14 Days of Real Food Menu Ideas

real food menu ideas

It is hard to break old habits. One way I found success kicking the sugar habit was to replace it with healthy options in my home. If it wasn’t around I wasn’t tempted to make unhealthy choices throughout the day.

If you are just getting started with the sugar challenge I’ve compiled fourteen days of sugar free meals to help you plan your menu.

A few of these meals might need a small substitution to be truly sugar free (like replacing a white bun or white pasta) but for the most part here are 14 meals for breakfast lunch and dinner that are made from whole foods and natural ingredients to help you get started on your way to being Fit for Good!

Most of these meals are family favorites and you can repeat each dinner once to get a full month of meals for your family.

Real Food Breakfast Recipes

  1. Egg casserole in muffin cups 
  2. Eggs (no recipe needed) – mix in cheese, vegetables, or meat for variety. 
  3. French Toast (use homemade bread)
  4. Grain Free Apple Pancake Rings
  5. Apricot Breakfast Bars
  6. Peanut Butter Banana Smoothie
  7. Easy Vegetable Egg Souffle
  8. Baked Oatmeal Cups
  9. Breakfast Quesadilla
  10. Homemade Bagels
  11. Oven Baked Omelet
  12. Breakfast Pizza
  13. Sweet Potato Cakes
  14. Cheesy Ham and Potato Strata

Real Food Lunch & Snack Ideas

  1. Baked Kale Chips
  2. Baked Sweet Potato Chips
  3. Homemade Lara Bars
  4. Butternut Squash Soup
  5. Creamed Turkey on Toast
  6. Cuban Chicken Salad (omit chips)
  7. Chicken Lettuce Wraps
  8. Salmon Burgers
  9. Sweet Potato Tuna Burger
  10. 10-Minute Mediterranean Chickpea Salad
  11. Easy Chicken Tenders
  12. Strawberry Spinach Salad
  13. Homemade Hot Pockets
  14. Whole Wheat Mac & Cheese

Real Food Dinners

  1. Whole Chicken in a Crock Pot
  2. Spinach and Artichoke Veggie Pizza
  3. Meatloaf Cupcakes
  4. Lemon Garlic Tilapia
  5. Rice and Bean Stuffed Peppers
  6. Easy Jambalaya
  7. Healthy Hamburger Helper
  8. Sweet and Spicy Crock Pot Chicken
  9. Pork Carnitas (Slow Cooker)
  10. Mediterranean Chicken 
  11. Crock Pot Beef Stroganoff
  12. Crock Pot Italian Roast with Peppers
  13. Swedish Meatballs
  14. Chicken Parmesan Pasta
  15. Chicken Pot Pie

More Fit For Good

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5 Simple Ways to Menu Plan

Many people I meet think they are spending too much on groceries every month. Years ago I was in the same position, spending over $800 dollars a month to feed a family of six.

My biggest problem, lack of planning. I would go to the store each week with a small list of essentials- milk, diapers, bread and come home with hundreds of dollars worth of food we didn’t need. This food would then sit in my fridge and pantry for weeks because I didn’t have a plan to use it.

Many people think they are spending too much on groceries. Years ago I was in the same position, spending over $800 dollars a month to feed a family of six.  My biggest problem, lack of planning. I would go to the store each week with a small list of essentials- milk, diapers, bread and come home with hundreds of dollars worth of food we didn't need. This food would then sit in my fridge and pantry for weeks because I didn't have a plan to use it. Once I started menu planning I was able to cut my grocery bill in half!

Then one day, when we decided to get serious about our finances, I realized that even though I didn’t have an income, I could help reduce our spending. The first area I examined (after cutting cable) was the grocery budget. I didn’t have any idea how much I was spending each month, but I was sure I could spend less if I just had a plan.

It was then that I learned about menu planning. I started creating weekly meal plans for my family and shopping lists based on the meal plan. I am sure it is no surprise that my monthly grocery budget was drastically reduced, immediately.

