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).
Linda Hawes says
So excited about you guys. I have been wanting to get my kids on board for a while (my husband and I do pretty well with this). Thank you for offering your site. I do not know if there is a facebook issue or not but the "meal plan" section is coming up empty...thank you again and again....In Good Health!
Assistant to 100 Days (Amy) says
Hi Linda. Welcome! We will check into the Facebook issue. In the meantime, check your email. :) ~Amy
Sandi says
I love your recipes,i AM ALL WAYS LOOKING FOR AS YOU SAY REAL FOOD
Fern says
Hi
I would love to take the challenge, are there menu plans for vegetarians?
Thanks!
Assistant to 100 Days (Amy) says
Hi Fern. We do not have vegetarian specific menus but many vegetarian options. You are welcome to mix and match as needed as well as adapt recipes for your own needs: https://www.100daysofrealfood.com/real-food-resources/recipe-index/. Best of luck. ~Amy
Katie says
Hi-
I'm a dental student and love your recipes and the idea of cutting out processed foods. I am looking for ways to make a healthy meal plan just for one. I know all of your meal plans are targeted towards families, but I was wondering if you had any suggestions for me! I'm 22 and love all the lunches you pack for your kids and am planning on utilizing a bunch of these ideas for when I pack my lunches for school (who would have thought dental school would mean back to packed lunches, ha!). Any advice or tips would be great. I've tried over the last four years of undergrad to perfect the cooking and buying for just one, but it's so much harder than people realize.
Thanks!
Assistant to 100 Days (Amy) says
Hi Katie. My apologies for the delay as my original reply to this somehow ended up at the end of all the comments. :( Lisa addresses just this in #9 of these FAQs: https://www.100daysofrealfood.com/2012/11/07/answers-to-your-real-food-questions-part-ii/. Best of luck! ~Amy
Meal Planner says
Thanks for this nice post
Meal Planner
Kristin says
I too had problems just yesterday (06/04/2013) with the meal plans other than 1 and 2 doing anything when clicked on. I did find a solution and now have been able to get them to load.
Just right click on it and select "Open in new tab". It will open for you and then you can save it to your computer or save the link to your favorites.
Jason Leake with 100 Days of Real Food says
Kristin - Thanks for letting me know that...I updated the HTML code on the page so the meal plans open as a new window/tab by default, which will hopefully solve the problem some were experiencing.
Shamachaah says
Hi. I like your blog a lot. I am constantly trying to figure out different ways to feed my children healthy food while being creative. I dropped the processed crap actually when I got married 9 years ago. My husband really got me into looking at labels. With each child I have, more and more I'm roaming the internet for homemade recipes. Your meal ideas are creative and intriguing. One thing though; I wasn't able to download anymore meal plans after the first one. Can you help me out?
Assistant to 100 Days (Amy) says
Hi there. Glad you like the blog! I think the problem with the downloads was remedied yesterday. Give it another try and let us know if you have any more problems. ~Amy
Shamachaah says
Yes it was fixed and I was able to get the other templates. Thanks for such a quick response. I saw someone else was thinking like me- blank meal templates. I have loads of meal ideas that I would love to put in myself. Would you mind emailing me some also? It would be greatly appreciated.
Melesa says
I LOVE all of this great information, it makes making meal plans soooo much easier! Thank you!
Rene says
I love your blog! I've been following for a few months and we're slowly incorporating more and more "real" food into our diet. I have a question about organic and nonorganic juices. We receive WIC benefits and in our state we are not permitted to purchase organic items. I try to stick to the dirty dozen rules as much as possible with whole fruits and vegetables, but it's harder with fruit juice. I started avoiding apple juice as much as possible and instead I'm buying orange and other tropical fruit juices. Do you think this is a good switch when organic isn't an option? We don't drink much juice, 4-6 oz per day.
Assistant to 100 Days (Amy) says
Hi Rene. If you use the dirty dozen to guide your juice purchases as well as keeping consumption on the low end, you are doing fine! :) ~Amy
sunny says
This will be a great help to me. I'm gluten free but I know how to replace regular flour with what I have so I should be able to use all of the recipes. My husband is deployed and I needed to be able to not really "think" about this for a while, this will help.
Caitlyn says
Hi,
I have liked you Facebook page and when I click the meal plan link, the image "Click like above to download meal plans" is the only thing that shows. I have refreshed multiple times but cannot access the meal plans...
