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).
Tammy says
Thanks for e-mailing me the meal plans.
Amy-Beth says
I was wondering how to modify the meal plan for one person.. I have a very limited budget and the groceries on the meal plans are quite alot..
Assistant to 100 Days (Jill) says
Hi Amy-Beth - you could always make the full recipe and freeze any leftovers. Or, you could just simply cut it in half which would be the equivalent of 2 servings in most cases. Jill
Real Food Families says
Could it be an iphone issue? I know it displays things differently (especially in facebook). I'd give it a try from a standard computer or laptop. :) Hope that helps!
Julie says
Just wondering how to get the 5th mealplan if I already subscribe via email? It's not letting me subscribe again just to get the 5th one. Thanks.
Melody says
Can I just say I LOVE YOU!!!!!!!!!!!!
I have been struggling with meal planning and food addiction for years and this has everything in right portions, it tells me what to do, and it's not like tons of salad or things the kids won't eat. It's PERFECT for my family! Thank YOU!!!!!!!!!!
Jody says
Click on the picture of the meal plan above - it'll bring you right to them! All you have to do is "Like" her page.
Sara says
The plans are impossible to find on FB. It seems like its done on purpose. Makes me want to in like the site. Neat concept but very discouraged.
Jody says
Click on the picture of the meal plan above - it'll bring you right to the plans! Just click on each one to bring them to full size.
Michelle L says
I had no problems getting to them. Try this:
Click "Free Meal Plans" at the top (Make sure you are logged into Facebook on another tab already)
A new tab/page will open that is the 100 Days of Real Food Facebook page.
Click "Like" and then immediately it reloads and the meal plans are there on the page for you to click on and save.
If you've already "Liked" the page then when you are in Facebook go to the 100 Days page and on the timeline page you'll see "Photos" "Likes" and then "Meal Plans"
If you are still having trouble maybe post what you are coming up to so we can help you find them!
Cindi Moore says
Delicious. Thanks! We're going slow - one meal at a time - thanks for the recipes, advice...realness. We're a five family crew, so we have to a little tweaking, everything doesn't stretch as far - but we'll work it out! This is the BEST breakfast we have had in MONTHS...big smiles from all but one...child...and that's something...
Kathy says
Searching for school lunch ideas to provide for my 14 yr. old son who is an active cross country runner and vegetarian. His orthodontic braces prohibit eating any hard veggies/pretzels, nuts,etc.
Any suggestions would be appreciated!
Assistant to 100 Days (Jill) says
Hi Kathy. Have you checked out all of the school lunch posts...
https://www.100daysofrealfood.com/2010/09/23/homemade-school-lunches/
https://www.100daysofrealfood.com/2011/01/06/real-food-school-lunches-ii/
https://www.100daysofrealfood.com/2011/05/19/real-food-school-lunches-iii/
https://www.100daysofrealfood.com/2012/04/19/school-lunch-roundup/
https://www.100daysofrealfood.com/2012/09/04/school-lunch-roundup-ii/
Jill
Karyan says
I just found your site via pintrest! I strive to feed my family whole foods, although it can be challenging with 4 little ones under 6! I am especially excited about the menu plan, however, I couldn't find it after "liking" it on Facebook.
Erin says
I found this website via Pinterst. My husband and I have just recently started cutting processed foods out of our diets so I am really looking forward to going shopping and buying all these foods. Thanks for all the great info!
Deborah Thompson says
So happy to have found this site! We have just started eating real food about 8 weeks ago and love it. I've also added natural whole food supplements just to cover everything and enhance the process (you can click my name for the link). Our bodies look & feel better, and REAL food taste so much better! Once we got the processed 'junk' out of our systems, we don't miss it, crave it, or even want it. The lunch ideas are great...thank you!
Mary says
LOVE this site. I have battled years of stomach issues and wonder how much of that is from eating all the artificial fat free junk. I am loving eating real food...or trying to at least.
I am a little confused though bc I have always been taught to count calories. I want to eat real food but I have to admit there is a fear of eating the full fat foods bc of the extra calories. I am eating real food to be healthy but I also want to shed this post baby weight!!
Do you count calories OR do you just eat the real food and be conscious of when you feel full?
Phyllis says
I have been eating real food for about a year and have actually lost a few pounds (without trying). I've found that portion size is important. I load up my plate with veggies and salad and a modest portion of the entree.
