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!

350 comments to Our Free “Real Food” Meal Plans

  • hym40569

    Are triscuits considered and unprocessed food? I see them on the meal plan.

    • Assistant to 100 Days (Amy)

      Hello. Early on, when Lisa was looking for a 100% whole grain cracker, Triscuits were among the very few that fit the bill under the 5 or less ingredient rule. Since, Ak Mak has become the “cleaner” cracker of choice and is typically what you would find in Lisa’s pantry. ~Amy

    • Katie

      I am not claiming to be an expert, however, I have found in my research, most soybean products are GMO. (70% or more). The best luck I have had in finding simple whole wheat crackers (but DELICIOUS) is at Trader Joe’s. Their Trader Joe’s brand labeled products are all free of GMO ingredients and MSGs. They have NO artificial flavors, colors,preservatives or added trans fats. (I don’t work for them! This is off the web site and is posted in all stores :) ) Not that they have all of the items I need, however, knowing this makes shopping that much easier.

  • Emma

    Hello!! I love your blog!! thanks!

    I noticed popcorn in your meal plan… be careful as usually there is GMO in corn. :)

  • Assistant to 100 Days (Amy)

    Hi Katie. Lisa addresses just this in #9 of these FAQs: http://www.100daysofrealfood.com/2012/11/07/answers-to-your-real-food-questions-part-ii/. Best of luck! ~Amy

  • [...] a meal plan, there are sites that have ones already put together, so really, you have no excuses. 100 days of real food has some really good meal plans. We started with these when we started with meal plans, modifying a few things here and there when [...]

  • Nicole

    I wish you could pull up
    the meal plan on your phone. I drove all the way to whole foods…forgot my list and tried to pull it up on my phone and couldn’t. ..bummer.. That’s ok I still love you guys. I just need a better memory :)

  • Jordan

    I have a family of 2 and a 3 month old. Is it safe to say just cut the grocery shopping list in half for the portions we need? Don’t want to end up with too much!

    • Assistant to 100 Days (Amy)

      Hi Jordan. I suppose that would work if you plan to cut recipes in half as well. Remember you can always utilize leftovers for the next day or many can be frozen. It cuts down on kitchen work in the long run. :)~Amy

  • [...] After weeks of searching for the perfect diet or challenge without any success I decided to just go ahead and create my own. I found a few good ideas on the net and in books but nothing that would really fit my lifestyle or way of eating.  I’ve very loosely followed the ideas in 42 days to fit but added other components. I also used some of the 100 days of real food’s mini pledges.  You can look there for Free Meal Plans  [...]

  • Mary

    I apologize — I left off the ?. That was, indeed, a question. hehe

  • Elisa

    Hi there! I need some help with ‘real bread’ I am not finding any that would fit the rules in the bread isles. Which kind should I buy? Thank you very much :)

  • [...] week you still don’t need to follow a special plan (you can off course use one of the 100 days of real food meal plans) but try to add 2 portions of vegetables to your meals. If you are already eating your vegetables [...]

  • heather

    I love your info, I work everyday with clients coming in dealing with weight, joint pain, issues with sleep, and I love nothing more then talking to them about what they do and eat for their body. Thank you, I am starting the 10 challenge in our house, we have kids, so this will be fun!

  • I totally love your site and your mission!


  • Kelly

    Hi there! Am so glad I found your site. Thank you for making the effort to help others out there who want to change but just aren’t sure how to start! I signed up but never get the emails and never received the 5th meal plan.

  • Jamie

    I love your meal plans! I wish I could use them but it seems like almost every meal or recipe contains dairy! Which bums me out because my 4 year old son has a dairy allergy. =\ I know how to substitute soy or rice milk for whole milk, but when it comes to yogurt, cream cheese, etc., I am still not very good at those substitutions – plus I am not a huge fan of vegan cheese. If you ever get around to making a real food vegan plan, I would love to try it!

  • Suzy

    Just found your website (while looking for lunch boxes–going to order my 3rd grader the PlanetBox!) & have signed up for your emails! My goal is to follow your plan, and will start the family with the 10 day challenge soon! My question is this: my teenage son and I are “super tasters”, and have a VERY hard time eating veggies & trying new things. What would you suggest for us? We are pasta’holics lol. I know my husband and teenage daughter will LOVE some variety (as they are as adventurous in eating as my son and I are not), and our 8 year old is just being “picky” at the moment. Thanks!

