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).
Kathleen says
I love this! In theory, at least ;). I would love to see you try to put together a real food challenge and meal plan that avoids completely the top 8 allergens. We can't use nuts or eggs at our house and whenever I read lists like these I sigh and realize that many of the "affordable" real food menus seem to rely heavily upon these.
Paula says
Kathleen, these are just basic ideas for meals ... If someone is set on eating well, they'll find a way around their allergies - Im lactose intolerant and have been eating mainly gluten free and hardly any legumes for over half a year because they upset my stomach. it's easy to mix and match your food. can't have eggs? okay, make oatmeal or cereal instead ... no nuts? snack on fruit or make protein bars at home ... I love this page..and she's not saying she can whip up a 5 star meal out of given ingredients... just proving you CAN set up a weekly meal plan to avoid the drive through or over priced restaurant meals.
Karen says
Paula- There's a great substitute for eggs. It's flax seed and water mixed into a paste and it's excellent in baked goods. We don't have any egg allergies at my house, but I use it when I've run out of eggs and didn't feel like running to the store for them. You should try it!
The website is: http://www.care2.com/greenliving/flaxseed-egg-substitute.html
Dana says
We have some of the same issues in my house :( Three of us can eat mostly normal (I am slightly lactose intolerant) but my other two have a limited diet.
No dairy (milk, cheese, sour cream, etc), no meat (including fish and chicken), no nuts, no soy, no beans, no eggs.... limited butter, flour, rice, etc
LaKeesha says
Thank you for posting this my family and I are going to attempt to following the entire plan. We start Monday thanks.
Teaching Group says
Saw you on The Doctors - good insight!
Crystal says
I don't receive food stamps and am on a very low budget to feed my family healthy. We can spend $400 a month on groceries. We also have wheat, nut and soy allergies. What advice would you give in eating real food?
Assistant to 100 Days (Amy) says
Hi Crystal. Have you gone through out real food on a budget posts? This one will get you started: https://www.100daysofrealfood.com/100-days-on-a-budget/. This post is also a good one when trying to cut grocery costs: https://www.100daysofrealfood.com/2011/09/30/real-food-tips-12-ways-to-keep-it-cheap/. And as for allergies, you are welcome to adapt recipes to work for the needs of your family. ~Amy
Christin says
How can I do the meal plans if we have life threatening food allergies? We cannot consume any peanuts, tree nuts, fish or shellfish. This includes things from "bulk" bins at the local food co-op because they share scoops with the nuts.We can also not eat bars like "Lara bars" because they "may contain " or are made on the same lines as" peanut and tree nut products. Most packaged grains that I've seen also say " may contain" nuts. I'd like to try the 100 day challenge but with the allergy element added it seems very daunting.
Assistant to 100 Days (Amy) says
Hi Christin. I know it must be difficult. My 7 year old is in a nut free class, so it has been a real education for me to come up with healthy homemade meals for him without nut/nut facility ingredients. So I know that for you, who must adhere to that 24/7, it presents constant challenges. Our shopping guide and menus should still be helpful and you are welcome to adapt all to fit your family's needs. We certainly have many recipes which are nut free and even have a nut free "larabar" recipe: https://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/. Please let us know if we can provide other guidance. ~Amy
Nancy Violette says
I was going crazy, thinking I deleted the 5th meal plan. I guess I'm not alone! haha PLEASE send it again!!! THANK YOU! Love this site, by the way! HELPED ME A LOT!! XOXO
Gramma says
While I applaud you for wanting to cut out processed foods, I don't think you have actually applied the concept of cutting cost well at all. By your shopping at Trader Joes and spending 167 dollars a week for 4 people is almost absurd in the real world unless you are wealthy. Many people live on a budget of far less than that and still feed their families healthy meals. My husband and I can shop for groceries far cheaper than that.
Also making up shopping lists on a weekly basis totally defeats the idea of saving money and eating healthy. This is the reason why stores run sales on a weekly basis.
You neglect to add the cost of your pantry staples to your weekly budget which economics 101 would have taught you to do so. Those items cost money too and depending what you are making, say adding nuts, raising, brown sugar items like that are very costly in the long run too, so that is sort of deceptive on the pricing.
