I’ve come across a lot of “meal plans” lately in both magazines and online. They’re always inspiring with so many different and creative ideas for breakfast, lunch and dinner (each meal requires a separate recipe of course and never utilizes “leftovers”). Sure, if someone else was doing all of the cooking for me I would sign right up for one of those plans.
Then some other meal plans tell me that their dish made with goat cheese only costs $2 per serving. Well guess what, you can’t buy goat cheese by the serving (it costs $4 a container at best!). So rather than complaining about it, I’ve decided to come up 
with my own meal plan – two of them actually. And this is what you’ll find:
- Two 7-day practical “real food” menu plans designed for busy families
- Complete meals listed each day for breakfast, lunch, snack and dinner
- Food quantities calculated for a family of four
- Corresponding grocery lists showing what to buy (in order of the store) and actual cost for each item
- Budget-friendly prices compatible to what a family of four would receive on full food stamp (SNAP) benefits – $167/week – with additional cost-saving opportunities because…
- Coupons were not used
- Sale prices were not used
- Prices for organic items were used in most cases
- 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 Plans
- Become an email subscriber by entering your email address in the box below.
- Follow the instructions in the welcome email. Make sure you check your junk/spam folder (or search all mail for 100daysofrealfood) if you don’t see it.
As a subscriber, you’ll get weekly blog updates, too!
Free Cookbook Giveaway: Almost Meatless
Just so you know, I’m a family of 4. Have food stamp benefits, and only get $82.25 per week. Probably need to update this.
Hello. I am a single person. My son is no longer in the home. How can I follow the meal plans and make just enough for what I need? Thanks!
Hi there! You can always cut recipes in half or mix and match recipes that can be frozen for later use. Also, be sure to utilize leftovers for an easy meal the following day. :)
I love this website. I needed ideas for my family this summer. I tried the zucchini chips tonight and they were a hit. Thanks again!!
Wow! The government has decided it takes $167/wk to feed a family of four? No wonder I am struggling to keep our family of 8 from going over our $600/mo budget- that is less than what a family of four would receive. I have yet to actually stay within that budget since we started 3 months ago and that was with a fully stocked freezer and pantry when we started.
I cant wait to try this challenge with my sons.
What do you use for condiments??? like mustard,mayo,salad dressings..etc…I use alot of these things in my marinades….ketchup as well….so I am just curious how you change or substitute…sugar is really hard…is honey a whole food?
Hi Joeleene. Here are a couple posts that will answer your questions: https://www.100daysofrealfood.com/2012/04/17/real-food-condiments-do-they-exist/ and https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. ~Amy
Hi Lisa.I came across your website while researching for ways to cut out on processed food. My family has been eating processed foods for the longest time, and it was only when a friend told me about the health hazards that process foods bring to our body that I decided to take charge of my family’s health. Your meal plan will be a good springboard for my resolve to cut down and eventually end the use of processed food in my household. By the way I appreciate all the effort you’ve placed in this blog. The articles are very relevant and very informative. :-)
You actually can see meal plans on mobile device…just not FB app. You need to sign in to Facebook from your browser (I.e. Safari), then click on menu, scroll down to full website & click it…then go to
100 days of real food page. Hope that helps! :)
$167 per week?
That is legitimately insane, and I eat healthily – no processed stuff!
So happy I’m not in the US lol.
Unfortunatly my family of four is on a weekly budget of $60. Its nearly impossible to feed us, let alone all natural foods. Any suggestions?
Hi Annabelle. Be sure to go through Lisa’s posts on 1000 Days on a Budget: https://www.100daysofrealfood.com/100-days-on-a-budget/. Even though your budget is different, there is plenty of information that will help guide you. And here are some other resources with good easy to apply advice: http://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars, http://www.helpguide.org/life/healthy_eating_on_budget.htm, http://www.livestrong.com/article/555855-the-best-healthy-foods-on-a-budget/, and http://www.pbs.org/parents/food-and-fitness/eat-smart/healthy-foods-on-a-budget/. Best of luck! ~Amy
Thank you for your reply! Got some great advice and ideas from these links! :0)
I too am having difficulty finding the menu plan from facebook, can they be emailed or is there a different way to find them.
Hi Rachael. Have you tried subscribing to the blog? They are also accessible that way. ~Amy
I’m not on Facebook but I’d love to try your 100 day pledge. Could you please send me meal plan 1 and 2 and 3 and 4. I printed off plan 5. Thanks you I’m so excited to try this. We eat pretty good for a family of 6 but I’d like to step it up.
Can I make a tiny suggestion? I substitute anything that requires mayo, for fat free greek yogurt, literally NO ONE can tell the difference and the health benefits are worth it! I make all my creamy sauces with it, ranch, tartar sauce,chipolte sauce, or just straight mayo for a turkey sandwich and tuna. Its a great substitute, I haven’t had mayo for over a year and neither has my family and they dont even know! ;)
Is the fat free greek yogurt lactose free as well? Do you have any other tips for reducing fat but still making tasty meals? And did you mean just straight yogurt for turkey and sandwiches?
After reading the comments, I’m thrilled to know that I am not the only one struggling to find the meal plans on your FB page. I came across your blog via Pinterest and am excited to start our new year with a new food view. We already eat healthy, but I let a few things slip. Can you let me know where or how to find those meal plan links? Thank you!
my son is allergic to eggs, wheat, soy, corn, peanut and almonds. we use the flax seed = egg method and it works quite well for us. I just wipe out our coffee bean grinder and put the flax seed in and grind it. When I empty it out I add the water to the ground seeds and mix well. Just wipe out the coffee grinder with a dry paper towel :-) Hope this helps someone out.
I cannot get to the meal plans via Facebook could you please e – mail them to me? I live in Ontario,Canada
and have some family members taking the pledge. Thank you for all this great information.