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
- 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.
- Take note of the important resources on our Start Here page.
- 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!
- 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.
- 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!
- 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.
Vanessa says
My family and I were supposed to start the challenge today, but due to some unexpected (and horrible) extended family problems yesterday, we will be officially starting tomorrow. We're excited to be doing the challenge!
Kim says
I have been eating much better for the past 2 weeks so finally decided to go all out. I am starting first thing in the morning.
Michelle T says
Just saw that there was a place to sign up for the 10 day pledge... well tonight was actually our 10th day, but I filled it out anyhow. We're planning to complete 100+ days and change our lifestyle!
Amanda says
I have already been easing the family this direction, and I just recently stumbled upon your site. How exciting that I have a new resource for recipes and support! As much as I would love to cold turkey this, I'm going to have to ease into it gently. I have 4 children at home - 11, 5, 2, and 9 months - who are very used to the typical American diet. While I have definitely tried to instill the basics of "healthy" eating, I know I have let far too many things slide. In order to avoid a hunger strike and many tears, I'm going to take it slow. (My 11 yr old has already thrown a fit because I quit buying sweetened cereals and white bread!) I'm going to do a series of 10 day mini challenges. For the next 10 days, I'm going to switch breakfast to real food. Then for the next 10, I'll switch lunch, and so on. Hopefully in 6 weeks or so, we will be closer to the all real food diet that I am longing for! Luckily, I homeschool - so I don't have to worry about what someone else is feeding my children! Wish me LUCK! And THANK YOU!
Alison says
Amanda, I love your approach to this. Easing into the 10 day challenges by mealtimes is great!
Rach says
Such a good isea to start with a meal and move on. I am going to do this too! I was getting a little overwhelmed taking it all at once. My family is trying to be healthy, but I take the easy way out a llout and use lots of processed foods. I don't want to waste all of the foods I already have, so hopefully we can do this until we are totally real food!
Sarah says
I am just starting with the 10 day pledge, although I plan to do 40 days of real food for lent! I spent a lot of time this weekend getting my pantry and fridge stocked and preparing real food! I am very excited!
Roberta says
I just turned 26 been wanting to get back to a clean diet for a while and found this site a few months ago.. so here I go! Starting tomorrow. Thanks for all the resources and inspiration!
Emily says
I took the pledge last December and successfully followed a whole foods lifestyle through Christmas and into Feb. A couple weeks ago I went Paleo and really enjoyed it, but last Sunday I ate sugar for the first time in over 2 months, it didn't agree with my digestive system but I didn't let that stop me. This past week has been terrible, so I'm taking the pledge again. I'm starting back at the beginning and then I'll move back to my Paleo.
Rebecca Odum says
My family will take the 10-Day Pledge!! I really look forward to healthy eating, and It looks like I'm going to love this site. :)
ABCDE Whit says
I have been gradually making changes and looking at recipes prior to finding your site. This site has open the door to making a full switch in foods. The hardest part will be not being wasteful with the food already on hand. I would hate to total the cost of the food I currently have on hand that do NOT meet the rules. I am going to spend the month of Feb finishing off what is opened and give to a local food pantry what isn't. I also will be baking/ making foods to have a jump start the change. I plan on starting my first blog to help me stay motivated and a way to look backwards.
THANK YOU FOR ALL THAT YOU HAVE PUT INTO THIS SITE AND SHARING YOUR LIFE!!!!
Sarah says
My husband, daughter and I are starting the Real Food lifestyle in February and we're so excited! I do have one question though (so far), where do you stand on vitamins? My daughter currently takes 3 gummy vitamins a day. 1 multivitamin, and 2 Omega-3's. I looked at the ingredients and they are made glucose syrup and a whole bunch of other things like that. Can she still take them?
100 Days of Real Food says
I guess it depends if they were doctor-recommended. We don't personally take any vitamins and Pollan doesn't exactly recommend them either...but they woudn't "break the pledge rules" or anything like that. Always follow your doctor's advice first!
Jessica Villasenor says
I started following your meal plans last week. I feel amazing! We have never been a fast food family. I always thought we ate pretty healthy. but the more I read the more I realize how wrong I was! I am really excited almost obsessed with all your recipes and helpful tips!
Thank you!
