The first “real food” mini-pledge is here, and we are just thrilled with all the positive feedback that we’ve gotten about these little challenges so far! And just to make sure we start things off on a good note we are not going to ask you to give something up during this first week, but instead ask that you add something to your diet. So here’s your first real food “mini” challenge, which will start on Monday…
Week 1: March 14 – March 20 – Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.
To be honest this would even be a challenge for us, which is why my family is going to do this first pledge along with you. I always try to have at least one fruit or vegetable with every meal, but having two doesn’t happen quite as often. I know there are also plenty of people out there who eat meals without any fruits or vegetables at all. And the reason we ask that you buy organic produce is because it is more nutritious (due to the fact it is grown in a more nutritious soil), and you won’t be consuming chemical pesticides and fertilizers along with it (which is absorbed by conventional produce). This first week is also a perfect opportunity to involve others in your household…especially your children! But before you get started make sure you stock up this weekend on a big bowl of fresh organic fruit so everyone can easily grab it even when they are on the go.
The whole point of this particular challenge is for you to displace something else that you would normally eat (like chips or fries or even crackers) with some colorful produce. So for those that are worried about the extra expense of organic fruits and vegetables try buying more produce INSTEAD of something else that you would normally buy. And also consider buying frozen organic produce, which is a wonderful alternative to fresh and usually much cheaper (although it is unfortunately not always as tasty). Please be aware though that there are two things that do not count for this particular challenge: dried fruit (like raisins) and fruit juice – sorry about that!
So with that being said, here are some tips and meal ideas to help you survive the week…
- For breakfast…
- Put some small bits of fruit in your cereal or oatmeal (like frozen blueberries or bananas), and also have some fruit (like apples or pear) on the side
- Mash up some bananas to go inside your pancake batter and offer a second fruit like grapefruit on the side
- Make an omelet with chopped bell peppers inside and have some fruit to go along with it as well
- Have a smoothie with your breakfast especially if you have to run out the door…you can easily throw in a lot of different fruits (and even veggies like spinach)
- For lunch…
- Try making a sandwich or wrap with a veggie inside (like cucumber or lettuce or avocado) and also have some fruit on the side
- Cut up some raw veggies that you can dip into something like hummus
- Soups are often packed with veggies and would be easy to heat up (or take to work) if you had some leftover from dinner the night before
- If you are going out to lunch consider bringing a banana or apple with you (or eat it beforehand) to supplement your meal…restaurants don’t usually offer very many fruit items on their menu
- For dinner…
- Have a salad with your dinner as well as a side of veggies
- Make a one-dish meal like pasta, stir fry, or quesadillas where you can easily mix in a variety of vegetables
- Eat two vegetable sides instead of a starch like rice
- Consider adding fruit to your dinner…I always think of dinner as a time to have veggies, but fruit would often be a good addition as well
- Recipes that incorporate two or more veggies/fruit…
- Fruit Smoothie or PB&J Smoothie
- Farmer’s Market Stir Fry
- Caprese salad
- Sweet Potato and Apple Side
- Fajitas
- Tomato Corn and Black Bean Side Salad
- BLT Sandwich
- Jambalaya
- Quiche (with two diced veggies mixed into the egg)
- Salad with a Twist
The key with produce is to go for variety and color, and you might even want to try something new. For each new mini-pledge (including this one) it will be up to you to decide if you want to sign up for just one meal, one day, or for the entire week. Some of the upcoming pledges will truly be a challenge for only one meal, but (just being honest here) I don’t think this is one of them. So I highly encourage you to take on this pledge for the entire week, which again will start on Monday, March 14 and end on Sunday, March 20.
To take the Week 1 Mini-Pledge: Please leave a comment below with the number of adults and children in your household that will take this on, and also share if you will do it for one meal, one day, or the entire week. There is just something about putting it in writing that makes it official!
We wish you luck!
Thank you for the website! Starting late but taking the challenge.
Better late than never!!! The 100 day pledge seemed a little overwhelming for me, but the mini-pledges will be do-able. I may not even tell my family–I will just make small changes they won’t even notice!
We are a family of five (three of them are under four) and even though we are late to the game so to speak, I am hoping we will be able to participate starting next Monday. love the idea of mini-pledges as to give us time to clean out our pantries and freezers. Since I am a stay at home mom, the kids and I will be participating in this challenge for every meal and I will make sure that we pack healthy snacks when we do go out.
Getting started a little late on this, but my family is still easing into the “real food” challenge and this seems like a great way to start. We’re going to start the challenge tomorrow (Thursday) and follow it for three days until the end of the week before starting the next mini-pledge.
Two adults and three kids. We’re starting a little late on the challenge, but excited to ease in to things. We’ll be taking the challenge all week long. Thanks!
Most of my family is looking forward to doing the mini challenges. There are 6 of us (2 adults, 4 kids) participating this week. Started the challenge this past Monday and will be following through for the entire week. We did the 10 Day Pledge a short while back then took a break…which I wish we had not done. Getting back to eating “Real Food” is going to be such a blessing. I am so glad I found your blog!
I love your blog and am very motivated by it, especially the budget section. My husband and I have been making gradual changes for the better with our food choices since our 23-month old son was born. We find it expensive but worth it overall, and I’m trying now to use some of your budgeting tips to make it more affordable. So yeah, this is right up my ally, and I bet I could learn more from the mini-pledges, which I am intending to try. I have a question with the very first one, though, and I’d love some input.
