What to Eat on a Plant-based Diet (from Breakfast to Dinner) l Nutritarian Diet | Dr. Joel Fuhrman

🥬🚀 Join my free, 5-day Nutritarian challenge, and I’ll change the way you think about food - forever.
www.drfuhrman.com/
Dr. Joel Fuhrman shares his Nutritarian recipe creations in detail.
One of the main reasons why going plant-based (or, in this case switching to a Nutritarian diet) can be challenging for some is the lack of familiarity. Aiming for that gradual change, meal planning, experimenting with new recipes, and keeping an eye on potential nutrient deficiencies could be daunting without the much-needed knowledge. Well, fret not. Dr. Fuhrman got you covered.
Join him as he guides you through a day of the Nutritarian way of eating, starting with breakfast and ending with dinner. Discover the numerous health benefits of a Nutritarian lifestyle and learn how to incorporate nutrient-rich plant-based foods into every meal. He also shares tons of tips and meal-prep ideas to make sticking to a Nutritarian diet effortless.
So, whether you're a beginner or a seasoned expert in plant-based eating, here is something for anyone looking to enhance their health and well-being.
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[@harmonygraceart1796]

Hubby and I have been plant based for almost 11 years now. We’re “elders” and both have perfect health. There are many other eating plans out there, even in the plant-based community, and we’ve tried a few. But we ALWAYS come back to the Nutritarian lifestyle. I’m now consistently at my ideal weight (having lost a total of ~50 lbs.) and achieved this EASILY following Dr. Fuhrman’s ETL plan. We feel so blessed to be able to apply this nutritional science provided by YOU, sir. THANK YOU so much for sharing your knowledge and wisdom. You saved my life. No joke. How lucky are we to know ideal health as we gracefully age!!! 🎉

[@hortensejones4050]

What’s etl pls?

[@harmonygraceart1796]

@@hortensejones4050 the book Eat to Live by Dr. Fuhrman 💚

[@debbimorgon2988]

I follow Dr Fuhrman and Dr Brooke Goldner MD who healed her Lupus disease when she changed her diet after graduating from UCLA medical school to loose weight and she didn’t know how it happened. She started searching the scientific literature and learn that foods can heal you. Thousands of people follow her plant based eating protocol and they all get healed. Worth looking her up on line too! Best Wishes!

[@ilovejesuschrist621]

ETL & YOU doc…saved my life and I am healthier at 60 y/o than most 20 y/o! Sharing you!

[@TommyLeeRoyce]

I need to lose weight and want a healthy diet plan but I don’t want to completely give up meat! Don’t know where to start tbh!

[@jackiedel623]

Love dr. Fuhrman he actually tells u how much to eat! So u can lose weight! He’s also a realist that as you age you don’t need as much food.

[@harmonygraceart1796]

I put my HOT soup into mason jars and then cool before refrigerating for storage. If it’s hot enough it seals the jar and keeps the soup fresher, longer. Thanks for the great tips Dr. Fuhrman! 💚

[@ilovejesuschrist621]

My favorite dressing is lemon juice + blueberries + roasted sesame seeds!

[@NS-yz9ol]

Trying to eat Nutrititarian every day... this is perfect timing to hear you talk about the "dietary skeleton" and "it doesn't have to be so complicated"! Thanks for being a beacon 🙂

[@elainewhite359]

You never gain weight on this diet it’s brilliant eat this healthy food and you’ll always feel slim fit and energetic

[@larryharvey7709]

I started following nutritarian 5 1/2 years ago after a stent. I strayed into junk carbs and home made jams yada yada. Just got 3 more stents. This is my new religion. Thank you Dr. Fuhrman. Would love another video tour of your garden. 🙏❤️

[@TheMissCrocodile]

Dr Fuhrman I just love these chats. I love hearing about how you cook, you are so enthusiastic its fantastic. I love how much you love cooking simple foods. Thanks for all you do!

[@drfuhrman]

Glad you enjoy it! Thank you! 😘😘😘

[@marianamunoz6075]

🙏 Can you make another video like this for diabetics with high blood pressure and kidney disease please.! What meals? How many? Is it ok to fast…?? Thank you Dr Fuhrman

[@sharonsmith7917]

Dr. Fuhrman’s recipe for peanut butter lentil cookies is amazing. I make a double batch every week. They are sweetened with dates and raisins. No sugar. No flour. I usually make a frozen strawberry smoothie for breakfast then eat 2 or 3 lentil cookies. Amazing!