Menu planning had another unintended consequence to our family’s budget. We ate out significantly less, thereby saving our family more money and improving our nutrition. Having a meal plan meant less “oh no, it’s 5 o’clock and I don’t know what to make for dinner” moments that resulted in take-out pizza or the drive-thru.

A menu plan meant I was saving money, my family was eating better, and there was less stress at meal times. I sometimes wonder how I went so long without planning. You know what they say,

Those who fail to plan, plan to fail.

If you are struggling in this area, here are 5 Simple Ways to Menu Plan.

Ask Your Family

If you want to have a successful plan, ask your family what they like to eat. If no one is eats what you prepare your menu planning will be in vain. Every few months I poll my family and ask them to list their favorite meals. I try to incorporate their favorites into my weekly plan. While I can’t accommodate every person every week, if they know I am considering their preferences in my planning they are better eaters throughout the week.

Make a Meal List

I have about forty meals on my list. One afternoon last year I sat down and made a list based on preferences, nutrition, cost, and convenience. Whenever I am having trouble thinking of a meals I go back to my list. Depending on the budget, or other meals I’ve planned, I choose a few off the list. On weeks that I’m really not motivated, I pick all the meals off the list. This list takes the thinking out of planning.

Make a Weekly Outline

I create a weekly meal outline instead of assigning meals to specific days of the week. This works well for our family due to my husband’s work schedule and the fact that with eight people in a house things are always changing. If a doctor’s appointment comes up, that might be a good night for the crock pot meal or if we are going to be home all day I might make the more involved meal on that evening.

Being flexible with my meal planning has allowed me to be successful with the implementation of these meals.

Create Themed Meal Nights

If you are really struggling with meal planning consider creating themed nights. For example:

  • Monday: Pasta
  • Tuesday: Ground Beef
  • Wednesday: Chicken
  • Thursday: Mexican
  • Friday: Leftovers
  • Saturday: Breakfast for dinner
  • Sunday: Meatless meal

This works well for families that have a set schedule as well as for families who need a strict routine. I have child who asks what we are having for dinner before he puts the first bite of breakfast in his mouth. Some children do better when they know what to expect and themed nights can really help with mealtime struggles.

Just Do It

The hardest part of menu planning…. getting started. Then make a plan. Here is a basic printable menu plan that you can use to get started.

Set aside 30 minutes a week (maybe 45 minutes if this is your first time) to create a menu plan and a shopping list. Sometimes you can create a menu plan just by shopping your freezer and pantry, other times you can create a plan based on your weekly sales flyers.

Menu planning is really quite simple and once you start you’ll wonder why you waited so long to begin.

Get Help

Okay, I realized I said five simple ways, but after years of teaching menu planning classes and talking to hundreds of home managers I realized that sometimes it is cheaper to pay for a low cost menu planning service than to not do it at all.

Here are a few meal planning services and resources I would recommend if you need help getting started.


I like eMeals because they allow to pick your plan based on family size, grocery store, or dietary needs. The recipes are easy to make and the ingredients are easy to find in the store.

They offer a variety of plans including paleo, clean eating, low calorie, kid friendly, budget friendly, gluten free, vegetarian and more.

Every week you receive your meal plan in your inbox as well as a shopping list. It makes menu planning extremely easy.

They offer a 14 day free trial and monthly fees range from $5-$10 a month.

Sign up for a free 14 day trial here.

Plan to Eat
Simple Meal Planning - Plan to Eat

Plan to Eat is an online menu planner that uses your recipes, scheduled for the days you want them.

It automatically makes your grocery list, organized the way you like to shop, using the recipes you’ve selected. Plan to Eat makes it easier to eat real food, prepared at home, with your family gathered around your own table.

This is a great program if you are on a very specific diet or have picky eaters because you are pulling from your own favorite recipes.

They have a 30 day free trial and the monthly fee is $4.95 a month of $39 for the entire year.

Sign up for your free trial here.

$5 Meal Plan

Try $5 Meal Plan Today!

The $5 Meal Plan is a meal planning service from $5 Dinners. Meal plans include five dinner entrees with sides.  Each week they include one freezer friendly, one slow cooker, and one 20-minute meal.

