Our Free “Real Food” Meal Plans

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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 Meal Plans 1 – 4:

  1. Go to the “Meal Plans” link on the 100 Days of Real Food Facebook Page
    (you must be logged in to your Facebook account or create one, and you must be using a computer, not a mobile device, to see the Meal Plans link).Facebook_meal_plans
  2. Click “like” if you are not already a fan.
  3. Click on the image of the meal plan you would like to download.

And this is how to get a hold of Meal Plan 5:

  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 box if you don’t see it right away.
  3. Once you’ve confirmed your subscription, you’ll receive a welcome email that includes a link to the 5th meal plan.

As a subscriber you’ll get a notification when we update the blog (usually 2-3 times a week).

Subscribe by entering your email address here:

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352 comments to Our Free “Real Food” Meal Plans

  • Melissa

    Hi I made this last year for sons secobd bday and loved it. I want to make it again nhis year fir his third but ice it differently so I can make ahead, ice and refridgerate…he requested chocolate cake with ladybugs :) which im going to make out of strawberries with mini choc chips for spots :)… anyway…I was wobderibg if u ever used ur butter cream iicing from ur cupcake recipe on this cake? Would u also use it as a middle layer or how do u think jam would work alibe as a middle layer n butter cream outside?

  • Melissa

    Whoops accidentally posted here ibstead of on ww choc cake page…see above…I blame my phone!

    • Assistant to 100 Days (Amy)

      Hi Melissa. I’m uncertain as to what recipe you are talking about but assume it is the whole wheat chocolate cake. I think the the butter cream would work just fine for both purposes but you could try a fruit center as well. Let us know how it goes. :) ~Amy

  • Vicki


    Will you make another 7 weeks of lunch box plans?

  • […] Plan your meals one month in advance.  Source easy and quick recipes from friends, family or off the internet.  Go shopping over weekends, prepare your meals and freeze them so that you have time to exercise after work. […]

  • Hi guys and gals! I love the fact that everybody is becoming more aware of the foods that they are putting into their bodies. It is so important to eat healthy, exercise, and get enough sleep! It’s not always easy staying on track with all the temptations out there. I personally have struggled with this my entire life. I think this 100 day meal plan is a great way to go!

    I recently bought this great cookbook that helps me stay on track in my everyday life. It teaches you how to cook the “right” foods with delicious recipes! If you want to check out the book that really helped me succeed Click Here!

  • Jennifer

    Hello! I subscribed to the email list awhile ago but I don’t remember getting Meal Plan 5 in my email. Or I might have missed it. Can you resend it to me again? I would really appreciate it.

    Thank you!

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