Eat to Live Food Prep Guide

eat to live weekly food prep dr fuhrman nutritarian diet plan weekly meal prep no oil recipes the end of heart diseaseIt’s Sunday, what are you doing today?

Besides dreading tomorrow…do you have anything else planned?

Public service announcement:  You need to get up and join me in the kitchen, my friend!  That’s right, Sunday’s were made for kicking ass in the getting healthy department!

It’s time to wrap your loving arms around this day because if you use it right, it is going to give you maddening success in the week to come!  You are going to OWN this week!

All it takes is one day of purposeful action to guarantee that you stay on track with your healthy eating for the next 7 days.  And guess what?  If you can duplicate that week 3 more times–well, then you’ve got a whole month of healthy eating under your belt.  (And, BTW your belt is going to be feeling a whole lot looser too!)

I’ve got everything you’re going to need to make this happen!  All you have to do is start. Now.

My eat to live motto has always been: PREP YOURSELF BEFORE YOU WRECK YOURSELF!  And I’m going to show you exactly how you’re going to do it with these 8 steps:

  1. build your own salad bar
  2. get good food storage
  3. super-easy breakfast preps
  4. make a big pot of soup
  5. AHVR (always have veggies roasting)
  6. portion out carbs
  7. the real power lunch
  8. set your schedule **grab your free printable weekly schedule here!

No more thinking “it’s too hard to eat a healthy lunch at work,” no more compromising your food choices because you’re too tired to cook after a long day of commuting, working and wrangling the kids.

You’re a weekly food prepper now!

Eat to Live Dr Fuhrman Program 6 week plan Dr Greger Daily Dozen nutritionfacts org Engine 2 diet Whole food plant based meal prepUm, how freaking amazing does this salad bar look?  Doesn’t that make figuring out your two daily salads a whole lot easier?

Good!  Now let’s learn how to make it happen…

BUILD YOUR OWN SALAD BAR

Salads loaded with raw veggies and healthful, no-oil dressings are the cornerstone of the Eat to Live program.

Dr. Fuhrman recommends getting a pound of raw vegetables in your diet daily.

Seem crazy?  Don’t be scurred.  Easily done with your weekly salad bar!  The key here is taking the time to do all your veggie chopping on Sunday.

The first step is figuring out what veggies you want on hand for the week. 

Here are my top choices that can stay fresh for up to 5 days:

  • red onions
  • cabbage (red or green)
  • carrots
  • cucumbers
  • bell peppers
  • sugar snap peas
  • beets
  • broccoli
  • cauliflower
  • grape tomatoes (can be chopped or left whole)

A little tip for keeping chopped veggies fresh is adding a napkin or half paper towel into the bottom of the container to absorb water.

Don’t forget to have beans ready to go too.  I usually take two cans of garbanzo beans (use your favorites), drain them and rinse them well and keep them in a baggie for easier access.

no oil salad dressings no added salt recipes Dr Fuhrman eat to live program PBS Dr Greger daily dozenMake two fresh, homemade salad dressings for the week.

I suggest always having one bean-based and one nut-based dressing each week.  You can also fill in with flavored vinegar if you get bored.

Some of my favorites are:

How Your Salad Bar Works

By having all your salad toppings cut, shredded or otherwise modified to your heart’s content, it’s going to make your salad literally grab-and-go-able!

Just like your favorite local salad bar.  And if you have to make more than one salad, all the better and all the easier!

Load up your toppings, choose your dressing and then eat! that! salad!

Now, the big tip here is when you’re making your dinner salad, pack up your lunch salad for the next day.

Let’s start with Sunday’s dinner.  You’re going to have a salad (cause you are striving for that 1 pound of raw veggies daily goal, right?).  So, you’re just going to pack your lunch salad for Monday at the very same time.

While you’re already in salad-making mode, make your salad for lunch!  Make sure to pack your toppings and dressing separate from the greens (no one wants a soggy salad–Monday is soggy enough already!).

What are you going to pack your lunch salad in?

That brings me to the next point…

the best to go salad container sistema dr fuhrman eat to live plan weekly food prep nutritarian recipesINVEST IN GOOD FOOD STORAGE

You’re a serious weekly food prepper now, that means you need the right gear!

If you’re eating your lunches away from home, your first purchase needs to be a good salad container.

There are tons of options out there!  My personal favorite is this one from Sistema:

I pack the bottom up with greens, I mean really stuff them in there!  The top portion holds about 2 cups of toppings.  The dressing container is on the smaller side, but that’s a good thing–you don’t need to be dowsing your salad in dressing anyway (even if it is healthy).

The fork and knife are just cute.  I mean, eating your salad with a hot pink fork just makes it taste that much better–I promise!  There are other colors too (if you insist on being boring).

Glass food containers safer than plastic Dr Greger nutritionfacts org Best tupperwear for helthy eating clean eating prepDitch the Plastic & Go Glass

You want all those veggies you chopped to stay fresh for at least 5 days, so you’re not dealing with a salad-topping meltdown come Friday.

