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.
Franchesca says
Howdy..
I am 24 yrs old and my birthday is coming up soon so I am trying to shed off a few pounds and look better.i recently lost 46 pounds and got out the 200 lb mark.but I feel off the wagon.so I was looking to see what can help me get back on track, and this 10 day challenge motivated me to try it so hopefully I can stick to it just do to the fact my husband dosnt do healthy and eats whatever he likes and dose not gain weight..I am at 199 on my weight and lets see wut happens in 10 days...11*03*13 started
Thuy says
* sorry accidently submitted too soon
Anyway- it's hard to cook Asian foods without using processed sauces and spices. I am currently breastfeeding and noticed my baby gets a bad reaction when I have egg and asian sauces! So I am determined to just cut all processed (and egg of course) for baby and also for myself. I then remembered running into this site awhile back! I am so glad I remembered because now I have a reference to use! After 10 days, I plan on posting pics on Instagram. Also, my plan is- if I can go 10 days, then I should do it continuously! With exception of maybe one or two cheat meals a week (to not offend family at gatherings if necessary).
QUESTION: what do you do about pastas? Aren't they processed?
Assistant to 100 Days (Amy) says
Hi there. They are processed but not highly processed with only a few whole ingredients. 100% whole wheat pasta or other 100% whole grain pasta is fine.
Thuy says
My family and I eat healthy most of the time and we do only eat majority organic, non gmo, grass fed, all natural foods. Unfortunately, because we are Asians, it is very easy to cook Asian foods with sauces and spices that are
Alyssa says
Hello, I am getting ready to start the 10 day challenge soon. I am working on all my planning for meals and things. I noticed in the blog post about mayo that you mention your family did not eat in during your challenge. I was going to use many of your recipes during the challenge. Are there items in the recipes i should not be eating during the 10 days. I'm a little confused. Thank you!
Assistant to 100 Days (Amy) says
Hi Alyssa. It is true that during the challenge, you might find it very difficult to find condiments that meet the standards for "the rules". Outside of the challenge, Lisa does use some store bought condiments. ~Amy
Tammy Jensen says
I need receipts.
Michelle says
Just started day 1 and I am enjoying a mocha! I have homemade ww bread ready to go and soon I will have flank steak in the crockpot! Hope I can stick with it!
Katie says
Are baked tostitos chips ok on the pledge? They only have a couple of ingredients and are baked.
Assistant to 100 Days (Amy) says
Hi Katie. No, they are made with refined oils. ~Amy
Joan Dahlen says
Bless you Lisa for this wonderful web site that I just stumbled on. I am a college English professor and one of the essays I make all my students read is an excerpt from "Fast Food Nation." Then we talk about grass fed beef, factory farming and all the other gross violations of real food preparation that pass for food in our local grocery store. I am going to recommend your site and tell them to take your 10 day challenge, if they can. Of course, most of them live on campus and have to eat campus provided food, but I will stress they can eat the fresh veggies, order simple meats like grilled chicken and have fruit for dessert. For treats, look for homemade ones done by the dining hall cooks. Hopefully they don't use mixes. You are changing the way the world eats with your adorable blog and healthy beautiful family.
Ashley Roy says
Tomorrow marks day one of the Real Food Challenge for myself, my fiance, and our 3 1/2 old daughter! I can't wait!
Monika says
Starting today, 10/28! We have been eating pretty healthy but old habits do tend to sneak in. So I'm doing this to jump start things a bit.
Lauri says
Starting the 10 day challenge tomorrow, 10/28. I spent this past week researching, gathering recipes and did my shopping today. This is quite a challenge just getting prepared! I am super excited to feel better!
christie says
I am doing the 10 day challenge & am wondering if pectin is ok. It is in a jelly I got from a farmers market. It's been fairly easy & I don't want to mess it up!!
Thanks
Christie
Jax says
Started the 10-day pledge on 10/19/13 and I feel so great already!!
Sharon says
Ready set go! Starting 10-day Pledge today, October 23,2013,
Sherry says
I am starting my 10 day pledge today 10/22/2013..kitchen is full of real food so here I go :)
laurel dalling says
Ready to begin . . .
