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Home » How to Start » Meal Planning

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 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:

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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4.3K shares

About Lisa Leake

Lisa is a wife, mother, foodie, blogger, and #1 New York Times Best-selling author who is on a mission to cut out processed food.

Comments

  1. Elizabeth says

    April 18, 2023 at 4:24 pm

    :)

    Reply
  2. Kallie Edge says

    June 09, 2020 at 10:04 am

    I’d love your free meal plans!

    Thank you :)

    Reply
    • 100 Days Admin says

      June 09, 2020 at 12:30 pm

      Hi Kallie, visit https://learn.100daysofrealfood.com/ to have access to all of our free resources. - Nicole

      Reply
  3. Sarah says

    July 25, 2015 at 12:36 pm

    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.

    Reply
  4. Nakia says

    November 07, 2014 at 8:43 am

    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!

    Reply
    • Amy Taylor (comment moderator) says

      November 07, 2014 at 9:22 am

      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. :)

      Reply
  5. Marcy says

    May 27, 2014 at 8:16 pm

    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!!

    Reply
  6. Katrina A. says

    December 04, 2013 at 12:58 am

    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.

    Reply
  7. Melissa says

    November 17, 2013 at 10:25 pm

    I cant wait to try this challenge with my sons.

    Reply
  8. joeleene says

    October 24, 2013 at 11:15 pm

    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?

    Reply
    • Assistant to 100 Days (Amy) says

      October 28, 2013 at 11:21 am

      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

      Reply
  9. Katherina says

    September 04, 2013 at 11:17 am

    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. :-)

    Reply
  10. Erika says

    July 27, 2013 at 5:38 pm

    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! :)

    Reply
  11. WHAAATTTTT? says

    June 20, 2013 at 9:14 pm

    $167 per week?

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

    So happy I'm not in the US lol.

    Reply
  12. Annabelle says

    April 16, 2013 at 1:14 pm

    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?

    Reply
    • Assistant to 100 Days (Amy) says

      April 17, 2013 at 8:23 am

      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

      Reply
      • Annabelle says

        April 17, 2013 at 12:31 pm

        Thank you for your reply! Got some great advice and ideas from these links! :0)

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Meet Lisa! Lisa is a best-selling cookbook author, wife, mother, and passionate home cook. Lisa began blogging in 2010 and has created a community of millions of people who share her love of healthy living, real food ingredients, and family recipes.

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