You need to invest in glass food storage containers.  I have done the clinical trials for you on this one!  Glass keeps veggies fresher longer.

The other great thing about glass is that you can heat up your hot dishes right in the microwave.  No first-world problems like having to transfer your food to a microwave-safe dish or just figuring that you can handle some hot plastic chemical exposure because you’re just too dang lazy to do otherwise (okay, I’m speaking from personal experience on that one).

These are my two favorite sets, and I have them both (you can see above):

This set from Glassware (above) was my first.  I’ve had it for about two years and I love it!  Lots of different shapes and sizes and wonderful quality.

This set I just bought last week at Costco, and so far I’m impressed.  I love that it has a steamer tray–I’ve used it to make broccoli and beets and it worked perfectly.  Very comparable to my first set, so I recommend them both.

Lastly, since you’re going to be making your own delicious and nutritious salad dressings and sauces weekly, might I suggest you climb aboard the Mason jar train!

Yes, these puppies are all over Pinterest, dipped, dyed, feathered and bedazzled.  They always seemed so annoying to me because they were so trendy.  But, man oh man, do they keep your sauces fresh!

I made a batch of no-oil hummus for our Christmas vacation road trip, we were gone for two weeks, and the leftovers were still fresh when we made it back home!

So, grab a pack of Mason jars for your sauce preps.  Wide mouth is best, so you can easily spoon out your dressings.

Eat to Live Nutritarian Food Prep Breakfast Dr Fuhrman 6 week program clean eating food prep easy make ahead breakfast ideas3 ESSENTIAL (AND EASY) BREAKFAST PREPS

Dr. Fuhrman’s plan calls for three meals a day.  There is no snacking between meals (that would mess up your body’s catabolic state of super-good-for-you cellular repairs), so you really don’t want to skip breakfast.

Meet the three easy breakfast food preps that you need in your weekly food prep routine.

1 – Frozen Smoothie Packs

All you need are some plastic baggies, frozen fruit, greens, and banana.  It really does save that precious time during the morning rush–all you need to do is add your liquid, blend and go.

You can use my classic Eat to Live green smoothie recipe and be sure to check out some more flavor variations at Live Simply (photo credit).

2 – Make a Batch (or three) of Tofu Eggs

I make about 3 batches of tofu eggs as part of my weekly meal prepping using this no-oil, no-salt recipe.

I like to have them in the mornings, sometimes along with my green smoothie (if I’m particularly famished) and they are super-easy to heat up in the microwave and top with low-sodium pico de gallo or add in some spinach and chopped tomatoes.

They also come into play for dinner.  Un-fried Rice and, my new favorite, Loaded Baked Sweet Potatoes, both use tofu eggs.

3 – Overnight Oats

Here’s another insanely easy breakfast prep that you’re going to love.  Plus, you get to use one of your cute new Mason jars!

Check out this classic vegan recipe from Oh She Glows (photo credit).  Almond milk, un-cooked oats, chia seeds and fruit.  You had me at “un-cooked!”

These are super-satisfying and easy to to do the night before.

Eat to Live Split Pea Soup Dr Fuhrman Plan Healthy food prep clean eating no oil no added salt soup recipeMAKE A BIG POT OF SOUP

Dr. Fuhrman calls this the soup and salad diet.  And it can be that simple (and effective).

Now, I’m not advocating you eat the same soup at every meal.  There are lots of easy, yummy recipes you are going to add in there.  But, spaced out over the week, a pot of soup is going to take you a long way.

It’s an essential eat to live food prep!

My favorites:

You’re going to want to make about 6 to 8 cups of soup for the week per person.  I have it 3 to 4 times during the week.

I will be sharing my personal food prep regime at the end of the post!  We’re getting there…

Dr Fuhrman Diet Review no oil roasted vegetable recipe no added salt 6 week eat to live program dr greger daily dozen nutrition facts orgAHVR (ALWAYS HAVE VEGGIES ROASTING)

This has been an absolute game-changer in my third year on the Eat to Live lifestyle!

Somehow roasted veggies taste a bazillion times more amazing than raw veggies.

And it’s ridonculously easy to get a baking sheet and just load it up with whatever fresh veggies you have on hand.  They keep wonderfully in the fridge, you can load them into pitas and pop them on top of your salads.

These are my favorite veggies to roast:

  • eggplant
  • onions
  • mushrooms
  • broccoli
  • zuchinni
  • carrots
  • squash (butternut and delicata)

There are 2 ways you can roast your veggies.

If you’re just starting out, spray them very, very lightly with oil.  You can use this compressor and avoid the chemical exposure in non-stick sprays:

If you are meticulously cutting out oil (which you really should do if you’re serious about getting to your ideal weight) then you will want to invest in this Silpat pad:

If you’re not ready to invest in a Silpat, just get some good old fashioned parchment paper!

Either route you chose make sure to use no-salt seasoning, or dried herbs like thyme and rosemary.

Here are a few of my favorite roasted veggie pita recipes:

Always have a yummy sauce for your veggies.

