100 Days of Mini-Pledges

14 "Real Food" Mini Pledges...baby steps for cutting out processed food!We took our own pledge for 100 days in part to convince others that they could follow our same “real food” rules for only 10 days. We realize not everyone is keen on the idea of going “cold turkey” with the 10 Days of Real Food pledge though, which is why we also developed 14 weeks of mini-pledges. If taking baby steps is more your speed then check out the weekly “real food” challenges detailed below.

If you’re interested in giving these weekly challenges a shot you could start at the beginning or go in your own preferred order. You could also build each week on top of the next or simply tackle one weekly challenge at a time. Our hope is if you take these mini-pledges (or the 10-day pledge) that you’ll gain a new perspective from the experience and make at least some positive long-term changes as a result. No matter what though…these pledges will get you to start reading ingredient labels (if you don’t already)!

14 Weeks of “Real Food” Mini-Pledges:

  • Week 1: Two fruits and/or vegetables per meal – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
  • Week 2: “Real” beverages – Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup). One cup of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
  • Week 3: Meat – All meat consumed this week will be locally raised (within 100-miles of your hometown). Meat consumption will also be limited to 3 – 4 servings this week, and when it is eaten meat will not be presented as the “focal point” of the meal. Instead meat will be treated as a side item or simply used to help flavor a dish.
  • Week 4: No fast food or deep-fried foods – No fast food or any foods that have been deep-fried in oil.
  • Week 5: Try two new whole foods – Try a minimum of two new whole foods that you’ve never had before.
  • Week 6: No low-fat, lite or nonfat food products – Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”
  • Week 7: 100% Whole grain – All grains consumed must be 100% whole-grain.
  • Week 8: Stop eating when you feel full – Listen to your internal cues and stop eating when you feel full.
  • Week 9: No refined sweeteners – No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice. Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
  • Week 10: No refined oils – No refined or hydrogenated oils including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine, and grape seed oil.
  • Week 11: Eat local foods – Eat at least 1 locally grown or raised food at each meal. This includes, but is not limited to: fruits, vegetables, eggs, grains, nuts, meats, and sweeteners like honey.
  • Week 12: No sweeteners – Avoid all added sweeteners including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat, splenda, stevia, agave, fruit juice concentrate, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
  • Week 13: Nothing artificial – Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and colors.
  • Week 14: No more than 5-ingredients – Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients

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  1. Kathy |

    I thought I had seen a way to tag 100 days in the private Facebook page so your team would see it. Was it #100days ?

    • Amy Taylor (comment moderator) |

      Hi Kathy. It is #100DaysPledge. :)

  2. Heather |

    I don’t see where to sign up for the 14 day mini pledge. Can you help please?

  3. |

    I love your article. I plan on following your plan and tracking my progress on my website. Thanks!

  4. Chelsea |

    Quick question about sugars. I make my own kombucha and water kefir. I have to use real sugar. It would harm the culture to use anything g else. Most of it is used up in the fermentation process but what is your stance on this?

  5. Amy Taylor (comment moderator) |

    Hi Chelsea. I am a big fan of kombucha…converted just this year. If you are making it yourself and aren’t adding any other sources sugar, it is fine.

  6. Emily Lynch |

    Can you please tell me what’s wrong with stevia. I thought it is a natural herb. The stevia I use is 100 0/0 stevia leave extract. Thank you

    • Amy Taylor (comment moderator) |

      Hi Emily. If you are using a pure extract, it is probably just fine. The problem with stevia is in the packaged stuff that is mixed with chemicals and other artificial sweeteners.

  7. Colette |

    Hi Lisa,
    My food blogging daughter has challenged our whole family including husbands and boyfriends, to complete your challenge. We are looking forward to it (some of us more than others!) You’re website looks great. Thanks, Colette

  8. |

    I often have anxiety around what i’m eating and am always worried that i’m poisoning myself with the “food” i’m eating, so I’m conscientious sometimes to a fault. Looking at this list, it’s become clear to me that my family and I eat pretty darn well and that I should just cool it and allow us our indiscretions. lol. If a marshmallow here or there is all i’ve got to worry about I think i’m doing alright. :)

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