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. I too am having difficulty finding the menu plan from facebook, can they be emailed or is there a different way to find them.

  2. 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.

  3. 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! ;)

    1. 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?

  4. 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!

  5. 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.

  6. 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.

  7. My daughter is allergic to eggs and I am wondering if there is something I can substitute in place of the eggs like on the pancakes and some of the other recipes.

    1. Assistant to 100 Days (Jill)

      Hi Jennifer. I have read that you can use 1 tablespoon ground flaxseed with 3 tablespoons water per egg. My understanding is that it’s not recommended for more than 2 eggs in a recipe. Jill

    2. Applesauce is also a great replacement for eggs. It works very well in pancakes especially. Homemade, or all natural. Very good substitute.

  8. Hey–just was told about your site… I am also not a FB’er. When your kids say are you on the PC again/phone I gave it up!!! That’s was over 3 years ago!!! So how do I get these meal plans LOL I did sign with an email to you blog… Has anyone ever found a database where you click EVERY FOOD your family eats (all the real food items) then a menu is created based on that what you eat and need daily nutritionally. Now that I’d pay for!!!!

  9. A friend recently introduced me to your site, and I am inspired and excited to begin eating only real foods. (It was a struggle to avoid putting coffee mate in my coffee this morning, but I did it!) I also don’t have a Facebook account. Is it possible for you to email me the recipes? Thank you!

  10. First let me say that I love the concept of your site. We use mostly real foods and have found tips to easily take the next step so thank you. However, I’m having a huge problem with the food stamp thing. $167 a week is not the norm, not where I live. You also have to take into account that not everyone has the knowledge necessary to eat this way. Their priorities are different. They dont have the time to research and plan. It seems very much like you’re saying that people on food stamps should be eating this way because they have enough money to do so (through the benefits program). You’re not taking into account that many of these people, especially those in lower income urban areas don’t even have access to whole foods, farmers markets or specialty stores. Yes I believe people on food stamps should be encouraged to buy real foods over highly processed items. Yes I believe people need to make better nutritional choices in general. However you cannot compare your situation to someone else’s.

    1. I appreciate your feedback, but I actually don’t recall saying that people on foodstamps should eat this way (or do anything for that matter). It was merely a price comparison of our budget (that readers voted on) vs. a full food stamp budget. That was all!

  11. I am currently forced to no processed foods (dr. orders)
    Due to a terrible car accident that i am still dealing with back and neck pains. who knew processed food keep your inflamation full force.I am very new to what is not processed and is. SO i am more then grateful for this blog please email me the mean plans. I would like to start asap

  12. Thank you for taking the time to do this for people. It is so incredibly helpful to already have this done. You are appreciated!

  13. Lisa, this may be a silly question (sorry, my brain is foggy from reading your site for a week straight, THANK YOU for all you do by the way) but do the grocery lists include the ingredients for things such as the muffins and the granola? They seemed to but I wasn’t entirely sure so I figured I’d ask. Didn’t know if you just assumed they be made beforehand. Thanks again!

    1. 100 Days of Real Food

      Every single ingredient (for each recipe) is accounted for in either the grocery list or pantry items. I hope that helps!

  14. i’m late to the party i know but i had to comment about the food stamp amount! for my family of 9 i get $464 a month so your calculating is a bit off. it bothers me that people think those who receive food stamps are rolling in dough!!

    1. 100 Days of Real Food

      My calculation is for those who get FULL food stamp benefits. If you have any other sources of income then you would not be eligible for the full amount.

  15. Hi! I’m so excited to have come across your site ~ we’ve just started to really revamp our eating habits and incorporate more real, whole foods.

    I was thrilled to see you have some meal plans avail. I noticed Triscuits on the meal plan with egg salad, and I’m wondering, do you make your own “triscuits”? I imagine that store-bought Triscuits are a processed food, aren’t they?

    Thanks for the wonderful site! Your family and easy approach make change seem so manageable. All the best!

    1. 100 Days of Real Food

      Hello there –
      Triscuits are actually only 3 ingredients so we use the store-bought ones. The oil is not ideal (refined), but the ingredients are a far cry from what most brands contain. I hope that helps!

  16. I love these meal plans for me — but my husband? He would “starve” eating only a peanut butter and jelly sandwich with raisins and a banana. He is 6’2″ and 190 lbs, we are really active and he works out almost everyday. What would you suggest for meals for people who need to consume more?

  17. Hi! I stumbled upon your blog this morning and I too do not FB. Is there some way, email or other to be able to access the meal plans?

    I wish that alot of this info was available when I was raising my children(I am a grandma, now), even when I was growing up-pretty much it was hippies and crazies that talked about organic food (all the while using drugs). I came upon a book by Nina Planck called “Real Food” at the public library and my life has changed. To really set a fire under me to banish crappy food from my home including skim milk, I found the book Nutrition and Physical Degeneration by Weston Price free online-look at the pictures of the children who ate whole foods (this was the last century) and those who ate industrialized foods-you will be amazed-I certainly was. Sorry I am rambling a bit.
    At any rate-great blog-keep on with the real food!!!! I look forward to reading more!