You’re going to have pitas this week!

They are just too yummy and too easy to ignore!  I suggest making a sauce for the week that you can add to your pitas or serve with your roasted veggies.

These are some of my faves:

Bake a few sweet potatoes weekly.

Dr. Fuhrman recommends sweet potatoes over regular white varieties.

Just wash them with water, wrap them in foil and bake at 375° for 30 to 40 minutes.  Stick them in one of your new glass containers and they will keep fresh (and be easy to re-heat) all week.

You can load them up with black beans, avocado and any other toppings you have on hand.  You can slice them up into your salad.  Trust me, you’ll find lots of way to jazz them up!

PORTION OUT YOUR CARBS

On Dr. Fuhrman’s 6 week plan, you can have up to 1 cup of whole grain carbs daily.  If you’re working out regularly you can have more.  On my workout days I do two cups of carbs.

I make a pot of brown rice for the week and then I have pitas and the baked sweet potatoes I mentioned above.

It is helpful to measure out your 1 cup of rice and keep them in baggies or containers.  This makes it super-easy to keep track of and they are right at your finger tips.

Nutritarian Food Prep Eat to Live Dr Fuhrman Clean Eating Meal PrepingLEFTOVERS FOR LUNCH

Meet the new power lunch.  You’ve got the power because you don’t even have to think about what you’re having for lunch.

I’ve lost a lot of weight by following this principle and you can too!

It’s so simple, just make an extra serving (per person) of your dinner and pack it up for the next day.  Now, your soup can already be portioned out on Sunday.  But about 2 times a week you’re going to make something fast and easy for dinner.

That’s your built-in lunch!

You can see my lunch line up for the week in the picture above.  Loaded Baked Sweet Potatoes and a new favorite: Edamame Noodles with Cilantro Cream Sauce, topped with roasted veggies.

I found these edamame noodles at Costco and they have only one ingredient: that’s right, edamame.  Packed with plant-protein and yummy too!  Get em!

You can boil them at the beginning of the week and they stay great in the fridge.  I add them to meals or salads.

Eat to Live Food Prep Guide Weekly Schedule printable Dr Fuhrman nutritarian 6 week program recipes planSET YOUR FOOD PREP SCHEDULE

Alright, you know what you need to do!  You’ve got the easy recipes, the right gear, the tips, the tricks, now print this out–stat: Weekly Prep Schedule

Set your plan for the week and check off your categories (on the lower left-hand side) as you complete your food prep on your designated prep day!

Sometimes I have more time to cook.  Those are the times I like to make something special, and more involved, like these dishes:

Are you ore of the I-need-it-all-figured-out type?

Nutritarian Food Prep Power Plan by Kristen HongWell, I’ve got you covered!

On January 8th, 2017 I released the Nutritarian Food Prep Power Plan exactly for new or experienced nutritarians who want to master weekly food prep and have it all laid out and ready to go!  You can read all about the ebook and get a peek inside here!


I hope you can see now that you’ve got this!

This week is going to be amazing, you’re going to feel organized, in control and healthier in just 7 days.

You’re going to get better with practice.  More inventive and more efficient every Sunday–I promise.  You’re going to be a clean-eating-food-prep-machine!

So, I say we formally petition to have Sundays changed to Super-Unstoppably-Amazing Food Prep Day!–are you with me?

I’ll be in the kitchen today, hope to see you there!

Let’s live better together!

xo, Kristen


Did this help you?  I want to know!  Please leave a comment below, I love getting your feedback!

Eat to Live Fridge Tour BUTTON Dr fuhrman whole food plant based diet dr greger daily dozen nutritionfacts orgMake sure to take the Eat to Live fridge tour!  I’ll show you how to have a fridge-tox and the essentials you need in your fridge right now–plus print out two free printables for your fridge door!

Eat to live Pantry BUTTON oraganize your kitchen for Dr Fuhrman nutritarian planTake my Eat to Live pantry tour–get a printable pantry shopping list and learn how to make an on-plan meal straight from your cupboards!

Do you love salads?  Do you want to love them even more and lose wight while you’re at it?  I’ve got something special for you…

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

Like Us On Facebook Hello NutritarianLike Hello Nutritarian on Facebook and join a community of people who want to regain their health with nutritional excellence–there are great giveaways too!

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Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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Comments

  1. Kate

    I love your site, so incredibly inspiring…and colorful! Thank you for sharing such practical insights into this way of eating. You give me hope that I can make the transition for myself! Do you have a suggestion for the best way to wash lots of veggies for prep at once? Do you use a specific wash or solution?

    Reply
    1. Kristen

      Hi Kate! Thanks so much for your very kind words and you can totally make this transition happen!

      I get pre-washed mixed baby greens from Costco and I love baby carrots because I don’t have to worry about washing! But for all the rest I usually soak them in the sink (after I’ve washed it down with very hot water and disinfected it).

