100 Days of Real Food – Free Meal Plans

Two FREE “Real Food” Meal Plans

A little over a year ago I radically changed my family’s diet from “average” and “normal” to strictly “real food.” When we initially made the transition I lost sleep over what I would feed my family if I could no longer rely on the processed packaged foods from the center aisles of the grocery store. But after a year of living without Goldfish, Fruit Snacks, and Wheat Thins this new way of life has finally become our new normal. I know there are many other families out there that want to transition from highly processed to real, wholesome, local, organic, fresh food as well, which is why I created two detailed meal plans to help.

Here’s what you can expect from these FREE 100 Days of Real Food Meal Plans:

  • Two 7-day practical “real food” menu plans designed for busy families
  • Complete meals listed each day for breakfast, lunch, snack and dinner
  • Food quantities calculated for a family of four
  • Corresponding grocery lists showing what to buy (in order of the store) and total cost for each item
  • Budget-friendly prices compatible with what a family of four would receive on full food stamp (SNAP) benefits – $167/week – with additional cost saving opportunities because…
    • Coupons were not used
    • Sales prices were not used
    • Prices for organic items were used in most cases
  • All underlined recipes are available on 100DaysofRealFood.com – check out the Recipes & Resources Page 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 “real food” rules (including no white flour or refined sugar!), with just a few minor exceptions to keep the plan realistic for those busy working parents

Here’s the scoop on how to download these two FREE meal plans:

  1. Go to the “Meal Plans” link on the 100 Days of Real Food Facebook Page
  2. Click “like” if you are not already a fan
  3. Click on the image you would like to download. The top image is “Meal Plan 1” and the bottom image is “Meal Plan 2”

A stay-at-home mom of two, Lisa Leake, radically changed her family’s diet by cutting out all processed food and refined ingredients earlier this year. With growing popularity she chronicles their real food journey through a processed food world on 100daysofrealfood.com.


  1. says

    This looks great, but can I just say I can’t believe a family of four would get $167 a week for food? What are they buying! I must be really cheap!

    • says

      That always blows me away too! Recently I looked up what my family of five would get for food stamps, for a blog post I was working on, and it’s almost $800 a month?!! We recently bumped our grocery budget up to $1oo a week so we could transition to an organic, whole foods diet. I’ve also started buying local grass fed beef, and pastured eggs and poultry-all for $100 a week. Honestly, I don’t think I could spend $800 a month!

    • Karen says

      I totally agree – I spend a smidge more than $400 a month for a family of 4 that includes a teenage male athlete! Of course, I am religious about my coupons and am unhappy if I don’t save at least 25-30% per trip. I shoot for saving 50%, so if someone didn’t use coupons or pay attention to sales, I guess I can see where they could spend that much, but WHY?!?!?!?

      • says

        I don’t use coupons at all, and still keep the grocery budget down to $100 a week, which includes non-food necessities too- I really don’t know how I’d spend the $800 a month my family of five would get. Also, if a young family qualifies for SNAP they also qualify for WIC, reduced/free school lunches etc, so there’s additional food coming in too. Kind of mind boggling, the amount of food you’d have around!

        • Kari says

          I use in store coupons when available, shop at WalMart for some things, Aldi for others, and the local grocery store for the rest. I can’t wait for the day when I can increase our $70 a week grocery budget (family of four-one is in daycare that covers breakfast, lunch and snacks)! We don’t eat organic, but don’t really buy canned foods; mostly fresh non-organic and frozen. We also eat a lot of eggs, oatmeal, and other vegetarian type choices to keep costs down.

  2. tamika says

    now, who on earth has $167 a week for food for a family of 4? i feed my family of 5 on $100 because we have to, no food stamp benefits here because we make too damn much! seriously, when is $700 split between two working people too much, i don’t know! rent, car payment, insurance, health insurance, electricity that keeps going up, gas prices that keep going up…

  3. cheryl says

    It seems every time I want to check out something that interestes me, or to even get a coupon for a product, I have to “like” them on FaceBook. Not everybody uses FB, and I certainly don’t want to give all these groups/companies access to my FB info. This practice isn’t right.

  4. Julie says

    I’m a little PO’d that families that don’t work have a bigger budget than I do ($600/mo for 2 adults + 4 teens, and that includes all discretionary items from food to clothes). But thank you for the menu sample. I think the portion sizes must be awfully small – 6 eggs for 4 people is about 10 too few. And what are “leftovers”? 😉

    It’s an interesting place to start, and it certainly highlights that we desperately need to get people off of taxpayer assistance wherever possible.

    • says

      Lisa’s kids are young, like mine, and we also only use around 6 eggs when I’m preparing a meal with them-I actually have three kids, 2, 4, and 6. I’m sure our egg consumption will go way up as the kids get older :)

  5. says

    Love this blog!! We’ve been transitioning over to real food over here, too. I can’t imagine having $167/week to spend on groceries. That’s INSANE!!!

  6. says

    WHAT A BLESSING! Thanks so much for sharing. We have been trying to switch to all “real foods” as well and it has been interesting trying to break through what we think of as “normal” and try something new. Definitely going to print these out!

  7. says

    It’s like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you could do with some pictures to drive the message home a bit, but other than that, this is great blog. A great read. Ill definitely be back.

  8. Mary E.S. says

    This is just in time for me as I found out I’m diabetic 3 weeks ago. I’m on the Atkins diet for life from the looks of things.By the way,I haven’t had 160 dollars a week for food since we had our children. I agree with Tamika and wish we had that much to spend every week.

  9. says

    I just could not go away your web site prior
    to suggesting that I extremely loved the standard info a person provide to
    your visitors? Is gonna be back ceaselessly to investigate cross-check new posts


  1. […] 100 Days of Real Food – Free Meal Plans – … what I would feed my family if I could no longer rely on the processed packaged foods from the center aisles of the grocery store. … Go to the “Meal Plans” link on the 100 Days of Real Food Facebook Page; … We just made the switch to only real food … no processed junk at all … […]

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