“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 100DaysofRealFood.com – 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
- 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).
- You’ll get instant access. Download or print and enjoy!
As a subscriber, you’ll get weekly blog updates, too!
Real Food Tips: 5 Uses for Leftover Turkey
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!
Hi there. I’ll send it to your email.
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.
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!
Found it !!! So happy now!!! Love your site!
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!!
Hi there Caryn. I would pick and choose from the recipe index: https://www.100daysofrealfood.com/real-food-resources/recipe-index/ and use lots of leftovers! There are also some great sandwich ideas that are perfect for lunch: https://www.100daysofrealfood.com/2011/07/27/sandwich-inspiration-and-my-view-on-lunch-meat/. Hope that helps. ~Amy
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!
Hi there. I would freeze. It makes life easier! :) ~Amy
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.
Could you pls. check and see that I’m activated for emails on this website. Thank you
Yes, you subscribed on May 15th and updated your profile on August 24th. You should be receiving weekly digest emails…they normally go out on Monday at 11:45 AM EST. If you aren’t seeing them, please check your spam/junk folder and then contact me (via about>contact) if you still have trouble. – Jason
I would like to know the recipes here are made for how many servings?
Hi Cindy. The meals are designed to feed a family of four with some leftovers. Hope that helps. ~Amy
I had the same problem some others did. I subscribe and never received it, so my husband subscribed with a new email, and he couldn’t get the meal plan either, and we are really excited to see it! Please advise, thanks. We LOVE your site and your honest blog, and it has helped us out so much on our journey, please keep up the amazing work :)
Hi, first off, thank you so much for your wonderful web site. It has helped make the switch to “No Processed Foods” so much easier for my family. I would love the 5th meal plan, but I keep getting this message “FeedBurner has not been enabled by the administrator of the domain @cavtel.net.” when I try to subscribe. Frustrating because I have used the other meal plans several times over and my family is aching for some new recipes. Thanks again for all you do.
I subscribed and received the link, but it doesn’t work. I tried using it through the email, I’ve even tried pasting the link into a new “temp” web page I created, in case it would only work that way. But it doesn’t work no matter what I do. Thanks!
I never received the 5th meal plan either.
I subscribed and never recieved the 5th meal plan…can you help me out?
Hi there we are just starting this journey. I am very excited! My one question is the serving portion size for each item. For example the egg salad. How much do you get? How many triscuits? Any insight would be great. Thanks
Hi Tiffany. We don’t track portion sizes. Check out this post on eating until you are full…https://www.100daysofrealfood.com/2011/04/29/mini-pledge-week-8-stop-eating-when-you-feel-full/. Best of luck. Jill
Hmm…I resubscribed and got an immediate response that I was already a subscriber, but haven’t gotten anything through my email yet. I don’t know if it takes time or if I am doing something wrong?
How do I access the fall meal plan if I subscribed after this was originally posted? I am a subscriber now but don’t have the email with the link.
Lisa, what about a winter meal plan? I’m dying here, our farmers market doesn’t start back up til May! The END of May! For now, my sister and I have been doing a monthly trip to Whole Foods (2 hours away!) just on our own to get the ball rolling, but I’m really ready to go all in. My daughter and I have GI problems and I’m betting this will help. Thank you for all you do!
No winter meal plan yet…and I know I am counting down to summer crops as well!
Hi Lisa,
I am starting the week five meal plan tomorrow. I am very excited but had two random questions. #1 Do you think I could make the biscuits on my pizza stone as we just moved and I have no idea where my baking sheets are. #2 How do you store your muffins after they cool? Mine always tend to get either a.damp or b.super hard. Any insight would be very helpful! Also I wanted to say, Thanks so much for your website. You truly are an inspiration and I appreciate all the time you take to make such a terrific site.
Sincerely,
Jen