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
Several experts note that the Nutritarian diet could work for short-term weight loss because it is high in fiber, low in fat and lower in calories, particularly as it encourages people to consume “copious amounts of vegetables and beans,” such as 2 pounds of vegetables per day plus a cup of beans.
How long does it take to lose weight on a Nutritarian diet? ›
The Nutritarian Diet has all the signature hallmarks of a trendy diet program — it promises rapid weight loss in just a few weeks (as much as 10 pounds in three weeks!), doesn't ask dieters to count calories and even allows a cheat snack here and there.
Can you eat eggs on a Nutritarian 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? ›
The Nutritarian Diet restricts your whole grain and potato intake to less than 20% of daily calories while also limiting your intake of minimally processed foods to less than 10% of calories. Foods considered minimally processed include tofu, tempeh, and coarsely ground or sprouted whole grain breads and cereals.
Can you eat oatmeal on a Nutritarian diet? ›
Can you eat oatmeal on the Nutritarian diet? Yes, because it's a whole grain. Whole grains can be up to 20% of the Nutritarian diet. Just make sure it's not quick-cooking oats, which are more processed, and that it doesn't contain added sugar.
Can you eat potatoes on a nutritarian diet? ›
Foods to Eat in the Nutritarian Diet
The following are some of the recommended food options for a nutritarian diet: Vegetables: All vegetables, whether raw or cooked and tiny portions of starchy vegetables like potatoes.
What vegetables can you eat unlimited amounts of? ›
Let's take a look at some of these wonderful foods:
- Celery. Celery is a vegetable that is made up of 95% water! ...
- Broccoli. It is well known for the natural substance it contains – sulforaphane, which has an anti-cancerous effect. ...
- Kale. ...
- Cucumber. ...
- Lettuce. ...
- Cauliflower. ...
- Blueberries. ...
- Raspberries.
Weight loss tips
- Eat 5 to 6 meals per day: 3 main meals and 2 to 3 snacks. ...
- Eat 3 to 4 fruits per day, being sure to choose fruits with peels and pulp.
- Half of your plate should contain vegetables, both at lunch and dinner time. ...
- You are advised to eat just one carbohydrate source per meal.
Michelle Obama Ate the Same Breakfast 'Every Morning for Most of My Life'. While she said she would “l*terally” eat the peanut butter and jelly sandwich "every morning for most of my life," Michelle admitted that she finally got around to liking eggs in college. “I'm big into all of it now. Give me eggs benedict.
Can you eat meat on Dr Fuhrman's diet? ›
Furhman's Nutritarian diet excludes dairy and meat for six weeks, but after this period a small amount of chicken and fish can be eaten. Fuhrman also allows a limited amount of low-fat dairy products, olive oil and refined carbohydrates on the diet after six weeks.
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.
Is Nutritarian diet anti inflammatory? ›
Inflammation. There's little to no recent independent research on the Nutritarian diet and inflammation. However, research suggests that plant-based diets may help protect against inflammation.
Is a Nutritarian allowed to eat some meat cheese and pasta? ›
The Nutritarian Diet's core principles
The diet even has its own food pyramid, which includes vegetables at the bottom (these should make up 30 to 60% of your calories, he says) and commercially raised meats, sweets, cheeses, and processed foods at the top (these should be consumed rarely or not at all).
Does the Nutrisystem diet work? ›
While you might lose weight initially on Nutrisystem, the program is expensive and makes you dependent on highly processed, packaged meals. Instead, Healthline recommends choosing a diet, meal planning app, or delivery service that makes it easier to eat healthy in real life.
Is food really and truly the most effective medicine Joel Fuhrman? ›
Food is really and truly the most effective medicine. Blueberries, strawberries and blackberries are true super foods. Naturally sweet and juicy, berries are low in sugar and high in nutrients - they are among the best foods you can eat.
