5 DAYS TO REMOVE ULTRA-PROCESSED FOODS FROM YOUR DIET
YOU KNOW WHAT TO EAT. SO WHY DO YOU SOMETIMES EAT WITHOUT EVEN THINKING?
Five days to get curious about your food, recognize your habits, and discover what happens when you stop running on autopilot.
You open the refrigerator. Again.
You walk into the kitchen, look around, and start searching for something.
You sit down with food, get distracted, and suddenly it's gone.
Sound familiar?
Here’s the interesting part:
You might already know a lot about nutrition. You might know how to build a satisfying meal, what foods you enjoy, and what choices tend to leave you feeling your best.
But knowing what to do and noticing what you're doing in the moment are two very different things.
That's what we're going to explore together.
I'm Kim Shapira, MS, RD, and I'm inviting you to join me for a five-day food experiment designed to help you get curious about ultra-processed foods, recognize everyday eating patterns, and practice making more intentional choices.
✓ Not by being harder on yourself.
✓ Not by following another perfect food plan.
✓ By learning to pay attention.
5 DAYS TO REMOVE ULTRA-PROCESSED FOODS FROM YOUR DIET
November 16–20, 2026
Five daily video lessons.
Five Daily Dares.
Your personal experiment journal.
My Meal Prep Guide.
A private WhatsApp group.
Two live calls with me.
Your investment: $99
WHAT IF THE MOST IMPORTANT THING YOU DISCOVER ISN'T ABOUT FOOD?
Imagine recognizing that you often reach for something to eat when you're rushing.
Or realizing that you tend to snack while working because food is right beside you.
Or noticing that you finish a meal without really tasting it because your attention is somewhere else.
Maybe you discover that you're genuinely hungry and need a more satisfying meal.
Maybe you find an alternative you enjoy even more than your usual go-to.
Or maybe you finally recognize a pattern you've repeated so often that you stopped seeing it.
These are the kinds of discoveries we're making room for.
Because when you recognize what's happening, you have more information to work with.
You can decide whether you want to keep doing what you've always done or experiment with a different response.
You don't have to change every habit to benefit from understanding one.
And you don't have to turn every eating decision into a big production.
The goal is to become more aware of your choices so you can make decisions that support the life you want to live.
THIS ISN'T ABOUT BECOMING A PERFECT EATER
Let's get something straight.
This is not a detox.
It's not a weight-loss challenge.
It's not a competition to see who can resist the most foods.
And it is absolutely not an invitation to judge yourself every time you eat something packaged
For five weekdays, we'll experiment with replacing ultra-processed foods in our usual routines with satisfying alternatives made from simpler ingredients.
We'll also pay attention to the situations surrounding our choices: convenience, routine, distraction, hunger, satisfaction, and the cues that can make certain behaviors feel automatic.
Some observations may surprise you. Others may confirm what you already suspected.
Both are useful.
Packaged foods aren't automatically ultra-processed, and individual experiences differ. We'll approach this as an educational experiment, not a list of foods you're supposed to fear.
The point isn't to become afraid of the food in your kitchen.
It's to become more aware of the choices you make there.
"What if my 'safe food' is processed?"
We get it. If you have food sensitivities, allergies, or a packed schedule, certain packaged foods are life-savers. This experiment isn't about shaming convenient foods or taking away what works for your body. It’s about getting curious, understanding your individual triggers, and making sure your food choices are supporting your life—not controlling it.
YOUR FIVE-DAY EXPERIMENT
DO I EVEN EAT ULTRA-PROCESSED FOODS?
Before you change a thing, let's find out what's already happening.
We'll explore the foods you commonly reach for, what you like about them, and the situations in which they tend to show up.
The first step isn't judgment. It's awareness.
DAY 1:
WHAT SATISFYING SWAP COULD I TRY?
Let's talk about convenience.
When you're busy, tired, or rushing out the door, the easiest option often has an advantage. We'll explore how to make satisfying alternatives easier to access without making your life revolve around meal preparation.
Because a plan that works in your actual life is more useful than a perfect plan you can't maintain.
DAY 2:
HOW DOES MY MIND FEEL WHEN I EAT?
Have you ever finished eating and realized you barely remember the experience?
We'll explore attention, distraction, and satisfaction. You'll practice bringing your attention back to the moment with two simple questions:
Where is my body? Where is my mind?
You might discover that a small change in how you experience a meal is worth keeping.
DAY 3:
WHAT DOES MY PATTERN REVEAL?
Hunger, habit, stress, convenience, and emotions can overlap.
