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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.

Comments

  1. Erika says

    July 22, 2014 at 4:17 pm

    Well, I did not make it to the full 10 days. I gave in on the 7th day of the pledge. However, I did snap out of one of my food addiction episodes by taking the pledge, it did wake me up to all of the processed junk around me, the 7 days that I did make it taught me how to eat better, and I lost 9 pounds. So even though I did not complete the 10 days, I am so glad that I tried to. Thanks for the inspiration!

    Reply
  2. Sandra says

    July 12, 2014 at 10:40 am

    Hi Lisa,

    I want to thank you for this website. It has really motivated me to start eating real, natural, wholesome foods. About 3 months ago I was suffering from some pretty nasty stomach pains and just overall not feeling the greatest. I suspected it had to do with years of eating overly processed foods, and just not taking care of myself. Like so many others, I have struggled with weight my entire life, and have tried every kind of diet, eating plan, workout regimen, you name it. I used to count calories, measure portions, I tried carb-cycling, joined weight watchers, went to see a dietician. I did it all.

    The only thing my efforts accomplished was to make me more unhealthy, and more unhappy, while watching my weight continue to climb.

    I finally decided to stop listening to all the mixed messages we get from the media and start listening to my body. I also decided to start choosing foods that would actually nourish my body and start to heal it (rather than continue to punish it).

    Your website really came in handy and I also read the book you recommended by Michael Pollan (In Defense of Food).

    I've been at it for about 2 and a half months and the results have been amazing!! I've lost over 15 lbs already, and it doesn't even feel like I was trying! In truth, the overall positive changes in my health far outweigh any number on the scale, and I don't even care about weight anymore. Still, it's a nice bonus to see the scale 15 lbs lower and have my clothes fit looser.

    I've decided to take a cue from you and have been documenting my journey, and blogging my efforts. It's still in the very early stages, but feel free to check out my website: http://theartofcare.weebly.com/

    You might find I refer to your site a lot, for recipes and motivation. I hope you don't mind.

    Once again, thanks for your efforts and for this wonderful resource!

    Reply
  3. Ursula C says

    June 24, 2014 at 11:31 am

    I was wondering if anyone that has tried the challenge has celiacs disease? I want my family to try this, but my 4 year old daughter has celiacs disease and it can be tricky for her anyways, besides going down this road. Just curious if anyone has done it and how it worked out.

    Reply
  4. Kim G says

    June 22, 2014 at 7:39 pm

    What about organic grocery stores? I buy my eggs, bread, milk, cheese, yogurt, and grains (and all condiments) from a local organic grocery store, but lately i'v become obsessed with the thought of sugar and it's link to heart disease. is the fact that i buy my groceries from an organic grocery store a reason to feel safe or do i also need to worry about the amount of sugar in all of these items as well......i guess too much of anything is bad for you

    Reply
  5. Denae says

    June 22, 2014 at 12:39 pm

    I've also been moving towards real foods the past couple of years, and am doing the 10 Day Challenge to really push myself. I DON'T need to keep any cookies or chips in the cupboard! And I'm hoping eating healthier will help give me more energy!

    Reply
  6. janette says

    June 22, 2014 at 4:05 am

    I have a question do refried beans count as a processed food

    Reply
    • Assistant to 100 Days (Amy) says

      June 25, 2014 at 11:58 am

      Hi Janette. Refried beans ore fine especially if you make them yourself: https://www.100daysofrealfood.com/2011/08/29/recipe-easy-slow-cooker-refried-beans/. ~Amy

      Reply
  7. Selah Jordan says

    June 19, 2014 at 11:27 am

    We have been working at cutting processed foods out of our lives for about a year now but there are some things that have still been hazard to completely give up. This will be the challenge for me personally to eat completely real for 10 straight days. Lol. But I can do it. This 10 day challenge will mostly be for myself just to prove to myself that I can do it. :)

    Reply
    • Denae says

      June 22, 2014 at 12:41 pm

      I completely agree with you. There are some things that have been hard to give up. And I want to challenge myself for these 10 days to prove to myself that I can! Good luck!

      Reply
  8. Kari Carlson says

    June 17, 2014 at 10:01 pm

    Really excited to do this for 10 days. We have eaten mostly non-processed food for a couple years now. I participated in a 30 day body re-boot called Whole30. This will be easy compared to that for me! Mostly I want this summer to be the summer my children learn to enjoy all varieties of foods- they struggle in the vegetable department! My husband will be on board because he knows how good he feels when he eats whole, real food. Thanks for the 10 day challenge. We love challenges in our family!

