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.
Camisha says
Hi Aimee,
A great site with recipes that are easy to follow, healthy, and process free is paleo omg. Google that and you will see the link to the blog. I have cooked lots of recipes from this site and most of the meals are good.
Becca says
In order to prepare our family to take the challenge, I am replacing our foods with "real food" alternatives as we run out. Most things haven't been hard to replace since I already cook our meals and a lot of our snacks, and I'm used to using a lot of whole foods, but I have a question. My husband has to maintain a high-calorie diet due to his metabolism and job requirements (this is medically necessary) and this is the reason for most of the non-real food in our house so that he has lots of snacks. Do you have any suggestions for replacing Ovaltine, which he drinks almost every night after work?
Becca says
Also looking for a replacement for Muscle Milk which my husband packs in his lunch everyday, if you have any suggestions.
Assistant to 100 Days (Amy) says
Hi Becca. So glad you have chosen to do the challenge! I have to, however, defer to your doctor's advice regarding anything that is a medical concern. As a general replacement for an otherwise healthy individual, I would suggest organic whole milk and cocoa. Nuts are a great high nutrient/high calorie food. Lisa's recipe for granola and the homemade lara bars are also nutrient and calorie dense: https://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/ and https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/. Hope that helps a bit. ~Amy
Mink73a says
I eat quite healthy already -- having eliminated HFCS, meats, ridiculously over-processed "food" a long time ago. Time to pull out the yoghurt maker, bread machine and crock-pot!
Liz says
I have been eating fresh fruit and veggies and cutting out most of the processed and fast foods the past two weeks. I feel good, just a little "off" from detoxing my body???? Looking forward to eating better!!!!
Heather says
Hi Liz! My husband and I started just about two months ago, and I experienced the same thing - feeling just a little off for a few days. I would agree with your thought that it's your body detoxing some of the junk, and encourage you to stick with it! We both feel AMAZING now, and can definitely tell the difference in our bodies. Welcome to the journey! =)
Alyssa says
I have been wanting to try "eating clean" for quite some time. However, until I came across your website it didn't seem like it would be that easy to start eliminating processed food. I have gotten my husband on board, which is important since he stays-at-home with our kids and does all the shopping/cooking. We are just wrapping up our third day and it is going great! The kids even say they "love healthy food"! I can't wait to see how I feel on day 10.
Liz says
Hello, I am new to this too. Good luck!!!
Jessica Gaedtke says
Hi. I'm interested in starting this pledge. I'm wondering if using Almond milk is allowed?
Assistant to 100 Days (Amy) says
Hi Jessica. As long as these rules apply:
No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
Many almond milks you buy, have more than 5 ingredients. It is really easy to make your own: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/almond-milk/. Good luck with the pledge. ~Amy
Claire says
Is there any coffee out there that is naturally flavored? I never realized most of our coffee is artificially flavored.
Assistant to 100 Days (Amy) says
Hello Claire. Yes, flavored coffee has syrup of ambiguous origin added. If you stick with unflavored, you'll be fine. You can add flavor after brewing such as cinnamon, vanilla, nutmeg, etc. ~Amy
Claire says
I'm so excited! We begin our ten days today. My husband is traveling this week and is committed to the pledge too!!
Angela says
Can someone answer a question for me regarding sugarfree gum? Is that allowed on the 10 day pledge?
Thank you:)
Assistant to 100 Days (Amy) says
Hello Angela. Sorry...sugar free gum has artificial sweetener. Good luck! ~Amy
Angela says
Hello,
I am planning on starting the pledge on 2.25.2013. I am looking forward to this new adventure! I would appreciate any thoughts or ideas, anything that will help me through the next 10 days and beyond:)
Thanks so much..
Assistant to 100 Days (Amy) says
Hi Angela. Sorry, sometimes we are backed up a bit on replies but we always try to answer within two weeks. Here is where I would begin and you should be able to find answers to most of your questions: https://www.100daysofrealfood.com/start-here/. Let us know how it is going. Good luck! ~Amy
Abby R says
Hi,
I really want to do this challenge but I am on a college campus living in a dorm and
on a meal plan. I do not have a kitchen to cook my own food and I have no idea how I
would go about doing this. Any ideas would be greatly appreciated!