Real Food Families says
I agree with Phyllis - if the bulk of what you are eating is veggies, you really won't need to count calories. If you load up your plate with brown rice and a meat dish with a full-fat sauce every night, then you're not going to lose any weight. The focus should be on eating for health - choosing truly healthy options - and not worrying so much about the number on the scale. If you really make a change in what you eat, the numbers will reflect that. While you're at it, try adding in more healthy activities during the day, like going for a walk in the evening after dinner instead of sitting in front of the tube. It all adds up! :)
Assistant to 100 Days (Jill) says
Hi Mary. Eating real food is all about listening to your body and stopping when you feel full. You may be interested in this post. https://www.100daysofrealfood.com/2011/04/29/mini-pledge-week-8-stop-eating-when-you-feel-full/. Best of luck. Jill
Amanda Wendel says
If you have an intolerance for wheat/gluten you will have alot of tummy troubles. If this program doesn't help you with your tummy then you may want to look at that. I just can not have the wheat products but can eat everything else. Good luck!! :-)
Lacy Wood says
These look great! I am going to have to do a bit of adjusting, because I am currently residing in Paris. Most of the apartments here do not come with an oven. Actually, I don't have an oven or a microwave. Just two hot plates that get really hot and burn most everything.
Additionally it is just me and my boyfriend in our apartment. I am wondering what we could cut out to make it fit our budget more. Many things are more expensive in Paris, plus the difference of being in Euros.
Great ideas though! Thank you for making them free to us
Real Food Families says
Lacy - is it possible to pick up a toaster oven? You can do a LOT with a toaster oven! Another option would be a George Foreman-style grill for grilling meat and veggies and sandwiches... do you have a balcony? Would a small, portable BBQ be an option? Sometimes you have to think outside the box, but in the summer we seem to rarely use our stove anyway! (And I almost never use the microwave, ever).
Good luck! Enjoy Paris while you are there. What a great opportunity to learn another language. :)
Bon appetit!
Kellie says
You've got to get on the Agave Nectar kick. We add it to plain yogurt (with mashed fruit), pancakes, cream of wheat, peanut butter sandwiches, and we use it as a Mayo on sandwiches (plain yogurt and agave mixed together). Agave has inulin (vegetable fiber) so we won't gain weight, won't get cavities, won't have energy swings, and it tastes so sweet!
Coconut palm sugar and raw cane sugar haven't been processed with chemicals and are 10 x's healthier than white sugar. But they don't have inulin so we may gain a little if we eat too much!
Assistant to 100 Days (Jill) says
Hi Kellie. Here is a link on agave that explains why we don't use it. http://www.foodrenegade.com/agave-nectar-good-or-bad/. Jill
Kim says
Thank you so much Lisa. Your blog is exactly what I need to get back on track. In the year 2000 I made the decision to change my lifestyle with healthy eating as well as practice good life habits. I was going strong for many years even through my first pregnancy with my daughter in 2009, I had never ate better and only craved healthy options. When I became pregnant with my son in 2010, my vegetarian eating habits went out the window. I never went back to eating beef and pork, but I did crave meat while pregnant and opted for chicken or turkey. Since then I have been eating a lot of sugary foods, fried foods, etc. My son is almost 2 years old now and it's been time to get it together. Now that I'm ready to get back on track, I go into the store and am at a lost as to where to start and what to buy. So thanks so much for this jumbstart I need to lead me in the right directions.
Cathy says
Thanks for the meal plans! They are giving me some good ideas!
Excellent lunches and snacks in particular!
They are very carb heavy, though. Healthy and yummy ones, no doubt! But if DH and I ate that way. we'd gain weight quickly.
Tiffany says
I have been reading your blog for awhile. You have no idea how much what you have freely shared here has helped our family. I have two boys who are special needs and need a special diet, and we have been so blessed by your generosity. And now, I just found your meal plans. I can't imagine the amount of work that went into these, and I just wanted you to know how grateful I am to you for sharing these. Thank you Lisa.
Lisa says
Oh my goodness...you are so welcome Tiffany! Comments like yours are exactly what keep me going. :) I am so glad the blog has helped your family.
Jamie says
Aren't triscuits a processed food?
Rachel says
Yes, but Lisa and her family avoid highly processed foods, since even cooking is a form of processing and they don't eat raw. Triscuits only have 2 ingredients: whole wheat and oil... unlike most other crackers which usually have too many to count and many unknowns.
