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).

458 thoughts on “Our 5 Free Real Food Meal Plans”

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  1. Hi guys and gals! I love the fact that everybody is becoming more aware of the foods that they are putting into their bodies. It is so important to eat healthy, exercise, and get enough sleep! It’s not always easy staying on track with all the temptations out there. I personally have struggled with this my entire life. I think this 100 day meal plan is a great way to go!

    I recently bought this great cookbook that helps me stay on track in my everyday life. It teaches you how to cook the “right” foods with delicious recipes! If you want to check out the book that really helped me succeed Click Here!

    1. Assistant to 100 Days (Amy)

      Hi Melissa. I’m uncertain as to what recipe you are talking about but assume it is the whole wheat chocolate cake. I think the the butter cream would work just fine for both purposes but you could try a fruit center as well. Let us know how it goes. :) ~Amy

  2. Hi I made this last year for sons secobd bday and loved it. I want to make it again nhis year fir his third but ice it differently so I can make ahead, ice and refridgerate…he requested chocolate cake with ladybugs :) which im going to make out of strawberries with mini choc chips for spots :)… anyway…I was wobderibg if u ever used ur butter cream iicing from ur cupcake recipe on this cake? Would u also use it as a middle layer or how do u think jam would work alibe as a middle layer n butter cream outside?

  3. Hi I made this last year for sons secobd bday abd loved it. I want to make it again nhis year fir his third but ice it differently so I can make ahead, ice and refridgerate…he requested chocolate cake with ladybugs :) which im going to make out of strawberries with mini choc chips for spots :)… anyway…I was wobderibg if u ever used ur butter cream iicing from ur cupcake recipe on this cake? Would u also use it as a middle layer or how do u think jam would work alibe as a middle layer n butter cream outside?

  4. Hey Lisa

    Oh! How I love you. I am recovering from an Eating Disorder, and addicted to processed foods in a bid to cut calories. But I am only feeling bloated and horrible and depressed :-(

    Your blog gives me some hope for the future! LOL Thank you for your generosity and hard-work. It means a lot to anyone who has committed himself or herself to healthy and happy living! Muaaaah

    Lots of love

  5. Since i do not have facebook and really dont want to open an account is there any other way i can get access to the meal plans? Thanks!

  6. Hi I have a question/concern. My family and I do receive SNAP Benefits and we only get $175 for the 3 of us per month (not per week). They says it is because i make $70 more per month pre-tax than allowed. I don’t get it either. Do you have a system where we can eat healthy, non-processed foods or have plans for $175 a month? We can eat on $200 but most of it is unhealthy and processed and we are all tired of being overweight. Any ideas?

    1. Steph,
      There is another website grocery101.com that has a lot of information on it for healthy less expensive meal plans. I think the great information from here you could implement at the same time. I hope this helps.

    2. Get it in writing why you can not receive full SNAP benefits. Then, work with your employer. If it means working a few less hours every month to cut $70ish from your paycheck, DO IT! You could gain $500ish a month in benefits!

  7. Question:
    I am a subscriber to this site but I am not a facebook user. Is there another way to get meal plans 1-4?

  8. I have downloaded the meal plans from facebook and love them. We are trying to transition over to real food and the meal plans make it not so overwhelming. I can’t get the 4th one though, it only shows 2 meal plan links and half of the third, so I am still able to click on the link for the 3rd one, but I cant see the 4th. I would love to get it if I can! thank you for the time and effort you have put into putting these together! they really make it possible for me to do this without feeling overwhelmed by it!

  9. We’re most of the way thru week one (started Friday) and, while I like having a plan with shopping list, I have found that the dinners feed either me and my 2 boys (ages 8 & 10) or me and my husband, but not all four of us. Plan to do 1.5 or double recipes if your kids are school age. The fresh fruit ran out today too (day 5).

  10. I wondered if you have a seed source for gardening? I want to plan a vegetable garden and I want to make sure they are true seeds(reproduceable organic )

  11. Got these plans today, thanks for making them available! I only wish the prices were accurate where I live! Fresh produce is expensive for us and organic is at least double the prices on your list :( We eat a lot of fresh produce anyway but we’re at $200 CAD a week for two adults, a preschooler, and a baby, and that’s with eating local meat just once or twice a week. I dread to think how the food bill will look when the kids are older and eating more!

