Eat to Live Nutritarian Recipes
If you’re doing Dr. Fuhrman’s Eat to Live plan, here is a listing of the best nutritarian recipes that are all oil-free, vegan, and plant-based. Find recipes for breakfast, lunch, dinner, and dessert.
For those of you who are wondering what kinds of recipes you can make on the Eat to Live plan that don’t use salt, oils or added sugars, here are some of my favorite nutritarian smoothies, juices, salads, and soups. These all meet the guidelines set for Dr. Fuhrman recipes, including that they are 100% vegan and plant-based.
Most nutritarian meals are based around the idea of eating more whole foods, including fruits, vegetables, beans, whole grains, and whole food fat sources. You can also feel free to include protein sources like tofu, if that works for you.
Ideally, a nutritarian diet excludes animal products, oils, refined sugars, and processed foods. Depending on your health needs, you can follow the Eat to Live diet for anywhere from around 6 weeks, or longer. Be sure to check with your healthcare provider to determine which diet plan works for you.
Dr. Fuhrman Recipes
Breakfast
A Nutritarian breakfast can consist of a smoothie or juice, or even leftovers from the night before. See my complete index of dairy-free smoothies.
Lunch
Lunch on the Eat to Live diet is generally a very large salad using romaine lettuce with lots of chopped, raw vegetables on top. You can add a small handful of raw nuts or seeds, some avocado and sometimes some microwaved frozen asparagus. See my Food Processor Salad recipe.
Fat in the diet is certainly important, but it’s best to choose to use whole-food fats like avocados, nuts and seeds.
Dinner
Dr. Fuhrman dinners can be anything from a salad, wrap, or bean-based soup.
Dessert
There are so many ways to enjoy nutritarian dessert, from a piece of fresh fruit to a blended smoothie made with frozen fruits and nut butter. Or, try cutting a date in half and filling it with almond butter or coconut butter.
If you feel like you are battling sugar cravings, be sure to see my tips for how to flush excess sugar out of your body and how to go sugar-free.
Snacks
If you’re hungry between meals, try going for fresh fruit, chopped vegetables with hummus, or a green juice. See my complete list of the best juice recipes for weight loss.
Diet Tips
Try to remember that the Eat to Live plan may not work for everyone. Use it as a short-term plan to get control over your cravings. If you find that it is too strict for you, then read my articles on what happens if you eat meat after being a vegetarian and potential problems with a plant-based diet.
Eat to Live Nutritarian Recipes
For those of you who are wondering what kinds of recipes you can make on the Eat to Live plan that doesn't use salt, oils or added sugars, here are some of my favorite nutritarian smoothies, juices, salads, and soups. These all meet the guidelines set for Eat to Live recipes.
Breakfast Recipes
These nutritarian breakfast recipes are perfect for starting the day right.
Anti-Cancer Breakfast Smoothie Recipe (Vegan & Dairy-Free)
This is my go-to nutritarian smoothie recipe. It has a secret, cancer-fighting ingredient.
Vegan Broccoli Sprout Smoothie
If you have broccoli sprouts on hand, you're going to want to make this broccoli sprout smoothie. It's so delicious and creamy!
Juices
Juicing is a great way to increase your micronutrients. The general recommendation is to consume juice just before a meal.
Celery Juice Recipe (Juicer & Blender Instructions)
Celery juice is so popular right now. See how I make it taste good with a secret ingredient.
Celery Cucumber Green Juice Recipe
If you love the taste of celery and cucumber, you're going to adore this healthy juice recipe.
Easy Beet Juice Recipe
Beet juice is so great for supporting health. This easy recipe is so delicous.
Lemon & Ginger Green Juice Recipe
Fresh lemon brightens up this healthy green juice. Ginger adds zest.
How to Make Green Juice Pulp Crackers
If you’re doing a lot of juicing right now, don't throw away the pulp! Instead, try making these fiber-rich Green Juice Pulp Crackers that are so crunchy and tasty. This recipe is vegan, gluten-free, and oil-free.
Nutritarian Salads & Salad Dressings
These are perfect for an Eat to Live lunch or dinner.
Lentil Salad with Wild Rice (Vegan, Gluten-Free)
Everyone loves this tasty salad that is served with avocado.
Easy Oil-Free Hummus (4 Ingredients)
This easy hummus recipe can be served alongside fresh cut vegetables for a super simple meal.
Eat to Live Soups
Making nutrient-dense soups is one of the hallmarks of a nutritarian diet. Here are some of my favorite soup recipes.
Instant Pot Carrot Ginger Soup (Paleo, Vegan)
You'll need a pressure cooker for this easy carrot ginger soup.