      I don’t use any special solution–haven’t really looked into that yet. I soak them for 30 minutes to an hour then rinse them off. This is for cucumbers, cabbage, tomatoes, broccoli, eggplant–pretty much anything with skin I’ll be eating.

      xo, Kristen

      Reply
    2. Singdiva

      2 cups water, 12c vinegar,.juice of 1 lemon. Spray fruit ,let rest 5 minutes ,rinse and use.Vinegar gets the pestasides and lemon is atimicrobial Great combo.Found at SimpleyLive.

      Reply
  2. Deborah Conklin

    Just started this week!! Was thinking Wow–this is going to take a lot of work. Now with all your tips I can see myself being WAAAAY more organized. Thanks for the great info!!

    Reply
  3. Val

    I’m two weeks into the Eat to Live program and your website is so helpful! Thanks for sharing all your great recipes and info!

    Reply
    1. Kristen

      Hi Val! Oh I’m SO glad it has been helpful!

      Thank you so much for leaving your feedback! Make sure to subscribe to our weekly updates–I have a lot more to share!!

      xo, Kristen

      Reply
  4. Anonymous

    I just discovered your site and I have to say this is the most helpful and thorough post on meal prep and eating healthy! It’s very detailed without being overwhelming. Thank you!

    Reply
  5. Denise

    I read eat to live a year ago. It seemed so over whelming. I own two gymnastic schools so I work all the time. I stumbled across your site. THANK YOU!! The pictures of food and the prepped food and fridge made it seem a lot easier. I printed the shopping list, added the glass containers and starting prep day tomorrow before work.

    I’m also prepping enough for my mom for the week.

    Thank you!!!’

    Reply
    1. Kristen

      Hi Denise!

      YAY!! I’m so glad you gave it another go!! I agree about feeling overwhelmed in the beginning that’s why I made this guide to make it easier! I’m so excited that it has been helpful for you and I am working on 5 more weeks of food preps to come, so be sure to sign up for emails!

      Please stop by again and let us know how your prepping routine is going!

      xo, Kristen

      Reply
  6. Robyn

    Hi! I just wanted to let you know that I adore your website! I did an eat to live 6 week challenge two years ago but I cheated too much and didn’t continue eating that wayou after it was done. I did lose 13 lbs and it stayed off for a long while, but I have gained it all back.

    I am on day 3 of my new challenge and I am going to eat like this forever! Your site has so much inspiration for ideas.

    Thank you!

    Reply
    1. Kristen

      Hi Robyn!

      Wow, I am SO happy that this has helped re-inspire you to adopt a Nutritarian lifestyle!

      If you ever need anything or just need someone to talk to please message me through the “Contact” page!

      Wishing you all the best!

      XO, Kristen

      Reply
  7. Carol

    What great ideas…I will be starting this weekend with the food prep. I also found the edamame noodles at Costco…but they are made in China????

    Reply
    1. Kristen

      Hi Carol!

      Yay!! I’m so glad you will be joining in on food prep Sundays!!

      Yes, they are from China 🙁 It is certainly not ideal for me either. They say they are organic but knowing how extremely polluted China’s air has become, it’s not really reassuring.

      So, this is my reasoning on the issue: I’ve eaten lots of very, very bad for me processed foods with synthetic and carcinogenic ingredients in my lifetime. These noodles have one ingredient, not from the best of sources but they are certified organic. Compared to the many fast food, processed, fried, covered-in-sugar Frankenstein foods I’ve had in my lifetime, these noodles really aren’t as bad. I try to limit to having them once a week.

      Unfortunately, there is no way to have 100% perfect food (free of pesticides etc…) but I guarantee you that eating a whole food diet is as close as you can get!

      Thanks so much for your comment and I’m so excited for you to start prepping!

      xo, Kristen

      Reply
  8. fcc

    Kristen,
    Thank you for all of this info. I am in the planning stages of trying to adopt an “Eat to Live” type of diet and this site is really helping me think about the preparation part of this. I do have a couple of questions if you don’t mind:
    1. I notice that you have some large store bought containers of organic greens. I know most of those are pre-washed. I’m curious if you plop those right in your salads or go through an extra step of rinsing or washing?
    2. Also, when you pre-chop greens such as a head of lettuce, do you chop, then wash, then store? When I do this I seem to have trouble drying them thoroughly enough and they become soggy while sitting in the fridge.
    3. And then finally, do your store all your chopped greens in on container i.e. kale, romaine lettuce, spinach, or do you have a separate container for each?
    I apologize if these are rookie type questions, but I’m a rookie! Thank you so much for the information you share on this site!

    Reply
    1. Kristen

      Hi there!

      So excited that you are adopting the Eat to Live lifestyle and I’m so happy that MMTM is helping you along your health journey!!

      1. Yes, those are pre-washed mixed greens I buy in bulk from Costco. I don’t do any additional washing!
      2. When I pre-chop iceberg or Romain lettuce I wash them first, then chop, then put them in a container or plastic baggy with one or two napkins to absorb moisture. The napkins really help, but I would advise only using the crispier lettuces. Red oak and such will probably stay soggy!
      3. I prefer baggies for lettuces and kale. I store them as outlined in 2!

