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. 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

  2. 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!

  3. Sara |

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

  4. 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!

  5. 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?

  6. 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?



  7. Laura |

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

  8. Colleen |

    I liked the page…butI can’t find the meal plans on Facebook?

  9. Jessica M. |

    Hi Lisa,
    I am very intrigued by your website, and with the new year beginning feel that it is time for my family of 5 to make some changes! I am not a member of facebook and was hoping you could instead e-mail me possibly a pdf version of your first 4 meal plans? I subscribed by e-mail to receive the 5th. I thank you in advance and for helping the world to be a healthier place!

  10. Melissa |

    Quick question – and this may be posted elsewhere and I’ve missed it – but are the 5 weeks of meal plans a certain caloric intake for the day – in other words are they all about 1500 calories a day or do they vary from day to day?


    • Assistant to 100 Days (Jill) |

      Hi Melissa. No, the meal plans are not based on a certain caloric intake. Jill

1 4 5 6 7 8 28

Leave a Reply

Your email address will not be published. Required fields are marked *