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. Trish |

    Hello I would love to have your meal plans, but I do not belong to Facebook and I have been a member of your site for awhile now. Is there any way I can get it? Thanks!

  2. |

    OMW! I love your site. My husband and I have been trying to eat healthier and no eat processed food. I have been trying to find a site where I can get some help with What I should and shouldn’t buy. I LOVE how you have meal planes to help us. I have no clue on how or what to cook that is healthy. Thank you for taking the time to share your experience and your knowledge. :)

  3. Lisa |

    Hello I am veryinterested in starting my own100 day challenge with my family but I cant seem to find the meal plans on facebook like your website says. Is there another way to recieve them I have also signed up via email. Would love to start at the beginning of the month……help!

    • Darcy |

      When i was looking for the menus on f.b. I could only see them on my laptop not on my phone or tablet. Not sure if that was your issue.

  4. Kelley |

    I love this website and all the information you provide to allow our family to eat healthier, thank you so much! I was able to download meal plan 1 but none of the others will work? I will try again later.

  5. |

    I normally dont comment or write things on sites but I just have to say thank you so much from one mom to another for making my life just a little bit easier. I just had my second boy and I have a 3 year old and I want to raise up my family eating well,without all the food issues we deal with today. So thank you i know it takes time in which non of us have enough of and were all looking for help and guidance. thank you for making it easy and soo good! i love your meal plans and everything i have made from them so far! blessings to you and i pray you keep it up, so i can keep it up! -Nicole

  6. Amy |

    I got the first 4 meal plans through Facebook and subscribed to your blog but haven’t received the 5th meal plan. I checked my spam box – it isn’t in there. How do I get the 5th plan?

    • Amy |

      Sorry, just found the link.

  7. tracy dyer |

    please PLEASE create an app… one that includes shopping lists would be sooo awesome. I’d pay a premium app price for it

  8. Donna |

    I have thoroughly enjoyed the meal plans you posted. They are practical, family friendly, and require minimal preparation. I try to make the snack ingredients available to my family, but they will sometimes choose something else.

  9. |

    Hi, Love your web site. It was recommended by one of the ladies on my Spring In-2 Shape Challenge! We are excited to link to your awesome site.
    Dani Joy

  10. Mary |

    Do you have any suggestions for cutting costs even more? I am in no way eligible for food stamps, but as a young 22 year old, I also cannot spend anywhere close to 167$ a week on groceries. I want to do the pledge but also be able to enjoy a variety of foods.

    • Assistant to 100 Days (Amy) |

      Hi Mary. Don’t despair. Lisa’s budget was $125.00 a week for a familiy of four. The $167.00 number was used as a comparison budget of family of four receiving SNAP benefits. This post will help guide you through the budgeting process: http://www.100daysofrealfood.com/100-days-on-a-budget/. Goodluck. ~Amy

1 6 7 8 9 10 28

Leave a Reply

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