  18. Just wanted to stop by and say THANK YOU for your website! I’ve never considered myself a “healthy eater”, and I’ve been blessed to have a high metabolism, so I’ve never felt like it was necessary for me since I didn’t need to “watch my weight”. HOWEVER I came across your website after a friend “liked” you on Facebook. I was intrigued and have been reading your site for the past 3 days – I’m hooked! You have inspired me to treat my body better and feed my family (hubby and a nursing 4 mo. old) healthier foods. Of all the healthy eating websites I have perused in the past, yours has been the most down to earth, easiest to understand, and honestly – your recipes don’t scare me and your meals sound wonderful! :) In fact, I printed off these meal plans and several of your other recipes and headed to Earth Fare for the first time today. Your shopping list was a LIFE SAVER!!! Most everything matched your prices exactly and I was able to spend just a little over $100 and get many things for breakfasts, lunches, and dinners. I’m going to make the waffles and granola tomorrow, so I will comment on those posts and let you know how it goes for me! Thank you again for being such an inspiration!

  19. I just found your blog! I was JUST this week saying yet again, Ok this next payck will be different and I’ll find a way I can feed my family healthier foods within our budget. I had just prayed about it yesterday, for God to show me how to do this. I am excited now!!
    AND I don’t use facebook either, and would love to see a copy of this weekly menu you prepared. Would you be able to send me a copy through email or a link to it—other than f.b., that is? Thank you so much!

  20. Hi,

    I just printed all of the information because I want to try doing the “real food” meals for my husband and I. Since it’s just him and I, should I cut the grocery list in half? I noticed that it’s for a family of four.

    Thank you!!

    1. 100 Days of Real Food

      In some cases you might like to have leftovers (some of which you can freeze). For the items you aren’t cooking (like bananas) I would recommend cutting them in half. Good luck!

  21. Hello, I am a 48-year old home school mom with 3 children and would love to start feeding my family healthier foods. We eat a lot of processed foods for the sake of time. My mom did not teach me to cook and I don’t enjoy experimenting with foods, I like to have recipes to follow. I have tried to find recipes that use more natural ingredients, but find they are complicated or the ingredients are not found at my local grocery store. I am glad to see I’m not the only one who is not a facebook user. If I subscribe to your site by email, will I be able to download the meal plans?

  22. Guess what? I’m not on facebook either — but have been devouring everything I find on your site and would LOVE to have access to these menus. My family has been eating so close to what you describe for years, but I need some fresh ideas and some motivation to move even closer to the ideal. Thank you for your inspiration and wonderful ideas.

  23. Hi! I have been lurking for the past couple of days and I love this website! My funding is a little low right now, but the second that I can, I am starting! Probably starting with little things, but luckily my guy and i love to cook, so it should be easy for us to do this together, and hopefully ease our way into a healthier lifestyle! :D You are doing awesome! Keep it up!

  24. Sorry, that didn’t sound right. I meant that I have looked and as I am not certain if you are emailing or not to us non facebookers, I was submitting my request. Hope that clarifies and sounds nicer.

  25. I think what you are doing is great and should be followed by all of our obese America. I like everyone else, do not have a FB account. Could you please email them or an alternate link to me. Thanks!

  26. Hi! I found your blog through the article in Prevention Magazine. We are HORRIBLE about eating processed foods and I have no excuses! I am a SAHM, so have the time to prepare better foods. I do cook meals, so choosing no processed foods would not be hard. And now that you have CHEAP meals (which has always been a big excuse of mine), I should be able to do this.

    I am not on Facebook. Do you have another place where I can go to download your menus?

    Thank you.

  27. 100 Days of Real Food

    You actually have to click the images to get them. I tweaked the text so it isn’t confusing anymore.

  28. One other thing, when I click on it on facebook there is a single column of letters that goes down the page for quite a while but doesn’t make any sense.

  29. Wow! This is something I’ve been trying to do for myself for so long, with very limited success. We are *quasi* vegetarians in that we eat organic chicken once a month or so, and eat fish as well. It will be easy to substitute bean-based meals in place of the rare meat-based meal on your plan. Your meal plan is awesome, but I would encourage anyone trying to eat whole foods on a budget to incorporate more beans and brown rice or quinoa, which are especially reasonable in bulk even in their organic forms.

  30. I have wondered for years why menus never utilize leftovers! So glad you did this!!! My mom wasn’t a cook, so therefor neither am I. I am slowly learning and working my way through trying to plan.

  31. This is great! I just found this link through $5 dinner mom. I just lost my job and don’t want to rely on “cheap” food. This looks like it will be a great guide. Thank you!

  32. I would really love these! I have to tell you thank you so much you have given me so much inspiration. I have been slowly trying to change my family’s diet for the better more fruits and vegetables and homemade as much as possible but really not understanding food. I feel like I was food stupid. Then I happened to come across this blog randomly and I have learned so much. I read a lot one day and then had to go to the store and I couldn’t bring myself to buy the stuff I had been buying thinking it was at least better. I in just one week have made tortillas,biscuits and homemade mac and cheese. Thank you for giving me the direction in my venture to be healthy. I can’t wait to be 100% real food.

  33. One of ths things I struggle most with is lunch at work. It’s so nice to get out of the office for a bit to grab something to eat but this is a budget-buster. does your husband take the same things you mention in the lunch and snack sections to work every day?

  34. These are awesome! What another great way to show others that it is not HARD or EXPENSIVE to eat real food that still tastes good. And I think I am going to need to save the menus for when I draw a blank during my planning :)