Assistant to 100 Days (Amy) says
Hi Abby. So glad you want to do this! It can be a challenge on a college campus, I'm sure. Scroll down to question #9 in this post where Lisa gives advice to another student in your shoes: https://www.100daysofrealfood.com/2012/11/07/answers-to-your-real-food-questions-part-ii/. Best of luck! ~Amy
Erin says
I really want to take the pledge and I am positive I can follow all the rules except 1...bread. My son has a nut allergy, so bakeries are not an option. Is my only other option making my own? That terrifies me. I have tried to make my own and it never comes out right.
Gretchen says
I am not a regular bread baker either. I used the King Arthur website and baked the bread for the whole wheat flour. I added wheat gluten, which you can find right in the store by the flour, 1 tablespoon per cup of flour. The bread is dense and I typically only use one slice. I made another batch and used half whole wheat flour and half white whole wheat flour (both King Arthur) and it turned out pretty good. I let is rise longer than the recipe says too. I also made my loaves smaller. Feel free to play around with it! Don't be worried!! You can do it :)
Assistant to 100 Days (Amy) says
Hi Erin. This honey whole wheat recipe has worked really well for most: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/ Baking bread is never 100% but give it a try! Goodluck with the pledge! ~Amy
Ashley says
Hello. I am a teenager and a practicing Catholic and i have decided that for lent this year (46 days) i will be giving up processed foods. I know it will be difficult especially because my senior class is going to New York for a week in the middle of this. I hope i will do well. I know it will be difficult but i am up to the challenge. Wish me luck :)
Cindi says
Hi Everyone ~ I signed~up for The 10 Days of Real Food Pledge yesterday. However I will officaly be starting this AM. I am very excited to be here & feel this is just what I have been looking for. I spent last PM going through all foodstuffs in my home & have a good list of what I have to work with. I will go shopping ASAP to pickup the items I am missing !
mandy says
Can I use liquid stevia as a natural sweetner?
Assistant to 100 Days (Jill) says
Hi Mandy. I am really not that familiar with liquid stevia. I do know the white powder form in which it is sold in the stores is pretty processed, so, I'm not sure how the liquid version differs. Jill
Gretchen says
I am starting the 10 day pledge tomorrow. I was going to use a meal plan to help me out with recipes and things. I was wondering about the egg salad. It says to use mayo in it but I didn't think that was allowed so any thoughts? Is this something I should just eat without the mayo? Thanks!!! I am so excited!!
Jackie says
You can make your own mayo. its pretty easy to do and i find tastes alot better then store mayo.
Assistant to 100 Days (Jill) says
Hi Gretchen. You might be interested in this post on real food condiments...https://www.100daysofrealfood.com/2012/04/17/real-food-condiments-do-they-exist/. Jill
Heidi says
I started the 10 day real food pledge . I went grocery shopping and only bought foods that have real food ingredients. I also downloaded an app for my smart phone called fooducate to help me make smarter choices. Wow was I disgusted when I scanned some of the normal food I used to buy. No wonder we are so sick all the time.
Dot A says
Hi! We are starting the challenge on Feb. 11 so we have time to prep (plus, we have an upcoming trip out of town). I am in the beginning stages of reading all I need to know, and although it is a tad overwhelming, I know it is worth it and I am grateful for this resource! I do have a question -- I have a nut allergy, specifically Brazil nuts, cashews and walnuts. What do you recommend as a substitute for nuts in recipes? Or just eliminate them all together? Fortunately my children and husband don't have this allergy so they can enjoy! Thanks in advance!
Assistant to 100 Days (Jill) says
Hi Dot. I would probably just either eliminate them or replace them with one that you are not allergic to. Jill
Madijo says
I found this blog last week and it came at a perfect time. I have been cutting things out of my diet for months and not knowing where I was going with it. I had already cut out: all pop, pre done meals, white stuff, (sugar, salt, white rice etc.)take out, processed food, deli meat, any food with ingredients I could not pronounce, and making all my food from scratch. As a side beni...I have lost over 25 lbs! I now have a road I want to follow. So Thanks!
Jenn says
Starting 1.21.2013
I have a question about doing this with freezer meals. I got a wonderful crock pot for christmas and I want to go as processed free as I can, but I work a lot and have little time to make meals, but with fresh ingrediance and being able to spend 1 day a week to make meals for the folowing week is easy for me.
do you have any suggestions or limitations on what I can and cant use with these meals?
Thnaks
Assistant to 100 Days (Jill) says
Hi Jenn. I'm not sure I understand your question. The same rules would apply in terms of what is allowed whether you are preparing your meals fresh every day or making them ahead of time. Here is a link to those "rules"...https://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/. Jill
Danielle says
Took the pledge...even further. No corn, soy, wheat, dairy, gluten, artifical flavors or preservatives, and no GMO's, and I have never felt better in my life!!!!
