Lidl Gluten-Free Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Fresh whole chicken wings, family pack: $1.99 flat pack - approximately $0.50 per serving
- Fresh bone-in pork shoulder butt roast: $1.99 flat pack - approximately $0.50 per serving
- Dulano andouille chicken sausage, family size, 10 ct. 24 oz.: $5.99 per pack - approximately $1.50 per serving
- Dulano Italian chicken sausage, family size, 10 ct. 24 oz.: $5.99 per pack - approximately $1.50 per serving
- Nixe herring fillets in tomato sauce, family size, 21 oz.: $4.99 per pack - approximately $1.25 per serving
- Nixe skipjack tuna in sunflower oil, 26.4 oz.: $6.99 per pack - approximately $1.75 per serving
- Lidl Preferred Selection frozen ahi tuna steaks, 16 oz.: $5.49 per pack (2 servings) - approximately $2.75 per serving
- Fresh ground beef patties, 93% lean, 4 ct. 21.3 oz.: $8.49 per pack - approximately $2.12 per serving
- Vitasia frozen Atlantic salmon with teriyaki marinade, 2 ct. 8.8 oz.: $5.99 per pack (2 servings) - approximately $3.00 per serving
- Fresh grass-fed sirloin steak, 8 oz.: $5.99 each - approximately $5.99 per serving (one steak per person needed)
- Ocean Sea frozen wild caught headless shrimp, 16 oz.: $8.99 per pack - approximately $2.25 per serving

Note on ranking clarification: The chicken wings and pork shoulder butt roast both show $1.99 with no /lb unit in the flyer, so they are treated as flat pack prices. The herring at $4.99 for 21 oz. feeds 4 comfortably and ranks among the most economical. The frozen ahi tuna steaks at $5.49 for 16 oz. yield only about 2 servings, making them more expensive per serving than ground beef. The sirloin steak at $5.99 each per 8 oz. piece is the clear premium item, requiring one steak per person for a total of $23.96 for four - far over budget for a single night and excluded from the plan. The Vitasia frozen Atlantic salmon with teriyaki marinade at $5.99 for 2 pieces (8.8 oz. total) would require two packs for 4 people at $11.98, making it the most practical premium pick but still expensive. Ocean Sea frozen wild caught headless shrimp at $8.99 for 16 oz. yields about 4 modest servings at roughly $2.25 each, making it the best-value seafood option for a premium night.

Why these meals: The backbone of this week is the pork shoulder butt roast and the chicken wings, both at $1.99 flat, which anchor two of the most satisfying and filling dinners of the week at an almost unbeatable price. The Dulano andouille chicken sausage at $5.99 for 10 sausages and the Nixe herring fillets in tomato sauce at $4.99 for a family-size can round out two more economical nights with completely different flavor profiles - smoky and hearty versus bright and savory. The Ocean Sea frozen wild caught headless shrimp at $8.99 for 16 oz. earns the one premium night this week; it delivers a genuinely special dinner at a fraction of what shrimp usually costs, and 16 oz. stretches well across 4 people when paired with rice and vegetables. The sirloin steak was deliberately skipped because four individual steaks at $5.99 each would cost nearly $24 for protein alone on a single night, which would blow the weekly ceiling. The Vitasia frozen Atlantic salmon with teriyaki marinade was also passed over because two packs would be needed for 4 people, pushing that night's protein cost to nearly $12 and crowding out the rest of the week's budget.

5-DAY MEAL PLAN

Monday
Meal: Braised Bone-In Pork Shoulder with Basmati Rice and Red Bell Peppers
Description: The pork shoulder butt roast is cut into large chunks and braised in a covered pot with Vitasia curry sauce, red bell peppers, and a splash of water until tender and deeply flavored. Served over fluffy white basmati rice, this is a warming, hands-off dinner that fills the kitchen with incredible aroma.
Sale items used: Fresh bone-in pork shoulder butt roast ($1.99), Vitasia curry sauces, assorted varieties, 7 oz. ($2.49), Red bell peppers, 2 ct. ($2.49), Lidl Preferred Selection white basmati rice, white or brown, 2 lb. ($2.99)
Prep time: 25 minutes active, 90 minutes total (braising)
Serving note: Use the full $1.99 flat-pack pork shoulder roast for 4 people. Use 1 jar (7 oz.) of Vitasia curry sauce and both red bell peppers. Cook 1.5 cups dry basmati rice for 4 servings. Make-ahead tip: start the braise early in the afternoon or braise the day before and reheat - the flavor improves overnight.

