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.
Dianne says
I am a chocoholic. I need ice cream daily What can I eat? I am a snacker too love chocolate. How much and why can I have? Thx
Assistant to 100 Days (Amy) says
Hi Dianne. Snacks that fall under all the criteria of "The Rules": https://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/ will be okay in moderation. Unfortunately, I think it will be very difficult to find either chocolate or ice cream that do not contain refined sweeteners and have 5 or less ingredients. The pledge is a really great opportunity to get a sweet tooth under control. Best of luck. ~Amy
Megan says
I already eat mostly organic, unfortunately a lot of that includes organic processed foods like granola bars, cereals, etc. I feel I already have one foot in the door as I've already cut out most conventional foods from my diet, so this will be the kick start I need to really start eating healthier :)
Ania says
So it is day 5 of my 10 day pledge and so far my family and I are doing great! I spent my saturday baking banana bread and muffins, making your tortillas and biscuits. In my local farmers market store "sprouts" I found a fantastic sprouted wheat bread, I also bought seeds and nuts in bulk.
Every night (before the pledge) my kids would get gummy worms right before they brush their teeth, not wanting to skip that cute tradition I now give then dry fruit. They love it and I dont feel guilty.
So far I didn't find it too be much of a challenge since i already ate mostly fruit and veggie and whole grains diet. What has been an issue is the whole fat dairy. So i still have my coffee with my unsweetened almond milk "silk" brand (but I'm intrigued with the recipe i found on this blog, and will be making my own soon enough) I do find that I love the taste of butter (probably too much)
What this pledge thought me so far was, YOU CAN eat organic on a budget if you make your own baked goods and make your own salad dressings and sauces. I am more willing to spend on organic produce if I save else where. The biggest problem however is where i live Glendale AZ, middle of the desert, and its summer. ALL FARMERS MARKETS are closed for the summer and no fresh seafood or even meat can be found with in 40 mile radius. I bought organic grass fed beef but when I brought it home the label said "product of Uruguay" Well, I though, this isn't very close lol. So i must stick to the regular grocery meat as long as its from US farms.
So, here's to the rest of the pledge! and to the healthier family! I am so glad to find this blog. Thank you
Arlene Newman says
Hello,
I am a newbe... and I want to start the 10 day challenge tomorrow... Am I supposed to follow any specific routine to begin? Or do I just start in with any weekly menue. please pint me the best way to begin.
Can someone answer me- please help!.
thanks so much
Assistant to 100 Days (Amy) says
Hi Arlene. You can use the menus any way you choose. If you find one in particular that works best for you, start that way. Did you comb through the entire "Start Here" page: https://www.100daysofrealfood.com/start-here/? Also, the FAQ pages are very handy. Best of luck! ~Amy
Assistant to 100 Days (Amy) says
Hi Darlene. Best of luck getting prepared for the challenge! Here is a post that will guide you on your milk purchase:https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. ~Amy
Darlene says
Hello all,
I am a big processed food person I would rather open a jar than cook anything...bad part i went to culinary arts school so I am a trained chef. So I decided after reading almost everything on this website to take the 10 day challenge. However I am going to start on June 1. I have a 4 year old daughter and I noticed yesterday she eats crap all the time. I want us to be healthier and eat better so I'm cleaning house and start fresh and clean on June 1. I appreciate this site so much however we don't get milk deliveries here so what is a good milk for her..she loves chocolate milk..is Shatto milk a good milk for us to drink? I think that is all the questions I have for now but I may have more later as I prepare my home for Real Food!!!
Amy says
Hi! Do you have any tips on finding cost-friendly local meats? I've tried to eat clean before but found that the hardest thing to find.
Thanks, Amy
Assistant to 100 Days (Amy) says
Hi Amy. It can be a challenge but, honestly, one of the main drivers in making local meat consumption easier to afford is embracing the notion of lowering meat consumption. Here is the post on meat as it applies to The Rules: https://www.100daysofrealfood.com/2011/03/25/mini-pledge-week-3-meat/ and this also might help as you are shopping around: http://www.eatwild.com/. Good luck. ~Amy
Karen B says
Starting the pledge on Tuesday! I have to admit, I am a little nervous thinking it's going to be a real challenge! The whole family is on board. We're a family of tummy issues and skin issues and I just feel CONVINCED that junky food is our biggest culprit to our issues!! WE CAN DO IT!!!
Chere' says
I started following 100 Days of Real Food quite awhile ago. I have slowly adopted a lot of your suggestions. Let me say, my family would be one of the least likely to "conform" so I did it without saying I was doing it. For the past few months I can say we are a family that eats very little processed food. There are a few things I need to work on like no sugar (I buy unrefined now) and absolutely no white flour (I buy the unbleached and blend a small amount of it with whole wheat when I am baking). We are pretty much GMO free. My husband LOVES corn but when I told him about the research, he said don't buy it until we can buy GMO free. I just wanted to express my sincere thanks to the team here at 100 Days of Real Food. I couldn't have done it without your help.