[@tammywade3649]

Recipe please??

[@ChatGPT-answers]

I listened to Eat for Life on audible, Cant thank you enough for the clear information on optimal health. I'm ashamed to say Ive had your book eat to live in paperback form for 15 years and stayed above 200lbs most of this time. Good to see you thriving and looking a great as you did back then! Looking forward to putting all your wisdom into practice and sharing your book with everyone who needs it. If possible please release German edition. May you be blessed Dr. Fuhrman.

[@emunahmurray3201]

Thanks, Dr. Fuhrman, all very helpful advice.

[@1922mistyblue]

Thank you for sharing this 🎉

[@kimskitchen123]

Great info! Thank you!

[@bjulianaleo3025]

wow, high speed blending split peas! They take so long to cook and never seem to soften up. THANK YOU for the tip 🙂

[@KinaStaru]

wow Dr Fuhrman looks amazing! I'd love to be that consistently healthy as he shares. I can't give up on flours and peanut butter still I'm vegan but I find it hard to drop the addictions like bread spreads with peanut butter daily

[@bettyreynolds5106]

Sounds wonderful! Thank you!

[@kbfam3825]

Brilliant. Thank you.

[@bettymaugeri7316]

Thank you for this “pep” talk - I have been eating until I am full and choosing higher caloric foods for awhile now - I needed to hear this !

[@geneg3776]

As a beginner it can be hard so this video is very helpful. Specific and clear.👍 Many great and tasty ideas. Thankyou

[@lanalace3470]

Such great ideas!

[@adrianbaker1408]

This is gold. Pure gold.

[@joannesimmons3700]

Great information, thank you so very much!!! I will definitely use these suggestions. I would also like to share a tip that works really well for me. If I cook a large amount of food in a pot I remove the food from the hot pot and I pour it into a large 9 x 13 inch Pyrex dish (which I then place on top of a cookie cooling rack because it is raised) and then you have air circulating under and around the casserole dish and it cools the dish off much quicker. To me the cookie cooling rack method is far superior to using an actual regular cooling rack because the cookie cooling rack does not stand too tall and I find there are less chances for accidents and they can bare a heavier weight. I hope someone finds this tip useful.

[@mabelh7305]

you are an amazing cook! My mouth watering!

[@junemorkin6336]

Thank you for you cooking knowledge, your advice makes it easier to prepare good tasting and healthy meals 😊

[@ilovejesuschrist621]

Thank you for these videos! They are helpful & my beacon of hope in this toxic world. I need you to stay the course!!

[@mamtajaya6457]

Amazing food prep. You can scoop that eggplant, mash mix with chopped onions, a little crushed garlic, chili pepper (optional) and add cilantro. Mix well. So good

[@marianamunoz6075]

I have tried many of your recipes Dr Fuhrman- they are so delicious! My kinds especially love the mango ice cream! 😊❤

[@michellebates7965]

Fantastic!!

[@Emotionallyattachedtorocks]

I love his recipes. I’ve been trying to throw a handful of mixed leafy greens that are mostly mustards (cruciferous leaves) in every meal

[@amymartin5753]

This is an amazing “micro class” on nutritarian recipes.

[@Emotionallyattachedtorocks]

Thank you for the opportunity to prove myself worthy

[@susanfromthemountains1754]

Thank you Dr. Furhman. You're a big help in my life! Gratefulness for you, and blessings to you!

[@drfuhrman]

You are very welcome

[@CalmVibesVee]

I Blend raw cucumber, celery, zucchini, red bell pepper, red chili flakes, flax, salt/seasonings. This is my salad sauce. Raw Zucchini makes it blend so smooth. It could also be a soup.

[@gwendowning9050]

What liquid do you use?

[@CalmVibesVee]

@@gwendowning9050 I chop up cucumber, celery, zucchini first and get it going in the vitamix and it will have enough liquid to blend other veggies. I rarely need water. Sometimes I add apple cider vinegar for my salad sauce.

