You’re here!It’s a good thing too cause I’m pumped!
Yeah, I’ve been waiting for you–I’m ready to hit you up with everything you ever wanted to know about becoming nutritarian!
“It’s not enough to eat a plant-based diet, we need to eat a healthy, plant-based diet.”
– Dr. Michael Greger
Are you ready to get a handle on this whole eating-for-health thing? Good.
Let’s do this!
What is a Nutritarian?
In a nutshell, the nutritarian lifestyle is a whole food, plant-based approach where you seek out the highest-nutrient foods possible.
You don’t count calories or macros (carbs, protein and fat). You strive to eat more of the good-for-you stuff and less of the bad-for-you stuff.
Your ultimate goal is 1 pound raw and 1 pound cooked veggies daily with an emphasis on dark leafy greens, cruciferous veggies, beans, onions, mushrooms, berries and raw seeds.
It’s no surprise then that this lifestyle is used to achieve health excellence and reach your ideal weight.
There are a spectrum of plans under the nutritarian umbrella, and we’ll get into that a little later. Just know that some nutritarians, like my parents, have 2 or 3 servings of animal products (like eggs and fish) weekly, while others, like me, are completely vegan and plant-based.
For a more detailed explanation read my post What is a nutritarian? here–then pop on back so we can get you up and running!
Your Nutritarian Quick Start
Now let’s go through 5 easy steps that I like to think of as your nutritarian quick start. This is a tour through the site that will leave you better informed, thoroughly organized (with some awesome free printables) and ready to take action!
Step 1 | Read One of Dr. Fuhrman’s Books, Like, Right Away
If we’re going to work together to get you where you want to be, you have to understand how you got here.
What made you consider starting the 6-week plan? What are you looking to gain from becoming nutritarian ?
It usually boils down to these two goals: (1) lose weight, and (2) correct or prevent health problems.
To succeed at either of these goals you have to understand how your current habits are negatively impacting your health and learn how eating to live can set your body up to repair itself naturally.
And that’s exactly what Dr. Fuhrman’s books will do!
So, stop right here. That’s right, don’t you dare scroll down another inch! Get yourself to the nearest bookstore, hop on Amazon, or head to the library and get to reading—bookmark this page and I’ll meet you back here when you’re done!
I always recommend starting with Eat to Live, but if you have a specific health condition, one of Dr. Fuhrman’s newer books will speak to you more personally (e.g. The End of Heart Disease and The End of Diabetes). You can find links to my personal library here.
Already read a book or two? Great! Let’s get on with your quick start!
Step 2 | Understand the Nutritarian Guidelines
Let’s face it, if you read one of Dr. Fuhrman’s books you’re probably left with an internal dialogue going something this: “The SAD (Standard American Diet) is pretty much the devil, it made me this way! Okay, it’s all about the phytonutrients now! So, I can’t eat carbs anymore? Or, wait, was it gluten? Or, no, carbs are allowed… right?!”
It’s okay, you’ve just been bombarded with lots of new information, lots of studies, lots of science and some rather annoying-sounding words. All you know for sure is you’re convinced that this lifestyle works and you’re ready to try it out!
I’ve got you covered!
Read the following posts to get your ducks in a row:
- Basic Guidelines
- Aggressive Weight-Loss Plan
After reading the posts, decide which of Dr. Fuhrman’s plans fits your needs and make sure to download the corresponding checklist for the plan you choose (they are found in each post)!
Step 3 | Get Organized
Nothing will help you more than taking the time to get organized!
You know how they say a clean desk increases your productivity? Well, an organized kitchen helps you become a nutritarian bad-ass!
It starts in the fridge.
Being nutritarian is all about eating more phytonutrients from fresh veggies and fruit, so your fridge is going to be looking a lot like the produce aisle at your local grocery store—and that’s a very good thing!
Now’s the time to purge all the junk, give that fridge a good scrub-down and make your healthy eating a priority! Head to The Eat to Live Fridge post to learn exactly how it all works and grab some printable fridge flair.
Next up is the pantry.
Just the simple act of carving out a bit of space in your kitchen that’s just for your nutritarian food helps solidify your commitment to the next 6-weeks—especially if you’re sharing your kitchen with non-nutritarians.
Make sure to read The Eat to Live Pantry and download the printable pantry shopping list too!