Yvonne says
I'm having the same trouble as Caitlyn. I can't seem to get the meal plans to show up. :(
Vicki says
I'm having the same problem...only the image shows up, but no meal plans. :-(
Jason Leake with 100 Days of Real Food says
Sorry about that...Facebook changed something and I just fixed it. Please try again. - Jason
Caitlyn says
I was able to get on, thank you so much!
Kristi Borden says
Hello,
Do u have a meal plan for a child that has really bad skin problems, my poor daughter can not get hot that means summers are not so fun, she is not supposed to eat an entire list of foods because it makes the eczema really bad, she is only 5 so it has been really hard to get her to eat better, please can you help, I just can not watch her in pain anymore
Assistant to 100 Days (Amy) says
Hi Kristi. We do not have meal plans that are specific for food sensitivities. You are welcome to create one that will work for your needs using our template. I will email it to you!! Best of luck. ~Amy
Assistant to 100 Days (Amy) says
...And also, here are a couple posts regarding various food allergies that might be helpful: https://www.100daysofrealfood.com/2012/06/28/food-allergies/ and https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. Also, if you find you are needing gluten or grain free recipes go here: http://deliciouslyorganic.net/. ~Amy
Kathi Joseph says
Kristi, in addition to diet changes for your daughter's eczema, you could also add Turmeric capsules to her daily regimen. It is a natural spice and can be found in the vitamin/supplement section of many common stores. I have seen truly amazing results with my best friend's daughter who has extreme eczema which was frequently complicated by infection. Since starting turmeric, she is able to play in the grass wearing shorts and have little to no flare. Most importantly, be sure to check with your pediatrician to make sure she/ he feels this is a safe choice for your daughter.
Healthy Caterpillar says
I found your blog today and it is just an amazing planet of what I was looking for> healthy snacks for my 23 year old. She tends to be on the choosy side and leans towards spicy and salty snacks and I had just run out of ideas except fries, nuggets, fish crackers and croquettes.
Thanks and love for maintaining such a beautiful resource.
Mariah says
Hi there!! In reference to the Mayo question...I have completely cut out May by replacing it with classic Hummus. It is very yummy and better for you and it is gluten free!!
Assistant to 100 Days (Amy) says
Hi Loraine. We avoid all artificial sweeteners even the stevia based ones. Truvia is highly processed with an alcohol made from corn sugar. I am also familiar with the Fooducate app. My kids had great fun going through my mom's pantry grading all of her food. :)
I think it is useful for those transitioning to better choices though it covers mostly processed items that don't fit into the real food categories. It can also be helpful in identifying non-GMO items. Hope that is helpful. ~Amy
Loraine says
Hi I'm really into changing my life as well as my family's lives for the better....I've tried now for about 3 years doing and using more organic but still have some processed foods...I would like to take the next step forward and completely eliminate processed foods. I wish I was able to find more recipes on your site as well as your pinterest page. I just have one question how is Truvia as an all natural sweetner? Yes or no? I've also downloaded the Fooducate app which grades the foods from A to I believe D. It's suppose to help grade the food for you and to avoid most processed foods. Hope that helps all. Looking forward to hearing back thank you!
Sheila says
I'm just starting this journey and my husband and son and I are on week ONE. What I want to know is, what is the green and red leaf lettuce to be used for, listed on the Grocery List for week one but not in the menu's? Also, making the vegetarian fajita's and I see a serving suggestion with avocado and corn on the cob; yet neither of these items are on the week one grocery list. Sorry if I sound picky; I so appreciate all the work you did making these menus and lists but I ask my questions for possible future versions that could be corrected. Thanks.
Jason Leake with 100 Days of Real Food says
Sheila - Congratulations on starting your journey! Lettuce is for lunch on Thursday (with tortillas and leftover chicken). Avocado and corn are among the list of serving suggestions to accompany fajitas, and are not part of the core recipe. Not all readers will want all of the suggestions, so they are not on the grocery list.
lynn kahn says
i gotta have fun with this ---what is the green and red lettuce for ---- shock are you kidding salads lol --- use it on sandwiches and burgers - wraps ect - it just has more nutrients in it than the iceberg which has nothing but water ---- if you used Ice berg lettuce how ever you used it that is how you use the red and green add chicken or fish and make salads that way - allow yourself to get creative - i had turkey slices in my fridge added multicolored lettuce, banana peppers, onions, and fresh herbs and one slice of white cheese -
LIsa says
Just printed this off and hubby is on his way to the store
Thank you so much for sharing.
I have Huntington's Disease which there is no cure or much understanding of the disease so it is either be a test subject or find ways to try to slow it and live what time you have healthy.
