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 regular 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, first try searching on 100 Days of Real Food in your email client and looking for the first few emails from us (search under ALL MAIL if using Gmail). If you still need help, email assistant{at}100daysofrealfood{dot}com for assistance.

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  1. |

    Healthy eating and dieting on a budget is possible! Our ‘Diet on a Budget’ meal plan provides information and recipes to help you lose weight

  2. |

    My fiance and I will be getting married soon, in just 2 months, and have been on the lookout for ways to save when shopping for groceries. I think that creating plans that go off of food stamps is an interesting idea that would totally work. We are probably not going to be as busy as some of the people this article is intended for, but we will use them anyway! Thanks for the tips and information.

  3. Janice Altenburger |

    What I need is for someone to develop a meal plan for one person or maybe two. It is very hard to be on meal plans that are for families. I am trying to follow the Mediterranean diet plan and find that I throw out way too much food because I can’t use it all before it goes bad. Do you happen to have anything that would meet my needs. I know I am not alone.

    • Amy Taylor (comment moderator) |

      Hi there. Not exactly, but you can cut most of the recipes in half and adjust the shopping list accordingly as many readers do. Or, you can make life easier on yourself and freeze leftovers from full recipes. A full freezer is very handy. :) Not a perfect solution but Lisa’s recipes are designed to feed a family of four with some leftovers.

    • Amanda |

      When I was buying for only myself, I would purchase only 2-3 days worth of fresh fruits and veggies. I was going to the store more often to get more, but I hardly threw anything away.

  4. Kiera |

    `We are a family of 6, soon to be 7!! As a pregnant momma with 4 children, 11yrs and younger, we need a meal plan that is easy (both parents work full time and the kids are in sports – cross country and swim – after school — SUPER busy family!!)

    I am very grateful for the options and looking forward to seeing happier family-time at the end of the work day, instead of a mad-rush worrying about what to have for dinner!! :-)

    Thank you!

  5. Heidi Mitchell |

    Thank you for all the hard work. Need to feed my family of 6 well – but not go overboard.

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