Assistant to 100 Days (Jill) says
Hi Jamie. They follow the five ingredients or less rule, so, yes, while they are a processed food, they follow our food "rules". Jill
Leslie says
Find "Here's the scoop on how to download meal plans",above, and then "#1 Go to the Meal Plans link on the 100 Days of Real Food Facebook Page" where *Facebook Page* is in green, signaling that those words are a link. Click on the words *Facebook Page* and that will take you to the meal plans.
Deb says
Sorry to repeat other comments but am very excited about this. We've been working on eating healthier, this would be big help. When my kids were young they got home cooked meals, bread & snacks. Even my grandmother said I was old fashioned. As they got older & involved with activities it was harder-who had to be somewhere at dinner time, making dinner & no one home etc. so I got lazier & depended on convenience foods. I liked your Facebook page but was unable to find the meal plans I would really appreciate it if you could email them. I did receive the link for the fifth when I subscribed. Thanks
Kristi says
Hi Lisa!
My family and I are about to embark on a month of non-processed food, partially due to my reading the book Seven by Jen Hatmaker. I am not on FB. Would you mind sending me the meal plans. I have 2 growing boys and a hubbie who eat a lot. I'm feeling kinda overwhelmed by this task, but feel very led to continue. Thanks so much!
Lisa says
I love this whole idea. The meal plans won't work for us as I have celiac disease and they aren't realistic for a family with growing boys. But good try. And we will definitely do the challenge.
Becky says
Lisa, I have celiac also. Most of these "eat healthy" sites are whole-wheat based recipes, so for those of us with eating challenges, they are good theories, but not much genuine help. We need to adapt all our recipes for our restrictions, but this web site at least gives good inspiration, and I do enjoy reading it and using what I can.
Amy @ Six Flower Mom says
I am really excited to give this a try ... having to make some adaptations as we are a family of 8. So if we merely double the cost goes way up ... way more than I normally spend per week. I am curious where these prices are from, I have looked at a lot of meal plans and it seems that they never have prices like ours ... some things are very close but others are way more expensive where I live! This is the hardest part that I have with 'real food' ... cost!
I am willing to work hard and cook and do special things to provide real food for my family. But I am always curious about how people keep to a budget!
I am very excited to have found your wonderful information!
Assistant to 100 Days (Jill) says
Hi Amy. The plan should detail what store the prices are from (I think some are Earthfare and some are Trader Joe's). The prices are based out of Charlotte, NC. Hope that helps. Jill
cyndi says
I think that the cost of food out here on the west coast 3 hrs. west of I-5 is more expensive since the trucks have to go out of their way through the "canyon" to get here. Rural areas are more expensive.
Erica says
My fiance and I are a young couple without children. I like the idea of the budget conscientious plan, but it is probably too much food for just the 2 of us. Do you have any plans for less than 4 people or should I just make half the food/buy less food? Thanks!
Assistant to 100 Days (Jill) says
Hi Erica. No, the only plans we have are the ones you refer to. You can always freeze the leftovers if it makes too much or perhaps use the leftovers for lunch? Jill
Chloe says
I live in Australia in the outback, in a big mining town. I wish my groceries cost that much! Not even organic (we dont get organic produce here, when we rarely do it definitely isnt cheap!) and it's double that for the two of us :(
Holly says
Thank you SO MUCH for this! I spend about $250 per week on food for my family of 6 and it's not even whole or organic. I am so excited to accept this challenge and thank you so much for all the work you did to help this be easier for me...I've never gone into Earthfare, it just scared me! But I'm going today thanks to you!
kim says
Hi all,
Great blog by the way, and I would like to thank the team for working hard to keep it uptodate. My only request is to have the meal plan posted on the blog as you can see not everyone wants to be a facebook meember. Thanks again!
Marla says
I love your meal plans! HOWEVER, I have 3 boys ages 5, 7 & 9 and they would never be satisfied with some of the meals listed in your plans. What I mean is they eat ALOT! And I know that this is only the beginning! Would you consider coming up with some options for a family like mine? Maybe if one of your new team members has boys they might be able to relate and offer some suggestions! I want to implement your meal plans but I am having to redo several items just to fill my boys up! Thanks for your time.
Assistant to 100 Days (Jill) says
Hi Marla. Could you just double the recipes? Or perhaps you could add in extra sides of vegetables and fruits? Jill
Brenlee says
Finally I have hope! Had a D.C. tell me to start eating healthy. When I asked him what that meant, his only guidelines were: eat lots of veges, lots of protein, and some healthy fats.
