert, eight - 3.38 fl. oz. bars: $6.99
- Bon Gelati frozen mini mix dairy dessert bars, family size, 16 ct. 27 fl. oz.: $5.99
- Bon Gelati frozen dessert cones, family pack, 8 ct. 32.4 fl. oz.: $3.99
- Gelatelli ice cream, assorted varieties, 16 fl. oz.: $2.49
- Frozen Asian chicken meals, assorted varieties, 26 oz.: $4.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$56.85
for 1 person · $56.85 per person
📍 Disclaimer: Prices and availability are based on the Lidl weekly sales flyer for the week of July 29, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Lidl.