Another FREE “Real Food” Meal Plan!

I am thrilled with how popular the first two “real food” meal plans have been! The obvious next step was to of course create another one. And going forward my hope is to create these meal plans seasonally so we can take advantage of some of the fresh, tasty, local produce that is available at various times of the year. Therefore this meal plan is entitled “Meal Plan 3 – Late Spring,” and I’ve put stars next to all the shopping list items that are currently available at our local farmers’ market. So once again, this is what you can expect to find in Meal Plan #3:

  • One 7-day practical “real food” menu plan designed for busy families
  • Complete meals listed each day for breakfast, lunch, snack and dinner with leftovers incorporated
  • Food quantities calculated for a family of four
  • Corresponding grocery list showing what to buy in order of the store and actual cost for each item (as opposed to the price per serving) with seasonal ingredients highlighted so they can be purchased from the local farmers’ market if desired
  • Budget-friendly prices comparable to what a family of four would receive on full food stamp (SNAP) benefits – $167/week – with plenty of additional cost-saving opportunities because:
    • Coupons were not used
    • Sale prices were not used
    • Prices for organic items were used in most cases
  • All underlined recipes are available on – check out the Recipes & Resources Page for a full list
  • All recipes are working mom/dad-friendly including tips on what to make in advance over the weekend
  • Almost every item listed follows our strict 10-day pledge rules, with just a few minor exceptions to keep the plan realistic for those busy working parents

Here’s the scoop on how to get your Meal Plans

  1. Become an email subscriber by entering your email address in the box below and following the instructions.
  2. You will receive an email that contains a link to activate your subscription. Be sure to check your spam folder if you don’t see it in a few minutes. Gmail users also check your “Promotions” tab and search for “100 Days” under “All Mail” if you can’t find it.
  3. Once you’ve confirmed your subscription, you’ll receive a welcome email with links to download the meal plans.

As a subscriber you’ll get weekly blog updates, too!

Subscribe by entering your email address here:

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  • Comments

    1. |

      Excellent – thanks!

    2. Mary |

      The first 2 menus you put up I had printed out and my 9 year old grabbed them out of the printer and was reading them. When he handed them to me he asked if we could follow those menu’s instead of the one I had made:) Of course how could I say no!

    3. Jaime |

      Thank you so much! Your last menu plans convinced me that eating real food is actually possible and my family has been happily making the switch to real food ever since. My older son (4 1/2) has had lots of issues with constipation, and they seem to have vanished. My chronic headaches are better and we all feel better overall. Thanks so much for your inspiration!!!!

      • 100 Days of Real Food |

        So glad to hear that! :)

    4. Paula |

      I just found your blog (via a link on facebook from Mary’s Gone Crackers). I LOVE it! I am both a budgeter and very food-conscious. I have food allergies to gluten, dairy, sulfites and other items, so I have been a label reader for about 9 years. I have a family including 2 teenage boys, so my volume is a lot higher than yours. I am excited to read through your 100 days challenges and follow you on facebook! I live in the Seattle, WA area.

    5. Toni |

      Thank you, thank you! I have been shopping kinda aimlessly at Earthfare – more to familiarize myself with their store, but don’t have the time or knowledge to create a meal plan. This has me in tears this morning. This is the perfect tool I need to get organized. Thank you so much for your time and knowledge.

      • 100 Days of Real Food |

        Hang in there…I remember how difficult it was when we first transitioned (and I had never shopped at Earth Fare before either). I promise it gets so much easier just make sure you stick with it!!

    6. |

      I love your blog! Thank you!

    7. |

      Thanks! I look forward to checking out your meals and snacks. I’m always looking for lunch ideas!

    8. Elizabeth |

      Thanks for another one! I have been trying to get through some of the food in my pantry by incorporating it into a meal plan but it’s hard to eat stuff you know isn’t “real” food when you know how good the REAL food is! I may give in and just haul it off to the food pantry. My husband and I recently went to listen to the Author of “Raising Elijah: Protecting our children in an age of environmental crisis” and am more convicted than ever about switching over to all real food. The author is actually very hopeful about our human potential to change the overall culture. Promoting real food diets and purchasing locally we are being activists! Did you realize that?
      Oh, the author’s name is Sandra Steingraber. Her talk was a real eye opener and has lit a fire under me to get involved.
      Thanks for the meal plans. It will make this transition easier without having to commit $to a meal plan “service” as well as the expense of buying cleaner food. I will make sure to heck your site and “click through” if I am going to make purchases online in the future. I know it helps. Thanks again!

      • 100 Days of Real Food |

        I have not heard of that book/author…thanks for sharing and glad the meal plans are helpful!

    9. Christine |

      Hello :) I discovered your blog by reading an article about you in “Scholastic Parent & Child.” I am so inspired! I thought I was making “healthy” choices for my family, but I now realize that my “healthy” choices were not so healthy! How WONDERFUL that you are taking your precious free time to share this information with others. I do not do Facebook, so could you please e-mail me Meal Plan #1, #2, #3, and the Supermarket Real Food sheet? Thanks!

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