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– $167/week – with plenty of additional cost-saving opportunities because:
- Coupons were not used
- Sales prices were not used
- Prices for organic items were used in most cases
- If you follow this plan you will end up with some leftover food (like granola, eggs, flour, butter, marsala wine, and corn meal) that can be incorporated into recipes the following week
- All underlined recipes are available on 100DaysofRealFood.com – check out the Recipe Index for a full list.
- All recipes are working mom/dad-friendly including tips on what to make in advance over the weekend.
- Almost every item listed follows our strict 10-day pledge rules, with just a few minor exceptions to keep the plan realistic for those busy working parents.
Here's a glimpse of a few easy meal ideas that are included:
- slow cooker meals, like tacos and chicken (which make enough for leftovers!)
- stir fry packed with veggies
- granola and smoothie ideas for quick snacks (or healthy breakfasts)
- plenty of options that should appeal to picky eaters (including some tasty treats)
- recipes for homemade sauces like teriyaki or tzatziki
- budget-friendly dinner ideas that spice up comfort foods like macaroni and cheese, spaghetti, ground beef, and quesadillas
Here’s the scoop on how to get your Meal Plans
Sign up for our "Free Real Food Resources" to get access to these meal plans as well as other free resources. You will also be subscribed to our weekly newsletter to get updates on the blog (you can unsubscribe from the bottom of any email if you wish).
Mary says
Do you have any suggestions for cutting costs even more? I am in no way eligible for food stamps, but as a young 22 year old, I also cannot spend anywhere close to 167$ a week on groceries. I want to do the pledge but also be able to enjoy a variety of foods.
Assistant to 100 Days (Amy) says
Hi Mary. Don't despair. Lisa's budget was $125.00 a week for a familiy of four. The $167.00 number was used as a comparison budget of family of four receiving SNAP benefits. This post will help guide you through the budgeting process: https://www.100daysofrealfood.com/100-days-on-a-budget/. Goodluck. ~Amy
Dani Joy says
Hi, Love your web site. It was recommended by one of the ladies on my Spring In-2 Shape Challenge! We are excited to link to your awesome site.
Dani Joy
Donna says
I have thoroughly enjoyed the meal plans you posted. They are practical, family friendly, and require minimal preparation. I try to make the snack ingredients available to my family, but they will sometimes choose something else.
tracy dyer says
please PLEASE create an app... one that includes shopping lists would be sooo awesome. I'd pay a premium app price for it
Jason Leake with 100 Days of Real Food says
Tracy - Thanks for the suggestion...it is on our radar but has some other things ahead of it :)
Amy says
I got the first 4 meal plans through Facebook and subscribed to your blog but haven't received the 5th meal plan. I checked my spam box - it isn't in there. How do I get the 5th plan?
Amy says
Sorry, just found the link.
Nicole says
I normally dont comment or write things on sites but I just have to say thank you so much from one mom to another for making my life just a little bit easier. I just had my second boy and I have a 3 year old and I want to raise up my family eating well,without all the food issues we deal with today. So thank you i know it takes time in which non of us have enough of and were all looking for help and guidance. thank you for making it easy and soo good! i love your meal plans and everything i have made from them so far! blessings to you and i pray you keep it up, so i can keep it up! -Nicole
Kelley says
I love this website and all the information you provide to allow our family to eat healthier, thank you so much! I was able to download meal plan 1 but none of the others will work? I will try again later.
Lisa says
Hello I am veryinterested in starting my own100 day challenge with my family but I cant seem to find the meal plans on facebook like your website says. Is there another way to recieve them I have also signed up via email. Would love to start at the beginning of the month......help!
Darcy says
When i was looking for the menus on f.b. I could only see them on my laptop not on my phone or tablet. Not sure if that was your issue.
Eileen montoya says
OMW! I love your site. My husband and I have been trying to eat healthier and no eat processed food. I have been trying to find a site where I can get some help with What I should and shouldn't buy. I LOVE how you have meal planes to help us. I have no clue on how or what to cook that is healthy. Thank you for taking the time to share your experience and your knowledge. :)
Trish says
Hello I would love to have your meal plans, but I do not belong to Facebook and I have been a member of your site for awhile now. Is there any way I can get it? Thanks!