We'll explore what tends to happen before your familiar eating routines and look for one small adjustment that might make your next choice easier.
Not every urge needs to be solved. Not every snack needs an explanation.
Sometimes the most useful thing you can do is simply notice.
DAY 4:
WHAT DO I WANT TO CARRY FORWARD?
The goal isn't to complete five days and become a different person overnight.
It's to look at what you learned, identify what worked for you, and choose one practical thing you want to continue.
Because the real value of an experiment isn't just what happens during the experiment.
It's what you decide to do with what you learn.
DAY 5:
HERE'S EVERYTHING YOU GET
Five daily video lessons
Short, engaging lessons from me that connect nutrition, habits, and everyday decisions. Each video introduces the day's idea and guides you into your Daily Dare.
Five Daily Dares
One small experiment each day to help you put what you're learning into practice. These aren't additional food rules. They're opportunities to notice something you might otherwise miss.
Your Five-Day Experiment Journal
A printable journal to record your observations and reflect on hunger, satisfaction, energy, mood, and everyday eating patterns.
No complicated tracking. No need to document every bite.
My Meal Prep Guide
Practical support for making satisfying foods easier to access, so convenience doesn't have to make every decision for you.
Your private WhatsApp group
A place to discuss what you're noticing, share observations, ask questions, and learn alongside other participants.
A live welcome call with me
Monday, November 16, at 11:00 a.m. Pacific | 30 minutes
We'll get oriented, talk about the experiment, and begin the week with curiosity rather than pressure.
A live closing call with me
Friday, November 20, at 11:00 a.m. Pacific | 60 minutes
We'll reflect on what you discovered, discuss your observations, and consider what you want to carry forward.
All of this is included for $99.
WHY I'M SO INTERESTED IN THE MOMENT BEFORE WE EAT
I'm Kim Shapira, MS, RD, founder of the Kim Shapira Method.
For nearly 30 years, I've worked in nutrition and dietetics. And one thing I want people to understand is that eating isn't just about knowing what food contains.
Our surroundings influence what we notice. Our routines influence what feels easy. Repeated behaviors can become automatic. And when we're distracted, we may pay less attention to the experience of eating.
That doesn't mean we're broken or that every food choice has some hidden emotional meaning.
It means there's more to understand than the food itself.
I've built my work around helping people look beneath the surface, get curious about their patterns, and learn how to make choices that support their well-being.
Because food was never meant to be the main character in your life.
Food matters. Your health matters. But so does everything you want to do with the life you're nourishing.
I want you to know how to eat in a way that supports your life—not spend your life thinking about what you should or shouldn't eat.
This five-day experiment is one small place to begin.
"BUT I'VE TRIED CHANGING HOW I EAT BEFORE."
Maybe you've tried meal plans.
Maybe you've downloaded recipes, bought new groceries, promised yourself you'd start Monday, or told yourself you just needed to try harder.
You don't need me to pretend those experiences never happened.
This experiment simply gives you a different starting point.
Instead of demanding that you get everything right, we'll begin by observing what's already happening. Then we'll try a few practical changes and see what we learn.
You may find something that works beautifully. You may discover a situation that needs a different approach. You may learn that a change you expected to love isn't right for you.
That's okay.
You aren't here to prove you can follow instructions.
You're here to learn something useful about yourself.
FREQUENTLY ASKED QUESTIONS
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No. It's a five-day educational experiment, not a weight-loss program, detox, or test of willpower. We'll explore ultra-processed foods, satisfying alternatives, and the habits that influence everyday eating.
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The purpose is to experiment with replacing ultra-processed foods in your usual routines. This isn't about perfection or guilt. If something doesn't go as planned, you can still learn from the experience.
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You'll receive a short daily video and a Daily Dare, with a few minutes to reflect in your journal. The welcome call lasts 30 minutes, and the closing call lasts 60 minutes.
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Pick up where you are. You don't need to start over or punish yourself. This is an experiment, not an exam.
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A dramatic result isn't required. Recognizing a habit, finding an alternative you enjoy, or learning which situations influence your choices can be valuable outcomes.
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The replays will be emailed to you and will be available for the duration of the program.
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After registration, you'll receive the program details, journal, and information for joining the private WhatsApp group.
YOUR INVITATION
You could spend another week telling yourself to do better.
Or you could spend five days getting curious about what's actually happening.
Notice the habit. Experiment with a different choice. Learn something about yourself.
And decide what you want to carry forward.
November 16–20, 2026 | $99
5 Days to Remove Ultra-Processed Foods From Your Diet
What are you really hungry for? Let's start there.