I started 13 days ago...and wow...what a difference! Amazing.
Nicole says
Can you eat a small piece of dark chocolate per day? Would it have to have a certain percentage of cacao? Thanks. Nicole
Assistant to 100 Days (Jill) says
Hi Nicole. Unfortunately, no. All of the dark chocolate I've seen has added sugar. I know Lisa said that this recipe saved her during the pledge in terms of her sweet cravings...https://www.100daysofrealfood.com/2010/06/05/recipe-powerballs-two-versions/. Jill
Carrie says
I drink hot chocolate with raw milk, organic powdered cocoa, honey and a touch of cayenne. I gives me a chocolate fix without the soy lethicin or processed sugar. And i can use much less sweetener than any hot chocolate I can buy.
Leia says
Made it through the first day of my Pledge and so far so good. Meal planned for the week and made a couple recipes from the site for the week, including the wheat bread, cornbread (to go with homemade chili) and the granola. Did my grocery shopping today and while it didn't require too many changes from our normal, it was definitely an eye opener. Seriously, why is there sugar in Bush's canned kidney beans!?!? Fortunately found another brand with only beans and water in the ingredients list, like it should be!
Leah says
OK, you've convinced me! I'm in!
Dr. Ned says
Outstanding blog! I'll be sharing your 10 day pledge with my readers at The PediaBlog!
Wesley says
I would think that coffee would be ok. I think it would be the flavored ones(mostly done with chemicals) or decaf (if done chemically instead of by water) that would be an issue.
Sarah says
I would like to join Katie in her question about coffee. I include plenty of water in my daily intake, but the coffee is always flowing in this house. I probably have 3-4 large cups a day (equal to a venti at starbucks)
Wesley says
I put my replay in wrong, I meant to reply directly to you. I would think it would be natural as long as it isn't flavored (most done by chemicals) and if it isn't decaf (again some do this by chemicals)
A venti at Starbucks is 20oz and most large cups at home tend to be between 10-16oz so you might want to take a look at the cups you use and actually measure them to see how much you really are drinking.
Assistant to 100 Days (Jill) says
Hi Sarah. Coffee is not a problem in moderation. I would try and choose an organic one if possible and, if you use cream and sugar, just make sure to use an organic one and maybe consider giving up the sugar or perhaps changing to something like coconut palm sugar or even honey. Jill
Linda Gardner says
I can get coffee at the fair trade store in my area. Sometimes is organic.
katie says
may be a silly question. is coffee okay? I drink drip coffee daily like it is going out of business....
Assistant to 100 Days (Jill) says
Hi Katie. Yes, coffee is fine. Just no flavored creamers, refined sugar, etc. Jill
Emily says
I was grateful for the coffee question, my Keurig is my best friend. And our Costco even sells special coffee pods from a local eco-friendly coffee grower/roaster. But I have one more question, can I use half & half in my coffee with raw sugar or should i just stick to organic milk?
Assistant to 100 Days (Jill) says
Hi Emily. If you use half and half, I would just make sure it's organic. Keep in mind the raw sugar would not be allowed if you are doing the pledge, but, beyond that you'll have to decide what works for you. Jill
Allyson says
Is it okay to have one Diet Coke a day? I know that it isn't even close to resembling real food, but I know I'll have horrific headaches and will be grouchy to my students if I quit cold turkey. I've done it before and the constant headache is horrible!
Assistant to 100 Days (Jill) says
Hi Allyson. No, diet coke is not ok. I bet by the time you are done with the 10 days the headaches will be subsiding, if not gone all together. Good luck. Jill
Claire says
I gave up Diet Coke cold turkey a few years ago (at that point I was down to "only" two or three a day). It was awful for about three or four days. In fact, I had my first migraine from giving it up. But that just made me want to give it up more, seeing how my body reacted to not having it. The first few days are rough, but you won't miss it and will be better off for giving it up!!
Sarah says
Allyson, maybe you could try slowly cutting it out: start with one can the first day, 3/4 of a can the next day or so, then 1/2 a can, and so on. I know what it is like to be addicted to caffeine, and this worked for me with coffee once, though I am back on it now! Just an idea. Or, try replacing it with black tea? They have some really good kinds out there now.
Alicia Hamilton says
Allyson, I just gave up Coke Zero five days ago, after "cutting down" to 1-3 a day for the last six months. I'm a teacher too and I go back to work on Monday, so it will be interesting to see how that goes. So far I'm trying to learn to like black coffee and swilling seltzer water like my life depends on it. I find the can and bubbles of the seltzer help with some of my cravings...
