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.

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. mavreen |

    can your meal plans be vegetarian/vegan friendly or can be modified with vegetarian/vegan options?

      • Corinne |

        Just checked out the Fresh 20 since I’m in the same boat. Great concept, but you have to pay for it, you can’t preview anything to see what you’re paying for, and there was some concern in the questions section about the vegetarian plans not having enough protein. I think I’ll have to just keep making my meal plans myself.

  2. Amy |

    Just wanted to say thanks for all this great information! I also love that you stayed within the budget that would be given to a family on food stamps. Very encouraging and helpful. Thanks!

  3. Bree |

    These meal plans looks great! I think that with a little bit of work I may be able to modify them to make them gluten free too! Being gluten free is sort of a new adventure for me but the whole foods part is something we’ve been working on for a few years now. I’d like to work processed foods (not that there are many, but a few) out of our pantry but it’s difficult with all of the gluten free mixes I’ve been choosing to purchase instead of attempting the mad science experiences of baking gluten free! HA! Thanks for all your work & blog! I LOVE IT! :)

    • Assistant to 100 Days (Jill) |

      Hi Bree. Our team is glad you are enjoying the blog. You may also want to check out the Fresh 20 for some gluten free meal plan ideas. You can find the information here: http://www.thefresh20.com/dap/a/?a=2928 Jill

  4. debbie |

    i live in rural missouri . so can you make some of these for country people who live 100 miles from a city. also my husband is on a 1200 calorie cardiac diet can you help me plan this for him. we cant just jump across the road for a health food store or a big store chain. we have 1 little grocery store in town. and we butcher our own meat anyway but sea food is so expensive here. my husband grew up on a dairy farm where the food was real food and real milk and butter. so this new diet he is one is very hard to me to learn and for him to eat. and orgainic here is almost impossible to get.also what about beans? i was told he could eat beans everyday

  5. Lisa Jo |

    Are Triscuits really real food?

    • Assistant to 100 Days (Jill) |

      Hi Lisa. They fall under our 5 ingredients or less rule. Jill

  6. Emma |

    I’ve liked your page on FB, clicked on the link and have had no luck finding these plans. I’ve searched your pictures and sifted through posts for 20 minutes trying to find this. I did this a month or so ago with no luck. I actually stopped reading because of it. Now on a recommendation of a friend who started reading because I liked your FB, I’m back. I’m quite disappointed I can’t find this because I love this idea and am a terrible meal planner. I also find it a little disrespectful that you’ve had soo many comments asking for help finding these plans and you and/or your team has failed to leave a comment with instructions.

    • Assistant to 100 Days (Jill) |

      Hi Emma. Our team is so sorry you have had difficulty downloading the meal plans. You are correct, we do receive emails from people who have had difficulty accessing the meal plans and our team has responded to each and every comment via email with a copy of the meal plans. Best of luck to you and we hope you enjoy the meal plans and find them helpful. Jill

  7. |

    Sorry! never mind I found it!!! Yippee!

  8. lisa |

    A bit dissapointed. I have yet to find a good meal plan that is all natural and frugal that doesnt contain nuts eggs etc. we have along list of allergies around here. Otherwise this would be a great resource for those who dont have allergies to food=)

    • Assistant to 100 Days (Jill) |

      Hi Lisa. It may be possible to eliminate the nuts in certain recipes. And, for the eggs, you could always try an egg replacer (one option is to mix ground flaxseeds with water). Good luck. Jill

  9. Anna |

    I just wanted to thank you from the bottom of my heart for the meal plans. My family has eliminated HFCS and PH oil stuff for more than 5 years, but we still have some processed foods. This is a great way to go 100%. I just wanted you to know how much I appreciate your willingness to share. Thank you.

  10. Keely Henthorn |


    I just happened upon your site today and am so impressed with it. I’ve been doing “real food” for many years now and am so glad the idea is gaining traction. Finally – someone who is addressing things like subway ingredients and grocery store bakery cakes! You have a fantastic blog!

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