ALDI Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Wings with Zucchini and Grape Tomatoes
Description: A generous single-serving of crispy oven-baked chicken wings is seasoned with garlic, smoked paprika, and black pepper, then roasted alongside sliced zucchini and halved grape tomatoes until everything is caramelized and tender. This is a naturally gluten-free sheet-pan meal that comes together with minimal cleanup and big flavor.
Sale items used: Farmer Focus Fresh Antibiotic Free Family Pack Whole Chicken Wings, Zucchini, Cherub Grape Tomatoes 10 oz pkg
Prep time: 15 minutes active, 45 minutes roasting (60 minutes total)
Serving note: Use approximately 0.75 lb of chicken wings (about 4 to 5 wings) for one person; assumed purchase weight is 0.75 lb at $2.29/lb. Use 1 small zucchini (about 0.5 lb) and roughly half the 10 oz grape tomato package. Make-ahead tip: season the wings up to 24 hours ahead and refrigerate uncovered for extra crispy skin.

Tuesday
Meal: Skillet Ground Turkey and Zucchini Rice Bowl
Description: Lean ground turkey is browned in a skillet with diced zucchini, garlic, and a splash of gluten-free tamari, then served over a fluffy bed of white or brown rice for a satisfying and protein-packed bowl. The whole dish comes together in one pan in under 30 minutes, making it an easy and budget-friendly weeknight meal.
Sale items used: Kirkwood Fresh 85/15 Ground Turkey 48 oz, Zucchini
Prep time: 25 minutes
Serving note: Use approximately 6 oz (just under 0.5 lb) of ground turkey from the 48 oz package; portion and freeze the remainder in meal-sized bags for future use. Use 1 small zucchini (about 0.5 lb). Serve over 0.5 cup dry rice cooked from pantry stock.
Recipes:
- Gluten-Free Ground Turkey And Zucchini Skillet For Spring Dinner

Wednesday
Meal: Pan-Seared Salmon with Peach Salsa and Avocado
Description: A single salmon fillet is seared in a hot skillet until golden and flaky, then topped with a bright fresh salsa made from diced ripe peaches, grape tomatoes, red onion, lime juice, and cilantro. Sliced creamy mini avocado alongside adds richness and healthy fat, making this a restaurant-quality gluten-free meal at a fraction of the cost.
Sale items used: Fresh Atlantic Salmon Portion, Peaches, Cherub Grape Tomatoes 10 oz pkg, Bagged Mini Avocados (6-pack)
Prep time: 20 minutes
Serving note: Use one salmon fillet of approximately 0.5 lb at $8.99/lb. Use 1 medium peach (about 0.33 lb), a small handful of the remaining grape tomatoes, and 1 mini avocado from the 6-pack. The remaining avocados can be refrigerated or used as snacks through the week.
Recipes:
- Old Bay Salmon with Peach-Avocado Salsa

Thursday
Meal: Smithfield Pork Strip and Grape Tomato Skillet with Rice
Description: Pre-marinated Smithfield pork strips are quickly seared in a hot skillet until slightly caramelized, then tossed with halved grape tomatoes that blister and release their juices into a savory pan sauce. Everything is spooned over steamed rice for a complete and satisfying gluten-free dinner that takes less than 25 minutes start to finish.
Sale items used: Smithfield Fresh Marinated Pork Strips 16 oz, Cherub Grape Tomatoes 10 oz pkg
Prep time: 20 minutes
Serving note: Use approximately half the 16 oz package (about 8 oz) of pork strips for one serving; refrigerate or freeze the remainder for another meal. Use the remaining grape tomatoes from the package opened earlier in the week. Note: confirm the Smithfield marinade is gluten-free by checking the label before purchasing, as some marinades contain soy sauce with wheat.

Check the label: soy sauce is usually brewed with wheat. Tamari is the gluten-free alternative.

Friday
Meal: Seasoned Ground Beef Skillet with Watermelon and Green Grapes on the Side
Description: One serving of 85/15 grass-fed ground beef is seasoned with cumin, garlic powder, and chili flakes, then browned in a skillet and served simply with a drizzle of lime juice for a hearty gluten-free protein dish. Cool, refreshing slices of watermelon and a small bunch of green grapes on the side make this a perfectly balanced summer meal that feels festive without any extra effort.
Sale items used: Simply Nature Organic 85/15 Grass-Fed Ground Beef 1 lb, Whole Seedless Watermelon, California Green Grapes
Prep time: 15 minutes
Serving note: Use the full 1 lb package of ground beef; cook it all and refrigerate half for lunches or another meal if preferred. Cut 2 to 3 thick slices from the watermelon (about 1.5 lbs worth) and serve alongside approximately 0.5 lb of green grapes. The remaining watermelon keeps well wrapped in the refrigerator for 3 to 4 days.

SHOPPING LIST

Buy on sale:
- Farmer Focus Fresh Antibiotic Free Family Pack Whole Chicken Wings (0.75 lb): $1.72
- Kirkwood Fresh 85/15 Ground Turkey 48 oz (x1 package): $7.99
- Fresh Atlantic Salmon Portion (0.5 lb): $4.50
- Smithfield Fresh Marinated Pork Strips 16 oz (x1 package): $4.99
- Simply Nature Organic 85/15 Grass-Fed Ground Beef 1 lb (x1 package): $5.99
- Zucchini (1 lb): $1.19
- Cherub Grape Tomatoes 10 oz pkg (x1 package): $1.99
- Peaches (0.33 lb): $0.46
- Bagged Mini Avocados (6-pack) (x1 pack): $2.89
- Whole Seedless Watermelon (x1): $4.49
- California Green Grapes (0.5 lb): $0.65

Pantry staples needed:
- White or brown rice (dry, for Tuesday and Thursday)
- Olive oil or neutral cooking oil
- Garlic (fresh or powder)
- Smoked paprika
- Cumin
- Chili flakes
- Black pepper
- Salt
- Gluten-free tamari or coconut aminos (for Tuesday turkey bowl)
- Lime juice or fresh limes
- Fresh cilantro (optional, for peach salsa)
- Red onion (for peach salsa)