Remember, you don’t have to organize the whole kitchen overnight! Becoming organized and creating a method that works for your life develops organically over time.
Nothing needs to be “perfect” for you to begin to eat this way. The organization aspect is helpful but it’s definitely not what being nutritarian is all about.
What you want to be focusing on right now is taking action…
Step 4 | Get Your Mind Right
Okay, this is more of an understanding than a step, but still: you have to come to grips with this being way different than the lifestyle you’re used to.
So much of being successful at Dr. Fuhrman’s 6-week aggressive weight-loss plan is about having the right mindset going in.
The level of change is scary–I’m not going to sugarcoat anything here. When you read those guidelines were you like: “What in the world am I going to eat?!”
I totally sympathize with the nutritarian culture shock—but coming from someone comfortably on the other side, you can do this (and it’s not going to be as bad as you think, I promise)!
All you need right now is an open mind and the dedication to not give up on your health.
No matter which plan you choose, it’s nice to approach this as a 6-week reset. Think of these next 6 weeks as a reprogramming of your habits.
By practicing new health-promoting habits for the next month-and-a-half you are going to convince yourself that you can lose weight, correct your health issues and feel freaking amazing by going plant-based, un-processed, no-oil, and no-added-salt.
It’s that feeling you get towards the end of this plan that will keep you wanting more. After my 6 weeks I realized: This is how I need to live! Free from my food-fixation, binge eating, recreational eating, and the vicious cycle of absolutely hating myself for engaging in all of the above.
I felt what it was like to be free from troubled-eating, and you will too!
Step 5 | Have a Plan
This is where I really try to make it easy for you! Who doesn’t like having everything they need at their fingertips?
- The 7-Day Salad Cleanse: Start by signing up for my weekly emails and get this 38-page plan for free! I show you how to lose weight in one week by adopting the first, and most important, nutritarian guideline: eat more salad! You get the menu, shopping lists and recipes you need to jumpstart your nutritarian lifestyle!
- The Hello Nutritarian Site: After you’re done with the salad cleanse you’ll want to start digging in to developing your nutritarian lifestyle! There are hundreds of articles, recipes, and free daily meal plans waiting for you right here!
- The Nutritarian Power Prep 6-Week Program: This is the system I created that has helped me stay nutritarian when I’m the only one in my house who eats this way! Batch cooking for the week has been the key to my success and now I’m sharing this plan with you for less than $10 per week! You get 329 pages of schedules, menus, shopping lists, prep checklists, resources and recipes. If you’re really into having it all mapped out, word for word, detail by detail, and you’re looking to reach your ideal weight with Dr. Fuhrman’s aggressive weight-loss plan, then you’re going to want to learn more about the Nutritarian Power Prep Program here!
Now It's Time To Take Action
You’ve finished your nutritarian quick start—you are officially ready to do this thing!
Remember, the next 6 weeks are about making new, healthful habits:
- eating your salad as your main dish
- meeting that 1 pound raw and 1 pound cooked veggies daily goal
- concentrating on getting those greens, beans, onions, mushrooms, berries and seeds (G-BOMBS) in daily
- not eating snacks between meals or cooking with oil and added salt (if you’re following the Aggressive Weight-Loss Plan)
You have all the tools you need right here to have amazing success on the 6-week plan!
Let’s live better together!
I plan to be here for you! If you’re serious about adopting a nutritarian lifestyle then you most certainly are my people!
Like Hello Nutritarian on Facebook–there are monthly giveaways, and you’ll get site news the fastest!
Follow me on Pinterest where I hunt down new recipe ideas and share helpful resources!
Join me on Instagram to check out what I’m eating throughout the week and see weekly pics of my fridge!
Help me launch my YouTube channel by subscribing here!
What can I drink on the Nutritarian diet? ›
What kinds of beverages can you have on the nutritarian plan (tea, kombucha, juicing, etc…)? I personally only drink smoothies, fruit-infused waters (literally sliced-up fresh fruit or frozen fruit in plain water) and naturally decaffeinated tea varieties (like chamomile and hibiscus).How long does it take to lose weight on Nutritarian diet? ›
The nutritarian diet promises 20 pounds of weight loss in just six weeks (about 3.33 lbs per week) which is above what's recommended for healthy, sustainable weight loss (1 to 2 lbs per week). It's likely due to the low-calorie intake—which would be difficult to maintain and get adequate nutrients in the long-term.What foods can you eat on Dr Fuhrman's diet? ›
Fuhrman calls this a "Nutritarian" diet. On this plan, you cut down on some carbs (bread, pasta), sugar, and oil. You also quit meat and dairy for at least 6 weeks, and eat more whole fruits, vegetables, beans and other legumes, and whole grains.Is Nutritarian diet safe and healthy? ›
Scores are based on experts' reviews. The nutritarian diet is "fairly sound and safe to follow," according to one expert. But several said the daily salads and the elimination of certain food groups, caffeine and between-meal snacking make it difficult to follow.
