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:

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!

352 comments to Our Free “Real Food” Meal Plans

  • mavreen

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

    • Assistant to 100 Days (Jill)

      Hi Mavreen. You may want to check out The Fresh 20 for some vegetarian meal plan options. http://www.thefresh20.com/dap/a/?a=2928 Jill

      • 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.

  • 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!

  • 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! :)

  • 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

  • Lisa Jo

    Are Triscuits really real food?

  • 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

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

  • 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

  • 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.

  • 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!

  • Brenlee

    Finally I have hope! Had a D.C. tell me to start eating healthy. When I asked him what that meant, his only guidelines were: eat lots of veges, lots of protein, and some healthy fats.

    Well, for those of us who have never eaten healthy, we don’t know what a healthy fat is. I was so overwhelmed and discouraged, not knowing where to start with the healthy eating.

    Your meal plans would be a big help to me, but I have made a conscious decision not to join FaceBook. Would you please email me your meal plans? (I just subscribed to your website, so I guess I will get meal plan 5 later.)

    Thanks for hopefully being the jumpstart I need.

  • Marla

    I love your meal plans! HOWEVER, I have 3 boys ages 5, 7 & 9 and they would never be satisfied with some of the meals listed in your plans. What I mean is they eat ALOT! And I know that this is only the beginning! Would you consider coming up with some options for a family like mine? Maybe if one of your new team members has boys they might be able to relate and offer some suggestions! I want to implement your meal plans but I am having to redo several items just to fill my boys up! Thanks for your time.

    • Assistant to 100 Days (Jill)

      Hi Marla. Could you just double the recipes? Or perhaps you could add in extra sides of vegetables and fruits? Jill

  • kim

    Hi all,
    Great blog by the way, and I would like to thank the team for working hard to keep it uptodate. My only request is to have the meal plan posted on the blog as you can see not everyone wants to be a facebook meember. Thanks again!

  • Holly

    Thank you SO MUCH for this! I spend about $250 per week on food for my family of 6 and it’s not even whole or organic. I am so excited to accept this challenge and thank you so much for all the work you did to help this be easier for me…I’ve never gone into Earthfare, it just scared me! But I’m going today thanks to you!

  • Chloe

    I live in Australia in the outback, in a big mining town. I wish my groceries cost that much! Not even organic (we dont get organic produce here, when we rarely do it definitely isnt cheap!) and it’s double that for the two of us :(

  • Erica

    My fiance and I are a young couple without children. I like the idea of the budget conscientious plan, but it is probably too much food for just the 2 of us. Do you have any plans for less than 4 people or should I just make half the food/buy less food? Thanks!

    • Assistant to 100 Days (Jill)

      Hi Erica. No, the only plans we have are the ones you refer to. You can always freeze the leftovers if it makes too much or perhaps use the leftovers for lunch? Jill

  • I am really excited to give this a try … having to make some adaptations as we are a family of 8. So if we merely double the cost goes way up … way more than I normally spend per week. I am curious where these prices are from, I have looked at a lot of meal plans and it seems that they never have prices like ours … some things are very close but others are way more expensive where I live! This is the hardest part that I have with ‘real food’ … cost!

    I am willing to work hard and cook and do special things to provide real food for my family. But I am always curious about how people keep to a budget!

    I am very excited to have found your wonderful information!

    • Assistant to 100 Days (Jill)

      Hi Amy. The plan should detail what store the prices are from (I think some are Earthfare and some are Trader Joe’s). The prices are based out of Charlotte, NC. Hope that helps. Jill

    • cyndi

      I think that the cost of food out here on the west coast 3 hrs. west of I-5 is more expensive since the trucks have to go out of their way through the “canyon” to get here. Rural areas are more expensive.

  • Lisa

    I love this whole idea. The meal plans won’t work for us as I have celiac disease and they aren’t realistic for a family with growing boys. But good try. And we will definitely do the challenge.

    • Becky

      Lisa, I have celiac also. Most of these “eat healthy” sites are whole-wheat based recipes, so for those of us with eating challenges, they are good theories, but not much genuine help. We need to adapt all our recipes for our restrictions, but this web site at least gives good inspiration, and I do enjoy reading it and using what I can.

  • Kristi

    Hi Lisa!

    My family and I are about to embark on a month of non-processed food, partially due to my reading the book Seven by Jen Hatmaker. I am not on FB. Would you mind sending me the meal plans. I have 2 growing boys and a hubbie who eat a lot. I’m feeling kinda overwhelmed by this task, but feel very led to continue. Thanks so much!

  • Deb

    Sorry to repeat other comments but am very excited about this. We’ve been working on eating healthier, this would be big help. When my kids were young they got home cooked meals, bread & snacks. Even my grandmother said I was old fashioned. As they got older & involved with activities it was harder-who had to be somewhere at dinner time, making dinner & no one home etc. so I got lazier & depended on convenience foods. I liked your Facebook page but was unable to find the meal plans I would really appreciate it if you could email them. I did receive the link for the fifth when I subscribed. Thanks

  • Leslie

    Find “Here’s the scoop on how to download meal plans”,above, and then “#1 Go to the Meal Plans link on the 100 Days of Real Food Facebook Page” where *Facebook Page* is in green, signaling that those words are a link. Click on the words *Facebook Page* and that will take you to the meal plans.

  • Jamie

    Aren’t triscuits a processed food?

    • Rachel

      Yes, but Lisa and her family avoid highly processed foods, since even cooking is a form of processing and they don’t eat raw. Triscuits only have 2 ingredients: whole wheat and oil… unlike most other crackers which usually have too many to count and many unknowns.

    • Assistant to 100 Days (Jill)

      Hi Jamie. They follow the five ingredients or less rule, so, yes, while they are a processed food, they follow our food “rules”. Jill

  • Tiffany

    I have been reading your blog for awhile. You have no idea how much what you have freely shared here has helped our family. I have two boys who are special needs and need a special diet, and we have been so blessed by your generosity. And now, I just found your meal plans. I can’t imagine the amount of work that went into these, and I just wanted you to know how grateful I am to you for sharing these. Thank you Lisa.

    • Lisa

      Oh my goodness…you are so welcome Tiffany! Comments like yours are exactly what keep me going. :) I am so glad the blog has helped your family.

  • Cathy

    Thanks for the meal plans! They are giving me some good ideas!
    Excellent lunches and snacks in particular!

    They are very carb heavy, though. Healthy and yummy ones, no doubt! But if DH and I ate that way. we’d gain weight quickly.

  • Kim

    Thank you so much Lisa. Your blog is exactly what I need to get back on track. In the year 2000 I made the decision to change my lifestyle with healthy eating as well as practice good life habits. I was going strong for many years even through my first pregnancy with my daughter in 2009, I had never ate better and only craved healthy options. When I became pregnant with my son in 2010, my vegetarian eating habits went out the window. I never went back to eating beef and pork, but I did crave meat while pregnant and opted for chicken or turkey. Since then I have been eating a lot of sugary foods, fried foods, etc. My son is almost 2 years old now and it’s been time to get it together. Now that I’m ready to get back on track, I go into the store and am at a lost as to where to start and what to buy. So thanks so much for this jumbstart I need to lead me in the right directions.

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