People need to go back to the old way of raising kids like the 60's. You plan your meals for the week based on what is on sale that week. You bake your cakes and cookies from scratch. You make your own sun tea. You buy in bulk at food warehouses and use food sealers to preserve your food so it stores in a smaller space, canning jars just suck up all your freezer space.
I am by no means criticizing you, do not take it that way, but you need to add all the facts together to give people a truer picture of what they are really spending to eat.
Michelle says
I already subscribed but can't find my welcome email. Is there still a way to get the 5th meal plan?
Thanks for such a great site and great information!
Michelle
Assistant to 100 Days (Amy) says
Hi Michelle. I will email you. :) ~Amy
Emily says
I'm a college student currently working with a research team that focuses on empowering low-income and minority Americans in regards to their health. One of my tasks is to incorporate a weekly meal plan into our resource guide that we give out to participants. These resource guides are free of charge, and they include information about healthy eating, physical exercise, mental health, etc. Would I be allowed to use either meal plan 1 or 2 and incorporate it into our guide? I really love the fact that your recipes are healthy, delicious, price-conscious, and simple to make! I intend to reformat the plan so the recipes are included with the name. Let me know if this is okay with you!
Assistant to 100 Days (Amy) says
Hi Emily. You are welcome to share our information as long as you abide by our terms of use: https://www.100daysofrealfood.com/terms-of-use/. Sounds like a worthwhile project. Best of luck! ~Amy
Ana says
I just started today. I went shopping and actually spent $20 LESS than the expected amount. I will also be planting a garden for seasonal veggies. I do not receive food stamps and am a single mother of 2 so 167 a week is excessive like some other people were mentioning. However if we grow what we can, it is possible!!
I LOVED the banana pancakes (so did my picky kids) and LOVED the homemade granola! I omitted the pecans (cut cost) and it was still great :) Thank you thank you!!
Mary says
This is wonderful. This is the kind of recipes I like. All inclusive. The whole week, the cost per recipe I mean you thought of everything thank you so much!
Jenni Brown says
I mean number of servings per recipe.
Assistant to 100 Days (Amy) says
Hi Jenni. Lisa makes her recipes based on a family of four with some leftovers. ~Amy
Liz says
I just wanted to say THANK YOU! I have searched high and low for menu plans that include breakfast and lunch. Menu planning stresses me out and I always overspend. I was pleasantly surprised when I just shopped your Late Spring shopping list and came in below your listed price! Granted I didn't order organic because those prices in our area are outrageous.
Thank you for putting in the time to make these and to make them available for free, this is really a stress reliever for me.
Adam Prowse says
I cannot thank you enough for this awesome website!
I've always been fairly "healthy" but I am trying to move to more real food, esp bc my son has mild autism and it is important to me he have as little fake foods as possible.
workout in maitland
Nicole D says
I know you have referred to eMeals in the past and that's a good option if you want more weekly recipes for your family,as well as Unconventional kitchen, Momables, etc... for anyone who was wanting some more meal plan options.
Suzanne says
Love everything you are doing. I think it's wonderful to be so helpful to so many people. I know once I get the meal plan that will help me a great deal. I have chronic pain issues and this (I think) will make my life so much easier.
Thank you for being an angel.
