free weekly real food meal plans

I’m a busy mama of 3 (almost 4) little boys so I try to find meals that are healthy, not too time consuming, use minimal ingredients that are common, and are delicious so my sometimes picky kids will eat them.

These meal plans are traditional whole food style plans meaning they are not vegetarian, gluten-free, or dairy-free in general although you will find some of those types of recipes here and there. You will find 7 breakfasts, 7 lunches, 6 dinners (one night out), and 2 snacks each week as well as links to the recipes I personally use from around the web!

My hope is that these free meal plans will help you if you’re new to meal planning or new to eating real foods. I hope they help you see how someone else is doing it as well as help you to save time and feel good about what you’re making your family. Now don’t forget, I’m not perfect. I’m still learning, but hopefully through it all, we can learn and grow together and hold each other accountable. Also keep in mind that there are times where I’ll substitute ingredients found in these recipes. If that is the case, I’ll try to let you know.

If you wanna learn more about my views on nutrition, real foods, and meal planning, be sure to sign up to my Letters To Natural Mamas. I share a lot of my real food story as well as how I do things there. If you wanna view all my free weekly real food meal plans, they’ll all be right here, and if you wanna pin the following recipes easily, just visit my Real Food Pinterest boards right here!

Enjoy!!

Sunday

Breakfast: Blueberry, Banana, Green Tea Smoothie and Blueberry Muffins

Lunch: Tomato Basil Pizza Dip, Sliced Veggies and Homemade Ranch Dressing, and fruit

Dinner: Slow Cooker Balsamic Chicken – use whole chicken and make homemade chicken stock from leftovers

Monday

Breakfast: Nut Butter Banana French Toast

Lunch: Strawberry Cream Cheese Pinwheels

Dinner: Almond Crusted Fish with Fried Cabbage

Tuesday

Breakfast: Breakfast Cupcakes

Lunch: Turkey Sandwiches, Homemade Cottage Cheese, Apple Slices

Dinner: Chopped Thai Chicken Salad Wraps

Wednesday

Breakfast: Leftover Blueberry Muffins from Sunday

Lunch: leftover Breakfast Cupcakes from Tuesday

Dinner: Crockpot Beef Burgundy – sub. arrowroot for corn starch

Thursday

Breakfast: Sweet Potato Oatmeal Muffins – sub. olive oil, heavy cream, & honey

Lunch: 7 Layer Mexican Dip

Dinner: (out to eat at Earthfare, grocery shopping)

Friday

Breakfast: Nut Butter Granola with homemade yogurt

Lunch: Black Bean Soup – sub. soaked black beans for canned, chicken stock

Dinner: Beef Chili and Soaked Cornbread

Saturday

Breakfast: eggs, toast, bacon

Lunch: Tomato Soup and Grilled Cheese

Dinner: Steak, Baked Sweet Potato, Fried Cabbage, Side Salad

Snacks

Toasted Chickpeas

Strawberry Cheesecake Bites – sub. homemade whipped cream, honey as sweetener