Eat to Live Menu: Day 55

I’ve been at this lifestyle for over 13 years now and I’m taking the guesswork out of following Dr. Fuhrman’s nutritarian plan. I’m supplying you with a delicious eat to live menu that covers an entire day of healthful eating!

Enjoy four oil-free, gluten-free, vegan, low-sodium, high-nutrient meals.  You’ll get guidance on exactly how much to eat at each meal with links to easy recipes.

Key features for this menu:

• 1,370 total calories for the day
• designed for cooler months (every meal has a warm or hot component)
• many of the ingredients used go hand in hand with Day 54
• meets Dr. Fuhrman’s Aggressive Weight Loss standards

Can you still use this menu if you’re not nutritarian?

Absolutely!

This menu will work if you’re in a calorie deficit and/or want to eat high-nutrient vegan meals made with whole food ingredients an no added oil.

If you are not nutritarian: I advise that you add salt to taste to the savory recipes.  It takes months of eating this way to retrain your tastebuds to prefer lower sodium meals.

Whether you’re taking on the 6-week Eat to Live challenge or just looking for healthy low-calorie meal inspiration, you’re going to love seeing how to put together a full day of eating for health excellence!

Here’s what you get:

• meal ideas for breakfast, lunch, dinner and dessert (with calorie breakdowns) 
• notes on ingredient substitutions
• free printable shopping list
• detailed guidance on compliance ratings

How to Prep Day 54 & Day 55 Together:

• Make a batch of Tofu Scambled Eggs on Day 54.  One batch of the eggs gives you two cups.  Use one cup for breakfast on Day 54 and save the other for Day 55.
• Bake both of your sweet potatoes and beets on the same day.  You’ll use one baked sweet potato on each day and the roasted beets can go on the same baking sheet.  Allow the beets to fully cool down in the fridge and when you’re ready to make the hummus just remove the beet skins and dice.
•  On Day 54 make a double-batch (2 cups cooked) of bean noodles.  You’ll use one cup for the soup on Day 54 and one cup for the noodle stir fry on Day 55.
• When you make the Easy Baked Tofu for Day 54 save one portion for Day 55.

Breakfast:

This is a plant-protein-rich, oil-free vegan breakfast featuring tofu eggs, a quick air fried Cauliflower Hash, sautéed kale and mushrooms and a Fresh Apple “Tea” that’s a warming and surprisingly tasty drink-slash-dessert.

I find this to be a very satisfying plant-protein-rich breakfast that keeps me full and energized for at least 4 hours.

• 1 cup Nutritarian Tofu Scrambled Eggs (207 calories)
• 1 Tbsp. chopped green onion, ~5 grams (2 calories)
• For Cauliflower Hash:
  • • 2 Tbsp. low-sodium vegetable broth, ~25 mL (2 calories)
    • 1 tsp. tahini, ~5 grams (34 calories)
    • 1/2 tsp. white miso, ~3 grams (6 calories)
    • 1/4 tsp. onion powder
    • pinch (1/8 tsp.) garlic powder
    • pinch (1/8 tsp.) no-salt seasoning
    • 1 cup chopped cauliflower, ~85 grams (21 calories)
    • 1/2 cup chopped red bell pepper, ~70 grams (14 calories)
• 2 packed cups chopped kale, ~35 grams (13 calories)
• 3 mushrooms, thinly sliced, ~35 grams (8 calories)
• For Fresh Apple “Tea”:
  • • 1/2 to 3/4 apple, ~100 grams (52 calories)
    • optional: lemon slices

Ingredient Notes:

No-Salt Seasoning: My favorite is Costco’s Kirkland brand.

Kale: Feel free to use the same amount of fresh spinach, collard greens or Swiss chard.

Apple: I’ve used all types of apples for this “tea,” but my favorites include Granny Smith (best choice if you’re concerned with sugar content), Fuji and Golden Delicious.  If you have a very small apple you can use the whole thing (they are about 2-1/2″ in diameter and weigh about 100 grams).  Use 3/4 of a medium apple (3″ diameter) and 1/2 of a large apple (3-1/4″ diameter).

Directions for the Air Fryer Cauliflower Hash:

In a small bowl, whisk together the 2 Tbsp. veggie broth, 1 tsp. tahini, 1/2 tsp. white miso, 1/4 tsp. onion powder, 1/8 tsp. garlic powder and 1/8 tsp. no-salt seasoning.  Next, add the 1 cup chopped cauliflower and 1/2 cup chopped bell pepper into a medium bowl.  Add the whisked sauce and mix well to coat.

Finally, add the coated veggies to your air fryer basket and bake at 385°F on the “air fryer” setting for 10 minutes or until the veggies are just fragrant and beginning to brown.

While the hash is cooking make the sautéed kale and mushrooms

Directions for the Sautéed Kale and Mushrooms:

First, add 2 Tbsp. water to skillet over medium-low heat.  Then, add the chopped kale and sliced mushrooms and slowly let the greens wilt.  Add optional pepper, no-salt-seasoning, onion powder and garlic powder to taste.  The mixture is done when all juices are evaporated.