Kristy Williams says
A few months ago, I was doing some research on becoming a vegetarian. I was struggling with losing my post-pregnancy weight. I knew the traditional low fat fads weren't sustainable for me. I wanted to start looking at food in a new way- as fueling my body. I found your site through The Fresh 20, since they had a vegetarian meal plan. My husband freaked out a bit when he realized I was considering this option. After reading this blog, I decided I wouldn't go completely vegetarian, but go on whole, unprocessed foods. During my pledge I lost 6 pounds and felt great. I don't feel tired in the afternoons anymore and I can really tell when I am hungry and full. I have discovered more local food options available in our area than I thought were possible. I am so excited to continue on the path. I had some regular pizza with my mom yesterday, and I felt so ill afterwards. It made me wonder if I have spent years not feeling well, but what I was putting in my body.
Thanks for changing my life and as continuing to help me change the eating habits of my family.
Laurie says
I've been striving for the past couple of years to eliminate processed foods from MY diet. However for 2012, I want to provide real food for not only my family but also my daycare children! No more hot dogs and chicken strips just because I know they eat it at their homes or because it's easy and requested by the children. I'm excited to make a HUGE difference in the diets of the children in my care!!
Amy says
I signed up for the 10 day challenge. I have a couple of questions. My son is allergic to peanut butter. My husband is allergic to dairy and I don't eat fish. I feel like i will be making three different meals. Any suggestions? My older son loves clif kid zbar are they ok? My younger son loves happy tot orgnaic superfoods. I give them to him for snack. Many kids in his class had go-gurts so I found these organic baby food pouches and told him they where go-gurts.
100 Days of Real Food says
Instead of peanut butter you could use sunflower butter as an alternative. My daughter goes to a nut-free school and that's what we use. Also, you can use unsweetened coconut or almond milk/yogurt instead of cow's milk for your husband. Is there any reason you don't eat fish? It is a great protein alternative and your pledge might be a good time to give it another chance! Also, I am pretty sure those clif zbars have more than 5 ingredients...check out the rules here: https://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/
Ali says
Major diet coke addict here; I can only imagine what it's doing to me/us. Any advice on this as we prepare to take the challenge?
100 Days of Real Food says
Check out this post on beverages...also try sparkling water with lime (might take a few days to get used to the transition!): https://www.100daysofrealfood.com/2011/03/18/mini-pledge-week-2-beverages/
amanda says
We used to be slaves to the pop too. I have 5 kids. What we did was buy a water cooler ($100) at Walmart. We refill the 2 jugs at a local water place. You could also do Culligan if you can afford it. They even deliver... At first we changed to Blue Sky or Hansens sodas, then to bubbly flavored water at Kroger. There is no sugar and it is not sweet. Just naturally flavored. Best things we ever changed! The cooler is a novelty and the kids love it!
Amanda Youngblood says
As a mom of two, and fan of trying to be healthier, I'm intrigued... BUT, how can I make this work if I'm allergic to about half the fruits and veggies that are raw (it doesn't seem to matter if they're organic or "normal". I can't swallow. I can cook them, but that's not always possible.
And how do you pack lunch for an autistic son who only eats 2-3 foods (refuses real chicken... must be Tyson nuggest - yes, at 2 years old he's brand specific). Help!
100 Days of Real Food says
Check out this post on picky kids...some extensive advice in the comments: https://www.100daysofrealfood.com/2011/09/09/real-food-tips-12-ways-to-deal-with-a-picky-eater/
Amanda Youngblood says
As a mom of two, and fan of trying to be healthier, I'm intrigued... BUT, how can I make this work if I'm allergic to about half the fruits and veggies that are raw (it doesn't seem to matter if they're organic or "normal". I can't swallow. I can cook them, but that's not always possible.
And how do you pack lunch for an autistic son who only eats 2-3 foods (refuses real chicken... must be Tyson nuggest - yes, at 2 years old he's brand specific).
irmine says
When i was young we never eat processed food. I was raise in Haiti, we ate organic food , my mom used to cook everyday. So every single day we ate fresh food we had microwave but didn't use because there was no left over. Now even i live in a different country , i have a family now i don't cook everyday but i don't use that much processed food , no white sugar, no pre-cook meal, no broth etc..... we eat lots of whole grain .My daughter love helping me in the kitchen. I try to eat as healthy as possible.
