Nutritarian Diet

Created by Joel Fuhrman, M.D.

This plant-based diet emphasizes eating high-nutrient, whole plant foods that supply abundant amounts of micronutrients. Eating this healthful diet unleashes the body’s tremendous ability to heal, achieve optimal weight and slow the aging process, say .

This is the dieting approach created by Dr. Fuhrman in Eat To Live. It should be noted that the diet does allow for some meat, which means this is not a hundred-percent plant-based diet. In many ways, I have always like the Nutritarian Diet for those aspects of having some meat.

Personally, this is the eating plan that Scratch aspires to do, but alas, it is a little difficult to implement if you are so used to eating nutrient deficient foods. But, Scratch can personally testify, if you eat like this for a few days, you will start to feel incredibly good—even more so than when consuming a bunch of bacon.

Dr. Fuhrman's Nutritarian Pyramid

Source: Dr. Fuhrman's website:  https://www.drfuhrman.com/

Source: Dr. Fuhrman's website: https://www.drfuhrman.com/

The baseline of Dr. Fuhrman’s diet is largely vegetables and very little to no meat. Go up the pyramid and you find some pleasant surprises, which are at odds if not directly contradictory to Keto diet advocates, such as fruits, legumes and whole grains. What is this madness? Are we to believe that banana is actually better for you than three slices of bacon?

The G-Bomb

Upon first reading the book, Eat To Live, I was bit overwhelmed, because Dr. Fuhrman is a man that knows scientifically exactly what he is talking about. So the book contains pages of medical and nutritional terminology, but at heart, it really is a simple diet: Load on vegetables and don’t eat that many carbs and meats. Top make it easy to get started, Dr. Fuhrman came up with the G-Bomb acronym which stands for:

Greens - Kale, cabbage, broccoli, and all leafy greens.

Beans - beans and all other legumes baby—yes, including potatoes.

Onions - I love grilled onions, but onions in general are all good, along with garlic, chives, shallots and more.

Mushrooms - Fuhrman says to make sure their cooked, but they are really healthy for you. But, there are no guarantees that you will become a “Fun-Guy” like me or say Dr. Fuhrman. Wait. We are not sure if he is a fun guy—certainly not a fungi.

Berries - Strawberry fields forever bro! Get those berries, along with bluebeers, raspberries, blackberries—these are super foods.

Infographic source:  https://foodrevolution.org/

Infographic source: https://foodrevolution.org/

Eat To Live by Joel Fuhrman, M.D.

If you are interested in learning the nuts, no pun intended, and bolts of this diet, then buy the book (appreciate it you do so by following our Amazon link below). This book not only sets you straight on how to do it, it also includes a lot of inspirational stories about the diet.

How to do intermittent fasting with the Nutritarian Diet

This one is pretty simple. I suggest starting your meals with a G-Bomb salad, then add the other foods as you work your way up the pyramid with a decreasing amount of plate space for the stuff Dr. Fuhrman says is less nutrient dense.

Nutritarian Kick Off Tip

The easiest way to do this diet is simply kick off your meals, whether you are intermittent fasting or not, with a G-Bomb salad and “go from there.”

Dr. Fuhrman Ted Talk

Dr. Fuhrman speaks about his personal experiences and why he loves nutritional science!

Learn more about the Nutritarian Diet