Tuesday
Meal: Pan-Seared Andouille Chicken Sausage with Konjac Noodles and Sweetpops Tomatoes
Description: Dulano andouille chicken sausages are sliced on the diagonal and seared in a hot skillet until browned and caramelized, then tossed with rinsed konjac noodles and halved Sweetpops tomatoes for a quick, satisfying one-pan dinner. The smoky heat of the andouille plays beautifully against the juicy burst of the tomatoes and the light, slippery texture of the konjac noodles.
Sale items used: Dulano andouille chicken sausage, family size, 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 8 of the 10 sausages (about 19 oz.) for 4 people, 2 per person. Use the full 9.5 oz. package of konjac noodles and the full 1.5 lb. of Sweetpops tomatoes.

Wednesday
Meal: Baked Chicken Wings with Ore-Ida Fried Potatoes and Arugula Salad
Description: Chicken wings are seasoned and baked in the oven at 425 degrees until the skin is crispy and golden, served alongside Ore-Ida extra fried potatoes cooked according to package directions. A simple side of Peak Harvest organic baby arugula dressed with olive oil and a squeeze of fresh nectarine juice brightens the plate.
Sale items used: Fresh whole chicken wings, family pack ($1.99), Ore-Ida extra fried potatoes, assorted varieties, 26-32 oz. ($4.49), Peak Harvest organic baby arugula, 5 oz. ($2.99), Nectarines, 1 lb. ($1.99)
Prep time: 15 minutes active, 50 minutes total
Serving note: Use the full $1.99 flat-pack chicken wings for 4 people. Use 1 bag (26-32 oz.) of Ore-Ida extra fried potatoes. Use the full 5 oz. bag of arugula and 2 nectarines (from the 1 lb. purchase) sliced or squeezed over the salad.

Thursday
Meal: Herring Fillets in Tomato Sauce over Parboiled Rice with Broccolini
Description: Nixe herring fillets in tomato sauce are gently warmed in a saucepan and served over Golden Sun parboiled long grain rice, with steamed broccolini on the side for a nutritious, no-fuss dinner that comes together in under 30 minutes. The rich, tangy tomato sauce doubles as a natural gravy over the rice, making this a surprisingly complete and satisfying plate.
Sale items used: Nixe herring fillets in tomato sauce, family size, 21 oz. ($4.99), Golden Sun parboiled long grain rice, family size, 9.9 lb. ($7.99), Broccolini, 6 oz. ($2.49)
Prep time: 25 minutes
Serving note: Use the full 21 oz. can of herring fillets for 4 people. Cook approximately 1.5 cups dry parboiled rice from the 9.9 lb. bag (the remainder stores well). Steam the full 6 oz. package of broccolini.

Friday
Meal: Sauteed Shrimp with Sweet Chili Sauce, Bamboo Shoots, and Basmati Rice
Description: Ocean Sea frozen wild caught headless shrimp are thawed, patted dry, and sauteed in a hot pan until pink and lightly golden, then tossed with Vitasia sweet chili sauce and Vitasia sliced bamboo shoots for a vibrant, restaurant-style dinner at home. Served over white basmati rice, this is the celebratory end-of-week meal that feels indulgent without breaking the budget.
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, white or brown, 2 lb. ($2.99)
Prep time: 20 minutes
Serving note: Use the full 16 oz. bag of shrimp for 4 people (about 4 oz. per person). Use approximately 3-4 tablespoons of sweet chili sauce from the bottle (remainder keeps in the fridge). Use the full 11.6 oz. can of bamboo shoots. Cook 1.5 cups dry basmati rice - this is the second use of the 2 lb. bag purchased for Monday, no second bag needed.

SHOPPING LIST

Buy on sale:
- Fresh bone-in pork shoulder butt roast (1 pack): $1.99
- Vitasia curry sauces, assorted varieties, 7 oz. (x1): $2.49
- Red bell peppers, 2 ct. (x1): $2.49
- Lidl Preferred Selection white basmati rice, white or brown, 2 lb. (x1): $2.99
- Dulano andouille chicken sausage, family size, 10 ct. 24 oz. (x1): $5.99
- Vitasia konjac noodles, 9.5 oz. (x1): $1.99
- Sweetpops tomatoes, 1.5 lb. (x1): $3.99
- Fresh whole chicken wings, family pack (x1): $1.99
- Ore-Ida extra fried potatoes, assorted varieties, 26-32 oz. (x1): $4.49
- Peak Harvest organic baby arugula, 5 oz. (x1): $2.99
- Nectarines, 1 lb. (x1): $1.99
- Nixe herring fillets in tomato sauce, family size, 21 oz. (x1): $4.99
- Golden Sun parboiled long grain rice, family size, 9.9 lb. (x1): $7.99
- Broccolini, 6 oz. (x1): $2.49
- Ocean Sea frozen wild caught headless shrimp, 16 oz. (x1): $8.99
- Vitasia sweet chili sauce, 23.1 fl. oz. (x1): $2.49
- Vitasia sliced bamboo shoots, 11.6 oz. (x1): $0.99

Pantry staples needed:
- Olive oil or neutral cooking oil
- Salt and black pepper
- Garlic powder or fresh garlic
- Onion powder
- Water for braising