Megan says
I am starting this 10 day pledge. I have a one year old, and have been trying to get back in shape for the past few months.. but its not happening as fast as I would like. I think me and my husbands diets need to to cut out processed food, but I wasnt sure how to do that! My one year old eats great.. she loves fruits and veggies and has only had sweets once or twice. We found out she is allergic to eggs.. very bad. We cant even cook eggs in our house, because it will make her break out in hives. We are finding it challenging to eat healthy when you cant cook eggs or anything with eggs! But we are adjusting and learning new ways to cope each day.. This challenge is really going to help me and husband get healthier.. i don't think he is going to be to happy at first! Thank you for making this blog! :)
Eileen says
Oh and Brown Rice Syrup
Assistant to 100 Days (Amy) says
Hello again. Nope, not during the pledge. ;) ~Amy
Eileen says
I feel like I am posting all over the place this week. I have been on this page so much :) My question is what is the take on organic coconut sugar and flour? And almond flour for those that cannot do whole wheat?
Assistant to 100 Days (Amy) says
Hi Eileen. Regarding coconut sugar, if you are asking about its use within the pledge, the only allowable sweeteners are honey and maple syrup. Outside of the pledge, coconut palm sugar is a good low glycemic choice but as a rule remember to limit sugar in general. As far as other flours, choose 100% whole grain varieties and you will be good to go! I use almond flour often as an addition in recipes but have not tried coconut flour. We would love to hear your experiences with each if you choose to experiment. Good luck. ~Amy
Eileen says
The coconut flour seems to work well in baking. I have used it in a few bready things along with coconut oil... so they have all been coconut flavor... not sure how it would mesh with a more savory profile but we'll see :)
CJCaden says
Day 2 of 10 day challenge and Day 1 was ok. Dinner was a disaster but the rest of the day was a good eating. Today was much more clean and I even got my kids to eat the Hamburger Soup that was posted on Village Green Network plus we made their posted alternative to Gatorade. Tomorrow is another day and I'm going to keep at it!
Erin says
My husband and I tried completing the 10-day pledge...we got to day 6 and everything seemed to fall apart. Our bodies just could not handle such a drastic change from the junk we normally ate. However, we have made lots of little changes since then and are about 85% unprocessed. I just really wanted to thank you all for your help!
I have always been asthmatic, ever since I was a kid and my symptoms had been increasing (having attacks 4-5 times a week). Of course, I went to my doctor, who gave me another inhaler, but I've never really liked them. Anyway, my point is, since we've made our changes I have not needed to use any of my inhalers...I haven't had any asthma attacks at all. So, thank you again, we're healthier than ever and we couldn't have done it without you!
RhondaS says
Started our 10 day pledge today. so far so good with the banana pancakes! Thank you for taking the time to create and publish the meal plans! Makes my life a lot easier! I work full time and I am in Grad. School. Time with my family is at a premium.
Andrea says
I have taken the pledge and am very excited, however, when grocery shopping yesterday I was a bit confused. I know you should not buy foods with more than 5 ingredients. But does that include sugar? I know you should avoid sugar too. And what about Brown rice syrup? Is that ok? Also, I have found a great solution to my morning coffee. I put a little organic maple syrup and it added that little bit of sweetness I needed. Looking forward to feeling better over the next 10 days!!
Assistant to 100 Days (Amy) says
Hi Andrea. So how's your pledge going? Maple syrup is one of our approved sweeteners (yum!) for the pledge. And yes, the 5 ingredient rule includes sugar...but both sugar and rice syrup should not be a part of the pledge. Hope that helps. ~Amy
Assistant to 100 Days (Amy) says
Hello Danilita. Best of luck on the bar!! Here is a little article on some of the best brain foods: http://www.huffingtonpost.com/2012/09/18/brain-food-superfoods_n_1895328.html. :) ~Amy
danilita says
I am preparing to start studying for the California Bar. I can't think of a better time to do this challenge than now. I will need the energy, the motivation and the determination to study for the bar, so I will also take this challenge for the 70 days that I study for the bar. I am so ready, but words of encouragement are always desired. Thanks for the support!
Bianca says
I've been doing a lot of research and think I'm ready to change to a "real food" lifestyle. I'm wondering how to effectively do this on a single gal's budget. I've also always found it challenging to cook for one, which is why I tend to eat a lot of convenience/processed foods. Have you previously posted about any of this or do you have any resources or tips for me?
Assistant to 100 Days (Amy) says
Hi Bianca. Make sure you go through Lisa's post on 100 Days on a Budget: https://www.100daysofrealfood.com/100-days-on-a-budget/. Also, read through the reader comments following the posts because so many good ideas are shared there. Do not be afraid of making a full recipe and having leftovers. Leftovers save time the next day or further down the line if you freeze them. It is also more economical. Good luck. ~Amy
Kathy says
Just got done reading "Pandora's Lunchbox" very very scary! I purchased three books and they are currently being rotated through family and friends. A must read! Found this site at the end of the book. Love all the info, we must return to our eating roots. Things that the earth produces, since we are also a product of Mother Earth! Expecting a much healthier ME!
Nikky says
I have been blending/juicing for a month. I have cut out most refined and processed foods and I feel great. I am the skinniest I've been since 1995. It's time for the my next step in getting healthy.