Leanne says
Hi, I posted a question yesterday but can't find it, maybe I messed up in submitting it. Anyway, my husband and I started the 10 day today, 21 October. We are both kind of foodies, and are into local sourced, organic, etc, but have very different interests... I'd love to drop a few pounds like others have posted, but my husband is one of those tall skinny marathoner types and always interested in calorie density (for example, his choice for our last nutrien-vacant meal last night was hot dogs wrapped in crescent rolls, with organic ketchup of course, hahaha). Do you have any recommendations for meeting both our nutritional needs and balancing the conflicting calorie priorities? Do I just double his portions?
Assistant to 100 Days (Amy) says
Hi Leanne. I do think it can as simple as portion control and making good choices regarding the nutrient content of your meals. And, your plates do not need to look the same. You might choose to have plate 3/4 full of veggies and salad and he might choose to have more whole wheat pasta. :) ~Amy
Anna says
I'm taking the 10 day challenge! In the past month I've gone from never eating fruits or vegetables to having one of each a day. Time to take the next step!
Angie Chacon says
We will start tomorrow and I really hope it does not take waay too much time. We are a busy family, but will definitely make a sacrifice to be healthy. Where is the fall menu?
Assistant to 100 Days (Amy) says
Hi Angie. That is meal plan #5 that you get when subscribing to the blog. Have you subscribed? Let us know because we can always resend. ~Amy
karen says
starting the 10 day challenge tomorrow with my daughter. any suggestions for when the going gets tough? i will surely miss my sugar...but am looking forward to giving it up!
Assistant to 100 Days (Amy) says
Hi Karen. Hope you got off to good start! Just stick with it and think about how accomplished you will feel at the end of 10 days. The key for a friend of mine recently was keeping fruits and veggies cut up and accessible in the fridge and making sure you have staples on hand and meals planned. :) ~Amy
Christie says
I am excited! I actually started on Monday... wanted to make sure I could do this and it's a lot easier than I thought it would be!!!
Katie Eaton says
Today is the day that I start my 10 days of real food challenge! My three children will be joining me, I can only hope that I can persuade & inspire my junk food loving husband to do the same!!
Emily says
I will be starting the 10 day challenge Thursday, October 17th. I eat pretty healthy, but I could definitely cut out processed foods that are fast for my busy schedule. This will give me motivation to change!
Debbie says
Hi!
I'm taking the 10 Day Real Food Pledge! I'm super excited! Starting tomorrow (Oct 15th, 2013) and will be going to the 25th!
I love that this will motivate me!
Sarah says
I'm on day 8 and lost 3.5 lbs but that was due to food poisoning or a stomach bug :( I made my own pasta and I think I left the noodles out for too long before refrigerating however my husband ate what I ate and didn't have any symptoms. My husband ate a TON of junk, on day 3 he already started feeling better. We hope to just make this our new way of eating.
Jennifer says
I am on day 10! I feel great and I have lost 9.6 pounds since starting the challenge. This is the easiest weight I have ever lost. I love not counting calories and enjoying whole dairy!
Alison says
1 day left of my 10 day pledge and though it was scary at first, it became so easy after a few days! Tonight came home from work and made a vegetable quiche from scratch (wholemeal pastry of course!)...no idea why i used to eat such rubbish! Takes nothing to make nice healthy food! Not ever going back!
Maria Ciullo says
Starting Mon, the 7th, my husband and I will be taking the pledge. We have 5 kids, but figured we should do it first and ease them into eating cleaner. I have eaten clean before and felt wonderful, but I think I was overeating all the good stuff, never lost any weight. LOL. One day I "fell off the wagon" and had some sugar and my body just craved it more and more. It really is an addiction. My husband is having some GI issues so I am making him eat better with this pledge in the hopes that he starts to feel better. I am dairy and egg free which makes breakfast hard for me sometimes, but I am figuring it out. Good luck to all!! :)
Heather Peters says
My family of myself and 5 kiddos will be doing the 10-day pledge over our Fall Break. Beginning today, October 5-14. I will check back here...
Morgan says
It's funny part of me really wants to do this but a whole other part of me knows that the way we eat we just wouldn't be able to do it. Being vegetarian and mostly cow dairy free, the processed nature of soy milk and tofu is unavoidable. As well as some of our other kitchen staples involved in not eating meat. I suspect we will end up trying to go plastic free instead. Though I wish everyone luck on their food journey.
Alison says
If you're in the UK, this is a great place to buy great meat, vegetables and dairy online...if, like me, you dont live near a good butcher...
