Free Fall “Real Food” Meal Plan!

Real Food” Meal Plan #5 is finally finished! This particular meal plan utilizes fall produce that’s available at some farmers’ markets this time of year. The first four meal plans – including spring and summer – are available on our facebook page, but I’ve decided to make this one available to email subscribers only (see instructions below). These meals plans are incredibly detailed so I’ve only been able to crank out a new one every few months or so. But if you’re looking for some inspiration on a more regular basis then be sure to check out our sponsor, The Fresh 20. They offer new dinner meal plans weekly including vegetarian and gluten-free options!

As always, this is what you’ll find with my meal plans:

  • 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 purchases can be made from your local farmers’ market if desired
  • Budget-friendly prices that are close 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
    • Sales prices were not used
    • Prices for organic items were used in most cases
    • If you follow this plan you will end up with some leftover food (like granola, eggs, flour, butter, marsala wine, and corn meal) that can be incorporated into recipes the following week
  • 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. Caroline |

      What a wonderful site. I’m working to transition my family of 3 to “real food” … so this site is wonderful.

      I must say however, that prices in Canada are FAR higher. The per item cost is significantly higher on some items and combine that with a 13% food tax – it’s a bit discouraging to see the difference in cost!

      Keep up the great work – the pre planned food menu is key for me! These are a huge help.

    2. Rebecc |

      Hello, I love this site and have printed out the meal plan, my question though is I know the meal plan is for a family of 4 and I am only going to be cooking for 1 (or possibly 2 if my fiancé joins in) How can I scale down the recipe’s? or can I freeze them and then reheat them the following week? Thanks!

      • Assistant to 100 Days (Amy) |

        Hi there. I would freeze. It makes life easier! :) ~Amy

    3. Caryn |

      Love, love, LOVE the blog!!! I’ve been looking for healthier lunch options for my 3 year old and this is perfect!! But now my concern is for my 32 year old boy (the hubs)
      Lately he (really we) have been guilty of ordering out for lunch (…and sometimes dinner) and we want to have a lunch option that is kinder to our bodies and pockets. All the lunch ideas are wonderful for kids, but i’m not sure if it would work for adults (especially men…). Has Lisa or anyone else written about lunch ideas for working adults? Thanks!!

    4. MARIA |

      I am a subscriber but don’t have this email, re-subscribed and still can’t figure out how to get this meal plan. Can you help me, please? Thanks!

      • MARIA |

        Found it !!! So happy now!!! Love your site!

    5. Robin |

      Hi! I would love to see updated prices on the meal plans. The ones on the blog are from 2011 and it is now 2014. According to the prices at my local natural foods store and Greenwise section at the local Publix, they are too low. I figure that I can not match the plans for less than $200 a week now and that is just for the food.

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