Germany has done research on the foods and minerals that are needed with brain diseases and I think this is a big help...Thank YOu
Rebecca says
Lisa
My family also has Huntington's. do you know specifically of any foods or physical therapy that will slow the progression of the disease?
Thanks
Rebecca
sunny says
I'm so sorry, my best friend died from Huntingtons when we were 20 years old.
Vicki says
I live in Westland, MI. Where in the world would I buy wild caught fish? What kind of shrimp is best? Raw or precooked?
Assistant to 100 Days (Amy) says
Hi Vicky. Most larger grocery stores offer wild caught selections of fish in their seafood deli sections. And, freshly cooked shrimp almost always beats precooked shrimp in flavor and texture. Hope this is helpful. ~Amy
Debra says
Organic mayonnaise by Spectrum is good. Has organic soy oil in it for those who don't mess with soy. I usually don't.
holly says
you call for mayo in your recipes, which puts me off and confuses me with your mission to only eat "natural foods". Here is an ingredient in most mayos. It's a chemical, definitely not natural
What is CALCIUM DISODIUM EDTA?
Calcium Disodium may sound like a salt, but it is not, the proper name is the EDTA which is short for Ethylenediaminetetraacetic acid (we will not even try to tell you how to pronounce that). It is made from a concoction of poisons and chelation chemicals.
Where does CALCIUM DISODIUM EDTA come from?
It is made from formaldehyde, sodium cayanide, and Ethylenediamine
Anne says
Mayo is made from eggs, mustard, lemon juice or vinaigre, salt and pepper and oil.
Way better to make it yourself and very easy.
Assistant to 100 Days (Amy) says
Hi Holly. If you read this post, you will see Lisa's struggle to find real food condiments: https://www.100daysofrealfood.com/2012/04/17/real-food-condiments-do-they-exist/. You will also see the type of mayo Lisa typically purchases and it's far better ingredient list is available here: http://www.spectrumorganics.com/?id=57. Hope that clarifies. ~Amy
holly says
how is mayo a natural food?
vil says
DO you have blank meal templates that we could "create our own" using your recipes?
Assistant to 100 Days (Amy) says
Hi Vil. I am checking into that. I'll get back with ya. ~Amy
Assistant to 100 Days (Amy) says
Hi again Vil. I am sending you the templates via email. : ) ~Amy
Rachel says
Could you send me those templates too? :) I'm getting organized this week!
R says
Hello,
Love the site - love the mission. Quick question: we try in our home to eat as many whole veggies as possible. Sometimes to do this quickly, we'll microwave in a bowl with a small amount of water and cling wrap. Is microwaving an unsafe practice?
Assistant to 100 Days (Amy) says
Hello R. This is not a subject area we've delved into much. The Food Babe has an opinion on it, however: http://foodbabe.com/tag/microwave/. ~Amy
lynn kahn says
you know steaming it in a pot is just as easy - make the level of water lower than the vegetables and use a lid- it will use less electricity that way no need for cling wrap - my husband used to nuke potatoes- using a clean wet hand towel -
Barb Carlson says
Do you have a meal plan for lactose intolerant people? My son is lactose intolerant and my daughter is severely allergic to the NATURAL food coloring, annatto. I'm just not sure how to deal with food they both can eat.
Assistant to 100 Days (Amy) says
Hi Barb. You can adapt any of the recipes to meet the needs of your family by omitting or substituting ingredients. It may take a bit of experimenting. My son and I both have lactose issues and I have success using almond or coconut milk as a substitute in many recipes. Good luck. ~Amy
Justine says
I think this website is amazing! Since my daughter I have been trying to eat healthier and use more organic products. It is tough and can be confusting but you site is very helpful. I hope to take your 10 day challange soon!!!
Thanks again,
Ashlee says
I am one of the people that does not have a Facebook account. Wild it be possible to send me an email of the meal plans.
darkpath says
Christine,
It could be your browser...try using a different one. It could also be an Adobe issue. Make sure you have the most recent Adobe Acrobat and Flash Player installed. Hope that helps!
Dessie says
Thank you thank you thank you!!! This is awesome! The task of finding healthy foods for my family to eat, compiling grocery lists, and actually making the food seems a daunting task. Thank you for helping me get started!
Assistant to 100 Days (Amy) says
Hi Marie. First you need to "like" us on our Facebook page. Then you will see photo icons of the meal plans and the Supermarket Cheat Sheet. When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Hope that helps. Let us know if you are still having trouble. ~Amy
ABBY MILTON says
Hi Lisa I am what you would call cooking challenged. I know the basics.
Actually getting a meal on the table is my problem. I am not very motivated and not very knowledgeable.