Robin says
Seagram's White Peach Seltzer and LaCroix's Coconut bubbly water are so fantastic! After cutting out Diet Coke last January and now cutting out the Dr. Pepper I replaced it with, the headaches are a sign your body is detoxing from all the chemicals. You can do it if I can do it. (read: zero-willpower) Sometimes I put a little Stevia in my seltzer with some lime and it's better than sprite any day. Keep the water bottle handy or treat yourself to a new water bottle for when you need the fix.
Jessica says
Along with everyone else's suggestions, it's mostly the caffeine that gives you the headache - caffiene constricts the blood vessels and when you don't get it, they open up which is painful. The aspartame is part of the mood-addiction, but switching to tea or coffee will make you not have headaches (in my experience). Still hard though! Did you do it?
Jeannette says
I have been doing the real food challenge since December 5th, but skipped December 15th (My sisters surprise 40th). I am continuing the pledge but will not officially start until January 1st (I do not want to take my own food to Christmas dinner at my in-laws or to my friend's house for NYE :))
I have really enjoyed this challenge. The biggest challenge for me has been cutting out artificial sweetener (Truvia) and dark chocolate. (I have found some Larabars with cocoa but no added sugar. Are these allowed on the pledge? http://www.larabarstore.com/detail/LAR+45318) Other than that not too bad because I love to cook and bake and already ate whole grain everything :). Looking forward to staring in the new year with no interruptions. I'm pretty sure this is just my new way of eating because I feel great!
Assistant to 100 Days (Jill) says
Hi Jeannette. So glad you are feeling so wonderful doing the pledge. Yes, Lara has some of their bars that contain only ingredients allowed on the pledge. If you are looking for something chocolatey, how about the powerballs...https://www.100daysofrealfood.com/2010/06/05/recipe-powerballs-two-versions/. Best of luck. Jill
Jeannette says
These powerballs look delicious. I will be trying this recipe very soon.
Jessica says
I'm curious about butter, is it allowed during the challenge?
Assistant to 100 Days (Jill) says
Hi Jessica. Yes, I would just suggest organic if you are able to get it. Jill
Terri says
Hi - Not sure if it will make a difference but Truvia is actually a natural high intense sweetener unlike sucralose, aspartame.....which are not natural.
Jeannette says
Thanks Terri! I actually managed to give up all sweeteners except for maple syrup and honey. It was challenging at first but I feel so great now and don't miss it at all. I believe a lot of what I ate was attributed to food habits. I also focused on counting calories, carbs, proteins, fat, etc.
I still eat well balanced meals, but I am now also focusing on reading ingredients and eating until I feel full.
mo cunningham says
Awesome to see so many take charge of their life and the lives of their Families. Check out my sites to find a really cool way to grow your own. https://epic.towergarden.com live~life!
Natalie Fryda says
Can't wait to get started even before holidays!!!
rebecca says
Not starting 10 day pledge till the new year, but is in the process of quitting smoking, so I feel honest that I am really taking the pledge seriously. But so stoked about it and having my friend who has really bad stomach issues do it with me to see if this helps.
Pavia says
I'm very excited to start this challenge this weekend. Looking forward to seeing the benefits!
Sue says
So enjoying this real food challenge, I have always tried to eat real food and this challenge is exactly what I have been looking for. I am in for 10 day pledge and will go on to the 100 day pledge and than hopefully this becomes my way of eating.
Felicia says
I wanted to say I am moving right along from 10 days to hopefully 100. I am really enjoying making different recipes and getting creative with cooking. The recipes have all been very good and I look forward to trying more of them.
Lisa says
I am on day 88 of what started out as a 10-day real food challenge. Life changing! I've lost 11 lbs and have begun a whole new relationship with food. I feel great- energized, sharp, and HAPPY. Phase II for me will be to support my husband and three daughters in eating mostly real food by planning and shopping better for the whole family. Another challenge, but I can't wait to help them feel the benefits.
Stephanie says
So EXCITED I found this website! I is what we have been looking for/needing/wanting. So ready to get back to how we used to be. This will just be an awesome jumpstart!
Felicia says
I am starting today! I am really excited to try this out and I have already planned out meals for the next few days. Thank you for this blog!
C McClure says
I have a handful of high school students who are very energized to start the challenge soon (probably first week back from holiday break). We have some big plans to share our successes and our struggles with the larger student body as a way to educate ourselves and others.