Jennifer says
My three kids and I are starting today. So excited!
Corey says
I believe this diet is awesome! But here are three extra tips to share with the people who may take the pledge:
1. Don’t eat too many fruits and not enough vegetables (to control sugar intake)
2. Make sure that a majority of your food is cold/raw (more vitamin and minerals and less immune system reaction to the cooked food – leukocytosis)
3. Do not over eat!
There are many more tips for healthy eating but this is a great start to improving your diet. With the 10 day pledge guidlines and these three tips, I’m positive you’re going to Love the results!
William Bloom says
Overall the diet is good and I appreciate the Leake family sharing their adventure with the world through this website.
But I tried the diet for 5 days and actually ran into big difficulties, and I have a few constructive criticisms of it (which I've detailed on my blog in a post called "5 Days of Real Starvation").
The diet doesn't seem to be very vegetarian friendly, for example. And I think for most people, gradually and gently adopting permanent habits is superior to radically altering their diets for 10 days.
But again, I wish to express my gratitude to the Leake family for their efforts, which are by-and-large very positive.
Debra says
This is wonderful! I cannot wait to learn more and love the extra help of free meal plans and help with eating out! How did I live without this for so long?! Thank you!
My Latest post
Steve says
After traveling for weeks on end basically abandoning any real diet I finally realized what a dramatic impact real food makes. Getting back to eating real food at home, I felt like that neglected plant in the corner that springs back to life after getting water. Amazing.
Becky says
I am new to this wonderful idea and was wondering if you can eat dairy products, what type? Aren't organic items typically "processed" too? Also, is fat free or low fat a no no?
Assistant to 100 Days (Amy) says
Hi Becky. Welcome! Here are some posts that will address all your questions: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/, https://www.100daysofrealfood.com/2012/08/07/gluten-free-multi-grain-and-organic-junk-food/, and https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. ~Amy
Brittany says
Can't wait to take the 10-Day Pledge, this is exactly what I have been looking for! I am a new mother and exclusively nursing my baby and my 28 year old husband was just diagnosed with high cholesterol and he is not even overweight. I recently had a friends husband pass away at 52 yrs old from a massive heart attack and it really put life into perspective. I want to provide a long healthy future for my hubby, baby, and myself and this is the perfect way to start!
tracy says
Starting my 10 days today! Pretty darn excited to do this full force!
Tori says
We eat junk food and/or eat out most of the time. I printed out a bunch of articles from your website, so I can ponder this idea. I KNOW we should be eating so much healthier. I look forward to exploring REAL FOOD and blessing my family by changing our eating. I think I'll start with just ONE DAY! :) That in itself would be an accomplishment for us.
JoLynn Braley says
What a great idea! Like I mentioned in an earlier post, all of this comes easy when you have the right weight loss/health mindset! Thank you for sharing this and getting all of us motivated!
Dawne says
I love your website. My college girls & I are slowly moving to organic foods. I bake their bread & muffins.. Granola - my problem is caffeine & diet coke! So frustrating I spend all this time with organic s & wash. It down with chemicals! How. Do I get past this!!
Kelsey says
You should have a designed facebook post for everyone to share with their friends to say they're taking the 10 day, 100 day or any of your mini pledges. Something that announces what they're doing and what it's all about. Put your website or facebook page on it so that they know where to go for more information. I do marketing sorry lol.
Jason Leake with 100 Days of Real Food says
That's a great idea. Thanks for the suggestion!
melissa says
I live on military base! No grocery store but but we do have a salad bar. Wish me luck. Im a total sugar addict. This isn't going to be easy but I bet it will be worth it.
Tammy Jo says
Suggestions for eating out on the pledge?
Assistant to 100 Days (Amy) says
Hello Tammy Jo. This should help: https://www.100daysofrealfood.com/2010/07/12/how-to-eat-whole-foods-at-restaurants/. ~Amy
Tammy Jo says
Thank you!
Aimee says
Thank you for sending the meal plans! They will be really helpful.
Camisha says
Major typo I meant to spell latte not late
Camisha says
I have a quick question. Can I drink a vanilla late from Starbucks or is that a no. I think late's consist of coffee, milk, and vanilla but I am not sure.
Assistant to 100 Days (Amy) says
Hi Camisha. This should help guide you: https://www.100daysofrealfood.com/2012/07/18/food-babe-investigates-sabotaged-at-starbucks/. Good luck. ~Amy
Nancy W. says
I found this site about 2 years ago and thought to myself,"there is no way my family and I can do this." I am a potato-chip-aholic and have found myself consuming crazy amounts. At this point in my life, I find myself "food unsatisfied". It plays out in my mood, my self esteem and what my kids eat. I am embarrased of buying my kids lunchables and processed junk food. I have a picky eater and he needs this the most. It's an adventure I can't wait to begin and I am sharing the food love with my family. What a blessing! Thank-you for being the vehicle for my new food journey!
Camisha says
Hi Aimee I would recommend you googling paleo omg which should lead you to site/blog run by a woman named Julia. Great recipes, healthy alternatives, a d lots to choose from.
Aimee says
Thanks Camisha.... its great to have another resource!