[@CalmVibesVee]

A few leaves of romaine can also be used

[@girlygirl1890]

@Calm thank you for sharing this with us. This sounds really good.

[@CalmVibesVee]

I Bring it in a Tupperware and a bag of celery if need food on the go.

[@lisengel2498]

Lovely dietary skeleton - its really a good advice - for me it worked perfect when I added a few whole grain Rye bread - my favorite dressing is 1-2 slices of organic orange ( with the Peel) + bit of Rice vinegar, salad soup, sennep, few nuts - and I love soups on carrots, potatoes, kale, onions, etc - i use a bit of organic soya milk with Old oats and defrozen blueberries in the morning - and I Will try your way of roasting garlic and aubergine. 🙏😁

[@paulmokidespaul5347]

Well Done! Good scientific cooking.

[@maryl8132]

Thank you Dr. Fuhrman. I’m going to be making some of your soup today. I have to say, it’s been years since I last saw you at the health conference on Long Island and you seem to be aging in reverse. My husband and I were fortunate enough to speak with you and you have always been such an inspiration to us.❤

[@lucinawhitney2839]

Thank you once again Dr Fhurman. You are very passionate talking about your diet. You look great!!💕

[@drfuhrman]

Thank you!

[@sandramcmanus5817]

Having great success with your loose 10 in 20 plan. Appreciate all your input and effort to help us get healthy. We travel a lot and that’s a big challenge! I managed to stay compliant on a recent trip to Denver for 4 days. Lost weight and felt great. Thank you so much. Please keep it coming. 😊

[@drfuhrman]

Congrats, my friend! You're rocking it with the "Loose 10 in 20" plan! I'm so impressed that you were able to stay on track even while traveling. That's no easy feat! I know that eating healthy can sometimes be a challenge when you're on the go, but you're doing a great job. Keep it up!

[@VeronicaMist]

oh my gosh that Thai Sauce sounds AMAZING. Im about to jump on board!

[@cbzombiequeen58]

I am Carol Burgess and live in Arkansas. We, my husband and I are in our late 50’s. My husband had a triple bypass and lost all his muscle and fat. He is now a skeleton and looking like he can’t hold up his own lack of weight. The doctors put him on a plant-based diet, and he is trying. The big problem is he needs fat. He does a cardio workout every other two days and uses some weights with it. I believe that is what saved him, he worked out his whole life, even the doctor said he had a strong heart. He needs to stay away from oils, processed foods. How can I get some weight on him with healthy foods? Thank you so much, I am at a loss. I have your books. Carol Burgess

[@dancingonhands]

Carol, watch Dr. Fuhrman’s most recent podcast with his daughter about protein and fat for longevity. He discusses at length how older folks need more protein and fat and how to get it on his nutritarian diet. I’m Julie in NC and I’m 70. 😉 Greens, beans, nuts and seeds, grains like quinoa, some tofu, and hummus!! Best wishes!❤️

[@tammywade3649]

​@dancingonhands Take a low carb tortilla, spread with organic peanut butter and roll up a banana in it! Good, Good, healthy, weight promoting

[@alreadythunkit]

Finally! An expert that confirms my bias. 😝 Thanks Doc! I'd love to have dinner at your house sometime. 🤩

[@lisengel2498]

I sometimes lower the tempo because dr Fuhrmann is so passionate about explaining the basic principles and inspirational recipes that he speaks too fast to follow 😁🙏for the practical and basic ideas for a healthy and Bush Life - very much appreciated 💚

[@danabroker]

I have been turning the speed up to 1.25 to speed up the time in which it takes to obtain the information, but I tried your idea of slowing the speed to .75 😁 it’s enjoyable and sometimes funny too!

[@shirleyc7088]

Frozen fruit is the best! Berry mix and I freeze cranberries and mix in!

[@vandanadeo3765]

thank you Dr Fuhrman.I love your book. I follow your book and lost 70 pounds and reached optimum wt. thank you.

[@tdw64]

Congrats 🎉

[@SimonHealthAction]

Dr. Fuhrman, can you please show us what you do on video. Thank you!

