Lidl Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Medallions with Butter Rice and Sliced Tomatoes
Description: Four thick pork loin medallions are seared until golden and served over buttery long grain rice. Fresh sliced vine tomatoes with salt and pepper add a bright, juicy side for two.
Sale items used: Smithfield fresh half boneless pork loin, enriched long grain rice, Lidl Irish butter, tomatoes on the vine
Prep time: 30 minutes
Serving note: Buy a 2 lb pork loin portion; use about 0.75 lb (cut into 4 medallions) tonight and freeze or reserve the remaining 1.25 lb for Friday. Cook 1 cup uncooked rice with 1 tbsp butter stirred in. Slice 2 medium tomatoes (about 0.75 lb total). Season the pork with salt and pepper and sear in 1 tbsp butter.
Recipes:
- Juicy Pan Seared Pork Medallions - Easy Dinner Recipe!
- Mediterranean Pork Tenderloin Medallions
- Pan Seared Pork Tenderloin Medallions with Mustard Cream Sauce
Tuesday
Meal: Ground Beef and Avocado Lettuce Cups with Cheese
Description: Seasoned ground beef is spooned into crisp iceberg leaves and topped with creamy sliced avocado and melted shredded cheese. A light, hands-on dinner for two with no bread needed.
Sale items used: Butcher's Specialty ground beef, iceberg lettuce, mini avocados, Milbona shredded cheese, red onions
Prep time: 25 minutes
Serving note: Use 1 lb (half of the 32 oz pack; freeze the other half) browned with 1/4 cup diced red onion, cumin, salt, and pepper. Use 6 to 8 iceberg leaves from 1 head, 2 mini avocados sliced, and 1/2 cup shredded cheese. Check that your spices are labeled gluten-free.
Recipes:
- Ground Beef Lettuce Cups
- Garlic and Smoked Paprika Ground Beef Lettuce Wraps
- Ground Beef Lettuce Wraps: An Easy Low-Carb Recipe
Wednesday
Meal: Oven-Baked Chicken Breast in Passata with Melted Cheese and Rice
Description: Two chicken breasts bake in a garlicky passata sauce until tender, then get topped with melted cheese. Served over fluffy rice to soak up the sauce.
Sale items used: Butcher's Specialty chicken breast, Lidl passata, Milbona shredded cheese, enriched long grain rice, red onions
Prep time: 45 minutes
Serving note: Buy 1 lb chicken breast (2 pieces, about 0.5 lb each). Use 1 cup passata (about half the jar), 1/2 cup shredded cheese, 1 cup uncooked rice, and 1/4 cup sliced red onion. Bake at 400F for 25 to 30 minutes until the chicken reaches 165F, adding cheese for the last 5 minutes.
Recipes:
- Gluten Free Chicken Rice Bake - Fast and Easy
- Gluten Free Chicken and Rice Bake
- Creamy Comfort Gluten-Free Chicken Casserole - Rice and Veggies
Thursday
Meal: Garlic Butter Gulf Shrimp with Rice and Avocado Tomato Salad
Description: Large gulf shrimp are sauteed in garlic butter and served over rice. A cool salad of avocado, tomato, and red onion balances the richness.
Sale items used: Ocean Sea frozen gulf shrimp, Lidl Irish butter, enriched long grain rice, mini avocados, tomatoes on the vine, red onions
Prep time: 25 minutes
Serving note: Use the full 16 oz bag of shrimp, thawed in cold water for 15 minutes. Saute in 2 tbsp butter with 3 cloves garlic. Use 1 cup uncooked rice. Salad: 2 mini avocados, 2 small tomatoes (about 0.5 lb), 2 tbsp diced red onion, with olive oil, lime or lemon, and salt.
Recipes:
- Garlic Butter Shrimp Recipe {in 15 minutes!}
- Garlic Butter Shrimp - One-Pan, 20-Minute Meal
- Easy Garlic Butter Shrimp
Friday
Meal: Pork Loin and Vegetable Egg Fried Rice
Description: Diced pork loin is stir-fried with onion, tomato, and scrambled eggs into a quick fried rice for two. Day-old rice gives the best texture.
