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. 

basket of colorful vegetables

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 foolproof recipes all meet the guidelines set for Dr. Joel 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


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 or my round-up of the best dairy-free breakfast smoothies.


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.


Dr. Fuhrman dinners can be anything from a salad, wrap, or bean-based soup. Try to stick with plant-based foods for your meals and snacks.


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.


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.

woman hiding behind greens

Diet Tips

Try to remember that the Eat to Live plan may not work for everyone. It is considered a strict diet.

Use it as a short-term plan to get control over your cravings. Many people see benefits during the first week.

For aggressive weight loss, you can try the vegan diet eating plan for six weeks, or for as long as it takes to reach your ideal weight.

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.

You may need to try your own healthy dietary patterns to figure out what works best for you.

You may also like my weight loss tips for women.

FAQs About Nutritarian Recipes

Will plant foods reverse my heart disease?

There is no conclusive research to suggest that a vegan diet will reverse heart disease. That said, eating more plant foods will likely help prevent heart disease and other chronic diseases.

Avoiding junk food is probably more important than avoiding animal protein for preventing chronic illnesses such as cardiovascular disease, high blood pressure, and diabetes. See my articles on how to eat clean and the best clean eating recipes.

Where can I get more Dr. Fuhrman recipes?

You can refer to the Eat to Live Cookbook or the Super Immunity book for more healthy eating recipes.

35+ 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.


Juicing is a great way to increase your micronutrients. The general nutritarian recommendation from Dr. Fuhrman is to consume juice just before a meal and try to juice mostly vegetables, not fruits.

Nutritarian Salads & Salad Dressings

These are perfect for an Eat to Live lunch or dinner.

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.

Nutritarian Eat to Live Desserts

Find healthy vegan dessert recipes that have no added oils and no added sugars.

Check out full index of Nutritarian dishes!


You don’t have to worry about finding recipes if you’re doing an Eat to Live Nutritarian diet. These recipes all follow Dr. Fuhrman’s guidelines and are perfect for eating this plant-based way.

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.

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.