    • Assistant to 100 Days (Amy)

      Hi Suzy. I have found that if you just keep trying, you will find things that you like. Sometimes it requires trying the same food several times until you develop a taste for it. Also, try different preparations. I have a child who loves sweet potatoes but only if they are roasted and slightly carmelized. You can set the example yourself by showing a willingness to be a bit more adventurous with your taste buds. Just start with things that aren’t a giant stretch fro them! :) Beast of luck. ~Amy

  • We absolutely love your meal plan and use them weekly. I wanted to let you know that I shared your blog on my blog!! Hope some of my family and friends decide to check out your blog soon!!

  • [...] plans out there with recipes and ideas already laid out for you. Emeals has a clean eating plan, 100 Days of Real Food, Modern Alternative Mama, The Nourishing Home, Trina Holden‘s real fast food ideas. They [...]

  • [...] and simple. For some ideas go to the 42 days to fit Lunch ideas site. Or start to follow the  Free Meal plans from 100 days of Real Food that I've mentioned [...]

  • Carissa

    I love your website!!! My mom and I were looking for some healthy, but yummy, school lunch ideas, as well as a sweet breakfast to help start the day!! Your website has really helped with that!

  • Christy

    Hi there! I was looking up a recipe on how to cook a whole chicken, and your site popped up! We strive to eat non processed, whole foods, but have lately gotten into a slump trying to keep four kids from 7 down to 2 fed, homeschooled, and the list goes on! I’m so excited to have subscribed to your blog to learn more and have some support and practical help.


  • Your site is very well done and it is a great encouragement to those who are trying to make the transition from processed foods to real foods.

    One thing that I learned on our journey is to occasionally allow a processed food, such as a pizza night. When we tried to totally cut ourselves off, we resented it (God is still working on our entitlement attitude). So, a transition plan might be a good idea.

    We also have a lower budget than I saw on your first plan. About $100 – $125 per week for a family of 5.


    • Justin


      I agree with the idea of allowing some transition time and allowances for the “bad goodies” that we all love. One thing that my wife and I love is pizza. We make it every Friday, and it is actually a pretty simple meal. We use 2 cups of bread flour (gluten isn’t an issue for us, so we use the high gluten bread flour that makes a great dough), 1tsp instant yeast, 1tsp salt, 3/4 cup warm water, and 1tsp of olive oil. I let the yeast sit in the water for a few minutes, then combine everything in a bowl. Knead it until it all comes together and let it sit for an hour. Once it’s risen, work it out into a crust, and add toppings, pop in the oven and delicious pizza on the cheap, delicious, and real food!

      We also make chia pudding as a dessert. That is coconut milk (the canned stuff from the Thai food aisle, not the kind you put on cereal) some chia seeds, vanilla, agave syrup, and cinnamon. My wife loves it with cocoa powder and chocolate chips added. Let it sit in the refrigerator overnight and you have a great sweet treat for after. We make ours in canning jars to really shake them up and combine everything.

      • Tenelle


        Your recipe for homemade pizza dough sounds amazing. Can you elloborate a little more on the temp on the oven and about how long you keep it in there. Thank you!

        • Justin

          Absolutely, I do have a Big Green Egg grill with a pizza stone, so that makes the crust very crisp and adds a nice smoky flavor. If you can buy a heavy duty pizza stone, DO IT! You can cook on the grill or in the oven anywhere between 450-550F. As far as how long I put it in, it depends on the toppings. If I am cooking veggies on it like mushrooms or broccoli I will roast them or pan cook them first. Generally I cook the pizza somewhere between 10-15 minutes. It kind of depends on the sauce (pesto vs olive oil and garlic vs tomato sauce) and what the preference is for the crispness of the crust. I do generally check it after ten minutes then evaluate from there. Sorry it’s not more precise, it’s just my crazy methods :-)

  • Jennifer

    Thanks for all the work you have done to help others eat healthier!!

  • Jennifer

    Do you have any meal plans that are nut free? 2 of my children are allergic to nuts.

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