    Reply
  9. Lisa says

    June 12, 2014 at 9:45 pm

    I have been clean eating for about 2 months now. I did the Daniel detox with a group at church and cleaned up my pantry. I was discouraged because I didn't see a significant weight change like I was hoping although I did feel much better and had more energy. I went on vacation and slipped up for a few days. Now I feel like I need to re-commit.
    This may be just the thing I needed! Wish me luck :-)

    Reply
  10. Romy Altheide says

    June 06, 2014 at 3:04 pm

    I am about to embark on this challenge (sort of unofficially) and I was wondering about cooking oils. Would I be able to use vegetable oil or pure olive oil? Thanks!

    Reply
    • Assistant to 100 Days (Amy) says

      June 09, 2014 at 11:41 am

      Hello Romy. This will answer your questions on oil: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Best of luck! ~Amy

      Reply
  11. Jessica says

    June 03, 2014 at 6:22 pm

    I want to do this challenge but nervous about doing it officially. I am going to follow the meal plans, but the only thing i am concerned about is the homemade granola cereal. Is there a substitute or a granola cereal that you could purchase at the super market that follows the rules of the 10 day pledge. Very excited about making the wheat flour tortillas!!

    Reply
    • Assistant to 100 Days (Amy) says

      June 05, 2014 at 4:37 pm

      Hi Jessica. You can find one ingredient 100% whole grain puffed rice or shredded wheat at Whole Foods, Earth Fare or other health food stores. ~Amy

      Reply
  12. Ana Carrion says

    May 31, 2014 at 8:21 pm

    Hi - just tried to sign up for the 10-day pledge but i am not sure it is working. I hit the submit button but nothing seemed to happen. Can you let me know?

    Looking forward to this challenge!

    Reply
  13. deby says

    May 25, 2014 at 1:13 pm

    Hi. My name is Deby... iam from Puerto Rico, and i want to participate, but the option on the states, are just the 50 states of USA.
    Can add Puerto Rico. P.R.

    Reply
  14. Brandy says

    May 24, 2014 at 3:28 am

    I'm ready to change my eating habits and start eating much simpler and healthy things.

    Reply
  15. Kaleelah says

    May 24, 2014 at 12:44 am

    Can't wait to get started

    Reply
  16. Lauralee Best says

    May 14, 2014 at 6:45 am

    After getting her 4 year shots yesterday my daughter got to choose what was for dinner. She chose McDonalds. Red flags went up, we need this!

    Reply
  17. Melanie says

    May 12, 2014 at 1:37 pm

    My friend and I started the 10-day challenge today. My family eats pretty well already, but I know we can do better (especially with bread products). I'm excited to try new recipes the next 10 days that are completely "real." I've done the Daniel Fast with my church a few times, so I hope this will be a cake-walk compared to that!

    Reply
  18. Brenda Unruh says

    May 07, 2014 at 2:16 pm

    Starting tomorrow (May 8, 2014). Had a grasp on eating real food for a few months, the beginning of the year, but got sidetracked and haven't been able to find that motivation and committment. Looking forward to this challenge as a tool to help me get back on track. The 100 day challenge seems overwhelming right now, so am starting small with the 10 day challenge. My goal is to then go the 100 days and beyond, not only changing my life, but that of my family.

    Reply
  19. Courtney Braxton says

    May 07, 2014 at 10:07 am

    I had recently watched a documentary called Food Inc. It has revolutionized my thinking. I decided to look up some information and came across your site. Thanks for all the valued information, especially for beginners!

    Reply
  20. Kendra says

    May 05, 2014 at 5:22 pm

    I'm going to try this beginning tomorrow! So that would put me at beginning May 6 and ending May 15.

    Thank you for the inspiration!

    Reply
    • Brenda Unruh says

      May 07, 2014 at 2:18 pm

      Hope your days are going well...I'm looking forward to starting tomorrow. What an opportunity to take charge of our health!!

      Reply
  21. Georgia says

    April 23, 2014 at 7:41 am

    Have a serious health upset on my fathers side that I am determined to beat! Want to be around to enjoy my husband my babies and my family life is too short!!!!
    Been looking for support! And yes u can do it if your a busy working mom you just need motivation!!!! That would be my children.

    Reply
  22. Meg says

    April 21, 2014 at 1:27 am

    Looking forward to this change in my families life!

    Reply
  23. Angie H says

    April 15, 2014 at 12:10 am

    I am very excited to get started. I was informed awhile back from a dear friend to go "green". I am happy to find an actual challenge and accept it. I look forward to posting my results. My goal is to go green for 100 days!! Wish us luck!! :)

    Reply
  24. Kathleen says

    April 03, 2014 at 2:31 pm

    Greetings! I've been reading your site for a long time
    now and finally got the bravery to go ahead and give you a shout out from Houston Texas!

