Lidl Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Roasted Chicken Leg Quarters with Yellow Potatoes and Onions
Description: One crisp-skinned chicken leg quarter roasts on a single pan with chunks of yellow potato and wedges of onion. The potatoes and onions soak up the chicken drippings and caramelize at the edges.
Sale items used: Butcher's Specialty fresh chicken leg quarters, yellow potatoes, yellow onions
Prep time: 10 minutes prep, 50 minutes roasting
Serving note: Use 1 leg quarter (assume about 1 lb total weight), 2 medium yellow potatoes (about 10 oz) cut in 1-inch chunks, and 1/2 medium onion cut in wedges. Toss with 1 tbsp oil, salt, pepper, paprika, and garlic powder. Roast at 425 F for 45-50 minutes until the chicken reaches 175 F. Total time is about 60 minutes, so cut the vegetables while the oven preheats. Leftover potatoes will be used again on Thursday.
Recipes:
- Baked Chicken Leg Quarters
- Easy Baked Chicken Leg Quarters with Vegetables
- Savory Oven Baked Chicken Leg Quarters with Potatoes

Tuesday
Meal: Pan-Seared Pork Loin Chops with Sauteed Honeycrisp Apples and Onions
Description: A single pork loin chop is seared golden in a skillet, then rested while sliced apple and onion soften in the same pan. The sweet-savory apples and onions spoon over the chop for a quick one-pan dinner.
Sale items used: Butcher's Specialty pork loin center cut chop, Honeycrisp apple, yellow onions
Prep time: 25 minutes
Serving note: Buy about 0.75 lb of pork loin chop (1 thick chop). Use 1 Honeycrisp apple sliced, 1/2 medium onion sliced, 1 tsp butter or oil, a pinch of cinnamon, salt, and pepper. Sear the chop 4-5 minutes per side to 145 F and rest 3 minutes. Saute the apple and onion 6-8 minutes in the pan drippings.
Recipes:
- Pork Chops with Apples and Onions
- Pork Chops with Apples and Onions
- Easy Skillet Pork Chops with Apples and Onions

Wednesday
Meal: Orange-Honey Glazed Chicken Breast Skillet over Rice
Description: Thin-sliced chicken breast cooks quickly in a skillet and is coated in a glossy glaze of fresh orange juice, honey, and garlic. It is served over fluffy white rice with a little orange zest on top.
Sale items used: Farmer Focus fresh organic thin sliced chicken breast, navel oranges
Prep time: 25 minutes
Serving note: Use 1/2 lb (8 oz) thin sliced chicken breast, juice of 1 navel orange (about 1/3 cup) plus 1/2 tsp zest, 1 tbsp honey, 1 minced garlic clove, and 1 tsp cornstarch whisked in to thicken. Serve over 1/2 cup dry rice (cooked, about 1 1/2 cups). Season with salt and pepper. If you want a salty note, use gluten-free tamari rather than regular soy sauce. Eat the remaining oranges as snacks or breakfast fruit.

Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.

Recipes:
- Honey Orange Glazed Chicken Recipe
- Gluten Free Orange Chicken
- Honey Glazed Chicken Recipe

Thursday
Meal: Garlic Shrimp and Tomato Skillet with Crispy Yellow Potatoes
Description: Jumbo shrimp are sauteed with plenty of garlic and juicy chopped tomato until the pan sauce turns lightly saucy. Diced yellow potatoes are pan-fried until crunchy and served alongside to soak up the juices.
Sale items used: Fish Market fresh jumbo shrimp, peeled & deveined, tomatoes, yellow potatoes
Prep time: 30 minutes
Serving note: Buy 1/2 lb (8 oz) peeled and deveined jumbo shrimp. Use 1/2 lb of the tomatoes (about 2 small, chopped), 2 minced garlic cloves, and 2 small yellow potatoes (about 8 oz) cut in 1/2-inch dice. Parboil the potatoes for 5 minutes (or microwave 3 minutes), then pan-fry in 1 tbsp oil for 10 minutes until crisp. Cook the shrimp 2-3 minutes per side with the garlic, then add the tomato for 2 minutes. Season with salt, pepper, and a pinch of paprika. Save the remaining 1/2 lb of tomatoes for Friday.

Friday
Meal: Honey-Mustard Oven-Baked Spareribs with Tomato and Lettuce Salad
Description: A small portion of spareribs bakes low and slow, then is brushed with a sticky honey-mustard glaze and finished at higher heat. A crisp salad of lettuce and fresh tomato balances the rich ribs.
Sale items used: Smithfield fresh pork spareribs, Lidl Preferred Selection mustard, tomatoes, lettuce
Prep time: 15 minutes prep, 2 hours baking
Serving note: Ask the meat counter for about 1.25 lb of spareribs (roughly 4-5 ribs; assume 1.25 lb total weight), or cut a larger pack into portions and freeze the rest. Glaze with 1 tbsp honey, 1 tbsp mustard, and a pinch of garlic powder. Season the ribs, wrap in foil, and bake at 300 F for 1 3/4 hours. Unwrap, brush with glaze, and broil or roast at 425 F for 8-10 minutes. Total time is over 2 hours, so you can bake the ribs ahead the night before, refrigerate them, and glaze and reheat at 425 F for 12 minutes. For the salad, use about 2 cups torn lettuce (about 1/4 head) and the remaining 1/2 lb sliced tomato, dressed with 1 tsp olive oil, a splash of vinegar, salt, and pepper. Check that the mustard label says gluten-free.
Recipes:
- Honey Mustard Dry Rub Ribs
- Honey Mustard Spare Ribs Recipe in Oven TENDER
- Honey-Mustard Glazed Ribs in Oven and Broiler Recipe

SHOPPING LIST

Buy on sale:
- Butcher's Specialty fresh chicken leg quarters (1 lb): $0.99
- Yellow potatoes, 5 lb (x1 pack): $2.99
- Yellow onions, 3 lb (x1 pack): $1.49
- Butcher's Specialty pork loin center cut chop (0.75 lb): $2.24
- Honeycrisp apple (x1): $1.49
- Farmer Focus fresh organic thin sliced chicken breast (0.5 lb): $2.50
- Navel oranges, 3 lb (x1 pack): $2.69
- Fish Market fresh jumbo shrimp, peeled & deveined (0.5 lb): $3.75
- Tomatoes, 1 lb (x1): $1.95
- Lettuce (1 head): $1.95
- Smithfield fresh pork spareribs (1.25 lb): $2.24
- Lidl Preferred Selection mustard (x1): $1.99

Pantry staples needed:
- Honey
- Cooking oil (vegetable or olive oil)
- Butter
- Long-grain white rice
- Cornstarch
- Garlic cloves and garlic powder
- Paprika
- Cinnamon
- Salt and black pepper
- Vinegar (any gluten-free variety such as white or apple cider)
- Gluten-free tamari (optional, in place of soy sauce)