Sale items used: Smithfield fresh half boneless pork loin, Green Valley eggs, enriched long grain rice, red onions, tomatoes on the vine
Prep time: 25 minutes
Serving note: Use about 0.75 lb of the reserved pork loin, diced. Cook extra rice earlier in the week (3 cups cooked rice needed, from 1 cup uncooked). Use 3 eggs, 1/2 cup diced red onion, and 1 diced tomato. Season with certified gluten-free tamari instead of regular soy sauce.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- gluten free pork fried rice (one pan, 30 minutes)
- Sesame Free Pork Fried Rice
- Pork Fried Rice
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Smithfield fresh half boneless pork loin (2 lbs): $3.58
- Butcher's Specialty ground beef 32 oz (x1 pack): $7.99
- Butcher's Specialty chicken breast (1 lb): $1.99
- Ocean Sea frozen gulf shrimp 16 oz (x1 pack): $7.99
- mini avocados 6 ct (x1 pack): $1.99
- tomatoes on the vine (2 lbs): $2.98
- red onions 2 lb (x1 pack): $1.59
- organic iceberg lettuce (x1): $2.49
- Milbona shredded cheese 32 oz (x1): $4.99
- Lidl Irish butter 8 oz (x1): $2.49
- Green Valley eggs 18 ct (x1): $2.49
- Lidl passata 24.6 oz (x1): $1.99
- enriched long grain rice 48 oz (x1): $2.39
Pantry staples needed:
- Salt and black pepper
- Cumin
- Garlic
- Olive oil
- Lemon or lime
- Certified gluten-free tamari
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Butcher's Specialty fresh boneless/skinless chicken breast, family size: $1.99/lb
- Butcher's Specialty fresh ground beef, 80% lean, 32 oz: $7.99 each
- Butcher's Specialty fresh beef skirt steak: $9.99/lb
- Smithfield fresh half boneless pork loin: $1.79/lb
- Fish Market fresh wild caught skinless cod fillets: $8.99/lb
- Smithfield fresh baby back ribs: $2.79/lb
- Ocean Sea frozen wild caught pacific whiting, 32 oz: $5.99 each
- Ocean Sea frozen wild caught gulf shrimp, large, 16 oz: $7.99 each
Deli and prepared on sale:
- Del Real Birria con consomme, 15 oz: $9.98
- Del Real pupusas, birria & cheese, 6 ct, 16.8 oz: $7.99
- pulled meat, choose from pork or chicken, 16 oz: $5.99
Produce on sale:
- mini avocados, 6 ct: $1.99/pk
- bartlett pear, 3 lb: $3.29/pk
- tomatoes on the vine: $1.49/lb
- red onions, 2 lb: $1.59/pk
- gold kiwis, 1 lb: $3.59/lb
- organic lettuce iceberg, 1 ct: $2.49 each
- blackberries, 12 oz: $3.59/pk
Dairy and eggs on sale:
- heavy whipping cream, 32 fl oz: $3.49
- Milbona shredded cheese, family size, 32 oz: $4.99
- sour cream, 16 oz: $1.00 each (when you buy 2)
- Lidl Preferred Selection 100% Irish butter, 8 oz: $2.49 each
- Green Valley large white eggs, grade A, 18 ct: $2.49
- blended nonfat plain yogurt, 32 oz: $2.79
Bakery and bread on sale:
- cinnamon roll: $1.49 each
- walnut bread: $2.49 each
- Lidl Preferred Selection sliced brioche loaf, 17.6 oz: $3.49
- enriched white bread, 20 oz: $1.49
- Clyde's Donuts cake donuts, 12.6 oz: $2.99
Pantry on sale:
- Lidl Preferred Selection wafer cookies, 6.1 oz: $2.99
- Lidl Preferred Selection passata, 24.6 oz: $1.99
- Lidl Preferred Selection classic gnocchi, 17.6 oz: $1.49
- pantry staples, 5 oz - 128 fl oz: $2.00 each (when you buy 5)
- Filippo Berio pure olive oil, 16.9 fl oz: $5.99
- Bellarom French roast ground coffee, 12 oz: $4.99
- 100% pure canola oil, 48 fl oz: $2.99
- Tropicana pure premium original orange juice, no pulp, 89 fl oz: $6.99
- baked fiber bars, lemon, 5.3 oz: $1.99
- Solevita tropical wonder smoothie, 25.3 fl oz: $2.79
- jumbo buttermilk biscuits, 16 oz: $1.49
- Alesto dry roasted peanuts, 16 oz: $2.00 each (when you buy 2)
- Rao's Homemade marinara, 24 oz: $6.98
- marinara pasta sauce, 24 oz: $2.29
- fall flavors pasta sauce, 24 oz: $2.49
- Combino autumn shaped vegetable pasta, 17.6 oz: $2.29
- sparkling apple juice, four 12 fl oz bottles: $3.99
- Ocean Spray cranberry cider, 60 fl oz: $3.99
- apple pie granola, 11 oz: $2.49
- drizzled mini rice crisps, 4 oz: $2.29
