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.
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!
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!
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.
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
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!
I have a question do refried beans count as a processed food
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
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. :)
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!
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!
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 :-)
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!
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
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!!
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
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!
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.
I’m ready to change my eating habits and start eating much simpler and healthy things.
Can’t wait to get started
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!
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!
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.
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!
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!
Hope your days are going well…I’m looking forward to starting tomorrow. What an opportunity to take charge of our health!!
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.
Looking forward to this change in my families life!
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!! :)
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!
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?
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
Hello, of course this post is genuinely good and I have learned lot of things from it regarding blogging.
thanks.
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
I had to give up cows milk. Is soy milk okay to use during the challenge?
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 :-)
Hi Michelle. Technically, liquor is off limits during the pledge. Stick with wine and beer for the 10 days. ~Amy
Thanks so much :-)
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
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 :)
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
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
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?
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
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)?
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
Where is the form!?
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
I will beginning the 10-day challenge on March 1st, 2014 and want to know what are the portion sizes?
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
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.
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.
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
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?
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
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!!
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
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..