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 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 weekly 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, enter your email address again. You will receive access to the meal plans but will not be subscribed twice (to the same email address).

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457 comments to Our Free “Real Food” Meal Plans

  • 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?

  • 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.

  • 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!

  • 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!

  • 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. :)

  • 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!

  • 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.

  • 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

  • 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?

  • 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

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