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: Pineapple Mango Smoothie & leftover Sweet Potato Oatmeal Muffins from last week

Lunch: Spaghetti, salad, fruit, garlic bread

Dinner: Black Bean Spinach Mushroom Burritos

Monday

Breakfast: Scrambled Eggs, Toast, Homemade Yogurt

Lunch: Turkey Ranch Club Wrap

Dinner: Loaded Potato Soup

Tuesday

Breakfast: Homemade Soaked Cream of Wheat

Lunch: Grilled Cheese with avocado, onion, tomato

Dinner: Homemade Pizza

Wednesday

Breakfast: Soaked Oatmeal

Lunch: Mexican Quesadillas with black beans, onions, avocados, tomatoes

Dinner: Crockpot Chicken Wild Rice Soup

Thursday

Breakfast: Sourdough Crepes with Whipped Coconut Cream – sub. raw milk cream

Lunch: Chinese Orange Chicken & Rice

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

Friday

Breakfast: Kefir Granola with Berries – sub. homemade yogurt for kefir

Lunch: Chicken Ceasar Salad

Dinner: Chicken Stew with Butternut Squash and Kale

Saturday

Breakfast: Overnight Cinnamon Rolls

Lunch: Beef Tacos

Dinner: Wild Mushroom and Venison Stroganoff

Snacks

Kale Chips

Chocolate Nut Butter Bananas