Stephanie Farrell says
Dear Lisa & Team,
Great job on the meal plans, budgets, shopping lists! You are amazingly organized and obviously put a tremendous amount of time and effort into effort into developing this. Thank you SO much for sharing all your hard work with us! Keep up the great work!
Julie says
Can you only get these plans on facebook? I do not have a facebook account and would rather not create on. But I am very interested in view them.
Jean Anderson says
when you started this what did you do with the processed food that were already inhabiting your pantry. I think I would like to start slowly and concentrate on certain areas such as snacks for my kiddos. I have breast cancer and am undergoing chemo right now so a full scale change is difficult. any ideas on how to start slow so I can phase out the processed foods I have so the $ I spent on them doesn't go to waste?
Assistant to 100 Days (Jill) says
Hi Jean. I'm sorry to hear about your diagnosis. I might suggest the mini-pledges to help ease you and your family into things. You can view them all here...https://www.100daysofrealfood.com/100-days-of-mini-pledges/. Best of luck to you and you family and we hope that your treatment goes well. Jill
melissa jaramillo says
I have been a fan for a while and have yet to find the link to download.
melissa jaramillo says
I also can not fond how to download these meal plans :( please help!
macmom says
I'm a fan of yours on Facebook but cannot get the Meal Plans or Free Guide to download. Can I receive them by email?
Karen P says
I have tried top find the emails on facbook and cannot find them. Can youplease send me weeks 1 - 4. I love week 5.
Thank you,
Karen
melissa says
Is there a way to get the meal plans without being on Facebook?
krystal says
I also don't use facebook and would love to try the meal plan for weeks 1-4. Is there a way to receive them if I'm a subscriber? Thanks!
Emily says
I have printed your Meal Plans 1-4 from Facebook before, and loved them. Loved them so much, in fact, that they are now tattered, splattered and marked up.
Armed with my plastic protector sheets, I went today to print new meal plans and I could only get Meal Plan 1 to open as a pdf. The rest opened as a link and I couldn't print them. Is it possible to get a printable version of Meal Plans 2-4?
Thank you so much!
Emily
Melissa says
Quick question - and this may be posted elsewhere and I've missed it - but are the 5 weeks of meal plans a certain caloric intake for the day - in other words are they all about 1500 calories a day or do they vary from day to day?
Thanks!
Assistant to 100 Days (Jill) says
Hi Melissa. No, the meal plans are not based on a certain caloric intake. Jill
Jessica M. says
Hi Lisa,
I am very intrigued by your website, and with the new year beginning feel that it is time for my family of 5 to make some changes! I am not a member of facebook and was hoping you could instead e-mail me possibly a pdf version of your first 4 meal plans? I subscribed by e-mail to receive the 5th. I thank you in advance and for helping the world to be a healthier place!
Colleen says
I liked the page...butI can't find the meal plans on Facebook?
Laura says
I can't find the meal plans on the Facebook page. How do I find them?
Cinda Polley says
I went to your Facebook page but McAfee Site Adviser is blocking "unsafe" content and it looks like the meal plan is what is being blocked (even after I clicked "Like".). It states "We tested this page and blocked content that comes from potentially dangerous or suspicious sites. Allow this content only if you're sure it comes from safe sites." If I hover over the blocked image I see a pop-up that states "URL https://raw.statichtmlapp.com/tab/1/visitor is blocked." Is there a way you can send me the meal plans instead?
Thanks,
Cinda
Amanda says
Hi! I have been to your Facebook page an "liked"it, but i cannot find the meal plans to download from there anywhere...I'm not sure what I'm doing wrong?
Brianna says
I have been subscribed to your site for quite awhile now, and I love it! :) That being said, I can't get a hold of the 5th meal plan... I'm sure I received the email with it but I never opened it and it's long since been deleted. Is there any way I can have it re-emailed to me or something? Thanks for an amazing site!
Sara says
I am not on Facebook-how can I get your meal plans?
Denise says
I can't seem to get Meal Plan 4 from Facebook. When I scroll down it stops and only shows me the top half of Meal Plan 3. I've tried and tried but it just won't work. Also is there anyway to get Meal Plan 5 if you are already an email subscriber? Thanks so much for all of your had work!
Jen says
Quick question - are these food plans designed to feed 2 adults and 2 children? I am aware that I have eaten too much food regularly but I am not sure how there will be leftover egg salad for all four of us when making it from only 6 eggs to begin with for the 1st meal. I am so much in need of this food plan with real food and the budget part but I need to be sure I am looking at it correctly.
