Our 5 Free Real Food Meal Plans

I’ve created 5 free real food meal plans to help make things a little easier for those busy families who would like to cut out processed food while still enjoying family meals. Together, these provide weekly meal plans for 5 weeks total. If you follow the instructions below to download the meal plans then this is what you’ll get:

  • Five 7-day practical “real food” menu plans designed for busy families – that’s 35 delicious recipes for meal planning. 
  • Complete, healthy meals listed each day for breakfast, lunch, snack and dinner time with leftovers incorporated.
  • Food quantities calculated for a family of four.
  • Corresponding complete 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 on Meal Plans 3 – 5 so purchases can be made from your local farmers’ market if desired.
  • Tips on meal prep such as what to make ahead to get ready for the week.
  • Grocery 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 Recipe Index 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 a glimpse of a few easy meal ideas that are included:

  • slow cooker meals, like tacos and chicken (which make enough for leftovers!)
  • stir fry packed with veggies
  • granola and smoothie ideas for quick snacks (or healthy breakfasts)
  • plenty of options that should appeal to picky eaters (including some tasty treats)
  • recipes for homemade sauces like teriyaki or tzatziki
  • budget-friendly dinner ideas that spice up comfort foods like macaroni and cheese, spaghetti, ground beef, and quesadillas

Here’s the scoop on how to get your Meal Plans

Sign up for our “Free Real Food Resources” to get access to these meal plans as well as other free resources. You will also be subscribed to our weekly newsletter to get updates on the blog (you can unsubscribe from the bottom of any email if you wish).

458 thoughts on “Our 5 Free Real Food Meal Plans”

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    1. 100 Days Admin

      Hi, you can find all of our meal plans on our Members’ Area by going to learn.100daysofrealfood.com – Nicole

    1. Hi! There’s a link at the bottom of the post that’ll redirect you to our free resources page at learn.100daysofrealfood.com. Once there, click on the “Free RealFood Resources” button and signup. You will then have access to all of our meal plans and other downloads. Please let us know if you still need assistance. – Nicole

  1. Hi,
    I am already on the email subscription with, 100 Days Of Real Food, however I did not or do not remember getting a link to the free meal plans that are available. What can I do to get these without adding my email again?

  2. These five meal plans are great! I’ve tried lots of other meal planning services and none have been as well planned as these. This really minimizes food waste while still making enough food for a family of four. Really great job! Do you have any more?

    Thank you!


  3. Hi Lisa – I love the idea of eating real/not processed food. However, my entire family is vegetarian (we do not eat fish either), do you have any meal plans for vegetarians?

    1. Can you just pack my lunch? Every. Day. Please?

      These meal ideas look amazing and are doable. I’ll be browsing a little more, but I do believe I’m sold. I’ve made awesome lifestyle changes over the last several months, but really want to get rid of the last bit of processed food I eat.

  4. We only need dinner plans. Is there a way to receive a menu and grocery list for that. We eat eggs and fruit for b fast and salad with yogurt pretty much daily.

    1. Amy Taylor (comment moderator)

      Hi Jeni. When you subscribe and receive the plans (PDFs), you can take the parts you need and leave the rest. :)

  5. So happy that I found your website, as I intend to change my eating habits, so that I can be healthier and lose weight. I am a breast cancer survivor.

    1. Hooray Vivienne!!!
      Your post really caught my eye! Although I am not a cancer survivor, I just recently turned 50, and have changed my eating habits for a few months now…it truly is VERY easy, and Lisa’s book and website make it even easier- I wish I had known about them a few months back! Best of luck to you!!

  6. `We are a family of 6, soon to be 7!! As a pregnant momma with 4 children, 11yrs and younger, we need a meal plan that is easy (both parents work full time and the kids are in sports – cross country and swim – after school — SUPER busy family!!)

    I am very grateful for the options and looking forward to seeing happier family-time at the end of the work day, instead of a mad-rush worrying about what to have for dinner!! :-)

    Thank you!