Directions for the Fresh Apple “Tea”:

First, set your water to boil.  This is the kettle I use.  Slice your 100 grams of apple into 1/4-inch thick slices.  Add the apple slices to a mug and pour boiling water on top.

Add 1 or 2 lemon slices if you’d like to (it can be a bit tart with the green apple but still enjoyable).  The lemon compliments sweeter apple varieties very nicely.

Allow the “tea” to rest for at least 7 minutes, the temperature should be warm, not hot.  Dr. Fuhrman cautions not to drink beverages too hot.  I like to drink it at the end of the meal as my “dessert.”

Why I love this drink: The apple flavors release and cook a bit, get a little caramel-y (especially the sweeter varieties) and it’s an easy way to enjoy a fresh apple in the winter months!

Lunch:

Beets and sweet potatoes are delicious and extra-nutritious in their peak-season winter months.  This soul-satisfying winter salad features a big bed of greens as your base with the baked sweet potato and savory creamy hummus combining beautifully with the fresh, crispy toppings and tangy balsamic vinegar.

This is one of my all-time favorite ways to enjoy sweet potatoes on the nutritarian plan!  If you’re unsure how potatoes fit into the nutritarian diet, I cover that topic in depth in the Potato Primer.

You can see a similar salad using a traditional orange sweet potato and regular hummus in Day 54.

By choosing these pink and purple foods we are getting even more potent phytochemicals. The Mayo Clinic states that purple produce contains “anthocyanins and antioxidants, which are associated with improved brain health and memory [and] [t]hey also help lower blood pressure and reduce the risk of stroke and heart disease.”

Ingredient Tip:

Save the beet stems and beet greens if you buy an intact bunch of fresh beets to make the Beet Hummus.  The stems are similar in texture and flavor to celery, tasting a bit more earthy and slightly sweet.  They can be chopped and eaten just like celery.

Feel free to use the beet greens as part of the “lettuce” for the base of the salad too.

• 3 cups mixed baby greens or chopped leaf lettuce (15 calories)
• 1/4 cup chopped red cabbage (8 calories)
• 1/4 cup chopped raw beet stems or sub with celery (2 calories)
• medium-large purple sweet potato, ~140 grams, 2.5″ diameter, 5 to 6″ long (133 calories)
• 1/2 cup warmed No-Oil Beet Hummus (99 calories)
• 1/4 tsp. black or regular sesame seeds (5 calories)
• 2 Tbsp. balsamic vinegar (80 calories)

Directions:

To bake the sweet potato: Preheat oven to 375°F.  Wash the sweet potato and pierce to help release steam.  Place on a lined baking sheet or glass baking dish and bake until fork-tender, about 50 to 60 minutes.  I like to make several potatoes at once to have on hand for later in the week.

To assemble the salad: Add the greens to a large bowl.  Next, add the chopped red cabbage and beet stems.  Allow the baked potato to slightly cool, then slice it down the middle and pinch the ends together to help open it up.  Lay the potato on top of the greens. Warm your Beet Hummus in the microwave for 20 to 25 seconds and add it on top of the potato.  Finally, add the balsamic vinegar (I like it on top of the hummus) and sprinkle with black sesame seeds.

Notes:

Beet Hummus: Feel free to substitute with this regular Hummus.  Don’t want to go through the trouble of making homemade hummus?  You can always top the sweet potato with 1/2-to-3/4 cups cooked garbanzo beans seasoned with a little onion powder and garlic powder.  If you aren’t following nutritarian sodium or oil restrictions you can always use your favorite store-bought hummus.

Lettuce options: I’ve made this salad with loose leaf lettuce, mixed greens, beet greens, romaine, kale and chopped spinach.  They are all sturdy enough to stand up to the warm baked potato.

Balsamic: My favorite go-to brand is Trader Joe’s gold label balsamic.

Dinner:

Veteran nutritarians know this saying by heart: The salad is the main course.

But what do we do when it’s so cold outside that you can’t even fathom a salad?  We load up on sautéed veggies in the most delicious way possible!

This tasty, easy-to-make tofu noodle stir fry seriously hits the spot with warming and filling ingredients that will leave you feeling like you can truly eat this way for the long haul!

I like to make the Easy Baked Tofu the day before assembling this meal.

• 1 cup cooked Banza garbanzo bean pasta (230 calories)
• 4 strips Easy Baked Tofu (104 calories)
• 2 cups sliced baby bok choy (18 calories)
• 1/2 cup sliced yellow bell pepper (14 calories)
• 1/4 cup sliced zucchini (5 calories)
• 1-1/2 Tbsp. coconut aminos (23 calories)
• 2 Tbsp. chopped green onion (4 calories)
• 1/2 tsp. raw sesame seeds (10 calories)

Ingredient Notes:

Bean pasta: Feel free to use 1 cup cooked of any shape or brand bean pasta.  These edamame noodles are also a lovely choice for Asian-inspired dishes.  To learn more about bean pasta, read my article here.

