Lidl Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Wings with Crinkle Cut Fries and Cauliflower
Description: A generous portion of fresh whole chicken wings is seasoned and baked until golden and crispy, served alongside oven-baked crinkle cut fries and roasted cauliflower florets. This naturally gluten-free comfort meal is simple to pull together and deeply satisfying for one.
Sale items used: Butcher's Specialty fresh whole chicken wings (family pack, $1.99/lb), Frozen crinkle cut French fried potatoes ($1.99/32 oz.), Cauliflower ($2.49 each)
Prep time: 55 minutes
Serving note: Use approximately 0.75 lb of chicken wings (about 3-4 wings) for one person, costing roughly $1.49. Portion out about 1.5 cups of crinkle cut fries from the bag and store the rest in the freezer for the week. Use roughly one-quarter of the cauliflower head, roasted alongside the fries. Total active oven time is about 45 minutes; preheat the oven while you season the wings to keep things moving.
Recipes:
- Gluten-Free Chicken Wings - The Nomadic Fitzpatricks

Tuesday
Meal: Ground Turkey and Tomato Skillet with Avocado
Description: Lean ground turkey is browned in a skillet and simmered with hand-crushed tomatoes, garlic, and Italian seasoning for a hearty, protein-rich tomato skillet. It is served topped with fresh sliced avocado for a creamy, gluten-free finish.
Sale items used: Butterball fresh all natural ground turkey 93% lean ($2.99/16 oz.), Tuttorosso Hand Crushed tomatoes basil and sea salt ($1.96/28 oz.), Avocados 4 ct. ($3.49/pk)
Prep time: 25 minutes
Serving note: Use the full 16 oz. package of ground turkey for one hearty serving, or cook half and refrigerate the rest for a quick lunch. Use about one-third of the can of crushed tomatoes (roughly 9 oz.) and store the remainder covered in the fridge. Slice one avocado from the 4-pack and store the remaining three for Friday's shrimp meal and snacking.
Recipes:
- Easy Gluten-Free Ground Turkey Taco Skillet - Grainless Life
- Turkey Taco Skillet Recipe (gluten free)
- Easy Turkey Taco Skillet - thechowdown

Wednesday
Meal: Pan-Seared Boneless Pork Loin Chops with Pesto and Cauliflower
Description: A boneless pork loin center cut chop is pan-seared in olive oil until golden, then finished with a spoonful of bright pesto Genovese sauce. Steamed or roasted cauliflower florets round out the plate for a clean, gluten-free dinner.
Sale items used: Butcher's Specialty fresh boneless pork loin center cut chop ($3.49/lb), Lidl Preferred Selection pesto Genovese sauce ($1.49/6.7 oz.), Cauliflower ($2.49 each - already purchased Monday)
Prep time: 25 minutes
Serving note: One pork loin chop for a single serving typically weighs about 0.5 lb, costing roughly $1.75. The pesto jar will be used again on Friday for the shrimp meal, making it an excellent value purchase. Use another quarter of the cauliflower head purchased on Monday, which keeps well wrapped in the fridge.

Thursday
Meal: Ground Beef and Tomato Rice Bowl with Milbona Sharp White Cheddar
Description: Seasoned 80% lean ground beef is browned and combined with crushed tomatoes to create a savory meat sauce, spooned over fluffy white rice and topped with shredded sharp white cheddar. This filling, gluten-free rice bowl comes together quickly and uses pantry-friendly ingredients.
Sale items used: Butcher's Specialty fresh ground beef 80% lean ($4.99/lb), Tuttorosso Hand Crushed tomatoes basil and sea salt ($1.96/28 oz. - already purchased Tuesday), Milbona sharp white cheddar cheese ($1.87/8 oz.)
Prep time: 30 minutes
Serving note: Ground beef is sold in 2 lb. packs; purchase one pack at $4.99/lb, use approximately 0.5 lb for this meal (cost roughly $2.50), and freeze the remaining 1.5 lbs in portions for future use. Use another one-third of the crushed tomato can from Tuesday. Shred about 1 oz. of cheddar over the bowl; the rest of the block keeps well refrigerated for snacking. Cook about one-half cup dry rice from pantry stock.
Recipes:
- Ground Beef Burrito Bowl | Punchfork
- Ground Beef Rice Casserole-Jar of Lemons

Friday
Meal: Sauteed Jumbo Shrimp with Pesto and Avocado over Rice
Description: Fresh jumbo shrimp are quickly sauteed in olive oil with garlic and finished with a generous spoonful of pesto Genovese, then served over steamed white rice with sliced fresh avocado. The combination of bright herby pesto and creamy avocado makes this a restaurant-quality gluten-free meal at home.
Sale items used: Fish Market fresh jumbo shrimp peeled and deveined ($7.49/lb), Lidl Preferred Selection pesto Genovese sauce ($1.49/6.7 oz. - already purchased Wednesday), Avocados 4 ct. ($3.49/pk - already purchased Tuesday)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of fresh jumbo shrimp for one person, costing roughly $3.75. Shrimp cooks in under 5 minutes, making this the fastest meal of the week. Use one avocado from the 4-pack purchased Tuesday and the remaining pesto from Wednesday's jar. Cook about one-half cup dry rice from pantry stock.
Recipes:
- Spicy Shrimp and Avocado Rice Bowl - Savoring Moments

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh whole chicken wings (0.75 lb): $1.49
- Frozen crinkle cut French fried potatoes (1 bag, 32 oz.): $1.99
- Cauliflower (1 head): $2.49
- Butterball fresh all natural ground turkey 93% lean (1 pack, 16 oz.): $2.99
- Tuttorosso Hand Crushed tomatoes basil and sea salt (1 can, 28 oz.): $1.96
- Avocados (1 pack of 4): $3.49
- Butcher's Specialty fresh boneless pork loin center cut chop (0.5 lb): $1.75
- Lidl Preferred Selection pesto Genovese sauce (1 jar, 6.7 oz.): $1.49
- Butcher's Specialty fresh ground beef 80% lean (1 pack, 2 lbs): $9.98
- Milbona sharp white cheddar cheese (1 block, 8 oz.): $1.87
- Fish Market fresh jumbo shrimp peeled and deveined (0.5 lb): $3.75

Pantry staples needed:
- White rice (long grain or jasmine)
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Italian seasoning or dried oregano and basil
- Garlic powder and onion powder (for wings)
- Paprika (for wings)
- Cooking spray or butter