I look in the freezer & fridge, mystified as to what to make.
The older I get the worse it gets.
Do you think your recipe planner will help? I can't tolerate chili, curry or highly spiced food. My daughter and I would like to slim down and I would also like to stock the freezer with easy things for her to take to work.
Regards
ABBY
Assistant to 100 Days (Amy) says
Hi Abby. I completely understand feeling daunted by cooking. I felt that way not too long ago. It is so much easier to accomplish meals if you have a meal plan and a corresponding grocery list to go by. Then, the next time you look in the refrigerator and pantry it will not be such a mystery. Have you accessed the meal plans and shopping list by liking us on Facebook? Please let me know if you have any trouble with that. Good luck. ~Amy
ABBY says
Hi Amy
Thank you for your reply. I did look at the meal plans. I don't think they will be suitable. Too much chili, spice and curry. I could not tolerate it and don't even like that sort of taste.
Regards
ABBY
Tara says
Hi
I am currently on a facebook cleanse for lent, is there any other way I can get your meal plans? Thank you for creating and sharing so much great information and your passion for real food!!!
Warmly,
Tara
Assistant to 100 Days (Amy) says
Hello Andie. First you need to "like" us on our Facebook page. Then you will see photo icons of the meal plans and the Supermarket Cheat Sheet. When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Hope that helps. Let us know if you are still having trouble. ~Amy
Jeni says
Also like the page on Facebook but cannot locate any if the four meal plans- please help! Thanks!
Assistant to 100 Days (Amy) says
Hi Jeni. Once you “like†us on our Facebook page, you will see photo icons of the meal plans and the Supermarket Cheat Sheet. When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Hope that helps. Let us know if you are still having trouble. Also, this cannot be done with a mobile device.
~Amy
Jennifer G says
A little disappointed...we don't qualify for SNAP, but our grocery budget is considerably less than their "benefit"(at least 1/2 of what your recommended menus cost, and that also includes all household goods...soaps, shampoo, cleaners, toilet paper, etc) What would you recommend for people who can't afford $700 a month for groceries; we are also a family of 4? What would you consider to be the most important dietary changes and what would be negotiable? I haven't had a chance to explore your site, yet so if you have a post about this already, I will probably find it soon.
Assistant to 100 Days (Amy) says
Hi Jennifer. Take a look at Lisa's 100 Days on a Budget experiences: https://www.100daysofrealfood.com/100-days-on-a-budget/. There is a wealth of information there and you can pick and choose what will work best for your family. And here are her 12 super practical tips to get you started: https://www.100daysofrealfood.com/100-days-on-a-budget/. Good luck. ~Amy
Sarah Merlitz says
I love your website and meal plans! I went to the site but I could only access the first lesson plan. Is it possible to view the other meal plans?
Assistant to 100 Days (Amy) says
Hi Sarah. Glad you love the blog! When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Let me know if you are still having trouble. ~Amy -
Michelle says
Unfair to click a button? You could easily "unlike" them if you don't truly endorse it after you see them. It's not like there is a lot of red tape or hoops to jump through if you don't like what you see. This is free what she is offering, all she is asking in return is to spread her message by liking her page. It's probably not fair that she did so much work and is giving it to so many people for free. You don't deserve anything, so you should be grateful instead of complaining. Besides, if you take the time to peruse this website, you'll have a pretty good idea of what you're "endorsing."
jenny says
Hi! I'm having trouble seeing the menu plans on facebook.. is there another way these can be accessed? Thanks!
Assistant to 100 Days (Amy) says
Hi Jenny. The meal plans cannot be accessed via mobile phone. Could that be the issue? Try from a computer: https://www.100daysofrealfood.com/our-free-meal-plans/. Hope that works. ~Amy
Phoebe says
Thanks for the great meal plans. I was able to open the first as a pdf and save it, but the others only open in a Facebook window. Is there any way to open all of them in a pdf format?
Candy says
I was wondering that myself. I'd love to be able to save them as a ready resource. I don't want to have to print them to have access. Please let us know if that's possible.
Thanks in advance!
Assistant to 100 Days (Amy) says
Hi Candy. When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Hope that helps. ~Amy
Assistant to 100 Days (Amy) says
Hi Phoebe. When you open each meal plan on Facebook, there is a little page/paper icon at the top of each with a down(load) arrow. Click on that to download each PDF. Hope that helps. ~Amy
Hart Oldenburg says
You and I, we are not as food clever as we might want to be----"good for you"? says who. Try this short cut, let your gut be the judge. It's there to deal with food the way we both like----
I cause health--- Hart Health