Our Free “Real Food” Meal Plans

We’ve created 5 free “real food” meal plans to help make things a little easier for those busy families who would like to cut out processed food. If you follow the instructions below to download the meal plans then this is what you’ll get:

  • Five 7-day practical “real food” menu plans 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 complete 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 on Meal Plans 3 – 5 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 100DaysofRealFood.com – check out the Recipe Index 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:


If you are an existing subscriber and have lost your email with links to the meal plans, enter your email address again. You will receive access to the meal plans but will not be subscribed twice (to the same email address).

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!


  1. joe |


  2. Mindy |

    We are firm believers in eating only real food. Organic, if possible and the less altered the better.
    We are a one income family and have 3 teenagers still at home. One of my jobs as a stay at home mom is to make healthy foods,and save time and money.Trying to find new ideas is a chore.
    I just stumbled across this website and I am excited! Most people have meal ideas based on modern, standard American diets, which we will not eat. So the fact that you have created meal plans, grocery lists based on real food? I will for sure being sharing this with others! Thanks for making my job easier!

  3. Paul Smyth |

    Found your website due to a friend who shared the Pulled pork in a crock pot recipe. The biggest problem I have as a divorcee is finding good practical economical recipes that work for people living alone. My favourite thing about when my kids come to stay is being able to cook properly. I’d love to see some good suggestions for cooking for one that don’t involve batch cooking and freezing.

  4. Rochelle Wilson |

    Hi! I’m interested in the Real Food menu planner…thanks!! :)

    • Amy Taylor (comment moderator) |

      Hi Rochelle. Did you subscribe with your email above?

  5. Erin |

    Looking to get my family away from all thus fake processed food in the stores, healthier, and happier. Looking forward to the meal plans and getting them all to try New things!! :)

  6. Jenni |

    Love your site. Thank you!

  7. Patricia |

    i follow you on Facebook and I’m anxious to see the meal plans!

    • Amy Taylor (comment moderator) |

      Hi Patricia. Have you an email subscriber? If not, subscribe and you will receive a link to the meal plans.

  8. Peggy |

    Looking forward to the plans

  9. |

    Thank you so much for your generous information that helps me with ideas for my kids. Really appreciate the way you think outside the box. And as a parent of school kids and a health coach Im going to ask if I can do the taste test with my kids class. Broaden their horizons… Once again thank you.

  10. Julie J. |

    I am looking forward to trying to implement this idea for my husband and I. We still have a lot of processed that I would actually hate to throw away since we did spend all that money….

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