Free Fall “Real Food” Meal Plan!

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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 this FREE meal plan:

  1. If you’re already a confirmed subscriber (all new subscriptions have to be confirmed via email before they become active) check your email because the full meal plan link is at the very top of the teaser email for this post. If you thought you were a subscriber, but you didn’t get this post via email then you may have not confirmed your subscription. If you enter your email address again below you’ll get another verification email, which will also contain meal plan link at the very bottom.
  2. If you aren’t a subscriber then enter your email address in the box below and the meal plan link will be at the bottom of your subscription verification email where you’ll also be asked to activate your subscription. Be sure to check your spam box if you don’t see it right away, and once you get the email don’t forget to click on the link in order to confirm your subscription!

Subscribe by entering your email address here:


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51 comments to Free Fall “Real Food” Meal Plan!

  • E.R.

    I subscribed and never recieved the 5th meal plan…can you help me out?

  • Linda S

    I never received the 5th meal plan either.

  • Meredith

    I subscribed and received the link, but it doesn’t work. I tried using it through the email, I’ve even tried pasting the link into a new “temp” web page I created, in case it would only work that way. But it doesn’t work no matter what I do. Thanks!

  • Sandi

    Hi, first off, thank you so much for your wonderful web site. It has helped make the switch to “No Processed Foods” so much easier for my family. I would love the 5th meal plan, but I keep getting this message “FeedBurner has not been enabled by the administrator of the domain” when I try to subscribe. Frustrating because I have used the other meal plans several times over and my family is aching for some new recipes. Thanks again for all you do.

  • Lish

    I had the same problem some others did. I subscribe and never received it, so my husband subscribed with a new email, and he couldn’t get the meal plan either, and we are really excited to see it! Please advise, thanks. We LOVE your site and your honest blog, and it has helped us out so much on our journey, please keep up the amazing work :)

  • Cindy

    I would like to know the recipes here are made for how many servings?

  • christy

    Could you pls. check and see that I’m activated for emails on this website. Thank you

    • Yes, you subscribed on May 15th and updated your profile on August 24th. You should be receiving weekly digest emails…they normally go out on Monday at 11:45 AM EST. If you aren’t seeing them, please check your spam/junk folder and then contact me (via about>contact) if you still have trouble. – Jason

  • 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.

  • 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!

  • 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!!


    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!

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