Free Weekly Real Food Meal Plan: March 16-22

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: Double Blueberry Muffins with Blueberry Banana Green Tea Smoothie

Lunch: Homemade pizza, salad, fruit

Dinner: Thai Chicken Wraps


Breakfast: Spinach Pancakes – I think I’ll juice my spinach instead of adding the leaves in

Lunch: Curried Zucchini Soup – part of Holistic Squid’s Real Food Meal Plans

Dinner: Pesto Baked Salmon and Garlic Cilantro Rice


Breakfast: Leftover muffins from Sunday

Lunch: Quesadillas

Dinner: Chicken Quinoa Broccoli Casserole


Breakfast: Peanut Butter Banana French Toast

Lunch: Loaded Grilled Cheese Sandwich, cottage cheese and peaches

Dinner: Chicken Caesar Salad


Breakfast: Soaked Oatmeal

Lunch: Apple Cinnamon Honey Pinwheels

Dinner: Healthy Chicken Fettuccine


Breakfast: Granola Cereal

Lunch: (out for lunch)

Dinner: Artichoke Chicken Pasta


Breakfast: Eggs, toast, and fruit

Lunch: Tuna Salad Sandwich

Dinner: Hardy Lentil Soup


Banana, Blueberry, or Strawberry Sorbets

Apple Pie Dip & Cinnamon Sugar Chips

  1. Juli says:

    Thank you so much! I wish I had found your blog earlier. Since yesterday I have spent my nursing sessions perusing your posts and they are all so helpful. I am a mama to three beautiful little girls (4 and under) and I’ve been struggling lately. Anyhow, this meal plan is wonderfully kid friendly and I think this will work for everyone so I’m excited to give some of the recipes a try. Breakfast and lunch are my biggest struggles lately and you have definitely given me some new ideas. Thanks!

    • Meagan says:

      You’re so welcome. I think breakfast and lunch tend to be the biggest struggles for lots of mamas. Glad you’re finding some great ideas here!

  2. Tarin says:

    Thank you so much for posting this! It’s so hard to find healthy simple meals that the kids might try too! I have 2 picky toddlers and my husband and I both work full time outside of the home. Most of these look like perfect weeknight dinners for us! I hope you continue posting your meal plans in the future!

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