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 cumin, then tossed with frozen mixed vegetables and fluffy white rice in one skillet. Each plate is topped with fresh sliced avocado for a quick, creamy finish.
Sale items used: BUTCHER'S SPECIALTY fresh ground chicken (16 oz), PEAK HARVEST frozen vegetables, avocado
Prep time: 25 minutes
Serving note: Use the full 16 oz pack of ground chicken, about 2 cups (roughly 10 oz) of frozen vegetables from the bag, 1 cup uncooked white rice (cooks to about 3 cups), and 2 avocados (1 per person). Season with salt, pepper, cumin, and garlic powder. Serve with a squeeze of lemon if you like. Use plain rice and check that your spices and any broth are labeled gluten-free.
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: Cubed beef stew meat simmers low and slow with onion, garlic, tomato paste, and chunks of yellow potato until fork-tender. The broth is thickened with cornstarch instead of flour so it stays completely gluten-free.
Sale items used: BUTCHER'S SPECIALTY fresh boneless beef stew meat, yellow potatoes, PEAK HARVEST frozen vegetables
Prep time: 20 minutes prep, 1 hour 45 minutes simmer
Serving note: Assumed total weight is 1 lb of beef stew meat (about 0.5 lb per person), plus about 3/4 lb (2 medium) yellow potatoes cut into chunks, 1 cup frozen vegetables added in the last 15 minutes, 3 cups gluten-free beef broth, 1 tbsp tomato paste, and 1 tbsp cornstarch mixed with cold water to thicken at the end. Total time is about 2 hours, so brown the beef and assemble the stew the night before, or simmer it on the weekend and reheat on Tuesday. The stew often tastes better the next day. This makes a little extra for leftovers.
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 with a little baking powder, salt, and paprika, then baked at high heat until crackly and golden. A head of cauliflower roasts alongside with garlic and oil until browned at the edges.
Sale items used: BUTCHER'S SPECIALTY fresh whole chicken wings, cauliflower
Prep time: 10 minutes prep, 45 minutes bake
Serving note: Assumed total weight is 1.5 lb of wings (about 0.75 lb per person, since wings are bone heavy). Toss with 1 tbsp gluten-free baking powder, 1 tsp salt, 1 tsp paprika, and 1/2 tsp garlic powder. Bake on a rack at 425 F for 45 minutes, flipping halfway. Cut 1 whole cauliflower into florets, toss with 1 tbsp oil and salt, and roast on a second pan for the final 25 to 30 minutes. Make sure your baking powder is labeled gluten-free.

Thursday
Meal: Pan-Seared Pork Chops with Skillet Apples, Mashed Yellow Potatoes and Vegetables
Description: Thin bone-in pork chops are seared until golden and served with buttery skillet apples that soften with a pinch of cinnamon. Creamy mashed yellow potatoes and steamed mixed vegetables round out the plate.
Sale items used: BUTCHER'S SPECIALTY fresh bone-in pork loin thin chops, CRIMSON CRISP apples, yellow potatoes, KERRYGOLD butter, evaporated milk, PEAK HARVEST frozen vegetables
Prep time: 30 minutes
Serving note: Assumed total weight is 1.25 lb of thin bone-in chops (about 4 chops, 2 per person). Sear 3 to 4 minutes per side. Slice 2 apples and cook in 1 tbsp butter with a pinch of cinnamon for 6 to 8 minutes. Boil about 1 lb (3 medium) yellow potatoes and mash with 2 tbsp butter and about 1/4 cup evaporated milk. Steam 1.5 cups frozen vegetables. Season with salt and pepper only, and check the cinnamon label for gluten-free.
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 Faroe Island salmon fillet roasts in a hot oven with salt, pepper, and lemon until flaky and tender. It is served with butter-glazed mini corn on the cob and a side of fluffy white rice.
Sale items used: FISH MARKET fresh Faroe Island whole salmon fillet, PEAK HARVEST frozen mini sweet corn on the cob, KERRYGOLD butter
Prep time: 25 minutes
Serving note: Assumed total weight is 1 lb of salmon fillet (about 0.5 lb per person), cut into 2 portions. Roast at 400 F for 12 to 15 minutes. Boil or steam 6 mini corn cobs (3 per person, the rest of the bag stays frozen) and toss with 1 tbsp butter and salt. Cook 1 cup uncooked white rice (about 3 cups cooked) and finish with a small pat of butter. Use plain rice and keep seasoning to salt, pepper, and lemon.
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 (x2 bags, 2 for $2.00): $2.00
- avocado (x2): $0.98
- BUTCHER'S SPECIALTY fresh boneless beef stew meat (1 lb): $5.99
- yellow potatoes, 5 lb (x1 bag): $2.99
- BUTCHER'S SPECIALTY fresh whole chicken wings (1.5 lbs): $2.99
- cauliflower (x1): $1.99
- BUTCHER'S SPECIALTY fresh bone-in pork loin thin chops (1.25 lbs): $3.11
- CRIMSON CRISP apple tote, 2 lb (x1): $2.49
- KERRYGOLD grass-fed pure Irish butter, 8 oz (x1): $3.29
- evaporated milk, 12 fl oz (x1): $0.79
- FISH MARKET fresh Faroe Island whole salmon fillet (1 lb): $8.99
- PEAK HARVEST frozen mini sweet corn on the cob, 12 ct (x1): $2.99

Pantry staples needed:
- Long-grain white rice (about 2 cups uncooked for the week)
- Cooking oil
- Salt and black pepper
- Paprika, cumin, garlic powder, ground cinnamon (all labeled gluten-free)
- Gluten-free baking powder
- Cornstarch
- Gluten-free beef broth
- Tomato paste
- Onions and garlic
- Lemon