Brigit says
This has been such a wonderful experience for us. The weekend before day 1 I cleaned out the entire pantry and got rid of any processed food for good! The kiddos loved this challenge. We will start our 100 days this Friday!!
Thank you for all the wonderful recipes, inspiration and insight. You are changing lives =)
Donna says
Hi
I'm taking the 10 day pledge to eating "Real Foods." I'm excited and can't wait to get started! I already eat healthy but sometimes I have a sugar attack and need something sweet. This will be a fun and successful journey!
Genny says
This was really good. Tried it yesterday. Didn't make the whipped cream, but the drink part was delicious! :)
Shannon says
A few months ago I began moving toward "real food" for my family. At this point, most of the food we eat is "real," but we do cheat at times, so I'm ready to dive in and go 100% real food for 10 days. I have learned so much about how far our society has moved away from real food. I can hardly walk into a regular grocery store anymore with their rows and rows of processed foods. I've also noticed that I no longer crave or want refined sugar. The thought of it makes me kind of sick.
Nate says
I've got three months before my cholesterol numbers are reassessed, so I've got a great motivator and the 10 day challenge is a great place to start.
Nate says
I am STUNNED! I did the 10 day challenge because my cholesterol was at 205 with LDL above 120. Not terrible, but my doctor was concerned enough to mention medication. I declined and did the 10 day challenge. On the 11th day, I donated blood because it's a good thing to do and they give you your total cholesterol number. Ten days of real food (plus moderate exercise) took my total cholesterol from 205 to 167! I thought it would come down but I never imagined 38 points in just 10 days! Thank you so much for sharing your experience and this simply great way of living.
dee says
I am looking forward to the challenge. I have always cooked from scratch for over 30 years now....but, it is easy to slip in the wrong direction at times. My three daughters are now grown, and it makes my heart smile, as they too, all cook from scratch.
I have a rather large garden every summer/fall. I can and freeze as much as possible, what we don't grow we purchase from the Amish to can or freeze.
I have had many health issues these last years. I hope to gain more energy through this. By taking the pledge I hope to be more focused and disciplined again.
Heather says
day 1 of 100: feeling great, but don't get me wrong I had to fight some serious urges
Ashley says
We took this pledge and I knew the kids and I would be fine but I was worried about hubby. He did great and even loved a few of the dinners including the chicken enchilada cassarole. It has continued even and we are loving it!
Heather says
I am taking this pledge for multiple reasons, including personal, able to give advice to the families I work with and their children and as a goal with my fiance. I will be doing it for the next 100 days - at the least the 10 but 100 is my goal- this includes over a vacation to Spain, my wedding, and honeymoon- wish me luck! I figure if I can stick through it for the next 100 days I can do it for the rest of my life (or a good bit of my life) easily!
Marie says
We started 9/12/11 and it was my husband's idea to do this for 30 days. There are certainly times which I have to remind him of that. And I don't know what he's complaining about, I do all of the cooking! Except for his camping trip with Boy scouts this past weekend... He made almost everything for that, and it was his idea to take "real" food! Ok well I sent him with your granola, banana bread, muffins and mac n cheese... :) I did feel really bad for him when he came home so proud of his shopping trip for the food, because he bought dried fruit with condensed cane juice. Which to him sounded healthy, but I told him it broke the rules. But since he didn't know prior, I offered the he take them anyway. He declined, but was not happy! I do love your site and all of the recipes. He LOVES the tortillas!
100 Days of Real Food says
So glad to hear that it is going well so far and that everyone is on board at your house. Good luck with the rest of your pledge!
Paige says
Starting the pledge Monday and so excited. Can't wait to eat and feel better. Can you recommend easy fart snacks since this is where I always fail??
100 Days of Real Food says
Yes, check out this list...make some of the breads over the weekend and it will be super fast when you need them!
https://www.100daysofrealfood.com/real-food-resources/#snacks
Jenny says
I am excited to try this next week. But being a busy working mother of 3, what are some quick go to foods?? When I look in the cupboard, things have mnore then 5 ingrdients?