[@marianamunoz6075]

Dr Fuhrman, Can you do some recipes or meal plan for OMAD so e we get all our nutrients? Or what to eat/drink IFE need to fast 36-72 hrs to heal.! Thank you so much. I love all your books and videos, by the way.❤

[@Official-ip4ln]

Thank you so much Doctor Fuhrman! Is it okay to meal prep the salad in glass containers for the week too? :)

[@MrsJosephBMoore]

Thank you! It’s working, and I’m losing steadily. All of your talks and teachings are my lifeline. Blessings to you!

[@drfuhrman]

Keep it up

[@darlenedevegan8370]

I cook half quinoa and half rice

[@cathykelly791]

Dr. Fuhrman, you look amazing for your age!!🙂

[@coloredbymaia6476]

I love hearing what u eat ! Its very inspiring! I’ve been cheating by eating outside meals with oil and like tortillas! I need to stop

[@carolmittelstadt3348]

I love your anti-cancer salad

[@tonibartling3844]

I found electronic jar lid vacuum sealer on Amazon to extend food prep life- the black ones - $41

[@thetackroomtx]

Thank you for this great information. Would like to hear what you would recommend for those who do not need to loose weight.

[@drfuhrman]

Coming soon!

[@marianamunoz6075]

♥️ Thank you Dr Fuhrman! I veered off the nutritarian diet for a long time and I’m in trouble now. I need help but want a doctor like you, who will work with me without drugs. How can I get an appointment with you? Or even a quick telehealth call. Please!!! 🙏

[@hortensejones4050]

Very helpful. Thank you Been whelmed too much with wfpb info Vis a Vis a long list of food allergies & sensitivities What you present as your skeleton is easily adaptable to my individual needs. (Cept beans- Canyon Ranch did igg tests- discovered strong inflammatory response to all beans, onion family, mushrooms, vinegar, mustards…can’t do soy so concerned Re protein. (Having some salmon for now (only get farmed where I am ) so grateful for any suggestions pls?

[@isldgal]

I would love to see a video of how you eat your artichokes

[@BethRichLife]

I am slowly trying to change to this lifestyle. I have a lot of weight to lose and I just want to be healthy and off meds. I have y lung children and switching them to this also might be challenging, but it will be good for all of us.

[@drfuhrman]

Hey Beth, it's great that you're thinking ahead and considering the long-term health benefits for you and your young children. Making the switch to a nutritarian diet can be especially challenging for kids, but it's so important for their health and well-being. It may take some time for your children to adjust to the changes, but try to keep things positive and make meal time a fun and enjoyable experience for the whole family. Try to involve your kids in meal planning and preparation, and let them try new foods in a fun and non-threatening way. Remember, it's all about taking things one step at a time and making gradual changes. The end result will be a healthier, happier family, and that's worth the effort!

[@candicemay]

I’m new to this…I’m gonna need recipes 😅

[@Herkimerdiamond]

Nobel prize to Dr Joel Fuhrman.

[@Consecrated2Him7]

Thank you for the informative video 😀🙏

[@drfuhrman]

My pleasure 😊

[@deedee67888]

Curious if you advocate this way of eating for your diabetic patients.

[@Lulu-he9dp]

Thank you for this basic meal planning which is encouraging and attainable. I am struggling with fully eating nutritarian even though I desperately need to. If chewing and digesting the salad are issues, is it okay to eat blended salads each day? Eating harder foods like the raw veggies is out, so chopping and/or blending them before adding them to soups seems to be the answer for that. I cannot eat more than a cup or two of food at a time, so I know what I eat needs to contain the highest nutrients possible and probably 4 or 5 small meals a day to get a good variety in. Of course, I should stop eating at least 4 hours before bed and 12-13 hours before eating a morning meal.

[@TheMissCrocodile]

his website has lots of recipes for blended salads and they are really good :)

[@drfuhrman]

Hi Lulu! Thanks for reaching out and sharing your journey with a nutritarian diet. It's great to hear that you're motivated to improve your health in this way. If chewing raw veggies is challenging, blending or chopping them before adding them to soups can be a good solution. You can also try consuming smaller, more frequent meals to get a good variety of nutrients throughout the day. The key is to focus on nutrient-dense foods like leafy greens, colorful vegetables, and legumes, and to avoid processed and refined foods. In terms of meal timing, it's best to have a consistent schedule and to avoid eating close to bedtime for optimal digestion and sleep. Remember, taking small steps towards a healthier lifestyle can lead to big results. If you have any further questions or concerns, don't hesitate to reach out. Wishing you all the best on your journey to optimal health!