- mini biscotti fall flavors, 10 oz: $4.99
- Two-Bite pecan mini pies, 16.2 oz: $6.98
- Gatorade lower sugar, 12-12 fl oz: $6.97
- Florida's Natural peach mango juice drink, 59 fl oz: $2.17
- Duke's mayonnaise, 30 fl oz: $3.89
- Ocean Spray juice drink can, 16 oz: $1.50 each (when you buy 2)
- kosher dill pickle spears/chips, 32 fl oz: $2.99
- Capri Sun juice drink, variety pack, 30-6 fl oz: $9.47
- Crystal Geyser alpine spring water, 40-16.9 fl oz: $4.99
- Barilla Al Bronzo organic bucatini, 16 oz: $2.49
- enriched long grain rice, 48 oz: $2.39
- medium flour tortillas, 10 ct: $1.89
- POM 100% pomegranate juice, 48 fl oz: $7.99
- Pure Life purified water minis, 24-8 fl oz bottles: $4.79
- Filippo Berio arrabbiata sauce, 24 oz: $4.99
- Favorina classic panettone fruit cake, 33.1 oz: $9.99
- Favorina hazelnut nougat log, 3.52 oz: $2.49
- Favorina peppermint yogurt pretzel stars, 7 oz: $2.99
- Favorina cookie butter speculoos spread, 14.1 oz: $2.99
- Favorina milk chocolate hot cocoa pods, 12 ct, 6.3 oz: $3.99
- Favorina mini stollen, 7 oz: $2.49
- Favorina stollen, 17.6 oz: $4.99
- Favorina marzipan log coated in dark chocolate, 4.4 oz: $2.49
- Favorina mini holiday chocolates, 4.4 oz: $2.99
- Favorina chocolate rings with sprinkles, 7 oz: $2.49
- Favorina fruit shaped marzipan, 5.2 oz: $2.99
- Favorina lebkuchen glazed gingerbread cookies, dark chocolate coated, 7 oz: $2.99
- Favorina Nürnberger lebkuchen, glazed & dark chocolate coated gingerbread, 10.5 oz: $4.49
- Favorina chocolate coins, 5.2 oz: $2.49
- Favorina German nougat bites, 4.4 oz: $2.99
- Favorina gingerbread hearts with apricot filling & chocolate coating, 10.5 oz: $4.39
- Favorina spiced cookie assortment, 21.1 oz: $4.99
- Favorina speculoos cookies, 21.1 oz: $2.99
- Favorina Christmas cookie assortment, 17.6 oz: $6.99
- Favorina dark chocolate cookies filled with orange marzipan, 7 oz: $3.99
- Favorina shortbread cookies with dark chocolate, 5.3 oz: $2.99
- Favorina vanilla crescents, 5.29 oz: $2.99
- Favorina candied & glazed chestnuts, 8.8 oz: $5.99
- Favorina Florentine almond cookies, 4.4 oz: $3.99
- Favorina chocolate coated gingerbread cookies, 17.6 oz: $5.49
- Favorina Advent calendar, 2.64 oz: $1.99
- Favorina coffee holiday calendar, 12 ct, 4.2 oz: $7.99
- Mars candy holiday countdown calendar, 24 ct, 9.95 oz: $9.99
- The Elf on the Shelf holiday countdown calendar, 1.76 oz: $2.99
- 12 days of hot sauce Advent calendar, 8.04 fl oz: $14.99
- Dulano chicken sausage, 5 ct, 12 oz: $2.49
- Dulano maple breakfast sausage links, 12 oz: $1.99
- Dulano deli meat, 9 oz: $3.00 each (when you buy 2)
- Dulano oven roasted chicken breast, 9 oz: $3.00 each
Frozen on sale:
- frozen cream cheese stuffed jalapeño, 8.8 oz: $1.99
- Boston Market frozen chicken pot pie, 16 oz: $2.99
- frozen style meatballs, 26-28 oz: $4.99
- Trattoria Alfredo frozen pepperoni pizza rolls, 42.86 oz: $4.79
- Just Bare frozen oven roasted chicken breast bites, 19.2 oz: $10.56
- Tyson Any'tizers frozen hot wings, 22 oz: $6.99
- Tyson frozen chicken patties, 23 oz: $4.99
- Checkers frozen famous fries, 48 oz: $7.64
- Uno Chicago style deep dish cheese pizza, 14.1 oz: $4.99
- Red Baron frozen deep dish pizza singles, 11.2 oz: $2.99
- Bibigo frozen sweet & spicy crunchy chicken, 18 oz: $6.99
- Norpaco panini mozzarella sticks, 4 oz: $3.99
- Tyson frozen chicken breast sliders, original, 8 ct, 20.8 oz: $7.99
- Ocean Sea frozen spicy shrimp fried rice, 16 oz: $3.49
- Impossible frozen sausage, savory, 14 oz: $4.99
- Popfully microwave popcorn, white cheddar, 6 ct, 19.8 oz: $3.49
- Popfully cinnamon toast popcorn, 5 oz: $2.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$44.95
for 2 people · $22.48 per person
📍 Disclaimer: Prices and availability are based on the Lidl weekly sales flyer for the week of October 14, 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.