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, 6 lunches, 7 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!



Breakfast: Pancakes with Blueberry Syrup – sub. maple syrup instead of sugar

Lunch: Taco Soup, salad, fruit

Dinner: Chipolte Sweet Corn Fettacchini


Breakfast: Strawberry Quinoa Parfait

Lunch: Cauliflower Crust Calzone

Dinner: Vinegar & Whiskey Steak with Baked Veggie Sticks – sub. venison for beef


Breakfast: Nut Butter Granola with homemade yogurt

Lunch: Turkey Melts with homemade pesto

Dinner: Lemon Baked Salmon with Asparagus and Rice


Breakfast: eggs, toast, cottage cheese, peach slices

Lunch: Homemade Chicken Nuggets with homemade croutons and Fries

Dinner: Black Bean and Quinoa Enchilada Bake


Breakfast: Smoothies with leftover carrot muffins from Wednesday

Lunch: Pizza Poppers

Dinner: Minestrone Soup


Breakfast: Banana Nut Muffins – skip banana extract

Lunch: (out for lunch)

Dinner: Bacon Wrapped Salmon Cakes with Asparagus and Lemon Garlic Brussel Sprouts – sub. turkey bacon


Breakfast: Egg and Tomato Breakfast Melts – use whole egg

Lunch: Chicken Salad Sandwiches – skip the apple

Dinner: Shrimp, Kale and Wild Rice


Lemon Blueberry Cheesecake Bars

Peanut Butter and Banana Oat Bars – sub honey instead of truvia, use regular peanut butter with some oat flour