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).

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

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  1. We only need dinner plans. Is there a way to receive a menu and grocery list for that. We eat eggs and fruit for b fast and salad with yogurt pretty much daily.

    1. Amy Taylor (comment moderator)

      Hi Jeni. When you subscribe and receive the plans (PDFs), you can take the parts you need and leave the rest. :)

  2. So happy that I found your website, as I intend to change my eating habits, so that I can be healthier and lose weight. I am a breast cancer survivor.

    1. Hooray Vivienne!!!
      Your post really caught my eye! Although I am not a cancer survivor, I just recently turned 50, and have changed my eating habits for a few months now…it truly is VERY easy, and Lisa’s book and website make it even easier- I wish I had known about them a few months back! Best of luck to you!!

  3. `We are a family of 6, soon to be 7!! As a pregnant momma with 4 children, 11yrs and younger, we need a meal plan that is easy (both parents work full time and the kids are in sports – cross country and swim – after school — SUPER busy family!!)

    I am very grateful for the options and looking forward to seeing happier family-time at the end of the work day, instead of a mad-rush worrying about what to have for dinner!! :-)

    Thank you!

  4. Janice Altenburger

    What I need is for someone to develop a meal plan for one person or maybe two. It is very hard to be on meal plans that are for families. I am trying to follow the Mediterranean diet plan and find that I throw out way too much food because I can’t use it all before it goes bad. Do you happen to have anything that would meet my needs. I know I am not alone.

    1. Amy Taylor (comment moderator)

      Hi there. Not exactly, but you can cut most of the recipes in half and adjust the shopping list accordingly as many readers do. Or, you can make life easier on yourself and freeze leftovers from full recipes. A full freezer is very handy. :) Not a perfect solution but Lisa’s recipes are designed to feed a family of four with some leftovers.

    2. When I was buying for only myself, I would purchase only 2-3 days worth of fresh fruits and veggies. I was going to the store more often to get more, but I hardly threw anything away.

  5. My fiance and I will be getting married soon, in just 2 months, and have been on the lookout for ways to save when shopping for groceries. I think that creating plans that go off of food stamps is an interesting idea that would totally work. We are probably not going to be as busy as some of the people this article is intended for, but we will use them anyway! Thanks for the tips and information.

  6. I want to take back my earlier comment about living on food stamps. I am so sorry!! I figured it out and as a household of one I get more than the family of four. Again, I am so sorry!!!

  7. I just read about what you said about a family of four getting $167.00 a week in food stamps. Well, I don’t know where you got your information from, but I live in Bismarck, North Dakota. I am handicapped and am on food stamps. For a household of one I only get $200.00 a month. I really should say “I only get” because I am greatfull to be getting anything…

  8. I’m trying to find a reasonable meal plan. I’m so excited, because we recently got a boost to our income and are jumping from spending $200/6 weeks on food and household supplies to about $65/week for food and household supplies for 5 people!!!!!!! We can’t use any bean, green bean, pea, peanut, soy, mixed tocopherols, etc.

  9. Want a jump start on a healthy meal plan!
    Don’t waste anytime at the grocery store…
    Then don’t spend another day with a diet that takes up all out time.
    Be sure to use the code
    ‘HEALTHYFOOD’ at check out for $50 off!

  10. I really want to start cooking using only whole foods. I do not want to use processed food in my diet anymore. I need easy and quick recipes if you have any to get me started on this way of eating please. Thank you.

  11. I am looking forward to trying to implement this idea for my husband and I. We still have a lot of processed that I would actually hate to throw away since we did spend all that money….

  12. Thank you so much for your generous information that helps me with ideas for my kids. Really appreciate the way you think outside the box. And as a parent of school kids and a health coach Im going to ask if I can do the taste test with my kids class. Broaden their horizons… Once again thank you.

    1. Amy Taylor (comment moderator)

      Hi Patricia. Have you an email subscriber? If not, subscribe and you will receive a link to the meal plans.

  13. Looking to get my family away from all thus fake processed food in the stores, healthier, and happier. Looking forward to the meal plans and getting them all to try New things!! :)

  14. Found your website due to a friend who shared the Pulled pork in a crock pot recipe. The biggest problem I have as a divorcee is finding good practical economical recipes that work for people living alone. My favourite thing about when my kids come to stay is being able to cook properly. I’d love to see some good suggestions for cooking for one that don’t involve batch cooking and freezing.

      1. Thanks so much for those suggestions! Yeah I spent the weekend batch cooking myself. I think I’ll just have to get used to that and build up “stock” over time.

  15. We are firm believers in eating only real food. Organic, if possible and the less altered the better.
    We are a one income family and have 3 teenagers still at home. One of my jobs as a stay at home mom is to make healthy foods,and save time and money.Trying to find new ideas is a chore.
    I just stumbled across this website and I am excited! Most people have meal ideas based on modern, standard American diets, which we will not eat. So the fact that you have created meal plans, grocery lists based on real food? I will for sure being sharing this with others! Thanks for making my job easier!

  16. wow, not only does this include dinner and lunch, but breakfast and snacks!!! There is really no thinking involved and that is ideal for busy families. Often meal plans just focus on dinner, but what about the other important meals throughout the day. Often busy moms and dads skip breakfast completely, and get take out for lunch. This is not only slowing down your metabolism, but costing you more money each month. Great meal plan! Thanks

  17. I am a cardiac patient and would like to check this out. I am also a grandparent of 3 girls. One is having weight problems at age 10 so would like to see how this might help her. She enjoys taking her lunch to school.

  18. You have done a great job eliminating most of the processed food from your family’s diet and that is awesome! I would encourage you to do some additional research about grains and the negative effects they have on the body, whether you are gluten-sensitive or not. Wheat really isn’t healthy for you and “whole grain” isn’t necessary. What is needed is fiber and the best place to get fiber is from fruits and vegetables. Also, as much as I love dairy, milk products in their current, mass-produced state, aren’t really good for us either. If you are consuming dairy, it should be raw and full-fat.

  19. We are family of 9(my husband and I and our five kids plus my sister and her son) and we all decided to cut all the processed and unhealthy ( hubby’s fighting to give up mtn dew though) , we also receive snap here in California! What s good way be able to make, purchase easy meals for our family of 9

    1. Yvette Arceneaux

      we are also a family of 9 (2 adults and 7 kids) but do not get any monetary help with food expenses. Our issue is getting past the eyes. If it doesn’t look good these people will not eat it. The kids run ages 23-6 months.

    1. Amy Taylor (comment moderator)

      Hi Dawn. That is unlikely since Lisa’s family is not vegan and the recipes she creates are meals for them. You are welcome to adapt any of the recipes to your own dietary needs. I make many of Lisa’s recipes meat, gluten, and dairy free. :)

  20. I am a big fan of your blog and purchased your book to help my family to get away from processed foods. We have 3 people who have wheat allergies and dairy intolerance and one who gets migraines so bad that we has to sit in a dark room for hours. The Dr. suggested no processed food, which I had been trying to get them off before she said that, to help with the migraines. My only issue is my hubby. He was raised with everything being so cooked to death that he will not eat veggies accept a salad occasional and a scoop of peas or 2 pieces of broccoli. Most of your meal plans are made with veggies and not a lot of meat. So how in the world do I get my whole family on board? Grass feed meat is more then we can afford and since every meal needs to have some, how?