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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).

Comments

  1. Karen says

    January 15, 2023 at 11:29 am

    Do you have plans for just one person ?

    Reply
    • 100 Days Admin says

      January 16, 2023 at 8:14 am

      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

      Reply
  2. Jose Lowery says

    March 06, 2022 at 4:04 pm

    Need a mail plan

    Reply
    • 100 Days Admin says

      March 08, 2022 at 9:35 am

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

      Reply
    • Terri says

      June 26, 2022 at 4:16 pm

      Thank you! We are now eating Whole Foods , using these recipes

      Reply
  3. Abigail Failey says

    January 22, 2022 at 1:37 pm

    I’m not sure what I’m doing wrong how do I get the plan?

    Reply
    • 100 Days Admin says

      January 25, 2022 at 10:01 am

      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

      Reply
  4. Amy says

    December 16, 2015 at 3:32 pm

    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?

    Reply
  5. Stephanie says

    December 07, 2015 at 1:50 am

    Ready to see it

    Reply
  6. L says

    November 20, 2015 at 10:12 pm

    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!

    ~L~

    Reply
    • Amy Taylor (comment moderator) says

      November 23, 2015 at 6:17 pm

      Hi. No, not at this time. :)

      Reply
  7. Leesa lee says

    November 11, 2015 at 9:57 pm

    I want to eat bitter and los baby fat

    Reply
  8. Leesa lee says

    November 11, 2015 at 9:56 pm

    I want eat bitter and los baby fat

    Reply
  9. Julie says

    November 05, 2015 at 1:04 pm

    Excited to get started.

    Reply
  10. Sam says

    November 05, 2015 at 10:09 am

    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?

    Reply
    • Amy Taylor (comment moderator) says

      November 08, 2015 at 6:45 pm

      Hi. While Lisa does not have meal plans for particular dietary needs, you will find many vegetarian recipes as well as many that can be adapted to be vegetarian if you make your way through the recipe index: https://www.100daysofrealfood.com/real-food-resources/recipe-index/.

      Reply
  11. Jane Crampsey says

    October 27, 2015 at 7:24 am

    I don't see anywhere to type my email address to subscribe?

    Reply
    • Amy Taylor (comment moderator) says

      October 28, 2015 at 9:58 am

      Hi Jane. Go here: https://www.100daysofrealfood.com/subscribe/.

      Reply
  12. Angelique Ayers says

    October 26, 2015 at 3:56 pm

    Finally something to get my family on board.

    Reply
  13. Angelique Ayers says

    October 26, 2015 at 3:55 pm

    Finally something to get my family on board

    Reply
  14. Tatiana says

    October 14, 2015 at 1:10 pm

    Thank you so much for your wonderful posts! They are really helpful! Keep posting:)

    Reply
  15. Sharon Dereschuk says

    October 12, 2015 at 7:45 am

    I'm interested in a non process diet, would like recipes
    Thank You , Sharon

    Reply
  16. Denise Williams says

    September 28, 2015 at 1:20 pm

    Ready to start the 100 day challenge

    Reply
  17. Sarah Mai says

    September 28, 2015 at 12:25 pm

    I would love to try this!!
    I'm desperate for some simplified ways to eat healthy on a super busy schedule!!

    Reply
  18. KEOSHA BUTON says

    September 22, 2015 at 1:07 pm

    VERY INTERESTED IN THESE RECIPES . AND MEAL IDEAS.

    Reply
  19. steven says

    September 18, 2015 at 5:12 pm

    kay

    Reply
    • Emily says

      October 02, 2015 at 11:29 am

      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.

      Reply
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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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