[@frank4pickerson]

Very yummy

[@viveviveka2651]

Amaranth beats quinoa nutritionally in several categories. It can be used similarly to quinoa.

[@danwood4312]

It's funny, I love this guy, he's honest, that soup have no taste! His honestly left me speechless.

[@wendywatson2552]

Such great info, I know now where I've messed up! Closer to goal weight when I started, but still to remove 25 pounds! Thank you!!

[@drfuhrman]

You got this!

[@acdcmiami]

Where did you mess up?

[@Sofus212]

You said than you don’t wanna cook the cruciferous veggies, so do you put the mix in after cooking the rest? And for how long do you cook? Do you just make it simmer and then put the heat on low?

[@RandomHuTaoSimp]

What kind of fish should or clams should i add with my kiwifruit and bokchoy/ kale salad?

[@scotlandredd6134]

Are frozen vegetables okay to use?

[@thegolfwalker]

I usually cook my beans with a couple of cups of a good red Irish beer. Is this a bad idea?

[@donnag7941]

Are the sauces home made? Recipe? Brands we can buy?

[@SarahLeger-uu3iu]

When can I schedule the appointment Dr lol

[@sandibellack6528]

Can I get that soup recipe?

[@marianamunoz6075]

Can diabetics juice fast??? For detox and weight loss?

[@karlinashieldmaiden5073]

Which of your books has this info in?

[@user-ml3zy4kp7g]

I am allergic to onions, scallions and leeks. What do you recommend as a substitute?

[@jackiesibblis3793]

Does the fresh coconut has plenty saturated fat?.

[@kathyheberle3862]

I have been eating plant-based for over seven years using beans and rice as a staple for protein, along with some other things. I just had a DEXA bone density scan, and was told I have severe osteoporosis. What can I add to my diet for calcium and protein?

[@pda2836]

Dr. Fuhrman sells a calcium supplement for those that need it. Plant sources would be tofu, sesame seeds/tahini, almonds and lightly cooked greens (kale, Brussels, bok choy, broccoli), also oranges and apricots. You probably know, all plants contain protein. Of course, weight bearing exercise is key to bone health. Good Luck!!

[@starklife2426]

I had the same issues, so I am no longer vegetarian. Look into carnivore diet. Try it for one month (even 2 weeks) and see how much better you feel. I never realized that my body was never absorbing the vitamins in the vegetables. Going carnivore has been life changing.

[@purityandplants]

kzbin.infosN1PyJrmF80?si=qLg5MDFSCk3JmRbK

[@bekind1966]

​@@starklife2426 How's the carnivore diet going?

[@johnfiles9454]

I need to figure out what to eat so I can feel better, i feel sick when i eat, it's hard for me to eat much cause i have Barrett's esophagus and no teeth, what can i eat to help keep my sugar stable

[@martinnichols45]

Roasting garlic will damage allicin so i would just eat it raw in salads or adding to sauces/ soups AFTER its been cooked .

[@deltaclemmonsjackson9619]

In another video he was only roasting whole garlic bulbs for 20 minutes at 350 degrees.

[@deboracollins4331]

I need to gain weight, not lose it. Any specific recommendations?

[@tammy9497]

I prefer to not blend the cooked beans. Does anyone know if that's okay or is there a health reason to blend them?

[@bonnies.d.1121]

What finally made his natural way of eating easy for me was having a copy of Nutritarian Handbook, a small and slender volume with the basics and a 5-10-point 28-day commitment that made the way of life crystal clear to me! AND it's satisfying AND it's transforming (bringing on painless, sequential "cleansings" like darkening and then lightening the whites of my hardening fingernails (in the first week) and clearing out my nasal passages in the second (and on through the last week (so far...))). Now I'm waking clear headed and with cleared-up nasal passages(!). I'm still cleansing those passages somewhat, and I notice that a cancerous tumor that had been developing skin sores has backed down from two more, and the bigger, original one seems to be drying up. I'm convinced that Nutritarianism is the way to go. A more moderate appetite has even developed, just as predicted by Dr. JF, and I've been a terrible food addict, habitually over-eating for most of my life. I'm amazed and impressed...and this way of life is very easy: five categories of elements (cooked greens, raw -- I say, mainly cruciferous -- salad, beans, nuts, and three pieces of fruit, daily). Easy-peasy, "mix and match"...and so tasty! I might gradually be led to flavor the elements more exotically, but, for now, I'm just loving it all plain-Jane and settling down to certain combos. (I put chopped raw onion on everything, even my cut-up fruit and 1/2 cup of mixed grains in the morning; I don't even notice it, and raw onion is a primary recommendation! I also use some tahini and Bragg's Liquid Amino's at times for beans 'n greens .)

