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!

Enjoy!!

Sunday

Breakfast: Sweet Potato Oatmeal Muffins with Sweet Potato Smoothie – sub. olive oil and cream in

Lunch: Taco Salad

Dinner: Broccoli Cheddar Soup

Monday

Breakfast: soaked banana pecan oatmeal

Lunch: Quiche

Dinner: Shrimp, Kale, Wild Rice

Tuesday

Breakfast: bacon, eggs, toast, fruit

Lunch: Chicken Flautas

Dinner: Mustard Roast Beef with Kale and Wild Rice Casserole

Wednesday

Breakfast: Leftover Muffins from Sunday, banana, yogurt

Lunch: Spinach Artichoke Feta Quesadillas

Dinner: Shrimp Avacado Corn Salad

Thursday

Breakfast: Egg and Tomato Breakfast Melts

Lunch: Pizza Wheels

Dinner: Chicken Penne Pasta

Friday

Breakfast: Granola Cereal

Lunch: (out for lunch)

Dinner: Stuffed Bell Peppers, Mashed Potatoes, Parmesan Green Beans

Saturday

Breakfast: Blueberry Quinoa Parfait – sub. in blueberries

Lunch: BBQ Chicken Salad with Homemade BBQ Sauce and Homemade Ranch

Dinner: Stuffed Zucchini – leave veggie or sub. ground beef in

Snacks

Quinoa Baked Zucchini Chips – use left over quinoa from the week

Cinnamon Apple Fruit Leather