3-Ingredient Butternut Squash Soup
This is a super simple soup recipe using flavorful butternut squash.
Nutritarian Eat to Live Desserts
Find healthy vegan dessert recipes that have no added oils and no added sugars.
Easy Pomegranate-Lime Popsicles (2-Ingredients)
During the warmer months, cool off with these healthy popsicles.
No-Bake Strawberry Tart (Gluten-Free, Vegan)
Fresh strawberries are the star of this healthy tart made with no oils or added sugars.
Check out full index of Nutritarian dishes!
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Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
I started on the Eat to Live plan about 10 days ago, and the first things I noticed were
1. the constant nasal congestion and post nasal drip stopped almost immediately. I now fall asleep very easily because I’m not struggling to breathe;
2. My constant indigestion, stomach cramps, gas have almost totally stopped, except for the day I ate a whole can of pinto beans!
3.I’m hungry, but the shakiness and dizziness that I always experienced before when I wasn’t eating constantly has also disppeared.
At age 69, I’m looking forward to many other health benefits on this food plan.
Thanks for the note, Liz! I’m so, so happy to hear that you are feeling better. It is so amazing that it only took 10 days to resolve the symptoms you described. Watch out for those beans, though! 🙂 Keep up the good work!!!
Hi,
I was wondering if you’re still eating tofu? From what I’ve read it isn’t very healthy, plus it’s processed, so just curious if you’ve cut that out of your diet as well.
Hi Sarah! From what I’ve heard, tofu can be considered a minimally processed food (compared with some of the other vegan Frankenfoods out there), but I have cut back on my tofu consumption in recent months. I probably eat one serving a week on average. I don’t have any soy sensitivities so I still consume edamame and tempeh a few times a week as well. How about you?
I’m new to the website and the idea of Vegan … even though I have always embraced the “Eat to Live” motto…. I too would like to adopt a plant based diet.. my first step is to incorporate Meatless Monday’s into my regime on a more permanent basis and then work my way up to a complete elimination of meat.
Catchng up on the blog posts to date; can’t wait to read more.
Thanks, Redd and very happy to have you joining the Challenge. 🙂
So happy to have found your blog, Carrie (though I think I’ve stopped by before at some point?).
I’m embarking on the ‘Eat to Live’ lifestyle, though I am already vegan. I would love to do the strict 6 week program, but I’m still breastfeeding my toddler, so I don’t want to be too restrictive. I couldn’t find any specific guidelines for nursing moms, but I’m just winging it by adding an extra serving of nuts or avocado and an extra serving of grains or starch veggie to start out with.
I’m looking forward to browsing around and finding more tips & recipes on your site!
I really enjoyed reading this. I just started and my diet seems a little plain and this is what I needed. thank you very much for your post!
I just finished following the ETL 6 week plan very strictly. I have loved it, and have experienced all of the promised benefits. Today, since it says you can have a small cookie on the Life Plan, I had one small shortbread cookie (about 70 cal) from a box I received as a gift and froze during the 6 week plan. It was OK, and I could pretty much take it or leave it, but I found that I was absolutely without energy for the rest of the day and evening. Repeatedly fell asleep in the recliner, etc. I did have kind of a short night sleep last night, but it seemed like more than that. Do you think that a small cookie after eating so healthy for 6 weeks could affect me like that?
I am on my 3rd day of the Eat to Live Plan and my clothes are getting tighter and tighter. I have followed the plan very strictly and don’t understand why this is happening. Perhaps because it is that time of the month? I have never had this much bloating before. Should I cut back on the grains or the beans? I would like to lose 50 pounds but at this rate I will gain 100.
Hi Jennie, I’m so sorry to hear about your struggles. I suggest you join the forums on Dr. Fuhrman’s website and check out all the specialized nutritarian advice there. Sending you much hope for your journey.
Hi Carrie!
Way back in the day (circa 2011, or thereabouts), I stumbled upon your website and specifically a sort of how-to recipe page about making the Nutritrarian-style bean-based soups. You had a couple of iterations on the site, but one in particular was a step by step of just dumping every vegetable under the sun, a can of beans, cashew cream, etc etc. I found it really helpful at the time, and as I try to get back to healthy eating I’ve been searching like crazy for that post. It doesn’t seem to be up any more, or am I just missing it?
Can you direct me back to it?
Hi Ella, thanks for the note! I love hearing from people who remember my blog way back when! Unfortunately, that post doesn’t exist anymore. I had to do a big clean-up for optimization purposes, and that was one that was deleted. Apologies for that!!!