      These are NOT rookie questions, these are very important questions!! When youa re ready to start this you will want to be as organized as possible–getting all these details nailed down will only make you that much more successful at this lifestyle!!

      Please check back in with us and share your progress on Dr. Fuhrman’s plan!!

      xo, Kristen

      Reply
  9. Jennifer

    This is so so helpful. Thank you so much, I cant wait to try all of these and your yummy salad dressings. I love all the tips and tricks, really helpful and inspiring. Amazing, thank you!!

    Reply
    1. Kristen

      Hi Jennifer! Yay!! I’m so glad you found this post helpful!

      These are two of my favorite dressings, so I hope you love them just as much!

      xo, Kristen

      Reply
  10. Kate

    I recently retired from the treadmill, and although I find it easier to food shop/prep at a slower pace, I still need structure and a food plan!
    I was working out regularly, but am presently waiting knee surgery which means I am getting little exercise. I decided this would be a great time to focus on healthy eating/weight loss. Your ideas here are GOLD! I was off course a bit, and love your practical, sensible take charge ideas.
    I will be following you, and wanted to thank you!

    Reply
    1. Kristen

      Hi Kate!

      Welcome to MMTM! Yay! I’m so, so happy you are finding this food prep plan useful! I’m planning on expanding on this so stay tuned!

      xo, Kristen

      Reply
  11. Pam

    Kristen…so glad I found your site…full of optimism, great tips and an always welcome positive encouragement. I have been researching and trying to figure out how to plan for a busy week without taking a month to plan…and your blog has been an incredible help. Thank you for sharing your enthusiasm and your ‘tips’…
    Thank you – Pam

    Reply
    1. Kristen

      Hi Pam!

      Wow, thank you so very much for such kind words! I love blogging and sharing, so it truly warms my heart!

      This article is one that I’m most proud of and I’m SO glad it is helping you!!

      xo, Kristen

      Reply
  12. Anonymous

    Wow!!! This is amazing. I was feeling overwhelmed and this really gives me confidence to get started! Thank you!

    Reply
  13. Teri Alderson

    I agree with Lys, BEST BLOG EVER! Where have you been all my life??? I think I love you. I became aware of ETL last year and was all energized and motivated by the info. I got on the plan, lost 13 pounds in one week, 0 the next and 0 the next and then my hubby came home from work frantic with a bag of groceries to make burgers (like a crack-head, seriously) because he couldn’t take it any more. Not to blame my husband, but I lost my motivation and went back to the SAD diet. I’ve gained some more weight and now have additional health issues and really need to get back on the ETL plan which seems so daunting. Your blog is super helpful and takes much of the apprehension away. THANK YOU!

    Reply
    1. Kristen

      Teri,

      This lifestyle is not easy! It takes time and it takes you seeing that eating SAD is waaay more painful and detrimental than the few minutes of the high you feel from eating it!

      For someone like me who has struggled with emotional eating and overeating, it has been a godsend but I have still fallen off the plan. The most important thing you can do is never give up on your health!

      Get up, get back in that saddle and go longer this time! Concentrate on eating a large salad for lunch and dinner before you hit your hot dish! You can do this!!

      Also, print out the monthly calendar in this post–it helps you to focus on all the times you eat on the plan, so you don’t feel like you have to be all or nothing!

      xo, Kristen

      Reply
  14. Teri Alderson

    What are tofu eggs? Where do you find them? They look just like regular eggs, I maybe able to get my family to switch!

    Reply
  15. Debbie Burkey

    I feel like I’ve won the lottery by finding your blog! I have just discovered “Eat to Live” and was researching in order to get started. You have answered countless questions and saved me countless steps in getting a “process” in place. Thank you from the bottom of my heart! I am so excited to get going and now I can dive right in with the help of your guide!

    Reply
    1. Kristen

      Hi Debbie!

      Thanks so much for taking the time to leave a comment and also for your very lovely Facebook post!

      I’m so excited for you and wish you all the success in the world on your nutritarian journey!

      xo, Kristen

      Reply
  16. Cheryl-Ann K. Elie

    Hi Kristen,

    Thank you thank you thank you !!!!!!!!!!!! for this website it’s invaluable to the clueless as we start. Your pics, breakdown of the day you have no idea what you do and how you are changing people like me to not feel like there losing out on something not eating meat. I have the Dr. Fuhrman book Eat to Live and have read it but your website is my helpmate. 🙂

    I’ve been really bucking against following this lifestyle since I have like over 100 lbs to lose and I lost it once and gained it all back. But after much deliberation, and I deliberated because so many people lose weight without cutting meat out of their diet and all the artificial stuff. But, with all that said I’m gonna try this way.

    My question is do you have some spices you can recommend to always have on hand. Where do you purchase Costco ? Thanks for the help

    Reply
    1. Kristen

      Hi Cheryl-Ann!

      Yay! I’m so, so happy you found the blog and that it’s helping you take the plunge!

