Take 10-Day Pledge

Cut processed food out of your life by signing up for our free 10 Days of Real Food pledge! For a week and a half you’ll follow the same real food rules we followed during our 100-day pledge in 2010. If our family of four did it for 100 days, I am convinced anyone can do it for only 10 days! And what harm is there in trying?

Thousands of people all the way from Austin to Australia have signed up – to see how much the 10-day pledge has impacted their lives you can read some of their feedback here.

So get ready for a true wake up call on just how pervasive processed foods are in everyday life! We promise your new-found perspective will be worth the effort.

Benefits of Taking the 10-Day Pledge

Upon completing your goal we predict you will gain the following:

  • A first-hand, eye opening experience of how to identify the real food in our processed food world.
  • At least one improved health benefit such as having more energy, losing weight, improving regularity, or just feeling healthier overall.
  • The realization that some of those pre-packaged processed “food-like substances” don’t even taste that good compared to real food.
  • The opportunity to teach your children (if you have them), by example, the healthiest way to eat and enjoy the food mother nature has given us.
  • The ability to continue on with your life however you chose, but with the new knowledge of how and why to avoid processed foods. Hopefully your 10-day experience will convince you to consider making at least a few changes for life.

How to Take the 10-Day Pledge

  1. Review the rules that you must follow for the full 10 days. In case you need some more convincing you may also want to review 10 reasons to cut out processed food.
  2. Take note of the important resources on our Start Here page.
  3. Complete the form below including your start date. We recommend that you take at least a few days or longer to plan and prepare your kitchen with whole foods so you have enough to eat once your mission starts. Also, consider boxing away the stuff that might tempt you to break the rules – we want you to succeed!
  4. We also recommend that you spend a few moments reviewing our concise list of real food meal ideas on the Recipes and Resources page to help you plan what you’ll eat during your pledge.
  5. Don’t forget to update your facebook or twitter status to let your friends know that you are starting the 10 Days of Real Food pledge so they can provide you with support and accountability!
  6. Once you have completed your 10-day pledge visit the Real Food Graduates page to tell us about your experience.  We want to know how it went and keep track of how many people have come this far.

589 thoughts on “Take 10-Day Pledge”

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  1. I’ve adhered to your real food criteria unofficially starting January 1. I was just going to do 6 days with no added sugars, and quickly found out that meant giving up most processed foods and having to hunt for others like bread, sauce, and dressing that didn’t have any added sugars. So after day six I felt so amazing I couldn’t imagine going back to my old eating habits and have been eating real food ever since. I’ve experienced the expected weight loss and more energy etc. I now find a the satisfaction in eating whole foods that sugary, processed foods had always offered their empty promises. I could list dozens of benefits the new way of eating has provided. But the best reason is I have more patience and creativity with my children and a general feeling of contentment and better focus. after a month of real food, I don’t really have to think about any restrictions because I know what I can and can’t eat and I can actually trust my own hunger. There is no longer guilt involved in eating as when I used to binge on junk food. I’m excited to have found this website for ideas and inspiration. And excited that others have joined the real food way of life. Good luck…or should I say good health!

  2. Thank you!!! I’m going on day 11 of the Real Food challenge and I’ve already lost over 4 pounds. Before this challenge I have tried so many diets and fads with no movement on the scale. The past week and a half I have kept a journal and have really had no problem sticking with the plan. My 3 year old son is having better nights of sleeping in his own bed and fewer behavior problems since we have put him on this plan. In the beginning he was asking for his “usual” snacks but now he is starting to ask for the homemade granola bars and fruit. My husband is also sticking to the plan, at least while he is at home and I’ve started packing “to go” things for him to keep him on track at work. I can not believe how much better I feel and I have even had to dine out a few times in the 10 days but still managed to stick to the plan. I’m getting better about planning ahead when I know we won’t be able to eat at home. I’m not craving sweets or unhealthy snacks and I haven’t felt deprived at all. Thank you! thank you!

  3. Started the 10 day real food challenge yesterday. What I hadn’t anticipated at the time i signed up for the challenge was that i would also be starting a new job with a varied schedule. I have purchased my real food for the 10 days and a bit beyond. Yesterday I had no problem eating the right foods until I made one slip and had a small chocolate pudding after dinner. Today I have been firm in my not breaking my commitment to eat what is good for my body.
    It’s up hill from here and I have no doubt I can succeed.

