While you may not be able to transform your habits overnight, you (yes, you) can improve your diet today and for the next few days.

It’s just 10 days. You can do anything you decide for 10 days (and you decided well by taking this Challenge).

Your Future Self


What real food looks like

Whole Fruits and Vegetables

Any and all. Organic when you can, especially for the Dirty Dozen.

Nuts and Seeds

Just not the sweetened ones

Beans and Legumes

Perhaps the most underrated food!


Wild caught, if you can

Eggs, Poultry, Meat

Upgrade to free-range or grass-fed, if able.

Whole Grains

Unrefined and unprocessed


Unflavored, unsweetened
(and may we suggest full-fat?).


Olive oil, avocado oil, and butter cover all the bases.

Water, tea, or coffee

Clearly unsweetened



Real food swap

• Full-fat, plain yogurt with add-it-yourself-fruit instead of fruit-flavored, low-fat yogurt
Whole fruit instead of fruit juice
Water, sparkling water, unsweetened coffee, or unsweetened tea instead of soda, diet soda, coffee drinks, energy drinks, or sports drinks
Coffee with unsweetened cocoa powder and cream instead of sweetened coffee drinks
Regular milk (whatever fat level you prefer) instead of flavored milk
A handful of nuts and a piece of whole fruit instead of protein or breakfast bars
Hummus instead of processed snack dips
Homemade kale chips instead of potato or corn chips
Roasted, seasoned chickpeas instead of snack mixes
Stove-popped popcorn popped in avocado, olive, or coconut oil, seasoned any way you like it (sans sugar, of course) instead of microwave popcorn or processed snacks
Lettuce instead of bread, tortillas, or wraps
Cucumber slices instead of crackers
Roasted sweet potatoes instead of french fries
A simple vinaigrette instead of bottled salad dressings
Ground almonds instead of breadcrumbs
Spaghetti squash instead of pasta
Spiralized vegetables (like zucchini, carrot, or cucumber noodles) instead of pasta
Brown or wild rice instead of white rice
Cauliflower rice instead of rice
Dark chocolate (>70% cacao) instead of candy or dessert


Take action

Plan for success. What real food will you eat today (or tomorrow)? Can you prep or pack any of it now?




Ok, so you’re willing and able to eat real food, but where do you begin?

We’ve got some ideas.  Visit our:

10 Day Real Food Meal Plan

Recipe Partners

Real Food Hacks