The Basics

Dr Fuhrman Aggressive Weight Loss Plan Eat to Live 6 week challenge The end of dieting The end of diabetes The big fat truth what the health Dr greger How not to die

What you need to know about Dr. Fuhrman’s aggressive weight-loss plan from his seminal book Eat to Live.

By far, this is the most popular nutritarian plan.  When you hear people talking about “The Six-Week Plan” this is what they’re talking about.

So, what is it?  What makes it so popular, special and effective?

One word: RESULTS.

Dr. Fuhrman puts it this way:

Whether you have a serious medical condition or not, your body will undergo an energizing and healing transformation.  It will overcome food addictions and get the physiological housecleaning it has been yearning for.

This aggressive 6-week plan is how I started my nutritarian journey more than four years ago.  I did the 6-week aggressive plan faithfully for 6 weeks and lost just over 21 pounds (you can read my weekly journal here).

No matter where you start, if you do this 6-week plan at 100% compliance, you will lose weight!

Dr Fuhrman Eat to Live 6 week plan Aggressive Weight Loss Nutritarian Plan Daily Checklist free Printable resource

What is Dr. Fuhrman’s Aggressive Weight-Loss 6-Week Eat to Live Plan?

It’s all explained and outlined for you in Chapter 8 of Eat to Live, pp. 208-223.

I also have two great printables for you!

  1. Get the plan overview here: Aggressive Weight-Loss Nutritarian Plan
  2. Get your daily checklist here: Aggressive Weight-Loss Plan Daily Checklist

But, just so we’re all on the same page, this is how the aggressive plan breaks down…


  • all raw vegetables (goal: 1 lb. daily)
  • cooked green and non-green nutrient-rich vegetables (goal: 1 lb. daily)
  • beans, legumes, bean sprouts, and tofu (goal: 1 cup daily)
  • fresh fruits (at least 4 daily)


  • 1 serving or 1 cup daily of cooked starchy vegetables or whole grains which include: butternut & acorn squash, corn, white & sweet potatoes, bread, cereal
  • 1 oz. max. daily of raw nuts and seeds
  • 2 oz. max. daily avocado
  • 2 tbsp max. daily dried fruit
  • 1 tbsp. max. ground flaxseeds


  • dairy products
  • animal products
  • fruit juice
  • oils
  • between-meal snacks

The aggressive weight-loss 6-week plan doesn’t include any low-nutrient foods like you’ll find in the Basic Nutritarian Guidelines from The End of Dieting, or the “Life Plan” Dr. Fuhrman lays out in pp. 223-227 of Eat to Live.

There are a few aspects of this plan that you need to really understand, let’s go over those quickly now…

Whole food plant based diet tranistion vegan no oil no processed foods diet nutritarian plan Dr greger how not to die what the health Dr fuhrman eat to live plan salad bar

The Salad is The Main Dish

There’s a reason why this is Dr. Fuhrman’s favorite slogan.

And it’s because when you’re trying to lose weight and restore health to your body, your biggest weapons are raw greens and vegetables.

The goal here is 1 pound daily!

You literally want to stuff yourself with raw vegetables before you move on to anything cooked.

Now, why would you want to go and do something like that?

Well, Dr. Fuhrman describes it best (pp. 212-213, Eat to Live):

These foods are to be eaten in unlimited quantities, but think big.  Since they have a negative caloric effect, the more you eat, the more you lose.  Raw foods also have a faster transit time through the digestive tract and result in lower glucose response and encourage more weight loss than their cooked counterparts.  The object is to eat as many raw vegetables as possible, with a goal of one pound (sixteen ounces) daily.

If you’re left with one all-consuming question: How in the world am I going to eat that much raw veggies?  Don’t be scurred!  You can get there much easier than you think!

  • a small head of Romain lettuce weighs 6 to 8 ounces
  • a medium bell pepper or tomato weighs 4 to 6 ounces

Here’s the gem: that entire pound of salad and raw veggies comes out to be less than 100 calories of food!

And I think you can already guess that 100 calories of food is absolutely jam-packed with those phytonutrients that nutritarians are all about!

Remember that crowding out principle we talked about in the “What is a Nutritarian?”  post?  Well, here it is at work.

You fill up on the most nutrient-dense (and low-calorie) foods first to crowd out the more calorically-dense foods that you’ll eat after.

So, that brings us to an important point: What do you eat after your giant, main-dish salad?

Dr fuhrman Meal Plan 6 week eat to live challenge the salad is the main course What the Health plant based diet Cowspiracy Dr greger how not to diet the big fat truth

No-Oil, Low-Sodium, Vegan, Plant-Based Cooked Dishes & Soups

That’s a mouthful, right?

These are the kinds of cooked dishes you want to follow up your giant salads with!  Remember, they have to be oil-free and low-sodium recipes (you can find a bunch of these right here).

You can see two great follow-up dishes in that pic above:

  • On the left is Minestrone soup with beans, veggies and garbanzo bean pasta shells (recipe in my premium ebook).
  • On the right is an easy-to-assemble “nourish bowl” that has about 1 cup steamed frozen kale, No-Oil Herb-Tahini sauce (recipe here) roasted mushrooms, green lentil macaroni pasta (learn more about pasta substitutes here) topped with Nutritarian Cheese Sauce (recipe here) and topped with Pico de Gallo (recipe here) and easy-picked red cabbage (just chop up the cabbage and cover with white vinegar and let it marinate for a day or two in your fridge).