    Just wanted to tell you keep up the great job!

    Reply
  25. Beth says

    March 31, 2014 at 4:35 pm

    I'm trying to follow the 10 days of Real Food Challenge and part of it is to log into FaceBook and mention you are doing. I joined a group called "10 Days of Real Food" and from the looks of it, it has NOTHING to do with this. Can anyone tell me if there is something on FB that is associated with this?

    Reply
    • Assistant to 100 Days (Amy) says

      April 03, 2014 at 2:05 pm

      Hi Beth. Look for 100 Days of real Food. We have a 10 Day Challenge but Lisa's family's original challenge was for 100 days. Thus the name. Here is the Facebook link: https://www.facebook.com/100daysofrealfood. :) ~Amy

      Reply
  26. advance cash loans says

    March 17, 2014 at 7:50 pm

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  27. Assistant to 100 Days (Amy) says

    March 17, 2014 at 5:17 pm

    Hi Michelle. We understand that it is necessary to adapt the rules somewhat for allergies and sensitivities. Look for plain organic soy milk with one or two ingredients. ~Amy

    Reply
  28. Michelle says

    March 12, 2014 at 7:51 pm

    I had to give up cows milk. Is soy milk okay to use during the challenge?

    Reply
  29. michelle oerter says

    March 11, 2014 at 1:04 pm

    Hi Ladies!

    Today is Day 6 for me Yay! I finally made it to a computer to offically sign up for the pledge, but I have been going strong and honestly I have never felt better. I absolutley love the green smoothie recipe and the hummus, I added homemade pico de gallo and made fresh whole wheat tortilla chips so yummy!!! I have pledged to go the 40 days of Lent without any processed foods although the way things are going I may just stay the course and complete 100. one question..the rules said wine and beer are ok in moderation..what about whiskey? my favorite is American Honey haha sorry but I had to ask I dont want to ruin things with a silly shot :-)

    Reply
    • Assistant to 100 Days (Amy) says

      March 17, 2014 at 3:37 pm

      Hi Michelle. Technically, liquor is off limits during the pledge. Stick with wine and beer for the 10 days. ~Amy

      Reply
      • Michelle Oerter says

        March 22, 2014 at 12:59 am

        Thanks so much :-)

  30. Michelle Oerter says

    March 06, 2014 at 4:08 am

    Today marks Day 1..Although I am not Catholic (my husband is) I have decided to give up processed foods for Lent..40 days..I started a day late so day 40 for me is April 14th. Eating healthy was ridiculously easy to do when I was pregnant with my daughter because I was diagnosed with hypoglycemia so I hope to realize that I am just as worthy. ♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥ #40heartsfor40Daysleft #40daysofnoprocesdedfoods #tryingmybest #nongmo

    Reply
  31. abby says

    February 19, 2014 at 9:40 am

    Hi, I have tried a few different browsers and such, and cannot find a way to see the 10 day pledge. I started yesterday, and really want to make the "official" pledge. I'm not sure why I can't get it to work, and I am not on my phone or table. please help :)

    Reply
  32. Kim says

    February 11, 2014 at 9:48 pm

    Hi,

    We are a couple (not yet with children) and love this and want to start right away by following the meal plans to the T, however they are calculated for a family of 4, and are above our budget. We would like to spend around $100 a week....is there any way to tweek these meal plans for us? or do you have any suggestions?

    Thanks for making this site!!!

    Kim and Chris

    Reply
    • Assistant to 100 Days (Amy) says

      February 19, 2014 at 1:28 pm

      Hi Kim. You could always try cutting the recipes in half and shop accordingly. But, the advise I usually give is to not be afraid of making whole recipes and freezing for a later day or allow leftovers to feed you for a few meals. These practices go a long way to stretch a budget. ~AMY

      Reply
  33. R Dean says

    February 11, 2014 at 11:48 am

    Hi Amy,
    My name is Rochelle and I'm on Day 8 of the 10 Day Real Food challenge. I can definately tell the difference in the way I'm feeling during the day; I have much more energy. Is this a common response from people that have taken the 10 day challenge?

