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).

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

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    1. We don’t have a specific plan for just one person but would recommend changing the serving sizes for 2 and having leftovers in the freezer. – Nicole

    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.