  4. I have followed your posts on Facebook. I was wondering if it was your website that showed a day by day list of things to slowly remove from your diet. It started out with Day one: get rid of soda, day two: eat fruits and veggies. I can’t find the post anymore or if it was your wonderful website that posted it. TIA, Janet

  5. Im only 18 and I’m starting the 10 day challenge today! I’m hoping I can succeed and go much further than ten days. My main obstacle is the people I live with eat terribly and there is a lot of temptation. Also, my boyfriends mother is never in support of me trying to eat better and doesn’t understand that food these days are worse than ever. My parents raised me vegetarian and through my parents and 5 siblings there are 3 vegetarians, 2 vegans, and my father has now cut out dairy, sugar and processed foods. I hope I can do this and convince my boyfriend to try it out too!

    1. I started as a vegan at eighteen years old. I had little support from my family simply because they didn’t have resources to help me and they were all on the average American’s diet. That was fourteen years ago and today I find it fairly simple to adapt recipes and eat real foods. It takes time, trial and error, and it’s never perfect. However, it is doable. I applaud you in the start of your journey!

  6. We have been eating about 85% real foods for about 2 years now. It’s been a challenge but well worth it. The only problem is my husband. He’s pretty picky but he eats most of it while complaining :( At least my 4 kids don’t complain. I’ve been really lucky that they love fruits and veggies! I was told 2 years ago that I have osteopenia, high cholesterol and high triglycerides. So I really needed to change. My one big problem is DR. PEPPER. I can’t seem to kick the habit. Any suggestions on a replacement? I do drink green tea with some honey but that just doesn’t help. Thanks!

    1. Amy Taylor (comment moderator)

      Hi Robin. My family gave up soda by drinking sparkling water with a splash of 100% juice. My husband and I were 3 a day Coke Zero drinkers. It takes a little time to adjust but soon becomes habit. :)

    2. I’m breaking my Diet Pepsi habit the same way Amy suggested. Sparkling water with crushed berries, or a splash of juice, or a lemon. No, it’s not the same, but the fizz cuts the cravings and slowly, I’m finding that I enjoy the sparkling water.

  7. We’ve been eating mostly real foods for a couple of months. As of today, we’re ready for the challenge. 10 days. We can do it! My husband isn’t in, but he’s agreed to support me with the kids. The only things that he won’t agree to is milk (he prefers skim) and rice (he prefers white jasmine).

  8. I really want start, but I am not sure how to prepare meals for one. I have been struggling with this since my son left for the military. Suggestions please?

    1. Amy Taylor (comment moderator)

      Hi Nakia. You can split recipes in half or you can choose freezer friendly meals. I think freezing is the best option because you end up cooking less frequently. :) ~Amy

  9. My family and I will be starting the pledge on the 20th of November, 2014 !! Our plan will probably last a lot longer as I am making this a permanent lifestyle for us.

  10. Our family is starting the pledge today! I spent this weekend making some pancakes and granola to have for breakfast, and stocked up on fruits and veggies, cheese, and some other real food options! My kids are 18 months and almost 4 yrs, so this should be interesting! My husband is on board with it, I am just hoping the grandparents who babysit will be too!!

    1. Amy Taylor (comment moderator)

      Hi there. Sure, just scroll completely down and it gives you “outside of US” as a choice. :)

    1. Probably, but you will have to get creative. Most of the food she lists does require at least some preparation. From my experience at least basic cooking is definately required, eg. cook an egg, cook chicken, throw stuff in a crockpot. Not difficult complicated cooking required but it would be really hard to be real food with just microwavable prepared food.

  11. Super excited. I just have a question what do you do to all the stuff you have already but it’s not part of the real food.

  12. I will begin the 10 day challenge in a couple weeks after I’ve cleaned out everything I already have in my kitchen. I am a single mother of 4 young boys all under the age of 8 and I am so excited to see how much better this will be for us. Yayyyy!!

  13. We will start the challenge on Monday, that way I have time to go to the grocery store and farmers market this weekend! I am hoping to show my kids we can eat good food and still enjoy it! They will not be pleased about missing out on happy meals!

  14. My family starts tomorrow. I’ve meal planned, grocery shopped and “warned” my family. I’m excited to see who this will affect us!

  15. I am very excited to really put in some effort to eating healthy!
    I will then do the one hundred day challenge, after adjusting to the ten day challenge. (Though this year alone, I’ve made amazing and significant progress in eating better for myself and my unborn baby). I plan on continuing this with my daughter as we both grow!

