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 box if you don’t see it right away.
  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:

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426 comments to Our Free “Real Food” Meal Plans

  • Colleen

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

  • 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!

  • 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?


  • Emily

    I have printed your Meal Plans 1-4 from Facebook before, and loved them. Loved them so much, in fact, that they are now tattered, splattered and marked up.
    Armed with my plastic protector sheets, I went today to print new meal plans and I could only get Meal Plan 1 to open as a pdf. The rest opened as a link and I couldn’t print them. Is it possible to get a printable version of Meal Plans 2-4?
    Thank you so much!


  • krystal

    I also don’t use facebook and would love to try the meal plan for weeks 1-4. Is there a way to receive them if I’m a subscriber? Thanks!

  • melissa

    Is there a way to get the meal plans without being on Facebook?

  • Karen P

    I have tried top find the emails on facbook and cannot find them. Can youplease send me weeks 1 – 4. I love week 5.

    Thank you,

  • macmom

    I’m a fan of yours on Facebook but cannot get the Meal Plans or Free Guide to download. Can I receive them by email?

  • melissa jaramillo

    I also can not fond how to download these meal plans :( please help!

  • melissa jaramillo

    I have been a fan for a while and have yet to find the link to download.

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