Sara says
I am a little confused by some of the rules. Like on the meal plan you say that Triscuits are okay. But the second ingredient in Triscuits is soy oil, which is usually genetically modified. And on the "Why Cut Processed Foods" page on your site you say to avoid processed foods b/c most contain soy and corn (I totally agree!). And the 5 ingredient rule is a good rule of thumb - as a Nutritionist, I do teach kids to look for shorter ingredient lists, but that is not an end-all/be-all. From a Nutrition standpoint, just because it has 5 ingredients or less does not always make it healthy (esp if the second ingredient is non-organic soy oil). And just because it has more than 5 ingredients does not mean it is definitely processed or bad for you (there are many products that have 6-8 ingredients that are all organic and healthy). That said, I LOVE what you are doing to educate about eating real food vs. processed, and I think all Americans can benefit from getting most processed food out of their diets - I just think some of the rules could be tweaked a bit to not be contradictory/confusing. But creating a website and a movement like this is extremely impressive - KUDOS!!! :-)
Assistant to 100 Days (Amy) says
Hi Sara. Thank you for sharing! Triscuit crackers were from some of Lisa's earlier posts. She now buys Ak Mak or whole wheat Matzo. The 5 or less rule is a rule of thumb (from Michael Pollan) to use when reading labels since most processed foods have long chemical laden lists. But, yes, you can find foods that may have, for example, 8 organic whole grains in its ingredient list along with a handful of other common pantry ingredients which are perfectly fine to consume. Those products, however, are certainly not the norm and the 5 or less rule has served as a good guidepost. Hope that helps explain. ~Amy
Karon says
Would you be possibly coming up with additional meal plans and shopping lists soon? I love the simplicity of having the meal plan and shopping list provided for me! It makes for one less thing for me to do on grocery shopping day, amongst everything else! I have been looking for a website that had a shopping list along with affordable, kid friendly, healthy food for a couple of years and was very happy when I found your site almost 2 months ago. We can be a picky family in the sense that we get "bored" of eating the same thing :) I would also love some more "crockpot" casserole recipes for those nights when you know you are getting home 20 mins before you have to eat and leaving 20 mins later! Thank you so much for your creativity and insight!
Assistant to 100 Days (Amy) says
Hello Karon. I'm not sure what is planned for future meal plans and such but Lisa does have a cookbook coming out in January that should prove helpful for meal planning. We will keep you updated. Thanks for all your thoughts. ~Amy
KC says
Thanks for all the helpful stuff so far. I just downloaded Meal Plans 1-5, but I'm noticing that they are just one week for each season. Any plans to expand for more of each season or more plans in general? I have tried other site's plans as well and once I'm done with the plan I'm consistently finding that we can only come up with ideas or repeat dinners for maybe another week or so then it's back to buying something quick because we get so overwhelmed. I'd love to see longer/more plans to help us really get into it. Thanks you!
Assistant to 100 Days (Amy) says
Hi KC. Thanks for the input. I'm not sure what's in store for meal plans in the near future. However, Lisa does have a cookbook that will come out in January which will be a nice tool for meal planning. Also, these posts might help: https://www.100daysofrealfood.com/2012/07/10/product-review-meal-plans/and https://www.100daysofrealfood.com/2011/10/14/real-food-tips-8-meal-planning-pointers/. :) ~Amy
Julie says
Sara,
It is nice to show the food can be bought on the Food Stamp allowance but a part you may be missing is the food deserts in which most people on Food Stamps live. Grocery stores with fresh prioduce and farmers markets are often long or multiple bus rides away. (Many people on food stamps do not have cars). This is a great start but the problem is bigger then just making good choices. Until grocery stores are willing to move into these neighborhoods the choices may be conveince stores with processed food. Just needed to get my two cents in. Please don't be so judgmental.
Sara says
Hi Julie!
I wasn't trying to sound judgmental and I'm sorry it came off that way. I was trying to sound positive about it. You are absolutely right about the lack of access to healthier food choices. I am glad that a lot of communities are slowly changing that with neighborhood gardens and larger grocery stores in those areas (most recently a Meijer in Detroit). Thanks for pointing out that I came off negatively... not my intend :(
Sara says
The best part is that you prove once again that even if someone is on food stamps they can eat healthy. :) I hate when people say the only thing they can buy on food stamps is junk - WRONG!
Julia S says
I agree that it's nice to prove that you can buy healthy food on food stamps.
However, there is a large segment of the population that doesn't qualify for food stamps, and can not afford to spend that much on food. Well, not without foregoing rent, or utilities, or other necessities. Sadly, I don't have anywhere near $167/week to spend on food. Our family of 4 has to subside on $200/month for food. This small budget forces out a lot of the processed stuff (chips, crackers, soda, candy), but it doesn't allow for much organic, or being able to be picky about non-gmos ingredients. There is no way I could spend $40 of our budget (almost 1/4!) on milk each month.
