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.
This is my go-to nutritarian smoothie recipe. It has a secret, cancer-fighting ingredient.
Nutritarian Chia Breakfast Pudding
This is a great make-ahead breakfast for busy days.
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!
Instant Pot Amaranth Porridge (Gluten-Free)
This easy amaranth porridge is gluten-free and vegan.
Green Apple Smoothie with Spinach
This apple smoothie is vegan and plant-based.
Collard Greens Smoothie
Use collard greens in this creamy green smoothie.
Food Processor Smoothie (Mango Pineapple Spinach)
You can even make a smoothie in a food processor!
Chocolate Cherry Smoothie
This recipe is based on Dr. Fuhrman's recipe, but with the addition of a secret, frozen veggie ingredient!
Herbal Coffee (Benefits and Recipe)
Caffeine is not allowed on the Eat to Live Nutritarian plan, so try this homemade Herbal Coffee instead.
Juices
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.
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.
Fresh lemon brightens up this healthy green juice. Ginger adds zest.
This healthy carrot juice has tons of beta-carotene.
Spinach Juice Recipe (Juicer or Blender)
Spinach juice is simple and tasty!
Green Vegetable Detox Juice Recipe
This Green Detox Juice is great for fighting bloating. It's so cleansing for the system, plus it tastes great.
Best Kale Juice Recipe
If you're tired of eating kale salad, try kale juice instead! This recipe is simple and tastes great too.
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.
Parsley Juice
Parsley juice is so energizing and tasty!
Vitamix Orange Juice
Learn how to make a blended orange juice in your blender.
Nutritarian Salads & Salad Dressings
These are perfect for an Eat to Live lunch or dinner.
Vegan Tuna Salad (Dairy Free, Gluten Free)
This is one of the most popular recipes on my blog.
This is a great travel salad. Just grab and go.
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.
Vegan Tomato Soup (Blender Recipe)
This easy blender soup can be a quick lunch or dinner.
Instant Pot Carrot Ginger Soup (Paleo, Vegan)
You'll need a pressure cooker for this easy carrot ginger soup.
Broccoli is the base of this creamy, vegan soup.
3-Ingredient Butternut Squash Soup
This is a super simple soup recipe using flavorful butternut squash.
Peanut Butter Soup with Vegetables
This creamy blended soup has a rich flavor of peanut butter!
Oh She Glows Eat Your Greens Detox Soup
This detox green veggie soup is full of nutrition. Leave out the oil to make it nutritarian.
Instant Pot 15 Bean Soup
This 15 bean soup is vegan and made without any oil or salt. Enjoy this as the perfect Nutritarian meal prep soup recipe.
Nutritarian Eat to Live Desserts
Find healthy vegan dessert recipes that have no added oils and no added sugars.
Banana Oatmeal Cookies with Chocolate Chips
These healthy cookies have no added sugar!
Easy Pomegranate-Lime Popsicles (2-Ingredients)
During the warmer months, cool off with these healthy popsicles.
Vegan Avocado Chocolate Pudding
This healthy pudding is made with avocado and sweetened with dates!
No Sugar Crockpot Applesauce
This healthy applesauce recipe is a great snack for kids and adults.
Use dates to sweeten this creamy banana soft serve that also has peanut butter and cocoa.
Mango Pineapple Popsicles
These yummy frozen treats have no added sugars.
FAQs
Healthline Diet Score: 3.17 out of 5
BOTTOM LINE: The Nutritarian Diet promotes nutrient-rich plant foods and could aid weight loss by limiting processed and high calorie foods. However, it bans snacking and may be hard to follow, and some of its guidelines aren't supported by science.
What does Dr. Fuhrman recommend for breakfast? ›
The recipes for all these purposes include quick fruit salads, good-for-you bars, and hearty, warm oatmeal with berries, nuts, and seeds. When you take time to slow down, you can enjoy yummy muffins, scrambled tofu with veggies, and creamy breakfast puddings made with antioxidant-rich seeds and whole grains.
Can you eat eggs on a Nutritarian diet? ›
Here's what you'll need to avoid while on a Nutritarian Diet: All animal products: Including poultry, beef, seafood and especially pork. All dairy, as well as eggs, are included on a very limited basis. "No more than 8 ounces for women, 10 ounces for men, per week," reads one of Dr.
Can you eat meat on Dr Fuhrman's diet? ›
This eating style focuses on the nutrient-rich foods that unleash the body's tremendous ability to heal, achieve optimal weight, and slow the aging process. Eat mostly plants means only eat animal products in small amounts, if any, such as meat, fish, dairy, and eggs.
Can you eat bread on Nutritarian diet? ›
Yes, because it's a whole grain. Whole grains can be up to 20% of the Nutritarian diet.
Can you eat oatmeal on an eat-to-live diet? ›
EAT TO LIVE BREAKFAST:
1/2 cup rolled oats. 1 to 1 1/4 cup unsweetened almond milk.
What is the number 1 healthy breakfast in the world? ›
Oatmeal + fruit + nut butter.
The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats.
Is oatmeal nutritarian? ›
Oats are incredibly nutritious
The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan .
What vegetables can you eat unlimited amounts of? ›
7 All-You-Can-Eat Veggies to Always Keep in Your Kitchen
- Beets. Beets are a two-for-one food because you can eat the dark-green leafy tops as well as the deep-red (or sometimes gold-colored) roots. ...
- Bell Peppers. ...
- Cauliflower. ...
- Celery. ...
- Cucumbers. ...
- Mushrooms. ...
- Romaine. ...
- 15 Fast and Easy Dinners for Your Busy Weeknight.
Dr. Joel Fuhrman is a renowned family physician and New York Times bestselling author who has been advocating for the health benefits of a vegan diet for over 30 years. He is best known for creating the Nutritarian diet, a type of whole foods plant-based diet.
The Nutritarian Detox Plan
Round out meals with other healthy plant foods. Skip animal products, white flour, oil, and sweeteners. Eat so you're comfortably full and won't need snacks. Expect results in five days, but use this plan as long as you like.
How to start a Nutritarian Diet? ›
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.
What does Joel Fuhrman eat? ›
Diet and health
Fuhrman has advocated eating at least one pound of raw vegetables and another pound of cooked vegetables each day with an emphasis on green vegetables along with beans, onions, mushrooms, berries, nuts and seeds.
Is food really and truly the most effective medicine Joel Fuhrman? ›
Let food be thy medicine and medicine be thy food. So long as you have food in your mouth, you have solved all questions for the time being. It's okay to eat fish because they don't have any feelings. Instead of going out to dinner, buy good food.
Is honey allowed on the Nutritarian Diet? ›
Nutritarians avoid all processed sugar and sweeteners. We also don't use “natural” sweeteners like sugar (white, raw or otherwise), honey, maple syrup, stevia or agave. For a more in-depth look at the harm these sweeteners can cause, read Dr. Fuhrman's article on natural sweeteners here.
Does eating plant-based help you lose weight? ›
Generally speaking, vegan diets are associated with a lower calorie intake than other forms of plant-based diets, resulting in more significant weight loss. Lower calorie intake is attributed to plant-based diets with higher fiber content, greater food volume, and lower energy density.
Does healthy diet really work? ›
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. A healthy diet comprises a combination of different foods.