    Just a few more months until we can get the garden going again though :D

  12. Hi – I am a subscriber but I can’t seem to find a link to get the 5th (Fall) free meal plan…any tips? Thanks,MM

  13. I went shopping today for the meals in week 1. My bill was exactly $167! I am very excited to try the meals, they all look delicious. The granola is in the oven now making the whole house smell decadent!

  14. Love the concept… But kind of disappointed that the menus are super carb heavy. Definitely would have to modify to increase protein. This is probably 80% carbs the way it’s written. Plus, I’m pretty sure my hubby would file for divorce if I handed him a smoothie and some celery for lunch. Lol. I will definitely use some of the recipes and follow the idea though! ;) Thank you!

  15. Hello,

    I followed the steps to get Meal Plan 5, but it has not arrived. I’m anxious to get started with more healthful eating :-). Can you please resend? Thanks!

  16. Meal plan 5 – Popcorn, really? Sorry but I cannot accept that as real food. Especially microwaved popcorn. Any feedback, did I miss something?

    1. Assistant to 100 Days (Amy)

      Hi Stephanie. No, not during the pledge/challenge. Outside of the pledge, choose a 100% pure stevia product. Many of the popular “stevia” brands are full of many things other than stevia, including artificial sweeteners. ~Amy

  17. I am interested in getting me family to eat healthier. However, I can not eat wheat, dairy from a cow, or soy. All the gluten free substitutes are highly processed. Any ideas?


    1. Assistant to 100 Days (Amy)

      Hi Jennifer. While we don’t do much soy, we do have a lot of wheat and dairy in our recipes. You are welcome to adapt them as best you can to suit your dietary restrictions. Food allergies are not our specialty but we appreciate all input from our readers! These posts will be helpful with dairy and gluten options: https://www.100daysofrealfood.com/2012/06/28/food-allergies/ and https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. ~Amy

    2. Hi Jennifer,
      My daughter is on a very strict diet. We have eliminated gluten, corn, diary, white rice, cabbage, strawberries, nightshades and eggs. We are still figuring it out but most recipes do fine with an almond milk and if you can do the rice and nightshades you can make a pretty good gluten free alternate flour. Also, cooked quinoa can sometimes work as a good sub for wheat flour. Our next mission is to heal her so she doesn’t have the issues anymore.

  18. Thank you! I just subscribed and it was easy!! So glad you are doing this. It’s been a goal of mine for a while and I’m so glad to have you guide me through it.

    1. Ya,in Cali a friend gets only $233 for 3 a month, who even gets $167 a week for 4 people ? That’s an insane amount to spend on food or even get in food stamps!I only spend about $350 for the month!

  19. I love the meal plans, but am not sure my picky kids…my 12 yr old daughter is super picky…super…will go along with this. I would hate to buy the stuff and no one eats it. Any suggestions of how to do this? We already eat pretty healthy. Mostly organic. We have trouble with breakfast ideas and snacks. They get tired of oatmeal and eggs. My picky girl will not eat yogurt and granola. We do eat raw cheese, grassfed yogurt and drink raw milk. Just with her ADHD not sure how so much wheat will do for her. But my kids will not eat almond flour, coconut flour, etc. Is wheat at almost every meal ok? Please help. I want to do the 10 day pledge.

    1. Assistant to 100 Days (Amy)

      Hi Karen. These posts on picky eater might help: https://www.100daysofrealfood.com/2011/09/09/real-food-tips-12-ways-to-deal-with-a-picky-eater/,https://www.100daysofrealfood.com/2013/11/01/doctors-tv-show-5-tips-for-a-picky-eater/, https://www.100daysofrealfood.com/2013/07/08/top-10-feeding-mistakes-parents-make/. Regarding wheat, that completely depends on whether your child has a sensitivity to wheat or not. Lisa’s family enjoys wheat but they do not have wheat or gluten sensitivities. Hope that helps a bit. ~Amy

    1. Assistant to 100 Days (Amy)

      Hi Amy. If you are doing the pledge or otherwise trying to stick fast to “the rules”, then only honey, maple syrup and concentrated 100% juice are allowed as sweeteners. Outside of the pledge and in moderate use, coconut palm sugar might be a good option. It is said to be a lower glycemic sugar, though there is question to its sustainability, so be aware of how your brand is sourced. ~Amy