Also included is one lunch and one breakfast, plus a random goodie each week – sometimes it’ll be a dessert, sometimes a beverage, and sometimes it’ll be a snack (sometimes more than one!) – Treat yourself to something fun!

Meals in this meal plan cost less than $2 a person, so this is definitely a budget friendly option.

The $5 meal plan is (you guessed it) $5 a month.

They offer a free four week trial, sign up for your trial here.

The Scramble

The Scramble is a weekly meal planning subscription service that provides meals, side dishes, and a shopping list. You can customize your weekly meal plan by swapping out recipes with their recipes or your own.

Your shopping list is automatically updated when you swap out recipes.

The price ranges from $4-$10 a month depending on the length of your subscription.

The offer a 14 day free trial, you can sign up here.

Easy Breakfast Stations

DIY Breakfast station...making life easy for mom and healthy for the kids. 60+ days of self-serve br

If you need a little help in the morning check out this breakfast station idea. The basic idea is that your breakfasts are set up and ready to go so the kids can help themselves to a healthy breakfast. There is a free version, and a paid version that is $3.99.

Save Money. Better Nutrition. Less stress. What’s holding you back from menu planning?

See all of our Meal Planning Resources here!

This post may contain a link to an affiliate. See my disclosure policy for more information.

$5 Meal Plan Service on Sale Today Only

You’ve probably seen me talk about the Costco Meal Plans created by my really good friend, Erin from $5 Dinners. Well, did you know that Erin and another great friend, Jim, have created a fantastic meal plan service to help you spend less time thinking, planning, and preparing grocery lists and meal plans while spending more time doing anything else?

5 Meal Plan service

About the $5 Meal Plan Service:

We will save you money, save you time, and save you the stress of having to spend hours each week planning your meals instead of enjoying quality time with your family, unwinding with your favorite show/book/beverage, or whatever else you’d rather be doing!

What You’ll Receive:

Each Friday you’ll receive that week’s meal plan, complete grocery shopping list, and full recipes for:

  • 5 Dinner Entrees with sides (with at least one freezer friendly meal, one slow cooker meal, and one 20 minutes meal)
  • 1 Lunch Recipe
  • 1 Breakfast Recipe
  • 1 or 2 Dessert, Beverage and/or Snack recipes

All the dinner recipes are designed to feed a family of 4 for about $5 each with the other meal recipes even cheaper!  There are currently two different meal plan options with a regular plan and a Gluten-Free plan.

Want to see a sample menu?  Download it for free here!

How Much Will You Pay?

There are three ways to purchase the meal plan: a monthly subscription, a 6 month subscription or with an annual subscription.  The annual subscription offers the best savings!

However, TODAY ONLY, the 6 month (less than $4/month) and 12 month (less than $3.50/month) subscriptions are on sale for 14% off in honor of Cyber Monday 2014.  See below to know how much you’ll save!

5dmp cyber sale

Get the peace of knowing what’s for dinner with a meal plan and grocery list service done FOR YOU!

Sign up today for the $5 Meal Plan service to maximize your savings!

This post may contain a link to an affiliate. See my disclosure policy for more information.

eMeals: 2 Week Free Trial

Wouldn’t it be nice if someone did your meal planning for you for the next two weeks? Wouldn’t it be even nicer if they did it for free? With eMeals these next two weeks are handled!

Meal Planning Made Simple

eMeals Free Trial

If you have never tried eMeals out before now is the time. Right now they are offering a free two week trial and all you have to do is sign up.

eMeals allows you to pick a food style, your family size and even your favorite grocery stores. With your selections they will put together a customized shopping list, meal plan and recipes! It is so easy to use and they offer so many plan options.

  • Gluten Free
  • Paleo
  • Gourmet
  • Kid Friendly
  • And many more!

Planning out the meals like this doesn’t just save time but you also end up saving a lot of money. What are you waiting for?  You can sign up here right now!

If you like the idea of saving money with meal plans check out this amazing 21 freezer meal plan!

This post may contain a link to an affiliate. See my disclosure policy for more information.