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 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, enter your email address again. You will receive access to the meal plans but will not be subscribed twice (to the same email address).

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457 comments to Our Free “Real Food” Meal Plans

  • Charlie

    We love your shopping/recipe/meal plans. But there are only 5 if them! :(
    Do you have a recommendation for a meal planning subscription
    that caters to shopping and cooking real simple food like your plans do?

  • P Reis

    Wonderful, I just downloaded the first 4 and am about to sign up for the email list. I absolutely LOVE that these are split into seasons. I am pretty much a stickler for using seasonal produce and cooking according to the season (even though I live in California and it does not get truly cold…we still have a rainy season that passes as winter, LOL…I just usually avoid heavy stews since my family doesn’t like them anyway). Thank you so much for these plans. Meal planning is definitely a challenge for me and I am quite sure these will help!

  • Rhana

    Hello. My husband and I are in the military stationed overseas and our mornings begin super early. When I drop off our children at daycare it’s not until two hours later they are fed breakfast. Currently, I give my three year old 1-2 packages of the Gerber cereal bars with a banana on the drive to hold her over until breakfast. Can you recommend something healthier and non-packaged item I can make that will last more than a few days? Obviously something kid and car/travel friendly. Thanks for your assistance, looking forward to reading your recommendations.

  • Jen

    Quick question – are these food plans designed to feed 2 adults and 2 children? I am aware that I have eaten too much food regularly but I am not sure how there will be leftover egg salad for all four of us when making it from only 6 eggs to begin with for the 1st meal. I am so much in need of this food plan with real food and the budget part but I need to be sure I am looking at it correctly.

    • Assistant to 100 Days (Jill)

      Hi Jen…yes, they assume 2 adults and 2 kids. They are meant to be a guide, but, feel free to adjust as you feel necessary (i.e. perhaps you need to do 8 eggs instead of 6). Best of luck. Jill

  • Denise

    I can’t seem to get Meal Plan 4 from Facebook. When I scroll down it stops and only shows me the top half of Meal Plan 3. I’ve tried and tried but it just won’t work. Also is there anyway to get Meal Plan 5 if you are already an email subscriber? Thanks so much for all of your had work!

  • Sara

    I am not on Facebook-how can I get your meal plans?

  • Brianna

    I have been subscribed to your site for quite awhile now, and I love it! :) That being said, I can’t get a hold of the 5th meal plan… I’m sure I received the email with it but I never opened it and it’s long since been deleted. Is there any way I can have it re-emailed to me or something? Thanks for an amazing site!

  • Amanda

    Hi! I have been to your Facebook page an “liked”it, but i cannot find the meal plans to download from there anywhere…I’m not sure what I’m doing wrong?

  • Cinda Polley

    I went to your Facebook page but McAfee Site Adviser is blocking “unsafe” content and it looks like the meal plan is what is being blocked (even after I clicked “Like”.). It states “We tested this page and blocked content that comes from potentially dangerous or suspicious sites. Allow this content only if you’re sure it comes from safe sites.” If I hover over the blocked image I see a pop-up that states “URL https://raw.statichtmlapp.com/tab/1/visitor is blocked.” Is there a way you can send me the meal plans instead?



  • Laura

    I can’t find the meal plans on the Facebook page. How do I find them?

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