The bottom line
The Nutritarian Diet promotes nutrient-rich plant foods while discouraging processed ones. It aids weight loss, may boost longevity, and helps lower blood pressure, cholesterol, and blood sugar levels.
With salads, you aren't expected to use any oil-based dressings (or dressing at all, really). Alcohol and caffeine: Yep, coffee as well as beer, wine and liquor are majorly restricted in both "detox" plans and longer Nutritarian Diets.What is the 3 day diet lose 10 pounds? ›
To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.Which foods does Dr Fuhrman recommend to avoid and why? ›
During the first six weeks on the Fuhrman Diet, you're prohibited from eating meat including beef, pork, chicken, turkey, veal and lamb. You won't be able to eat eggs either. Dr. Fuhrman recommends that you cut meat out of your diet because many options contain unhealthy saturated fats and large numbers of calories.How many pounds of fat can you lose in 30 days? ›
On average, a person can lose anywhere from 4 to 8 pounds in 30 days. This is in line with the CDC guidelines that suggest that a gradual and steady loss of 1 to 2 pounds a week is what is best and sustainable for long-term weight loss (11).Can you eat potatoes on Nutritarian diet? ›
Yes, you can eat potatoes daily and still lose weight!
you're going to be positively stuffing yourself with 1 pound raw and 1 pound cooked veggies daily.
Can you eat rice on Nutritarian diet? ›
One of the hallmarks of the aggressive weight loss nutritarian plan is to limit your “whole grains” to 1 cup daily. My whole grain recipes include rice, corn, potatoes and bean pastas. Make sure to read each post as I include helpful information on portion sizes that vary for each recipe.What do you eat for breakfast on a Nutritarian diet? ›
- No-Oil Tempeh Taco Meat.
- Rainbow Salad with Hummus & Balsamic Dressing.
- Dr. Fuhrman's No-Oil Walnut Vinaigrette Dressing.
- Oil-Free Strawberry Spinach & Asparagus Salad.
- Chocolate Almond Dip Recipe.
- No-Added-Salt Pico de Gallo.
- Crispy No-Oil Baked Tofu Fingers.
Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.Is peanut butter OK on a plant-based diet? ›
Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.What is the safest diet in the world? ›
Mediterranean Diet, DASH Diet, and Flexitarian Diets Remain the Best Diets of 2023. All three diets are highly recommended by doctors because of their known health benefits.What are the 3 fat burning foods? ›
Such fat-burning foods include eggs, nuts, and oily fish. The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake. All foods stimulate metabolism.What are the top 3 fat burning foods? ›
- Salmon. Fatty fish, like salmon, are good for your heart and lower your triglycerides. ...
- Coconut Oil. Coconut oil has many health benefits. ...
- Eggs. ...
- Berries. ...
- Avocados. ...
- Grapefruits. ...
- Apple Cider Vinegar. ...
- Full-Fat Greek Yogurt.
meeting that 1 pound raw and 1 pound cooked veggies daily goal. concentrating on getting those greens, beans, onions, mushrooms, berries and seeds (G-BOMBS) in daily. not eating snacks between meals or cooking with oil and added salt (if you're following the Aggressive Weight-Loss Plan)What food Cannot be eaten with coffee? ›
Foods with Zinc
As these bonds are very difficult for your body to break down, drinking coffee can lead you to excrete zinc that you otherwise would absorb. Avoid drinking coffee after eating sources of zinc, such as oysters, red meat, poultry, beans and nuts.
- Antidiabetic drugs.
- Anticoagulant drugs.
- Tricyclic antidepressants.
- Asthma medications.
- Contraceptive drugs.
How can I drop 20 pounds fast? ›
- Count calories. ...
- Drink more water. ...
- Increase your protein intake. ...
- Reduce your refined carb consumption. ...