Assistant to 100 Days (Jill) says
Hi Jen...yes, they assume 2 adults and 2 kids. They are meant to be a guide, but, feel free to adjust as you feel necessary (i.e. perhaps you need to do 8 eggs instead of 6). Best of luck. Jill
Rhana says
Lisa,
Hello. My husband and I are in the military stationed overseas and our mornings begin super early. When I drop off our children at daycare it's not until two hours later they are fed breakfast. Currently, I give my three year old 1-2 packages of the Gerber cereal bars with a banana on the drive to hold her over until breakfast. Can you recommend something healthier and non-packaged item I can make that will last more than a few days? Obviously something kid and car/travel friendly. Thanks for your assistance, looking forward to reading your recommendations.
Rhana
Assistant to 100 Days (Jill) says
Hi Rhana. I would recommend the granola (https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/) - you can easily make it for the week and then put it into individual containers that he can snack on in the car. The breakfast casserole bites (https://www.100daysofrealfood.com/2012/01/11/recipe-breakfast-casserole-bites/) would also be great - they could be frozen and quickly warmed up before heading out the door. Hope that helps. Jill
P Reis says
Wonderful, I just downloaded the first 4 and am about to sign up for the email list. I absolutely LOVE that these are split into seasons. I am pretty much a stickler for using seasonal produce and cooking according to the season (even though I live in California and it does not get truly cold...we still have a rainy season that passes as winter, LOL...I just usually avoid heavy stews since my family doesn't like them anyway). Thank you so much for these plans. Meal planning is definitely a challenge for me and I am quite sure these will help!
Charlie says
We love your shopping/recipe/meal plans. But there are only 5 if them! :(
Do you have a recommendation for a meal planning subscription
that caters to shopping and cooking real simple food like your plans do?
Assistant to 100 Days (Jill) says
Hi Charlie. Here is a review of various meal planning services you may find helpful...https://www.100daysofrealfood.com/2012/07/10/product-review-meal-plans/. Jill
careen says
hi! thx for the plan, but I live in France and there's products we don't have here!!! i'll do my best to stick to the plan....
love website!! kisses from Paris
Jennifer says
attempting something very foreign to me, weaning off sugar. Very excited and taking it slow.
Tara says
Im looking for a pumpkin apple bread that I can keep low fat. I want to use homemade apple butter instead of oil? Do you have any thoughts. I need nut free since we have nut allergies in our home. Thank you.
Assistant to 100 Days (Jill) says
Hi Tara. Could you use this pumpkin bread recipe and still sub in your homemade apple butter...https://www.100daysofrealfood.com/2010/09/28/recipe-pumpkin-bread/. Jill
Suzanne says
I have noticed that so many of the recipes contain some kind of dairy, but I'm lactose intolerant. I can sub coconut oil for most of the butter and just skip the cheese, but alas - I cannot find a coconut milk that is "real," so there goes just about everything that's baked. Any suggestions?
Margaret says
If you are lactose intolent use parve margarine for butter like Flishmen's or Smart Balance - be careful some are dairy. For milk use original flavored almond milk.
Assistant to 100 Days (Jill) says
Hi Suzanne. I use mostly almond and rice milk as a substitute for milk. Native Forest I believe makes a coconut milk that would be considered "real". Hope that helps. Jill
Sunshine says
Can you adjust these for families of 6?? I have a lot of mouths to feed, but wanna start being healthier.... Thanks!!
Assistant to 100 Days (Jill) says
Hi Sunshine. Yes...you can consider doubling the recipes and using any leftovers for lunch or freezing them. Jill
Sara says
I am watching my weight and will be starting to eat your meals. (THANKS SO MUCH for sharing) I was wondering if you knew roughly how many calories your totals are at the end of the day. Any help would be appreciated.
I do already know to fill up on veggies etc.
Thank you
Assistant to 100 Days (Jill) says
Hi Sara. I'm sorry but I can't say exactly - we just don't track it that way. Jill
Tammy says
Thanks for e-mailing me the meal plans. Looking at them does Lisa and her husband only have 1 snack a day. I work and get 3 breaks a day and I have snacks on 2 of them and lunch on the 3rd.
Assistant to 100 Days (Jill) says
Hi Tammy. I always tell people to do what works for them in terms of how much and to listen to their bodies. Good luck. Jill