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. 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!


  2. 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!

  3. melissa |

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

  4. 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,

  5. 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?

  6. melissa jaramillo |

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

  7. melissa jaramillo |

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

  8. Jean Anderson |

    when you started this what did you do with the processed food that were already inhabiting your pantry. I think I would like to start slowly and concentrate on certain areas such as snacks for my kiddos. I have breast cancer and am undergoing chemo right now so a full scale change is difficult. any ideas on how to start slow so I can phase out the processed foods I have so the $ I spent on them doesn’t go to waste?

    • Assistant to 100 Days (Jill) |

      Hi Jean. I’m sorry to hear about your diagnosis. I might suggest the mini-pledges to help ease you and your family into things. You can view them all here…http://www.100daysofrealfood.com/100-days-of-mini-pledges/. Best of luck to you and you family and we hope that your treatment goes well. Jill

  9. Julie |

    Can you only get these plans on facebook? I do not have a facebook account and would rather not create on. But I am very interested in view them.

  10. Stephanie Farrell |

    Dear Lisa & Team,
    Great job on the meal plans, budgets, shopping lists! You are amazingly organized and obviously put a tremendous amount of time and effort into effort into developing this. Thank you SO much for sharing all your hard work with us! Keep up the great work!

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