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, 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.

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. Val Stewart |

    Looking forward to trying this.

  2. Sally |

    I really want to start cooking using only whole foods. I do not want to use processed food in my diet anymore. I need easy and quick recipes if you have any to get me started on this way of eating please. Thank you.

  3. |

    I HOPE THIS WORKS !!!!!!!!!!!!!!!!!!!!!!!!

  4. Sarah |

    Be sure to use the code
    ‘HEALTHYFOOD’ at check out for $50 off!

  5. Sara |

    Want a jump start on a healthy meal plan!
    Don’t waste anytime at the grocery store…
    Then don’t spend another day with a diet that takes up all out time.
    Be sure to use the code
    ‘HEALTHYFOOD’ at check out for $50 off!

  6. DD |

    I’m trying to find a reasonable meal plan. I’m so excited, because we recently got a boost to our income and are jumping from spending $200/6 weeks on food and household supplies to about $65/week for food and household supplies for 5 people!!!!!!! We can’t use any bean, green bean, pea, peanut, soy, mixed tocopherols, etc.

  7. |

    We look at meal preparation and how it can help you achieve your goals.

  8. |

    I love the recipes you post!, I enjoy your website a lot, I also have a blog, where I post kids and parenting tips, recipes and home and health advices, i would apreciate your feedback, check it if you have some time


  9. Sis |

    I just read about what you said about a family of four getting $167.00 a week in food stamps. Well, I don’t know where you got your information from, but I live in Bismarck, North Dakota. I am handicapped and am on food stamps. For a household of one I only get $200.00 a month. I really should say “I only get” because I am greatfull to be getting anything…

  10. Sis |

    I want to take back my earlier comment about living on food stamps. I am so sorry!! I figured it out and as a household of one I get more than the family of four. Again, I am so sorry!!!

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