- Start lifting weights. ...
- Eat more fiber. ...
- Follow a sleep schedule. ...
- Set reasonable goals and stay accountable.
Eat lean proteins.
Looking for another simple tip for how to lose 10 pounds? We've got you covered. Eating more lean proteins, such as meat, fatty fish, nuts and beans, helps your body build muscle, burn fat and boost your metabolism while stabilizing your appetite.
- Eat plenty of soluble fiber. ...
- Avoid foods that contain trans fats. ...
- Moderate your alcohol intake. ...
- Eat a high protein diet. ...
- Reduce your stress levels. ...
- Don't eat a lot of sugary foods. ...
- Do aerobic exercise (cardio) ...
- Cut back on carbs — especially refined carbs.
“Avoid any foods that have the words 'trans,' 'hydrogenated,' or 'partially hydrogenated' on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar.What is the healthiest food to live off of? ›
- Nuts. ...
- Seeds. ...
- Berries. ...
- Pomegranate. ...
- Beans. ...
- Mushrooms. ...
- Onions and Garlic. ...
- Tomatoes. An abundance of health-promoting nutrients can be found in tomatoes – lycopene, vitamins C and E, beta-carotene and flavanol antioxidants, to name but a few.
According to diet creator Dr. Steven Gundry, a group of proteins called lectins are wreaking havoc on our health. The former cardiac surgeon argues that by eliminating lectins (found in nightshades, grains and dairy, amongst other foods), you can lower inflammation, lose weight and boost your wellness.What is the strongest weight loss pill available? ›
If you're talking about the strongest weight loss prescription pill, then drugs such as Ozempic, Contrave and Saxenda are probably the most potent on the market currently. These are prescription drugs, not over the counter weight loss pills.What is the golden rule for weight loss? ›
Its simple. You need to burn more calories than you consume every day for losing weight and fat.How to lose 5 pounds in a week? ›
- Drink Two Glasses of Water Before Every Meal. ...
- Reduce Bloating. ...
- Get Eight Hours of Sleep. ...
- Avoid Processed Foods. ...
- Strengthen Your Core. ...
- Ditch Alcohol Completely. ...
- Try High Intensity Interval Training (HIIT)
A: My breakfast is usually quick, easy and simple. Most days, it's steel-cut oats with berries, seeds and walnuts. I usually take my vegan DHA+EPA Purity supplement along with my other supplements then, too. Note that the fat from the nuts and seeds are important when taking the supplements to facilitate absorption.
Can you eat noodles on a plant-based diet? ›
Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.Is popcorn part of a plant-based diet? ›
Popcorn! Corn comes from a plant. When that corn is popped it is still plant-based. You could buy pre-popped popcorn (an option to come), but you can also pop your own, which is incredibly delicious and also way easier than you think.What kind of beans does Dr Fuhrman recommend? ›
Cuban Black Beans | DrFuhrman.com.Can you live off rice beans and vegetables? ›
Still, if rice and beans is all you've got, it's a pretty decent choice. But "you're not going to have a complete diet," she says. The combo lacks Vitamin C and other essential nutrients. "It's extremely important that you eat meat and vegetables," Campos says.Does white rice and peas make complete protein? ›
As pea protein is low in the amino acids cysteine and methionine, but high in lysine, it pairs perfectly with rice protein which is low in lysine, but high in cysteine and methionine. Together, they offer an complete protein wit an optimal amino acid profile which is superior to any single plant protein source.What 2 foods can you not eat for breakfast? ›
- A Breakfast Without Protein. Starting your day with a balanced meal that includes protein will help you feel more full and satisfied. ...
- A Large Glass of Juice. ...
- A Cup of Joe…and Nothing Else! ...
- Packaged Smoothies. ...
- Energy Drinks. ...
- Pizza. ...
- Sugary Cereals. ...
- Spoiled Milk.
Q: What are two things people never eat before breakfast? A: Lunch and supper.What is the one food you should eat everyday? ›
- Fish. ...
- Broccoli or any of the cruciferous vegetables. ...
- Beets. ...
- Spinach and other leafy green vegetables. ...
- Kale. ...
- Peanut butter. ...
- Almonds. ...
- Fried food. ...
- Potato chips. ...
- Added sugars. ...
- Processed oils. ...
- Hydrogenated fats. ...
- Refined carbohydrates. ...
- Breakfast sausages. ...
