Free Fall “Real Food” Meal Plan!

Real Food” Meal Plan #5 is finally finished! This particular meal plan utilizes fall produce that’s available at some farmers’ markets this time of year and is available to email subscribers only (see instructions below). These meals plans are incredibly detailed so I’ve only been able to crank out a new one every few months or so. But if you’re looking for some inspiration on a more regular basis then be sure to check out our sponsor, The Fresh 20. They offer new dinner meal plans weekly including vegetarian and gluten-free options!

As always, this is what you’ll find with my meal plans:

  • One 7-day practical “real food” menu plan 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 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 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 – check out the Recipes & Resources Page 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 Plan

  1. Become an email subscriber by entering your email address in the box above (if you are already a subscriber, just fill out the form again…you won’t be double subscribed).
  2. You’ll get instant access. Download or print and enjoy!

As a subscriber, you’ll get weekly blog updates, too!

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53 thoughts on “Free Fall “Real Food” Meal Plan!”

  1. Hi! I subscribed to get access to these meal plans (thank you!!), but the email has a link that just takes you to the members page and I can’t find them anywhere! Help please :)

    1. Hi Hannah, make sure you sign up on our members portal so that you have access to those 5 meal plans and ALL of our free resources in the “Free Real Food Resources” section. If you have any other questions, please contact – Nicole

  2. Hi, I am already en email subscriber and cannot find my email with any meal plans. Is there a way to get this one and the ones that are included in the welcome letter again? I’ve searched all through my emails. Thanks!

  3. Hi! I would love to see updated prices on the meal plans. The ones on the blog are from 2011 and it is now 2014. According to the prices at my local natural foods store and Greenwise section at the local Publix, they are too low. I figure that I can not match the plans for less than $200 a week now and that is just for the food.

  4. I am a subscriber but don’t have this email, re-subscribed and still can’t figure out how to get this meal plan. Can you help me, please? Thanks!

  5. Love, love, LOVE the blog!!! I’ve been looking for healthier lunch options for my 3 year old and this is perfect!! But now my concern is for my 32 year old boy (the hubs)
    Lately he (really we) have been guilty of ordering out for lunch (…and sometimes dinner) and we want to have a lunch option that is kinder to our bodies and pockets. All the lunch ideas are wonderful for kids, but i’m not sure if it would work for adults (especially men…). Has Lisa or anyone else written about lunch ideas for working adults? Thanks!!

  6. Hello, I love this site and have printed out the meal plan, my question though is I know the meal plan is for a family of 4 and I am only going to be cooking for 1 (or possibly 2 if my fiancé joins in) How can I scale down the recipe’s? or can I freeze them and then reheat them the following week? Thanks!

  7. What a wonderful site. I’m working to transition my family of 3 to “real food” … so this site is wonderful.

    I must say however, that prices in Canada are FAR higher. The per item cost is significantly higher on some items and combine that with a 13% food tax – it’s a bit discouraging to see the difference in cost!

    Keep up the great work – the pre planned food menu is key for me! These are a huge help.

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