Well, for those of us who have never eaten healthy, we don't know what a healthy fat is. I was so overwhelmed and discouraged, not knowing where to start with the healthy eating.
Your meal plans would be a big help to me, but I have made a conscious decision not to join FaceBook. Would you please email me your meal plans? (I just subscribed to your website, so I guess I will get meal plan 5 later.)
Thanks for hopefully being the jumpstart I need.
Keely Henthorn says
Lisa,
I just happened upon your site today and am so impressed with it. I've been doing "real food" for many years now and am so glad the idea is gaining traction. Finally - someone who is addressing things like subway ingredients and grocery store bakery cakes! You have a fantastic blog!
Anna says
I just wanted to thank you from the bottom of my heart for the meal plans. My family has eliminated HFCS and PH oil stuff for more than 5 years, but we still have some processed foods. This is a great way to go 100%. I just wanted you to know how much I appreciate your willingness to share. Thank you.
lisa says
A bit dissapointed. I have yet to find a good meal plan that is all natural and frugal that doesnt contain nuts eggs etc. we have along list of allergies around here. Otherwise this would be a great resource for those who dont have allergies to food=)
Assistant to 100 Days (Jill) says
Hi Lisa. It may be possible to eliminate the nuts in certain recipes. And, for the eggs, you could always try an egg replacer (one option is to mix ground flaxseeds with water). Good luck. Jill
Megan Mull says
Sorry! never mind I found it!!! Yippee!
Emma says
I've liked your page on FB, clicked on the link and have had no luck finding these plans. I've searched your pictures and sifted through posts for 20 minutes trying to find this. I did this a month or so ago with no luck. I actually stopped reading because of it. Now on a recommendation of a friend who started reading because I liked your FB, I'm back. I'm quite disappointed I can't find this because I love this idea and am a terrible meal planner. I also find it a little disrespectful that you've had soo many comments asking for help finding these plans and you and/or your team has failed to leave a comment with instructions.
Assistant to 100 Days (Jill) says
Hi Emma. Our team is so sorry you have had difficulty downloading the meal plans. You are correct, we do receive emails from people who have had difficulty accessing the meal plans and our team has responded to each and every comment via email with a copy of the meal plans. Best of luck to you and we hope you enjoy the meal plans and find them helpful. Jill
Lisa Jo says
Are Triscuits really real food?
Assistant to 100 Days (Jill) says
Hi Lisa. They fall under our 5 ingredients or less rule. Jill
debbie says
i live in rural missouri . so can you make some of these for country people who live 100 miles from a city. also my husband is on a 1200 calorie cardiac diet can you help me plan this for him. we cant just jump across the road for a health food store or a big store chain. we have 1 little grocery store in town. and we butcher our own meat anyway but sea food is so expensive here. my husband grew up on a dairy farm where the food was real food and real milk and butter. so this new diet he is one is very hard to me to learn and for him to eat. and orgainic here is almost impossible to get.also what about beans? i was told he could eat beans everyday
Bree says
These meal plans looks great! I think that with a little bit of work I may be able to modify them to make them gluten free too! Being gluten free is sort of a new adventure for me but the whole foods part is something we've been working on for a few years now. I'd like to work processed foods (not that there are many, but a few) out of our pantry but it's difficult with all of the gluten free mixes I've been choosing to purchase instead of attempting the mad science experiences of baking gluten free! HA! Thanks for all your work & blog! I LOVE IT! :)
Assistant to 100 Days (Jill) says
Hi Bree. Our team is glad you are enjoying the blog. You may also want to check out the Fresh 20 for some gluten free meal plan ideas. You can find the information here: http://www.thefresh20.com/dap/a/?a=2928 Jill
Amy says
Just wanted to say thanks for all this great information! I also love that you stayed within the budget that would be given to a family on food stamps. Very encouraging and helpful. Thanks!
mavreen says
can your meal plans be vegetarian/vegan friendly or can be modified with vegetarian/vegan options?
Assistant to 100 Days (Jill) says
Hi Mavreen. You may want to check out The Fresh 20 for some vegetarian meal plan options. http://www.thefresh20.com/dap/a/?a=2928 Jill
Corinne says
Just checked out the Fresh 20 since I'm in the same boat. Great concept, but you have to pay for it, you can't preview anything to see what you're paying for, and there was some concern in the questions section about the vegetarian plans not having enough protein. I think I'll have to just keep making my meal plans myself.