    Reply
    • Assistant to 100 Days (Amy) says

      February 14, 2014 at 1:02 pm

      Hi there. I think it effects people differently but yours is certainly not an uncommon experience. It is a gentle way of beginning a permanent (hopefully) detox of your body. Glad you are feeling so well. :) ~Amy

      Reply
  34. Sarah says

    February 10, 2014 at 10:56 pm

    Hi, I am two days away from finishing my challenge and a friend told me you will receive an email to confirm you signed up. I haven't received one, should I resubmit my dates (started 2/2/2014)?

    Reply
    • Assistant to 100 Days (Amy) says

      February 14, 2014 at 12:59 pm

      Hi Sarah. We are a little behind right now. Just put your start and finish date on the Real Food Graduates page: https://www.100daysofrealfood.com/take-the-10-day-pledge/real-food-graduates/. :) ~Amy

      Reply
  35. Madeline says

    February 09, 2014 at 10:06 am

    Where is the form!?

    Reply
    • Assistant to 100 Days (Amy) says

      February 10, 2014 at 11:36 am

      Hi Madeline. It is part of the above post. It may not work with a mobile device. If you are still having trouble, use another browser. ~Amy

      Reply
  36. Rosemarie says

    February 07, 2014 at 2:54 pm

    I will beginning the 10-day challenge on March 1st, 2014 and want to know what are the portion sizes?

    Reply
    • Assistant to 100 Days (Amy) says

      February 09, 2014 at 7:50 pm

      Hello Rosemarie. Most of Lisa's recipes are meant to serve 4-6. This might help, as well: https://www.100daysofrealfood.com/2013/01/23/portion-size-matters/. ~Amy

      Reply
  37. LINDA says

    February 07, 2014 at 10:42 am

    Thank you! I found your website looking for a recipe for whole wheat banana pancakes. 5 years ago I was about 85% organic and whole grain. Then my husband and I got together and he was 100% processed and fast foods I fought the battle for a couple of years and then gave up. I started the 10 day challenge on Sunday, but started cleaning up my act a few days before. I feels so much better. Started reading labels again. Thank you.

    Reply
  38. Mindy says

    February 07, 2014 at 12:12 am

    We will be starting the 10 day challenge soon!!! But next week we are heading out of town for a few days, any tips on real food on the road with no kitchen options for 3+ days.

    Reply
    • Assistant to 100 Days (Amy) says

      February 07, 2014 at 2:04 pm

      Hi Mindy. These posts will help: https://www.100daysofrealfood.com/2011/06/24/tips_for_trips/ and https://www.100daysofrealfood.com/2013/07/16/real-food-tips-top-10-travel-snacks/. ~Amy

      Reply
  39. Sarah says

    February 05, 2014 at 9:49 pm

    I signed up for the 10 day challenge on Monday February 2 and I noticed my energy level has increase...love it! My weakness is potatoes (streamed red potatoes w/ veggies....yummm) but I'm concerned I'm might get burned out with just streamed. Any suggestions on making potatoes more exciting?

    Reply
    • Assistant to 100 Days (Amy) says

      February 17, 2014 at 3:16 pm

      Hi Sarah. Here is a simple old favorite: https://www.100daysofrealfood.com/2010/09/20/recipe-potato-skins/. We love sweet potatoes, in particular, and here are a few ways to incorporate them: https://www.100daysofrealfood.com/2011/11/07/recipe-sweet-potato-casserole/, https://www.100daysofrealfood.com/2010/10/28/recipe-sweet-potatoes-and-apples/, and https://www.100daysofrealfood.com/wp-content/uploads/2013/09/Cuban-Sweet-Potato-and-Black-Bean-Burritos.pdf. Enjoy. ~Amy

      Reply
  40. Morgan says

    February 02, 2014 at 11:42 pm

    Hi! I am gearing my family up to start the 10 day challenge, and I was wondering I you had any advice on how I make chicken salad with substituting miracle whip?? Or is there a clean miracle whip out there?? I make chicken salad by using organic shredded chicken, celery, shredded cheese and Miricale whip if that helps! Thanks!!

    Reply
    • Assistant to 100 Days (Amy) says

      February 05, 2014 at 12:31 pm

      Hi there Morgan. Finding condiments that fit the bill for the 10 day pledge is tough. Here is Lisa's curry chicken salad: https://www.100daysofrealfood.com/2013/03/15/recipe-curry-chicken-salad/. If curry isn't what you have in mind, you could make a another version using yogurt. There are several recipes out there. Just find the one with all real ingredients that you like best. :) ~Amy

      Reply
    • Gitta says

      April 02, 2014 at 10:06 am

      I would substitute plain yogurt, instead of miracle whip..Add Garlic, onion powder, lemon, dill, pepper..and spruce it up with almonds cranberries, celery..Whatever you like..

      Reply
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