100 Days of Real Food says
Check out my meal plans (which are on facebook) they detail what should be made in advance over the weekend for working parents: http://www.facebook.com/pages/The-100-Days-of-Real-Food-Pledge-Sign-up-for-the-10-day-pledge/111437015567316#!/pages/The-100-Days-of-Real-Food-Pledge-Sign-up-for-the-10-day-pledge/111437015567316?sk=app_190322544333196
aacorn says
My husband and I are starting the 10 day pledge next week. I want time to prepare, so we don't fall off the wagon. I hope we can stick to it. I have been reading all the inspirational posts from people with kids, but I don't see anything from people with babies (I have a 4 month old). I am hoping I can do all the cooking/shopping at various locations (bakery, farmers market, etc.) with a little baby. I wanted to see if there was anyone out there who also has a baby and how well it worked for them.
Jeanie says
Wondering how everyone handles going over to other people's homes to eat during the 10 day challenge?
100 Days of Real Food says
Just tell them you are taking an important pledge (just like some train for a marathon) and offer to bring your own food to make it easier for the host!
Karens28 says
I'm lauching the 10 day challenge to employees where I work. Many don't even want to attempt it because they will have to give up their 'healthy' heat-and-eat microwave lunches. What an eye-opener it is to find out how dependent people are on 'fast' foods. Anyway, I'm still going to pose the challenge to them and reward the people that make it through the 10 days. Love your web site and thanks for the inspiration. I'll share the link to your blog with them so you can help me get them through it :-)
Lorrie says
I just linked this post on my blog. I am hoping to get some of my readers on board. My blog is all about how to eat real, whole foods on a budget.
Karine says
What about oils? And mayonaise? I'm thinking of tuna salad and other veggie salads from a local co-op for lunch, and I know a lot of them have oils. Thanks!!
100 Days of Real Food says
Here is a post on oils: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/
For mayo during the 10-day pledge you pretty much have to make your own (or skip it).
Tristine says
I am really looking forward to starting the 10 day challenge, and so is my 14 year old! My husband...well lets just say we are dragging him along for the ride and he will be kicking and screaming the entire way. And sadly my oldest daughter will not be far behind him. As for the youngest two; they are pretty easy going and they are used to me telling them they may have a piece of fruit or some carrot sticks, so I do not think they will find the food challenge to be very difficult. I think the biggest thing for them will be getting adjusted to the whole wheat flour for pancakes, tortillas, and cookies (I already make 100% whole wheat bread) and brown rice instead of white. My goal is to take this beyond the 10 days...at least for the kids and I...
Kelsie says
I am starting the 10 day challenge tomorrow and I just put together my 10 day meal plan. It seems I will be consuming a lot of whole wheat flour over the next 10 days. I have been programmed to be nervous about flour and seeing all these meals with flour has me very anxious. Am I creating my meal plans wrong or is consuming whole wheat flour in every meal correct?
100 Days of Real Food says
Some people like to go grain-free or gluten-free (which seems to be a recent trend), but not us! We eat what our ancestors have survived on for centuries and that includes whole-grains. Certainly feel free to substitute if that is your personal preference.
Marlee says
i am all for this and i'm on my 4th day but i've already noticed that it's starting to be a little bit expensive. i'm only 16 so my mom does the grocery shopping in the household so i'm not quite sure how far i'll be able to get. any tips so i can help her save money? one last thing: i heard that it's okay to eat non-organic produce in which you wouldn't eat the skin (such as bananas). is this true? Thanks!
100 Days of Real Food says
Here are some tips on eating "real food" on a budget (at the bottom): https://www.100daysofrealfood.com/2011/01/26/budget-day-100-victory/
Also, what you are referring to is the dirty dozen list, which can be found here: http://www.ewg.org/foodnews/summary/
Good luck!
Terri K. says
I am really interested in doing this challenge and am already making food changed for my family but I have a question. I love coffee!!! Can you or someone suggest alternative sweeteners to sugar?
100 Days of Real Food says
I use maple syrup in my morning mocha and love it! You can also try honey or some of these homemade coffee creamers from Deliciously Organic: http://deliciouslyorganic.net/homemade-coffee-creamer/
Nichole says
I'm looking forward to this challenge! My husband, not so much but I think he will do fine. I'm starting to plan my meals and trying to finish up what we have left that is processed so we aren't tempted come next week. I'm also going to be blogging about how my husband and I are doing and what we are eating. My blog is nichole1209.wordpress.com.