  16. I started yesterday. Spent the whole day cooking. Highlights: homemade almond milk – what a difference! Cinnamon-vanilla-maple almond butter from Oh She Glows. Took two tries, but then I got it. So amazingly good! Planning to make the brocoli-cheese-rice thing tonight.

    Having fun! : )


  17. I am officially starting my ten days TODAY! I have revamped the kitchen and cabinets and I am making one more stop at my health food store this afternoon. I’m excited!:)

  18. Hi

    I started this style of eating last Thanksgiving and all I can say it it will make you feel better! It becomes a life style, not a diet. I count nutrition, not calories, and try and watch the fat :-)

    I picked up the book yesterday and took the pledge today, but will officially start on Monday to insure I truly am not using any processed foods. It’s a good check point for me to take a look at my fridge and pantry after following what I believe is similar for >6 months!

    Keep up the great work!

  19. Greetings,
    I am excited to begin the Real Food Pledge. A co-worker of mine C0tt is giving the push. I have to look it over some more but am excited about getting started.

  20. Hello,
    I am a teacher, and am presenting a healthy food choices talk next week, and plan to do the 10-day challenge with any of my students who accept. Is there a way I could order a quantity of the bands for those who succeed, or would they each need to fill out the form? I checked the store, but could not see them for sale (it could be as many as 75 bands).

  21. Starting the pledge Sunday! Using the free meal plans from FB to get started. I work 2 jobs, my husband is a full time student, our son is starting school this year, and we have a baby on the way. I want us to prove to ourselves that we can be healthy, that it can be affordable, and that the time it takes to prepare our own food is manageable between all our schedules. I feel like we can make good food convenient if we try.

  22. We have been on low carb for two years because Billy had blood sugar issues which have now cleared up and I want to move us to a more normal diet. We use very little processed food and no rice, flour or pasta. We do use artifical sweetner though. It will be tough for my husband to use honey but I love it. A question of adding things like potatoes, corn, beans and fruit back into our diet. Right now we don’t eat them. We use real dairy without sweetner, real butter, mayo, salad dressing…I usually make. I’m sure we need to get rid of processed hot dogs, bologna, etc. do you use processed cheese and if not, what cheese do you use? We eat all types of cheese but I’m thinking Velveeta is not exactly a whole food! LOL

    1. Assistant to 100 Days (Amy)

      Hi Eve. I am going to give you several posts to read that will address your questions: https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/, https://www.100daysofrealfood.com/2011/10/17/nutrients-in-refined-vs-whole-grains/, https://www.100daysofrealfood.com/2014/08/15/lunchmeat-serve-family/, https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/, and https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/. It may also be that you are able to eat some things (like honey) that will not work for your husband’s sensitive blood sugar. Be sure to follow his physician’s advice. From a health coach’s perspective, when it comes to higher carb foods such as potatoes, rice, etc. choose the version that is most nutrient and fiber rich such as brown rice and sweet potatoes, and pair them with protein and healthy fats which will slow their absorption into the blood stream. Hope that helps. ~Amy

  23. I am starting on 9/15. I want to do this to help myself and family jumpstart our ability to kick the white sugar, fast food habit, and, of course, my hubby and I to lose weight.

  24. Day six…

    It was easy at first, but I almost stumbled yesterday. I was feeling deprived, I guess, and really wanted to be “bad.” But by the time I got to the grocery store I thought better and wound up buying “clean” stuff after all. :)

    I am disappointed in just how many foods have hidden ickiness in them. I am reading labels much more closely and it’s shameful how many foods tout themselves as healthy when they are actually loaded with sugar, preservatives and who knows what else.

    I’ll be finishing the challenge on Sunday, but I’m considering extending it. I started on August 1, so I’m thinking I might make it a 1 month challenge instead of just 10 days.

  25. I’m on day 4 of the 10 day challenge. My biggest surprise is that it’s been so easy! I really thought it’d be more of a challenge. I’ve had to think more about what I eat and have had to be a little creative in meal planning, but that hasn’t been a hardship. I do feel better inside and I have even lost a couple of pounds! So far, so good!

  26. Okay, the countdown is on…I’m starting the 10 day challenge with a couple of work friends on August 1st. I’ve bought most of my healthy, natural, organic supplies so here’s hoping it won’t be too difficult to stick with.

  27. I am doing this because I know once I start, I will look and feel better. Real food is something humans have become lazy about…Too hard to cook, or not enough time…but yet we want to look like fitness models! Ha! Here is to a happy healthy life. 10 days is a breeze ;)