I have NO problem getting enough fruits and veggies in daily because I love them. There is always at least one in my meal if not two or even three! This mini pledge seems challenging to me because I usually use fruit and veggies as snacks throughout the course of my day, sometimes thrown in with protein if I need it. I’m not sure eating two per meal PLUS more as snacks is what I want to do. And if I didn’t have them as snacks, then what would I eat for snacks instead…? Maybe I should skip this one, but what I’d really like to do is add the fruits and veggies to my meals to do the mini pledge and learn to try (and love?) some new healthy snacks. So I’m open to some suggestions if anyone has any for me!
My typical snacks:
apple/peach/pear (maybe with cheese or nuts)
banana (maybe with nut butter)
baby carrots/cucumber/celery (maybe with hummus or nuts)
*adding, in case it isn’t obvious, that it’s 2 adults and 1 toddler in our household
Just me for now, for 5 days. This is the first pledge I’ve actually committed to, though I’ve been making changes for the better here and there since I found this blog!
Also, for Cady. You could try grains for a snack during the time you are eating your fruits and veggies with meals. Like Lisa’s granola cereal with yogurt, or her banana bread, or even whole wheat toast with butter and fruit spread or with peanut butter or with melted cheese.
As long as you get the fruits and veggies (6 a day) it doesn’t matter if you do it with meals or snacks, but here are some other snack ideas for you! http://www.100daysofrealfood.com/real-food-resources/#snacks
I will be joining in this week with my 2 girls (5 & 2). Not sure if hubby will try it. I’m concerned how much produce we will need and how to keep everything fresh.
I don’t know if my last comment posted. 2 adults and one toddler will begin on Monday!
2 adults and 3 children will be starting this week…this will be interesting!
I really like the idea of healthy life style. It is important for me as mom of three children that grow very fast and also a well being of my husband ( that I really care about) and of course myself. I think it is very important to give it a try, but in baby steps. I rather do little steps and then jump forward and accomplish the goal. I wish every one good luck! we all need one !
I am in!!! And Week 1 is even do-able the week of Christmas… WOOHOO!!! I happened on your site without really knowing I needed it. I watched Food, Inc… I AM READY! Thanks =)
Myself, my husband and four year old will be starting this next week officially, but I do plan to start incorporating these things now.
Here we go! First week of January, and first week of mini-pledges. Here’s to a healthier, happier 2012!
Want to start the new year off right so we will be doing these pledges. Excited to give it a try!
I am starting this mini-pledge thing tomorrow. Really looking forward to it!
Our household has decided to take the 100 days challenge starting with the new year. So we’ve taken this pledge fro this week. We also intend to “build” each week to baby step our way into transforming our habits. So it’s 2 adults and 2 kids.
Here we go! We are also a family of 4- 2 adults and an 11year old and 1-1/2 year old. Went shopping with the kids today and said pick out all the fruits and veggies you want. =) We are going to try each mini-pledge for a week and build one pledge on the next.
Starting the 100 days of mini-pledges on Monday. It’s just me. A friend recommended South Beach but I’d rather go with real food, watch portions and still feel satisfied!
My husband and I are starting this 1st challenge this coming Monday. I’m doing my real planning and it’s somewhat a challenge. Looking forward to shopping tomorrow at the farmers market. Still have to discuss with my husband if we’re gonna do the whole challenge. Been slowly transitioning to whole food eating since last year.
We are a family of 5, my mother, stepfather, myself and my two children, ages 15yrs and 9yrs. Just found your blog today and love it so far. We will be starting tomorrow. We are slowing eating more veggies and fruits and getting rid of the boxed and processed foods. Doing pretty good so far, but this will spur us along. Thanks!
I’ve been trying to clean up our eating for a while, but doing everything “right” at once seemed so daunting!
I’ll be doing this for 2 adults and 1 child. I’ll probably be the only one doing it full time as my significant is going to be tough to convince for the meals I don’t prepare and my daughter eats 2 meals at school (that I can’t really afford to prepare). Thankfully, her school actually provides a decent lunch and there are 2 fruit/vegetable offerings at each meal and at least 1 at snack times!
I’m starting the mini pledge tomorrow with my friend (I will be the only one in my household). I am so excited to try new things and learn better ways to eat! Thank you for putting this together!!!
Also… I will be doing the whole week
One adult, one child. We are starting first thing in the morning every meal. Change our eating so we can change our lives.
I absolutely love this. i have been wanting to do this for some time and have on my own for the last 2 months (Already down 21 pounds) This is just the guide I need.
Love this. You have put into words, and deeds, what I generally know and follow; but never consciously thought about as a plan or written down. But, I know I could be better and your “baby steps” make it easy to do.
Going to start Monday.
My husband, 9mo old (all table food/ baby-led-weaning), and I will be starting the first challenge this Monday, 2/12/2012! The plan is to continue on through all the challenges, trying to do them cumulative if we can. Some (like the oils challenge) will be trickier than others!
We’ll be doing it for the work week, and aiming for the weekend (but not forcing it).
We are starting week 1 and week 2 mini pledges today, February 14, 2012! We are two adults, 2 kids (ages 6 years and 19 months) and a baby on the way!! Love your site, thanks for all the great tips!!!
I’m starting this on Sunday and dragging my husband along with me. I’ve done my weekly menu and shopping list. I have two meatless dinners and a list that is 99% produce.
I started this on Sunday as a part of my “learn to eat healthy before I get married and feel the need to eat like my man” diet. I thought it would be easy… but will definitely need to work on my creativity. I got the food processor out for a smoothie in the morning. Thanks for the great challenge!
It’s Tuesday so I’m starting a little bit late, but have high hopes for the rest of the week! Hopefully making small changes will help me stick with it!
I am starting this tomorrow 2/22/12 for Lent. I plan on doing the full 14 weeks in order. Eventually I want to do the 10 day challenge. I think the mini challenges will work me up to the 10 day challenge.