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).
Ann Santos says
Found you on the Cape Cod Times article.
Amy Taylor (comment moderator) says
Hi there. Lisa has a list of Trader Joe's favorites: https://www.100daysofrealfood.com/2012/09/27/what-i-buy-at-trader-joes/. ~Amy
Out of your Mind says
I only have $60 a week to spend on food, and anything else I want to do, like go to the movies etc. I would kill for your budget!
Sally says
Debbie, I received a link to week 5 in the email I received. I had to first confirm the email subscription. Sometimes these emails end up in your junk email. Check there. Maybe that is what happened.
nora says
Hello what about if we don't have an earth fare in our city. what are other stores we can shop. thanks
Amy Taylor (comment moderator) says
Hi Nora. Look for Whole Foods, Sprouts,Fresh Market,and other health food oriented stores. Also, most larger mainstream groceries carry similar items and are offering more clean and organic products and produce. ~Amy
SK says
Thanks for these meal plans - I understand how much work and time they take to make!
I guess for most people $167 a week is considered budget? But just because people on food stamps get that, doesn't mean it is budget. We make just over what qualifies for food stamps and we can barely afford $150 a month, let alone a week. Just another perspective on what's "budget".
Ashley says
I'm with SK. $167 a week is insane to me, definitely not what I think of when I think budget. For me, making things from scratch as much as possible and limiting how much meat I use has really helped.
Cindy Harris says
Wow, these menus and shopping lists are amazing. I'm about to take the 10 Day Whole Food Pledge and I was creating my own menus and then I stumbled upon this - how incredibly awesome of you to provide this!!! You just saved me several hours! So excited!
Betty Vivas says
I've been using http://www.simplysmartdinnerplans.com for a year now, and I love them (also free), but this looks good too! I'll check it out!
Betty
Sue says
Hi - in your week i recipe it asks for mayo -what mayo do you recommend thats 100% natural - thanks
Assistant to 100 Days (Amy) says
Hi Sue. Lisa buys Spectrum Organic. ~Amy
Eve says
Uh-oh. I only have an iPad. my husband has a computer but it is filled with all these music programs so I don't go near it. I'll work it out from your recipes. : )
Pamela says
This is so great! I just made a 7 day menu for my family and I can appreciate how much time and effort this must have taken you! It is no easy task and my next one was going to be a seasonal menu... I have a Tolstoy novel in web printoffs about what grows well in my area. And my menu didn't really go so fars as to have many recipes either. Wow! You beat me!
Reba says
Thanks for all the info, quick and easy!
Mel says
It doesn't say "sign up and like us on facebook" to get this. If I'd known up front that was required, I wouldn't have signed up. Seems a cheat to do it this way.
Tracy says
Very clearly states step 1: sign into facebook 2: like page 3: click on image and download. You must have missed that. Its worth it, I hope you decide to read this again and try! You wont regret it!
Melissa Smith says
I LOVE the meal plans. It makes my life easier and less stressful if I don't have to plan the meals for the week. I do make a few changes here and there (we don't care for asparagus for instance) but all in all the recipes have been yummy and even my picky eater tries everything since she knows it's "made from scratch." Thanks so much!
Lisa says
Please explain what the serving size for the meal plan and weekly shopping list. For instance, I am a family of 3 (no children) can we all eat with that budget or would I have to take the shopping list and times it by 3?
Assistant to 100 Days (Amy) says
Hi there. Lisa designed the shopping list and menus to works for her own family of four. You may have a few more leftovers with a family of three. :) ~Amy
Charlize says
Is the meal plans designed for 2 or more people or only one person?
Thank you
Assistant to 100 Days (Amy) says
Hi Charlize. All Lisa's recipes will feed a family of four, usually with leftovers. ~Amy
Jessica says
Will there be additional weeks added?
Assistant to 100 Days (Amy) says
Hi Jessica. That is likely to happen sometime. Right now Lisa is focusing on her book coming out in August and it will contain new meal plans: https://www.100daysofrealfood.com/2014/01/02/upcoming-real-food-cookbook-august/. :) ~Amy
Marti says
I also RV and find it difficult to keep fresh food from bashing around from the road bounce. Suggestions? The RV fridge temp is not stable, therefore, fresh food sometimes freezes in the fridge. Suggestons?
Assistant to 100 Days (Amy) says
Hi Marti. This post provides more info about the RV real food experience: https://www.100daysofrealfood.com/2014/07/25/real-food-on-the-road-rv/. ~Amy
Amber says
I can't remember if I read that you had these meal plans evaluated by a nutritionist to check and see if it meets nutritional requirements for the mom, dad, and children? I am wanting to try it but just looking at it seems like there is not enough protein and a lot of carbs and fruit versus veggies and protein. Maybe that is just because that is what I am used to eating compared to what I should be eating. Either way I know this is a great start to healthy and whole food eating!
Assistant to 100 Days (Amy) says
Hi Amber. Lisa focuses on being sure her family gets a good variety of whole foods. This post may help: https://www.100daysofrealfood.com/2012/09/19/why-are-americans-so-concerned-about-protein/. :)
Lindsey says
Hi,
I don't have facebook.. is there another way to get the meal plans?
