FREE “Real Food” Meal Plans

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.

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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 – 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:

Fill out the subscription from below and you’ll receive a welcome email within about 5 minutes with your first meal plan. 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!

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69 thoughts on “FREE “Real Food” Meal Plans”

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  1. 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.

  2. 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!

    1. Amy Taylor (comment moderator)

      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. :)

  3. 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!!

  4. 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.

  5. 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?

  6. 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. :-)

  7. 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! :)

  8. $167 per week?

    That is legitimately insane, and I eat healthily – no processed stuff!

    So happy I’m not in the US lol.

  9. 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?

    1. Assistant to 100 Days (Amy)

      Hi Annabelle. Be sure to go through Lisa’s posts on 1000 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:,,, and Best of luck! ~Amy