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: Pancakes with Blueberry Syrup – sub. maple syrup instead of sugar
Lunch: Taco Soup, salad, fruit
Dinner: Chipolte Sweet Corn Fettacchini
Monday
Breakfast: Strawberry Quinoa Parfait
Lunch: Cauliflower Crust Calzone
Dinner: Vinegar & Whiskey Steak with Baked Veggie Sticks – sub. venison for beef
Tuesday
Breakfast: Nut Butter Granola with homemade yogurt
Lunch: Turkey Melts with homemade pesto
Dinner: Lemon Baked Salmon with Asparagus and Rice
Wednesday
Breakfast: eggs, toast, cottage cheese, peach slices
Lunch: Homemade Chicken Nuggets with homemade croutons and Fries
Dinner: Black Bean and Quinoa Enchilada Bake
Thursday
Breakfast: Smoothies with leftover carrot muffins from Wednesday
Lunch: Pizza Poppers
Dinner: Minestrone Soup
Friday
Breakfast: Banana Nut Muffins – skip banana extract
Dinner: Bacon Wrapped Salmon Cakes with Asparagus and Lemon Garlic Brussel Sprouts – sub. turkey bacon
Saturday
Breakfast: Egg and Tomato Breakfast Melts – use whole egg
Lunch: Chicken Salad Sandwiches – skip the apple
Dinner: Shrimp, Kale and Wild Rice
Snacks
Lemon Blueberry Cheesecake Bars
Peanut Butter and Banana Oat Bars – sub honey instead of truvia, use regular peanut butter with some oat flour
Thanks for including my Lemon Blueberry Cheesecake Bars! I hope enjoy them as much as we did!
Oh yes! They were a huge hit!
I linked to this in my March Real Food Monthly Meal Plan. This menu looks so tempting.
Thanks Melissa!!
Great ideas! Do you have a weekly budget that you try and stick to? Or do you know roughly how much you spend to prepare your meals? Thank you!
Thanks, and wow. I actually don’t know how much I spend on average. Our grocery and household needs all go in together so I’m not certain I’d know how much was what. I know it would be smart to track that, but right now we aren’t needing to track our budget really closely so I don’t bother with it. Now if we kept going way over every month somewhere in our spending… I’m sure I’d track things better then. Sorry I couldn’t be of more help! My friend Kristin over at LiveSimply.me prepares all real food meals too and she tracks her budget. I think she shares that info on her blog too. You may wanna check there.
Thank you so much Meagan… I am thrilled to see you have meal plans on your blog now!! I have followed you for so long now and feel like we have so much in common! I have 6 young boys and also homeschool them. We are always dealing with snacks and needing more healthy options! Ive also struggled with trying to really use other meal planning services… Like you’ve said. I’m so excited to try out your menus… Thank you for sharing with us!! ?
Nice to meet you Leah! These meal plans are fairly old, and I only did them for a couple months. No matter, I hope what I have here will help you!