Sara says
Julia - I have a family of 4 too and we also do NOT have $167 a week. I have to spend about $100 or less per week. I try to keep it around $80. I keep my "organic" to the dirty dozen and I am a huge couponer/sales shopper. I like her list for ideas but I agree most people do not have that as their weekly grocery budget. We do what we can :) Every little bit counts!
Assistant to 100 Days (Amy) says
Hi Jennifer. I'm sorry. We do not. We do have a "nut free" snack list because our school has 1 nut free classrooms per grade level: https://www.100daysofrealfood.com/2011/08/22/an-elementary-school-snack-list-%E2%80%93-nut-free/. Please feel free to make adaptations to recipes and menus that will work for your family. :) ~Amy
Jennifer says
Do you have any meal plans that are nut free? 2 of my children are allergic to nuts.
Jennifer says
Thanks for all the work you have done to help others eat healthier!!
April @ A Simple Life says
Your site is very well done and it is a great encouragement to those who are trying to make the transition from processed foods to real foods.
One thing that I learned on our journey is to occasionally allow a processed food, such as a pizza night. When we tried to totally cut ourselves off, we resented it (God is still working on our entitlement attitude). So, a transition plan might be a good idea.
We also have a lower budget than I saw on your first plan. About $100 - $125 per week for a family of 5.
Blessings,
April
Justin says
April,
I agree with the idea of allowing some transition time and allowances for the "bad goodies" that we all love. One thing that my wife and I love is pizza. We make it every Friday, and it is actually a pretty simple meal. We use 2 cups of bread flour (gluten isn't an issue for us, so we use the high gluten bread flour that makes a great dough), 1tsp instant yeast, 1tsp salt, 3/4 cup warm water, and 1tsp of olive oil. I let the yeast sit in the water for a few minutes, then combine everything in a bowl. Knead it until it all comes together and let it sit for an hour. Once it's risen, work it out into a crust, and add toppings, pop in the oven and delicious pizza on the cheap, delicious, and real food!
We also make chia pudding as a dessert. That is coconut milk (the canned stuff from the Thai food aisle, not the kind you put on cereal) some chia seeds, vanilla, agave syrup, and cinnamon. My wife loves it with cocoa powder and chocolate chips added. Let it sit in the refrigerator overnight and you have a great sweet treat for after. We make ours in canning jars to really shake them up and combine everything.
Tenelle says
Justin,
Your recipe for homemade pizza dough sounds amazing. Can you elloborate a little more on the temp on the oven and about how long you keep it in there. Thank you!
Justin says
Absolutely, I do have a Big Green Egg grill with a pizza stone, so that makes the crust very crisp and adds a nice smoky flavor. If you can buy a heavy duty pizza stone, DO IT! You can cook on the grill or in the oven anywhere between 450-550F. As far as how long I put it in, it depends on the toppings. If I am cooking veggies on it like mushrooms or broccoli I will roast them or pan cook them first. Generally I cook the pizza somewhere between 10-15 minutes. It kind of depends on the sauce (pesto vs olive oil and garlic vs tomato sauce) and what the preference is for the crispness of the crust. I do generally check it after ten minutes then evaluate from there. Sorry it's not more precise, it's just my crazy methods :-)
Christy says
Hi there! I was looking up a recipe on how to cook a whole chicken, and your site popped up! We strive to eat non processed, whole foods, but have lately gotten into a slump trying to keep four kids from 7 down to 2 fed, homeschooled, and the list goes on! I'm so excited to have subscribed to your blog to learn more and have some support and practical help.
Thanks!
Carissa says
Hey!
I love your website!!! My mom and I were looking for some healthy, but yummy, school lunch ideas, as well as a sweet breakfast to help start the day!! Your website has really helped with that!
Casey says
We absolutely love your meal plan and use them weekly. I wanted to let you know that I shared your blog on my blog!! Hope some of my family and friends decide to check out your blog soon!!