Thanks!
Kelley says
If you have any friends that have facebook, ask them to get them for you, it's really simple. They will just have to "Like" the 100 Days of Real Food page and then they can get to meal plans 1-4 and print them off. It's very nice they have these available for free!!
Google search has also taken me to this page that has all of the plans available on PDF:
https://www.google.com/?gws_rd=ssl#q=100+days+of+real+food+meal+plans+pdf
Traci says
Is there another way to get the meal plans? I am not on facebook.
Kelley says
If you have any friends that have facebook, ask them to get them for you, it's really simple. They will just have to "Like" the 100 Days of Real Food page and then they can get to meal plans 1-4 and print them off. It's very nice they have these available for free!!
Google search has also taken me to this page that has all of the plans available on PDF:
https://www.google.com/?gws_rd=ssl#q=100+days+of+real+food+meal+plans+pdf
Liz says
I came here from Pinterest and also had trouble navigating and downloading on my iPad. However, once I opened it up in Safari, the links took me to Facebook where I easily accessed the files. Thanks so much for these wonderfully convenient and healthful meal plans.
Sarah says
Thank you so much for making this available to us for free! I am having trouble opening the documents on the facebook page. Any chance these could me emailed to me? :) I just pre-ordered the book today and I am really looking forward to it!
Lisa says
I only have Facebook with my business, Mystical Reflections Stained Glass Studio. I have liked your page and added it as a favorite on my page but still can't get access to the Meal plans. Please email to me. I'm so intrigued by the concept of not eating any processed foods. I'll keep your website in my favorites and visit often for more great information. Keep up the great work of keeping the rest of us informed!
Brenda Woodside says
It says "FREE" right at the top...They are pretty obviously a no-pay thing...
Colleen says
I am not able to access the meal plans
victoria says
Could I have meals plans 1-4 emailed please. Only have mobile while laptop is being repaired. Thanks :)
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sheila says
I just want to echo the others above me. This is a mobile world, we use the iPad for everything. Don't have a working computer in the house right now and at work the internet is very restricted. Please consider making this available on mobile devices or email. Thank you!
Carmie says
I use only an IPad, but really want to view the meal plans! Will there be an app or some way to view in the future? My 74 year old mother who had a stroke also uses an IPad since she only has use of one hand and I'm sure there are many others without a pc. HELP!
Onyx says
If you're on an iPad, you should be able to 'request the desktop site'. Check your menu settings while on Facebook or your settings in general for the internet. It's actually easier to navigate (for me) on the desktop version on my tablet rather than the mobile one.
Assistant to 100 Days (Amy) says
Hi Carmie. I will email the PDFs just in case. ~Amy
Leanne says
Is there a cost for this?
Assistant to 100 Days (Amy) says
Hi Leanne. No, none at all. :)
Allison says
Is there a way to have the first set of meal plans emailed to me? I am not on Facebook. Thank you so much for this website!
Jennifer says
Hi, is there a way to get the meal plans without facebook. I am no on FB nor do I care to be, but I would really like to utilize your meal plan resources as I struggle that way.
Thanks.
Katherine says
What a wonderful recipe! I'm pregnant and had serious banana muffin cravings and was looking to satisfy my cravings responsibly and boy did this recipe do the trick.
I used applesauce and honey instead of butter and maple syrup and also added 1tsp cinnamon, 1tsp vanilla, and a pinch of nutmeg.
Thanks so much for sharing!!!
Katherine says
Oops I forgot, I also added 3tsp wheat germ for those looking for an extra benefit and straight from the oven, I put a nice slab if butter on top.
Nancy says
Are any of your meal plans gluten-free?
Assistant to 100 Days (Amy) says
Hi Nancy. Lisa has gluten free recipes but not a specific gluten free meal plan. ~Amy
Crystal says
This is really helpful for people starting the (hopefully) life-long journey of eating healthfully. Making a weekly meal plan has been a major factor in improving my diet and saving money (especially since I hardly ever have to throw out food anymore). For anyone who is looking to make their own meal plans, I highly recommend this free weekly meal planner: http://spoonacular.com/weekly-meal-planner
I use it to sort my own recipes and find new ones :)
Robert Andrews says
Great website and I like your meal plan. Started working out in february and I've been trying to eat right. You know how that can go.
Just wanted to say congratulations on your website success. I heard about you on the Pat Flynn podcast. Keep up the great work.
Tiana says
Getting ready to try the meal plans out this week and the link doesn't work to the Caprese pasta salad in meal plan 4. Where can I find it? I've already done the grocery shopping :( Thank you!
Assistant to 100 Days (Amy) says
Hi. Here it is: https://www.100daysofrealfood.com/2010/06/02/recipe-caprese-salad-with-basil-pesto/. We will get that link fixed, too. ~Amy
Jen Alatas says
Greetings! Very helpful advice within this article!
It is the little changes which will make the greatest changes.
Many thanks for sharing!
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Jennifer says
Hello! I subscribed to the email list awhile ago but I don't remember getting Meal Plan 5 in my email. Or I might have missed it. Can you resend it to me again? I would really appreciate it.
Thank you!