- Processed meat. Even though it's been explained that processed meats like breakfast sausage, bacon and turkey bacon are horrible for your health, this category of food is unhealthy as a whole.
The one-word answer is: YES. It is a grain which means that it is a small seed collected from the plant called Oryza sativa. Most vegans can eat a great helping of white rice. “Most” can because there are also those who choose to eat unprocessed food.
What Cannot be eaten on a plant-based diet? ›
- Dairy (including milk and cheese)
- Meat and poultry (like chicken, beef, and pork)
- Processed animal meats, such as sausages and hot dogs.
- All animal products (including eggs, dairy, and meat if you're following a vegan diet)
Some people eating a plant-based diet may choose not to eat meat and animal products for various reasons. A vegan diet excludes all meat and animal products (meat, poultry, fish, seafood, dairy and eggs), whereas a vegetarian diet excludes meat, poultry, ﬁsh and seafood.What is the unhealthiest food of all time? ›
- Fried food. ...
- Potato chips. ...
- Added sugars. ...
- Processed oils. ...
- Hydrogenated fats. ...
- Refined carbohydrates. ...
- Breakfast sausages. ...
- Processed meat.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.What diet makes you live the longest? ›
A Mediterranean diet remains one of the gold standards for living longer and more healthfully. This pattern is characterized by a high intake of fruits and vegetables; whole grains; pulses; healthful fats from nuts, olive oil, and avocado; and herbs and spices. It includes seafood a few times a week.What can you drink on plant based? ›
- Nut-based beverages (almond milk, cashew milk)
- Oat milk.
- Soy milk.
- Rice milk.
- Hemp milk.
Generally speaking, while fasting with time-restricted intermittent eating, you don't eat any food at all and only drink beverages with very few calories, such as water or unsweetened coffee and tea without milk.Can I drink juice on carnivore diet? ›
When it comes to beverages, generally a carnivore diet encourages plenty of water and bone broth but discourages any fruit juice, veggie juice, tea, or coffee. Alcohol is also discouraged on this diet.What are 3 healthy drinks? ›
Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too. Some beverages should be limited or consumed in moderation, including fruit juice, milk, and those made with low-calorie sweeteners, like diet drinks.What foods not to eat on a plant-based diet? ›
- Beef, pork, lamb, and other red meat.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Cheese, butter.
- Milk, cream, ice cream, and other dairy products.
- Mayonnaise (because it includes egg yolks)
Can you have coffee on a plant-based diet? ›
Coffee, tea and hot chocolate
All coffee grounds, beans and instant coffee are vegan; all you have to do is substitute cow's milk for one of the many fantastic plant milks out there. Likewise, most teas should be vegan-friendly, except those containing honey.
Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1). So we can conclude that it is absolutely safe for fasting to drink lemon water.Are boiled eggs good to break a fast? ›
Eggs. As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.Can I chew gum while fasting? ›
The bottom line. Sugar-free gum minimally affects insulin levels and contains very few calories, meaning that it's unlikely to break your fast. However, stricter forms of fasting may prohibit consuming any calories at all.How many eggs a day on the carnivore diet? ›
Every meal should contain between 4-6 eggs, and 0.75 to 1.5 lbs of steak. Eat two meals per day anytime of the day. Every 6th day is for re-feeding of carbohydrates.Are onions allowed on carnivore diet? ›
No vegetables of any kind are allowed on the carnivore diet, not even nonstarchy types that would otherwise fit into other diets, such as keto.Can you have avocado on carnivore diet? ›
Can you eat fruit on the carnivore diet? On paper, the answer here is no. However, non-sweet fruits like avocados (a fat we love!) and cucumbers are usually considered permissible.What is the unhealthiest drink? ›
- Soda. It should come as no surprise that soda is one of the worst beverages you can choose for your body, whether you're drinking regular or diet. ...
- Fruit juice. ...
- Powdered drink mixes. ...
- Low-fat milk. ...
- Liquid coffee creamer. ...
- Sweet cocktails. ...
- Flavored water. ...
- Energy drinks.
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty.What is the healthiest thing to snack on? ›
- Fresh fruits and vegetables.
- Frozen fruit.
- Fruits canned in water or their own juice.
- Whole grain bread, crackers and cereals.
- Lower fat yogurt.
- Lower fat cheese.
- Unsalted nuts and seeds and their butters.