      You have nothing to lose and everything to gain by cutting out the meat, I promise! Just wait till you see how it feels to be a nutritarian! Around the 2 to 3 week mark you’re going to know how good it feels for your stomach not to be digesting meat, dairy and processed food; and you’re going to love how this is “get up and go” food! It actually makes me more productive and active!

      Lol! It’s so funny that you asked about spices! My next big article is going to be “The Eat to Live Pantry,” I’m working on it right now and it’s slated to be published on August 25th–so stay tuned! It will have a full pantry tour and a printable pantry list. Until then, here’s what I recommend to start:

      – nutritional yeast (read here about the best brand to get–you don’t want fortified)
      – liquid aminos (this is a soy sauce substitute)
      – garlic powder
      – cumin
      – no-salt seasoning (yes, I use the one from Costco–you can find a link to it here)
      – parsley, dill, thyme — these are all good for roasting veggies and some dressing recipes
      – ground ginger, curry powder, coriander — these are nice in Asian-inspired dishes like un-fried rice and lentil stew

      I do my bulk shopping at Costco, but I also frequent Trader Joe’s and Sprouts!

      Hope this helps and be on the look out for the pantry post later this month!

      xo, Kristen

      Reply
  17. Taxi

    You are so inpirational!! Thank you! I just moved and dont really have a workable kitchen yet. Also, i am on a strict budget. Any suggestions for a very inexpensive and simple way to get started?

    Reply
    1. Kristen

      Hi Taxi!

      Yay! Congrats on your move and starting your nutritarian journey!

      The simplest way to do this is to have GBOMBS – greens, beans, onions, mushrooms, berries and seeds. Get 2 or 3 heads of lettuce (cheaper than buying pre-washed), make a bag of brown rice for the week (you can have up to 1 cup a day), get a bag or a few cans of black beans, garbanzo beans, whatever you like most. Saute some mushrooms and onions with low sodium veggie stock ans alt-free seasoning. Steam 2 to 3 heads of kale for the week and eat everyday. Add the beans and seeds to your lettuce for a simple salad and top with vinegars.

      Once your budget opens up, add in more fresh veggies to put in your salads, and fresh and frozen fruits.

      This is a great and inexpensive way to start–fabulous question!

      xo, Kristen

      Reply
  18. BrendaK

    Wow! Your site is amazing! What work you have put into this… and to share it all with us! I have been on ETL for most of 2016, just following the concepts but not a strict plan until 7 weeks ago. I have lost about 7 lbs but think it would be awesome to lose 20 to get down to the 115 ETL says I should be. And my cute husband has Parkinsons and he wants to join me to give it everything he’s got to turn this beast around. So we are all in. Although I need to feed him alot because he is skinny, we want to make this work. So thank you so so much for offering your experience and expertise. I wanna give you a big hug! ! !

    Reply
  19. Lara

    Thank you so much for this blog! What a wonderful help. You break down the Eat to Live plan in a way that seems very doable. I feel empowered and encouraged. Thank you again,, Kristen.

    Reply
  20. Brook

    I am so happy to have found you on Pinterest. I am on my second day of the Eat to Live lifestyle and I feel like I’m going to throw up. I am going to do this but am having a hard time right now. Cold veggies, warm veggies, smoothies with spinach and fruit, oh boy. I made the anti cancer soup and it made a ton and since I didn’t have a juicer I shredded the ingredients, the texture was horrible and I can barely think of it without “throwing up in my mouth”. So that is where I am, how did you do it. Did you feel like this. I need to do this for my health and weight, so challenging. Plan to buy the cookbook soon. Thanks again for your inspiration.

    Reply
    1. Kristen

      Hi Brook!

      Lol! It certainly sounds like you’re having a rough start to your nutritarian lifestyle! I completely understand!

      I kept a journal of my first 6 weeks that you can read here. I tell the truth, and hell yes it was hard!

      The good news is it will never be as hard for you as it is right now! Your taste buds and (most importantly) your mind are going through major changes, it’s going to take time to reset.

      You will develop skills to make practicing this lifestyle easier–I promise it will get better!

      Read my journals and I am here, reach out to me again if you need help!

      xo, Kristen

      Reply
  21. Karen

    Hi I just wanted to say this blog and your instagram page are incredibly inspiring. I am excited to try out everything you have suggested. Your salad recipes are amazing I cannot wait to try them out. I really have struggled to come up with salad and dressing ideas so thank you so much I cant wait to get started.

    Reply
      1. Kristen

        Hi juniper,

        Yes, you can make this recipe the night before, and the potatoes tasted great up to day 4 after cooking!

        Nothing special you have to do, just put them in a storage container and store in fridge!

        xo, Kristen

        Reply
  22. Kathy

    Game-CHANGER
    I just discovered your blog and am so excited to get started with your suggestions! Here I’ve been failing at ETL because I’ve been so intimidated but you have really made it super easy and workable. I work 60-hour weeks, this will cut down so much of my time in the kitchen during the week.

    Reply
    1. Kristen

      Hi Kathy!

      Yay! I’m so , so happy you found the site and you are finding the content helpful!