Suzy says
Just found your website (while looking for lunch boxes--going to order my 3rd grader the PlanetBox!) & have signed up for your emails! My goal is to follow your plan, and will start the family with the 10 day challenge soon! My question is this: my teenage son and I are "super tasters", and have a VERY hard time eating veggies & trying new things. What would you suggest for us? We are pasta'holics lol. I know my husband and teenage daughter will LOVE some variety (as they are as adventurous in eating as my son and I are not), and our 8 year old is just being "picky" at the moment. Thanks!
Assistant to 100 Days (Amy) says
Hi Suzy. I have found that if you just keep trying, you will find things that you like. Sometimes it requires trying the same food several times until you develop a taste for it. Also, try different preparations. I have a child who loves sweet potatoes but only if they are roasted and slightly carmelized. You can set the example yourself by showing a willingness to be a bit more adventurous with your taste buds. Just start with things that aren't a giant stretch fro them! :) Beast of luck. ~Amy
Jamie says
I love your meal plans! I wish I could use them but it seems like almost every meal or recipe contains dairy! Which bums me out because my 4 year old son has a dairy allergy. =\ I know how to substitute soy or rice milk for whole milk, but when it comes to yogurt, cream cheese, etc., I am still not very good at those substitutions - plus I am not a huge fan of vegan cheese. If you ever get around to making a real food vegan plan, I would love to try it!
Kelly says
Hi there! Am so glad I found your site. Thank you for making the effort to help others out there who want to change but just aren't sure how to start! I signed up but never get the emails and never received the 5th meal plan.
Kelly
Jason Leake with 100 Days of Real Food says
Hi Kelly,
See my email to you on this...I'm showing you are receiving emails.
Jason
Tara Anderson says
I totally love your site and your mission!
Tara
heather says
I love your info, I work everyday with clients coming in dealing with weight, joint pain, issues with sleep, and I love nothing more then talking to them about what they do and eat for their body. Thank you, I am starting the 10 challenge in our house, we have kids, so this will be fun!
Elisa says
Hi there! I need some help with 'real bread' I am not finding any that would fit the rules in the bread isles. Which kind should I buy? Thank you very much :)
Assistant to 100 Days (Amy) says
Hi Elisa. Unfortunately, the "right" bread is difficult to find in a grocery store. Grocery stores are generally stocked with breads that are loaded with additives. The average grocery store bread has 15 to 20 ingredients: https://www.100daysofrealfood.com/2010/03/26/what-should-be-in-your-sandwich-bread/. Lisa usually purchases her bread from our local bakery or makes it herself: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/. ~Amy
Mary says
I apologize -- I left off the ?. That was, indeed, a question. hehe
Jordan says
I have a family of 2 and a 3 month old. Is it safe to say just cut the grocery shopping list in half for the portions we need? Don't want to end up with too much!
Assistant to 100 Days (Amy) says
Hi Jordan. I suppose that would work if you plan to cut recipes in half as well. Remember you can always utilize leftovers for the next day or many can be frozen. It cuts down on kitchen work in the long run. :)~Amy
Nicole says
I wish you could pull up
the meal plan on your phone. I drove all the way to whole foods...forgot my list and tried to pull it up on my phone and couldn't. ..bummer.. That's ok I still love you guys. I just need a better memory :)
Assistant to 100 Days (Amy) says
Hi Katie. 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
Emma says
Hello!! I love your blog!! thanks!
I noticed popcorn in your meal plan... be careful as usually there is GMO in corn. :)
hym40569 says
Are triscuits considered and unprocessed food? I see them on the meal plan.
Assistant to 100 Days (Amy) says
Hello. Early on, when Lisa was looking for a 100% whole grain cracker, Triscuits were among the very few that fit the bill under the 5 or less ingredient rule. Since, Ak Mak has become the "cleaner" cracker of choice and is typically what you would find in Lisa's pantry. ~Amy
Katie says
I am not claiming to be an expert, however, I have found in my research, most soybean products are GMO. (70% or more). The best luck I have had in finding simple whole wheat crackers (but DELICIOUS) is at Trader Joe's. Their Trader Joe's brand labeled products are all free of GMO ingredients and MSGs. They have NO artificial flavors, colors,preservatives or added trans fats. (I don't work for them! This is off the web site and is posted in all stores :) ) Not that they have all of the items I need, however, knowing this makes shopping that much easier.