Alison says
Sorry website didn't appear it's http://www.riverford.co.uk/
Marcine says
I have always done a lot of "home cooking" but was never to make the full blown transition into ZERO processed foods. So today 09/16/2013 we as a family have decided to take that leap of faith in my cooking skills. We also decided that we are not going to do a 10 day challenge but a 60 day challenge. Our family consists of myself, my husband, 3 children and their ages are 17, 11, 10. I have a budget of $150 or less on all food items including milk every week. We are also making the change to zero purchased breads. I know this will mean more on my end cooking and baking however, I know we will be better off. Wish us luck!
Karen Miller says
I am starting the 10 day pledge Monday, Sept. 16, 2013. I do not eat many processed foods; however, I was very interested in the information regarding milk, which I too love. I'm excited to begin trying recipes you have provided. I keep saying that before there was organic food, it was simply called "food"!
Eliya Bolgrin says
I so want to start the 10 day pledge, but I have a couple questions. I can't have dairy (I EBF and my son has a dairy sensitivity) but I use coconut milk and organic coconut oil. Are there any other substitutions I can make that will fit in the rules? I end relying on raw almonds, fruit, and homemade breads A LOT for snacks, and I would like to add more variety (I miss yogurt more than I can say). Also,I continue to take vitamins (since I am breastfeeding) but is there a brand that is more "natural" or real than most? Thanks! Eliya
Assistant to 100 Days (Amy) says
Hi Eliya. I'm not exactly sure what substitutions you are looking for but you could certainly add almond milk: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. You could make some really great smoothies or ice cream: https://www.100daysofrealfood.com/2010/05/17/recipe-tasty-smoothies/ and https://www.100daysofrealfood.com/2010/05/17/recipe-tasty-smoothies/ using coconut milk if you need a base. There are really no vitamins that we can recommend. It is not our expertise and the Leake's do not use them: https://www.100daysofrealfood.com/2012/09/13/why-my-kids-dont-take-vitamins/. I would check with your OB on that one. I do know there are some that claim to be whole food based. ~Amy
sharon says
We are on day 6 of the 10 day pledge and I have to tell you, what a blast. My family loves the recipes from the weekly plans and I am enjoying the cooking and all. The kids are even enjoying it. I feel a bit more confident about the whole thing and need to say I LOVE IT!!!!!
Lesley Rodgers says
I am so excited! We already eat fairly healthy and have cut out most processed foods. Using the 10 day challenge to make sure I am eating as good as I think I am! Thank you for such great info!
Lesley Rodgers says
OOPS, started Sept 4th.
Candace & Rob Lance says
We are ready to take the 10 day pledge! We will be starting on Tuesday, September 3rd. We do eat relatively healthy but have relied heavily on easy grab and go items over the past couple weeks since we had out son. It's time to clean up our habits!
Sharon says
Well, I wasn't supposed to start our 10 day pledge until the 3rd of September. Did my shopping today and learned that I was doing pretty well with the foods I was buying. I surprsied myself. We cleaned out the pantry and rearranged the foods in our stockpile. We are starting tomorrow to see if we can do it! We have a 4 year old birthday on Monday, so it will be a challenge. Using the meal plans until I get this all figured out.
Harmonystar says
I'm on day 9 and feeling great!! I have been able to find lots of substitute foods for meals i would normally fix anyway and feeling like I have a lot more energy and with less pain than I've had in the past 4 months. I am still working to balance the cost difference at the grocery store while keeping in mind that I don'e eat out so that is saving our finances, and there are inexpensive options to eating well if one takes the time to search. Off to a great start with no intentions to turn back now :)
Sage says
Hi, I started my pledge yesterday and so far so good. I am just wondering if it is ok to take a fish oil and vitamin B supplement while on the pledge? I try to take them every day but have not taken them for a few days now (I forget them often).
Thanks.
Jason Leake with 100 Days of Real Food says
Hi Sage - I can't give you specific nutrition or medical advice, but I will say we choose to avoid supplements and vitamins unless there is a specific need (i.e. under the advice of a doctor, as the result of a deficiency identified in blood work, to heal a specific symptom, etc.), the thought being a varied diet of real food should provide all the nutrition most people need. If you do need/choose to take supplements or medicine, then try to choose the best options (for example, avoid artificial colors and additives when possible). We aren't going to send the pledge police after you :) - Jason