  7. Janice Altenburger

    What I need is for someone to develop a meal plan for one person or maybe two. It is very hard to be on meal plans that are for families. I am trying to follow the Mediterranean diet plan and find that I throw out way too much food because I can’t use it all before it goes bad. Do you happen to have anything that would meet my needs. I know I am not alone.

    1. Amy Taylor (comment moderator)

      Hi there. Not exactly, but you can cut most of the recipes in half and adjust the shopping list accordingly as many readers do. Or, you can make life easier on yourself and freeze leftovers from full recipes. A full freezer is very handy. :) Not a perfect solution but Lisa’s recipes are designed to feed a family of four with some leftovers.

    2. When I was buying for only myself, I would purchase only 2-3 days worth of fresh fruits and veggies. I was going to the store more often to get more, but I hardly threw anything away.

  8. My fiance and I will be getting married soon, in just 2 months, and have been on the lookout for ways to save when shopping for groceries. I think that creating plans that go off of food stamps is an interesting idea that would totally work. We are probably not going to be as busy as some of the people this article is intended for, but we will use them anyway! Thanks for the tips and information.

  9. I want to take back my earlier comment about living on food stamps. I am so sorry!! I figured it out and as a household of one I get more than the family of four. Again, I am so sorry!!!

  10. I just read about what you said about a family of four getting $167.00 a week in food stamps. Well, I don’t know where you got your information from, but I live in Bismarck, North Dakota. I am handicapped and am on food stamps. For a household of one I only get $200.00 a month. I really should say “I only get” because I am greatfull to be getting anything…

  11. I’m trying to find a reasonable meal plan. I’m so excited, because we recently got a boost to our income and are jumping from spending $200/6 weeks on food and household supplies to about $65/week for food and household supplies for 5 people!!!!!!! We can’t use any bean, green bean, pea, peanut, soy, mixed tocopherols, etc.

  12. Want a jump start on a healthy meal plan!
    Don’t waste anytime at the grocery store…
    Then don’t spend another day with a diet that takes up all out time.
    Be sure to use the code
    ‘HEALTHYFOOD’ at check out for $50 off!

  13. I really want to start cooking using only whole foods. I do not want to use processed food in my diet anymore. I need easy and quick recipes if you have any to get me started on this way of eating please. Thank you.

  14. I am looking forward to trying to implement this idea for my husband and I. We still have a lot of processed that I would actually hate to throw away since we did spend all that money….

  15. Thank you so much for your generous information that helps me with ideas for my kids. Really appreciate the way you think outside the box. And as a parent of school kids and a health coach Im going to ask if I can do the taste test with my kids class. Broaden their horizons… Once again thank you.

    1. Amy Taylor (comment moderator)

      Hi Patricia. Have you an email subscriber? If not, subscribe and you will receive a link to the meal plans.

  16. Looking to get my family away from all thus fake processed food in the stores, healthier, and happier. Looking forward to the meal plans and getting them all to try New things!! :)

  17. Found your website due to a friend who shared the Pulled pork in a crock pot recipe. The biggest problem I have as a divorcee is finding good practical economical recipes that work for people living alone. My favourite thing about when my kids come to stay is being able to cook properly. I’d love to see some good suggestions for cooking for one that don’t involve batch cooking and freezing.

      1. Thanks so much for those suggestions! Yeah I spent the weekend batch cooking myself. I think I’ll just have to get used to that and build up “stock” over time.

  18. We are firm believers in eating only real food. Organic, if possible and the less altered the better.
    We are a one income family and have 3 teenagers still at home. One of my jobs as a stay at home mom is to make healthy foods,and save time and money.Trying to find new ideas is a chore.
    I just stumbled across this website and I am excited! Most people have meal ideas based on modern, standard American diets, which we will not eat. So the fact that you have created meal plans, grocery lists based on real food? I will for sure being sharing this with others! Thanks for making my job easier!