Baby Bok Choy: Kale or spinach are good alternatives but I highly recommend bok choy as it is one of Dr. Fuhrman’s preferred green vegetables.  Bok choy is a cruciferous vegetable that fights inflammation, reduces cancer risk, and enhances liver function.  It’s also lower in calories by weight than kale or spinach.  The “baby” variety is a bit easier to work with because the “heads” are smaller.  Remove the bottom 1/2 inch of the stem and slice the leaves into three strips.

Directions:

First, cook the bean pasta to al dente following the instructions on the package (each brand is different).  While the noodles cook, cut the 4 tofu strips into bite-sized pieces, reserve.  Next, add 2 Tbsp. water to a wok or large pan over medium-high heat and allow to heat through until the water is bubbling.  Add the sliced bok choy and yellow bell peppers.  Water sauté for three minutes, stirring frequently.  Add the zucchini and continue to sauté until all the vegetables have softened the bok choy greens are wilted.  Reduce heat to low and then add in the cooked bean pasta noodles and the coconut aminos.  Stir well.  Add to a bowl and top with reserved tofu.  Garnish with raw sesame seeds.  Serve immediately.

Dessert:

Nutritarians don’t snack between meals and that means there’s almost always room for a healthy fruit-sweetened dessert after lunch or  dinner!  I created this Quick Chocolate Raspberry Parfait as a super-easy, fast and warming dessert for the colder winter months.

It’s an excellent way to enjoy peak-season frozen raspberries when you can’t find them fresh in the winter months.

• 1-1/4 cup frozen raspberries, ~210 grams (111 calories)
• 1/2 Tbsp. black chia seeds (22 calories)
• 1/4 cup Healthy Chocolate Brownie Batter Hummus (128 calories)

Ingredient Notes:

Frozen Berries: This dessert would work with frozen strawberries (see Day 54), blueberries or cherries.

Nut-Free Option: I recommend substituting the Brownie Batter Hummus with 1/4 cup + 1 Tbsp. Chocolate Cherry Dessert Hummus (133 calories).  Because the cherry version is lower in calories you can have an extra 1 Tbsp. in your parfait for similar calorie count.  If you choose this option just add 5 calories to your daily total.

Directions for the Quick Chocolate Raspberry Parfait: 

I like to make the chocolate hummus ahead of when I’ll be making this dessert.  But if you make it fresh, you can have it go another 20 to 30 seconds in your blender to warm it up that way.

After you have the chocolate hummus ready, add the frozen raspberries to a medium micro-wave safe bowl.  I like to cover the bowl with a microwave safe plate to prevent splattering.  Heat on high for 200 seconds.  All the berries should be fully defrosted with small berries having burst during cooking.  Add the 1/2 Tbsp. black chia seeds to the cooked raspberries and mix together well.

Top with the chocolate hummus and enjoy immediately while still warm.

Day 55 Shopping List by Hello Nutritarian

How to use the shopping list:

1. Print the list.
2. Circle each section you want to shop for and cross out any meals or recipes that you’re not going to make.
3. Take the list with you to your pantry and refrigerator and cross off all the ingredients you already have on hand.  I give measurements so you can see if you have enough of that ingredient.
4. Take the edited list to the grocery store–now you can be sure you only need to buy what you don’t already have in stock at home!

How is this an Aggressive Weight Loss nutritarian menu?

• Dr. Fuhrman recommends about 1,400 calories when following the Aggressive Weight Loss Plan, this menu comes in just 30 calories shy of that target.
• No between-meal snacks, juice, oil, salt, dairy, animal products, sugar or refined foods.
• The sweet potato meets the 1 cup cooked starchy vegetable/whole grain quota for the day.
• Nuts and seeds are incorporated in breakfast (tahini), lunch (sesame seeds), dinner (sesame seeds) and dessert (hazelnuts) and do not exceed the 1 ounce daily limit.

Are the nutritarian G-BOMBS requirements met with this menu?

Yes!

• GREENS in breakfast (sautéed kale), lunch (raw lettuce) and dinner (sautéed bok choy)
• BEANS in lunch (hummus) and dinner (bean pasta)
• ONIONS in breakfast and dinner (green onions for both meals)
• MUSHROOMS in breakfast sauté
• BERRIES in dessert (raspberries)
• SEEDS in lunch and dinner (sesame seeds)

How to adjust this menu for the maintenance plan:

If you’ve reached a healthy BMI (Dr. Fuhrman notes this as being 22.5 or under in his book The End of Dieting) you can increase your calories and have more leeway with the restricted food categories in the Aggressive Weight Loss Plan (whole grains, nuts, seeds, avocado and fruit).

While maintenance calories are specific to each person’s sex, age and physical activity levels, I’ve included some options to augment this menu to work for increased caloric intake during maintenance.

• BREAKFAST: Add another piece of fruit or a 1-cup portion of this Easy Green Smoothie or Peach Smoothie
• LUNCH: Add 1/2 Hass avocado (~60 grams) or 2 Tbsp. chopped cashews to the salad, and/or 1/2 cup cooked tri-colored quinoa
• DESSERT: Increase chocolate hummus portion to 1/2 cup

Transform your health, vitality, energy and shape!

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Used by thousands of readers to make this their forever lifestyle you can learn all about the Nutritarian Prep Program here!

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