Lidl Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Ground Chicken and Frozen Vegetable Rice Skillet with Avocado
Description: Ground chicken is browned with onion, garlic and a mix of frozen vegetables, then stirred into fluffy white rice for a quick one-pan dinner. Sliced fresh avocado goes on top for creaminess.
Sale items used: Fresh ground chicken, PEAK HARVEST frozen vegetables, avocado
Prep time: 25 minutes
Serving note: Use about 6 oz ground chicken (the rest of the 16 oz pack can go in the freezer), 1.5 cups frozen vegetables, 1/2 cup uncooked white rice (about 1.5 cups cooked) and 1/2 avocado. Season with salt, pepper, garlic and gluten-free tamari if you like. Check that the frozen vegetable bag has no sauce or seasoning packet.
Recipes:
- Ground Chicken and Rice with Veggies (One Pan)
- Ground Chicken Fried Rice
- Ground Chicken Fried Rice

Tuesday
Meal: Slow-Simmered Beef Stew with Yellow Potatoes
Description: Cubes of beef stew meat simmer low and slow with yellow potatoes, onion and carrot in a gluten-free broth until fork-tender. The stew is thickened lightly with cornstarch for a hearty single bowl.
Sale items used: Fresh boneless beef stew meat, yellow potatoes, PEAK HARVEST frozen vegetables
Prep time: 2 hours 15 minutes (20 minutes hands-on)
Serving note: Assumed total weight is 0.5 lb beef stew meat. Add 1 medium yellow potato (about 6 oz), 1/2 cup frozen vegetables, 1 cup gluten-free broth and 1 tsp cornstarch mixed with water. Make-ahead tip: the stew tastes even better if cooked a day early and reheated, or start it in the afternoon and let it simmer unattended.
Recipes:
- The Gluten-Free Beef Stew That Tastes Like It Simmered All Day
- Easy Gluten-Free Beef Stew: 3 Cooking Options
- Slow Cooker Beef Stew (Gluten-Free)

Wednesday
Meal: Baked Chicken Wings with Roasted Cauliflower
Description: Chicken wings are tossed in oil and a simple gluten-free spice rub, then baked at high heat until crisp and golden. Cauliflower florets roast on the same pan until browned at the edges.
Sale items used: Fresh whole chicken wings, cauliflower
Prep time: 55 minutes
Serving note: Assumed total weight is 1 lb chicken wings (about 8 to 10 pieces) and 1/2 head of cauliflower cut into florets. Bake at 425F for 40 to 45 minutes, flipping once. Season with salt, pepper, paprika and garlic powder, and check that the spices are labeled gluten-free. Save the other half of the cauliflower for a snack or side.

Thursday
Meal: Pan-Seared Pork Chops with Skillet Apples, Mashed Yellow Potatoes and Vegetables
Description: Thin bone-in pork chops are seared until golden, then apple slices soften in the same skillet with butter and a little cinnamon. They are served with creamy mashed yellow potatoes and a side of steamed vegetables.
Sale items used: Bone-in pork loin thin chops, CRIMSON CRISP apples, yellow potatoes, KERRYGOLD butter, PEAK HARVEST frozen vegetables
Prep time: 35 minutes
Serving note: Assumed total weight is 0.75 lb pork chops (2 thin chops). Use 1 apple, 1 large yellow potato (about 8 oz), 1 tbsp butter for the apples, 1 tbsp butter and a splash of milk or broth for the mashed potatoes, and 1 cup frozen vegetables. Pat the chops dry and sear 3 to 4 minutes per side.
Recipes:
- Apple Cider Pork Chops
- Fall Inspired Cinnamon Apple Pork Chops (Gluten Free)
- Pan-Seared Pork Chops with Caramelized Apples

Friday
Meal: Oven-Roasted Faroe Island Salmon Fillet with Buttered Mini Corn on the Cob and Rice
Description: A salmon fillet roasts in a hot oven until flaky, finished with a squeeze of lemon and a pat of butter. It is served with buttered mini corn on the cob and a scoop of simple white rice.
Sale items used: FISH MARKET Faroe Island salmon fillet, PEAK HARVEST frozen mini sweet corn on the cob, KERRYGOLD butter
Prep time: 30 minutes
Serving note: Assumed total weight is 0.5 lb salmon fillet (one portion). Roast at 400F for 12 to 15 minutes. Boil 3 mini corn cobs for 5 minutes and toss with 1 tbsp butter. Cook 1/2 cup uncooked white rice (about 1.5 cups cooked). Keep the remaining mini corn frozen for later.
Recipes:
- Roasted Salmon + Mexican Street Corn Rice

SHOPPING LIST

Buy on sale:
- BUTCHER'S SPECIALTY fresh ground chicken, 16 oz (x1 pack): $2.79
- PEAK HARVEST frozen vegetables, family size, 32 oz (2 for $2.00, x1 pair): $2.00
- avocado (x1): $0.49
- BUTCHER'S SPECIALTY fresh boneless beef stew meat (0.5 lb): $3.00
- yellow potatoes, 5 lb (x1 bag): $2.99
- BUTCHER'S SPECIALTY fresh whole chicken wings (1 lb): $1.99
- cauliflower (x1): $1.99
- BUTCHER'S SPECIALTY bone-in pork loin thin chops (0.75 lb): $1.87
- CRIMSON CRISP apple tote, 2 lb (x1): $2.49
- KERRYGOLD grass-fed pure Irish butter, 8 oz (x1): $3.29
- FISH MARKET fresh Faroe Island salmon fillet (0.5 lb): $4.50
- PEAK HARVEST frozen mini sweet corn on the cob, 12 ct (x1): $2.99

Pantry staples needed:
- White rice (plain)
- Cooking oil
- Salt and black pepper
- Paprika and garlic powder (labeled gluten-free)
- Ground cinnamon
- Onion and garlic
- Carrots
- Gluten-free beef or chicken broth
- Cornstarch
- Lemon
- Milk (for mashed potatoes)
- Gluten-free tamari (optional)