      You’ve got this! It takes some extra effort to put yourself first but the rewards are life-changing!

      Wishing you the absolute best and I am here for you!

      xo, Kristen

      Reply
  23. Brandy

    Wow! Thank you for sharing this incredible wealth of information. We just received Dr. Fuhrman’s Eat to Live Plan and are committed to this change in our lives. Your post has taken away a lot of anxiety over how to even start this process. I will be downloading your printables and following your suggestions. Thank you, again!

    Reply
    1. Kristen

      Hi Brandy!

      So happy to hear about your nutritarian journey beginning! Yes!! I love knowing that the site is helping people like you have a better transition into this way of life! Thanks so much for taking the time to say hi!

      Wishing you and your husband all the very best!

      xo, Kristen

      Reply
  24. Bob

    Kristen,

    Thanks for a great site. I love the meal prep suggestions. I have a question about red onions. I love them on my salads, and they help me get my O in my GBOMBS, but I have a prep issue. When I opened my fridge, I was over powered by their smell.
    How do suggest storing them (red onions) after prepping / chopping ?

    Thanks
    Bob

    Reply
    1. Kristen

      Hi Bob!

      So happy to hear you are loving the site!! So, with red onions I always keep them in a glass food container. I’ve had a lot of luck with the pint-sized mason jars for this too. Are you using glass?

      Kristen

      Reply
  25. Dora Hernandez

    Thank you for the 7 Day Cleanse Ebook! I am excited to begin following it as the salads look delicious and so do the dressings!

    Reply
  26. Stefani

    I am feasting on your blog. You are such a blessing. I have struggled my whole life with food, weight and suspected sicknesses. Allergies are among the troubles. I do have some questions. 1. isn’t tofu a processed food? 2. What is a girl to do if brown rice bloats the tummy? Could this be years of unhealthy eating and mixing the two? Will this problem possibly disappear? Rice is a favorite food. 3. Is there a white rice that is ok on the nutritarian plan?
    I am already changing many things in my pantry and fridge. I never liked most veggies and at that without ranch dressing. I am exploring all my new options for a healthy life and am so glad I have found you.

    Reply
    1. Kristen

      Welcome Stefani!

      I’m so happy you found the site!! Tofu is a processed food but it’s not “processed” in the way that we’re used to–meaning there is no adding fat, sugar or salt. Dr. Fuhrman has a wonderful article about soy and tofu you can read here!

      I wouldn’t blame brown rice for the bloating until you clear everything else off the table. I know dairy really bloats me but I didn’t realize it until I had done the 6-week plan and then had dairy after. Don’t do white rice on the plan, opt for quinoa instead–you want those intact fibers!

      Not everyone will like veggies, I go over this a lot in my ebook, but you have to “practice” eating veggies. Even if you start off with 2 to 4 bites of raw, fresh veggies at each meal and up your portions from there, you can get there!

      I’m so happy you are here!!

      xo, Kristen

      Reply
  27. Nancy

    This is Awesomely Life changing! Now to figure out how to share my fridge with my Carnivore husband! PLEASE put this out in Real Book form, for those of us who have limited access to computer & internet services! 🙂

    Reply
  28. Stefanie

    oh my god, i love how it looks OCD everywhere in your kitchen! would totally be my thing if i wouldn’t live in a shared apartment with two messy guys haha 😉
    well, sometime! thanks so much for inspiring us everyday!

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Stephanie!

      Lol, I’m only OCD cause I’m in charge (bua ha ha)!

      My kiddos call me “the food boss” lol!

      Wow sharing an apartment with two guys is not ideal! Thanks so much for stopping by on the blog!!

      xo, Kristen

      Reply
  29. Claudia

    Hi Kristin,
    Love your posts! I just discovered Dr. Fuhrman’s plan and I am slowly starting to eat this way. My husband is willing to try it with me but we are not sure how to approach this with our 10 year old son. Do you have any suggestions? Do your kids eat the nutritarian way?

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Caludia!

      So happy you found the site and you’re finding it helpful!

      I have an 8-year-old and a 4-year-old and they are not nutritarians. They eat lots of fresh veggies and fruits but they still have animal products. We just make our home veggie-centric. They have to eat their salad first (but the portion is small), they have at least 2 vegan dinners weekly, and we avoid sugar and processed sweets–they have fruit and nicecream. Recently they went dairy-free (which I am most happy about)!

      It’s a work in progress.

      My hope is as they get older I will help them adopt more of the nutritarian lifestyle so by the time they are in high school we are all eating the same meal!

      Dr. Fuhrman always says: “Put your oxygen mask on first and they your family’s!” That’s what I’ve done and I’ve found it worked best for me!

      xo, Kristen

      Reply
  30. Pam

    This is amazing. Wish I could be even 10% as organised as you. I mainly follow a soup, juicing and salad lifestyle though do have oils. Will look at this more closely when I have more time. The only thing I wouldn’t do though is use foil or a microwave. Thanks for your inspiration.

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Pam!

      Thanks so much for leaving a comment!