[@mahnazmoubarak7240]

What about people have IBS & can't eat all that vegetables?? also what about to have something solid to stop you of craving for bread😋

[@RR-jl4kt]

Dr Fuhrman can u plz answer 1 question can I eat my grain and fruit for breakfast and juice after 30/45 minutes or do have to start the day with juice Ideally I would like to drink juice first but running around dropping kids at school starts quite early and I get hungry I would really appreciate if u can plz plz answer my question thank u

[@greg4161]

the doctor needs to not only focus on healthy eating but to also talk about the 60 essential trace minerals that are key to optimal health and disease prevention. These minerals, most of which are lacking in our foods mainly due to the degradation of farm soils.

[@ttmm282]

Why do you consume corn or peanut butter?

[@p81286]

@Dr. Fuhrman At 5:42 you say "...one tablespoon of real vanilla bean powder..." That seems to me to be an awful lot of vanilla...did you mean one teaspoon?

[@amymartin5753]

I’m thinking he means tablespoon because the recipe makes 6 cups of plant milk. However vanilla powder is very expensive I believe so people can experiment and use less- it’s more economical and adjust for taste.

[@staciglasmann3044]

I am currently pregnant and struggle to fill up my stomach too much with vegetables without feeling over full or bloated, should I add more starch and less veggies? Or more starch and healthy fat? I don't want to gain too much weight, but I sometimes struggle to feel satisfied even if my stomach feels really full. Any suggestions? I'm currently at a healthy weight, but want to eat as healthy as possible.

[@drfuhrman]

Congratulations on your pregnancy Staci! It's important to focus on eating a balanced and nutrient-dense diet during this special time. If you're feeling overfull or bloated from eating too many vegetables, you can try adding more starchy foods, such as sweet potatoes, whole grain breads, or brown rice, to your diet. Adding healthy fats, such as avocado, nuts, or olive oil, can also help you feel more satisfied and prevent overeating. It's important to keep in mind that pregnancy is a time for growth and nourishment for both you and your baby, and it's normal to gain weight. The goal is to gain a healthy amount of weight and to focus on eating nutrient-dense foods that provide the nutrients you and your baby need. If you're still having trouble feeling satisfied or have concerns about your weight gain, I recommend speaking with your healthcare provider for personalized advice. They can help you come up with a plan that is right for you and your specific needs. Best of luck to you and your growing family!

[@marnierethmeier6538]

I’m coming to your house ! Your food sounds yummy

[@scota73]

I sure wish I could eat onions but they cause quite a bit of gas for me. They are so flavorful. I also have a bit of acid reflux which onions can trigger, so sad

[@terrygrenald8414]

Thanks Dr Fuhrman. Your skeleton way of eating helps !! Can we get those recipes???

[@drfuhrman]

Working on it!

[@SoldierofYeHoVah]

Dr fuhrman, is 214 Oz blocks of organic extra firm tofu too much to eat in one day. I'm in somebody building in lifting weights and I was just eating that to get the extra protein along with beans and lentils and other plant-based Foods

[@sandibellack6528]

What about someone like me who is more challenged with “gaining” weight?

[@cheryl2199]

What would you all share as go to recipes or a skeleton plan with someone on a budget?

[@luluandmeow]

This sounds a little complicated (too many ingredients!) and it would have put me off if I'd come across this at the start of my WFPB journey.

[@spiritofalady302]

What to do when you’re going through extensive dental work for a year.

[@virtuosa69]

I dont understand how the enzymes becomr heat safe after blending.

[@joannedaniels1446]

Me neither.