Imagine waking up every morning for 100 days and being greeted by the warm, golden aroma of freshly grilled pupusas. Sounds like a dream, right? But what if it were your only food source—breakfast, lunch, and dinner? Could you actually survive eating only pupusas for 100 days? The answer is yes… but there’s a lot more to it than stuffing your face with masa and cheese. This blog post dives deep into the nutritional science, cultural insights, psychological challenges, and real-life strategies for thriving on a pupusa-only diet for over three months.
This is not just a challenge—it’s a culinary pilgrimage through El Salvador’s most iconic dish.
What Are Pupusas, and Why Choose Them?
Pupusas are El Salvador’s national treasure—thick, handmade corn tortillas filled with a variety of ingredients like cheese, beans, chicharrón (pork), loroco (a native flower bud), and more. Served with curtido (fermented cabbage slaw) and tomato salsa, they’re humble, delicious, and incredibly versatile.
Why would anyone commit to eating only pupusas for 100 days?
- For the challenge
- To explore cultural immersion
- To test budget-friendly living
- To biohack your nutrition with a single dish
- Or simply to prove it can be done
The Nutritional Reality of Pupusas
Let’s start with the cold, cheesy truth: pupusas can be nutritious if you plan them wisely. The base of every pupusa is masa de maíz, a corn dough that’s rich in complex carbs and naturally gluten-free. From there, it’s up to you to create a nutrient-balanced rotation.
Macronutrient Breakdown (Per Average Pupusa)
- Calories: 250–350
- Carbs: 30–40g
- Protein: 6–10g
- Fat: 10–15g (depending on fillings)
So, assuming you eat 6 pupusas a day (two per meal), you’re averaging:
- 1,800–2,100 calories
- 180–240g carbs
- 36–60g protein
- 60–90g fat
That’s surprisingly sufficient for most adult metabolic needs. But the quality of the diet depends on the diversity of your fillings.
How to Structure Your Pupusa Diet for Survival
1. Diversify Your Fillings
To avoid malnutrition or dietary boredom, rotate among:
- High-Protein Options
- Chicharrón (pork paste)
- Frijoles (beans)
- Cheese with added egg (blend for higher protein)
- Pupusas de pollo (shredded chicken with cheese)
- Fiber & Micronutrient Boosters
- Loroco (high in antioxidants)
- Zucchini or güisquil (for digestion and hydration)
- Spinach, kale, or chipilín
- Healthy Fats
- Add avocado pupusas
- Use olive oil in masa prep for omega-3s
- Mix flaxseed or chia seeds into the dough
2. Curtido is Your Best Friend
Never skip the curtido. This fermented cabbage slaw acts as your probiotic lifeline, supporting gut health, digestion, and vitamin K intake.
3. Drink Strategically
While you’re limited to pupusas for food, liquids don’t count against you in most versions of this challenge. Stay hydrated and supplement with:
- Lemon water with salt and honey (natural electrolyte boost)
- Bone broth or veggie broth (if challenge rules allow)
- Multivitamin or protein smoothies (optional but encouraged for health)
Physical and Mental Challenges (And How to Push Through)
Week 1: The Honeymoon Phase
You’ll be thrilled. Every pupusa will feel like a culinary hug. You’ll proudly Instagram each one. “Who needs anything else?” you’ll boast.
Week 2–3: The Plateau
Food fatigue kicks in. You start dreaming about fruit. Your body craves variety. You’ll question your life decisions.
Tip: Spice up your curtido with jalapeños. Change your salsa recipe weekly. Add lime, chili oil, or roast your tomatoes.
Week 4–7: Transformation Phase
Your body stabilizes. You become an expert at DIY pupusa fillings. You may even lose weight or gain muscle depending on your macros. You feel stronger. More focused. You’ve entered Pupusa Zen.
Day 70–99: The Final Grind
This is where mental endurance is tested. The craving for crunch, sweetness, or freshness intensifies. Social events become awkward. But your pride won’t let you quit.
Hack: Freeze different pupusas and reheat them in new ways: pan-fried for crispiness, grilled for smoke, or steamed for softness.
Day 100: Glory
You did it. One hundred days of masa-fueled persistence. Your skin glows (from all the vitamin A), your gut is healthy (thanks, curtido!), and you’ve probably saved money too.
How Much Does It Cost?
If you’re making pupusas at home, here’s the math:
- Masa harina (corn flour): $1.25/lb (20 pupusas/lb)
- Beans (dry): $1/lb (40 servings)
- Cheese: $4/lb (fills 12–15 pupusas)
- Other veggies: $5/week
- Total weekly cost: ~$20–$30
At $3–$5 per meal, you could survive 100 days on pupusas for under $400 if homemade. Buying out? Expect to spend ~$1,200–$1,500.
Can You Build Muscle on a Pupusa Diet?
Yes—with careful planning.
- Add high-protein fillings like turkey, beans, and egg.
- Pair with post-meal protein shakes.
- Use resistance training to complement the calorie intake.
- Monitor your macros and adjust.
Some fitness YouTubers even claim to have gained lean mass during a 30-day pupusa challenge!
Famous People Who’ve Tried Extreme Food Challenges
- Morgan Spurlock lived on McDonald’s for 30 days (Supersize Me).
- Matt D’Avella tried minimalist diets for a month.
- YouTubers around the world have lived on sushi, tacos, or bananas.
But a 100-day pupusa-only challenge? That’s a next-level cultural commitment few have dared—until now.
Bonus: How to Turn This into a Viral Social Media Journey
- Create a hashtag: #100DaysOfPupusas
- Post daily photos with different styles, plating, and settings.
- Go behind the scenes: show how you make the masa, shop at Latin markets, or talk to your abuelita.
- Do interviews with Salvadorans about their favorite pupusa.
- Track your health: weight, energy, sleep, digestion.
You could easily gain followers, sponsorships, and a community of pupusa-loving fans.
The Bigger Picture: What This Teaches Us About Food Culture
This challenge is about more than just endurance. It reflects the power of:
- Simple, traditional foods
- Cultural identity and pride
- Budget-conscious eating
- Adaptability and human resilience
El Salvador’s most iconic dish becomes not just a meal, but a movement. For Salvadorans around the world, this challenge is a celebration of roots and recognition. For everyone else, it’s an invitation to explore one of the most underrated superfoods on the planet.