      I’ve heard that juicing is amazing for your health! I’m a smoothie-lover!

      I’ve heard about issues with the microwave–when my kiddos are a bit older I may be able to finally wean myself 😉

      xo, Kristen

      Reply
  31. Adeola Agboola

    Dear Kirsten, I have been reading your Eat to Live Food Prep Guide. It is very informative, but I have a few queries. You listed beets as being one of the veggies that can be prepped & stored in the fridge, but can they be eaten raw? or do they have to be cooked first and then stored & utilised when needed? Garbanzo beans for hummus, when rinsed & washed, how long can they be stored in the fridge for? Can all the homemade dressings, be kept in the fridge for up to a week? You say that it’s advisable to make two dressings for the week, the no oil beet dressing keeps for up to 10 days in the fridge, but you didn’t say the keep time for a few others that i’m interested in! How long can homemade sauces & hummus be kept in the fridge too?
    Also, can tahini be made at home by blending sesame seeds in a nutri bullet? Can prepared fresh leafy greens/veggies be put into bags & frozen, then later blitzed for smoothies/juices. I have a number of my own smoothie recipes where the ingredients are veggies and I’m not sure about prepping them to save time. Last but not least Kirsten, what is liquid aminos? I live in the United Kingdom and i’m not sure what this is. Thanks Adeola.

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Adeola!

      Yes, greens can be washed and frozen to add into smoothies and soups later! All of the dressings and sauces on my site keep for at least a week in GLASS storage containers–I use Mason jars. I can’t give you exact store times for garbanzos because it depends on what you’re storing them in, if you go with glass your produce will always last longer!

      Making your own Tahini in a Nutribullet would require some oil to get it smooth–since the nutritarian lifestyle doesn’t permit oil, I would go with store-bought tahini without oil. You could certainly use a food processor to make nut and seed butters!

      Liquid Aminos is a soy sauce substiute. I’ve recently switched to Coconut Aminos because it has even less sodium than liquid aminos. If you can’t find it in the UK, just dilute soy sauce 1 part soy sauce to 2 parts water!

      Wishing you the best!

      xo, Kristen

      Reply
  32. Maggie

    Hi Kristen,
    I am so happy to find you. I have spent all day today on your site reading everything I can. I have Fibromyalgia and I feel this way of eating will help me. You are so inspiring. I need all the help I can get.

    Reply
  33. Cathy Schwenkmeyer

    Kristen you are such a blessing!!!! Your site has given me the encouragement to do this! I have talked about this with my husband for a year now but have been overwhelmed. Thank you for all the time you put in to help and encourage others! Cathy

    Reply
  34. Oreo

    Hi i have been to many blogs. I’m really struggling to get enough calories in.
    I thank so much people like you who make it easier for people to get into the lifestyle.

    I have to use two slice of rye bread and two slice of wheat bread, lots of oats, sweetcorn etc to get those extra calories but have noticed sugar spikes.
    How do these types of meals e.g. greens (40Kcal), Banana (69Kcal) Mango. It seems imposible to meet 2400Kcal maintenance.
    Every Youtube they seem to eat around 1200kcal with some having a salad and soup but the calories seem silly for a meal i don’t understand.

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hell there, so nice to meet you!

      If you’re not looking to lose weight and need to maintain 2400 calories daily, you can still follow the Eat to Live lifestyle, you just want to get in more concentrated calories.

      For instance, add nuts and especially seeds to every meal. When you eat fruit like bananas and mango sprinkle them with raw hemp seed, flax seed and dip them in raw un-salted almond butter. If you’re having your greens add in this cashew “cheese” sauce with some black beans, pico de gallo and corn for a mexican-inspired dish. Add in an additional cup of whole grains daily.

      Making these changes will help you meet those calories! Dr. Fuhrman helps Olympic athletes train on a nutritarian lifestyle, it’s about eating all the salads, greens, beans and fruit but adding more concentrated calories from raw nuts, seeds and grains!

      xo, Kristen

      Reply
  35. Sara

    I’ve also recently found the Mason Jar love 🙂 I picked one up at the dollar store because I needed a larger cup to put my green smoothies in and it’s so much fun to use it (my kids think I’m crazy lol). I need to get some more for fridge storage-never would have thought of that, thanks!

    Reply
  36. Terry

    Hey Kristen! I’m definitely a “newbie.” Just purchased book online so I haven’t even received it. Are you able to drink a morning coffee on this plan or is coffee a no-no? Thank you!

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Terry!

      Thank you so much for your purchase! I just sent you an email about it because it should have been sent to you automatically as a digital download!

      I don’t drink coffee–but I’ve never been a coffee drinker! My mom has 1 cup a day on the plan and is still losing weight! Dr. Fuhrman advises against it as it is a stimulant that can disrupt sleep & hunger cues!

      xo, Kristen

      Reply
  37. Lisa

    I would love for someone to find a way to do this with a European fridge; they’re much much smaller and not usually as cold, either, so storing this much food for this long is not possible. :/

    Reply

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