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: Leftover Sweet Potato Oatmeal Muffins from last Thursday

Lunch: Taco Salad

Dinner: Leftover soups or chili from Friday and Saturday

Monday

Breakfast: eggs, toast, cottage cheese, peach slices

Lunch: PB&J, yogurt, nuts

Dinner: Tuna BBQ

Tuesday

Breakfast: Nut Butter Granola with homemade yogurt

Lunch: Veggie Quiche with homemade pie crust (gluten/grain-free option here)

Dinner: Spaghetti with Maple Butter Brushed Acorn Squash as side – sub. in pure maple extract instead of almond

Wednesday

Breakfast: Carrot Cake Muffins

Lunch: Chicken Tacos – sub. arrowroot for tapioca flour

Dinner: Garlic Brown Sugar Flank Steak with Chimichurri and Quinoa Patties

Thursday

Breakfast: Smoothies with leftover carrot muffins from Wednesday

Lunch: Turkey Cheese Rollups, Applesauce, Carrots and homemade Ranch Dressing

Dinner: Nachos

Friday

Breakfast: Apple Pie Crockpot Oatmeal

Lunch: (out for lunch)

Dinner: Chicken and Mushrooms, Mashed Cauliflower, and small side salad

Saturday

Breakfast: Overnight Cinnamon Rolls

Lunch: White Bean & Kale Soup

Dinner: Asian Ribs, Baked Potato, Glazed Carrots & Peas – sub. organic soy sauce for regular and this 5 spice blend

Snacks

Popcorn

Lime & Coconut Energy Bites