These are the kinds of meals I eat daily!  Does it look like I’m “depriving” myself?

Nope, these are thriving-foods.

These are living-your-best-life-foods!

Look at that color, look at that vibrancy–isn’t this what you want your body running off of?

If you are what you eat–this is what I want!  How about you?


Okay, I’m ready!  Now What Do I Do?

If this aggressive weight-loss 6-week nutritarian plan speaks to you and the health goals you have then you are soooo in the right place at the right time!

If you haven’t already, you’re going to want to finish the 5-step Nutritarian Quick Start here!

Now, you’re officially armed and ready with the knowledge you need, that handy daily checklist you printed out at the beginning of this post, and a site chock-full of resources to help you become a nutritarian black-belt!

If you want to know what you should eat in a given day take a look at my archive of over 50 daily menus here!

I highly recommend you learn the basics of weekly food prep and grab the free printable weekly schedule here! 

The bottom line is you can make the transition to nutritarian living very easily with the free content on this site–and I’m here for you every step of the way!

Power Plan 2nd Edition Marketing Grid ImageBut Wait, I Want it All Planned Out for Me!

I get it!

If you’re looking for that VIP, everything-you-need-and-ready-to-go solution, then you’re going to want to learn more about my premium prep program here!

It’s by far the easiest way to do Dr. Fuhrman’s agressive weight-loss 6-week plan!

Tasty no-oil, low-sodium, vegan, plant-based recipes that conform to all those guidelines we talked about earlier in this post.

It’s 329 pages of shopping lists, menus, resources and recipes that will walk you down your 6-week journey and set you up for serious success making this your forever lifestyle!  It’s also a lifetime membership to our Facebook support community of over 1,800 nutritarian preppers.

If you’re ready to see how 6 weeks of 100% compliance on Dr. Fuhrman’s aggressive weight loss plan can transform your life then we’d love to have you join the prep program!

Did you find this post to be a helpful resource for you?  Please leave a comment below and let me know what you think!

Let’s live better together!
xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Gretchen Morrow says:

    I do this for the energy. And for my kids. It’s amazing

  • Heidi says:

    I purchased your ebook and I’ve been reading through it tonight. Im excited to start…. there is so much hope and healing to come from this. I cant wait to see how I feel at the end of the 6 weeks 🙂

  • Joleen says:

    For years I was anorexic. It was the one way I thought I could control everything in my life. After my father passed away, I realized that no matter how much control I thought I had, I really didn’t. Started working in Corporate America and started using food as my stress relief. It was easier than alcohol and could be used at any time.
    I’ve come to realize that I just don’t life how I feel. Overweight and exhausted I tried the Nutritarian way a few years ago and LOVED it. Then I ended up moving across country and getting reestalished in life I didn’t have time to follow through with everything required to keep it up. Three years later I now can. I’m excited for a healthy way to get healthy. Nothing crazy, just real food. Kristen makes it so simple and I’m loving it so far! Thank you for helping me to get back on track.

  • Jamie engle says:

    I’m both nervous and excited to get started. The resources here are great – it’s keeping a sustained commitment I’m worried about!

  • Debbi Cowan says:

    I met Dr Fuhrman 2 weeks ago and asked him which program I should follow, the Eat to live six week or the 20 days, 20 pound program.

    He told me he wanted me to do the strict version of the 6 week program, and do it over and over. He also politely but firmly told he wanted to see me again next year at the event and I was to have lost 100 pounds by then.

    I have never been more willing or inspired to follow a Dr’s directive.

    • Sara says:

      That’s awesome. Have you kept it up?

  • Shannon says:

    So much information no nicely laid out! Cannot wait to start!

  • Bunny says:

    I’m ready to make the commitment to this lifestyle and your Nutritarian Food Prep Power Plan ebook and website are exactly what I need to make it a reality. Thank you!

  • Jenny says:

    My journey has been long up and down on the scale. After kids (5 in 7.5 years) my time and my mind felt like they weren’t my own. My fuel came from Diet Coke, chocolate bars and I mean the big ones, fast food, chips etc…I felt terrible and I was experiencing depression, mood changes like I have never experienced in my life, I felt completely defeated and looked it. My ears perked when I first heard of plant based dieting and I have been soaking it in. I just happens to come across Dr. Fuhrman in the how to eat like a nutritarian documentary and the bells went off!!! This made such sense, eat what is going to nourish you the most. For so long I have been told not to eat this or that, then left wondering what then?!? Salads with dressings full of fat and chemicals? Sodium filled packaged foods? I love this eating plan. I have learned to cook from scratch and fill up on fresh plant based food. I feel like I learned a new language. Best of all I feel like myself, I am awake no need for the caffeine any longer, my mood is even, I am not hiding in my closet or the bathroom because I can’t cope with the stress. I am active and am teaching my kids about health because I finally get it! I have to thank you because HelloNutritarian really put the pieces together for me as I am finding my way through ETL living. After reading your blog a few months back I felt like I can do this. A Huge Thank You!!!!!!

  • Caitlan Bathurst says:

    The ONLY reason i was able to jump into Eat to Live was becasue of your guides and recipes and tips. It is all so overwhelming at first but you helped me take a week and even sometimes a day at a time. Thank You 💗

  • Gillian North says:

    I love to be healthy and to change the way my family feels about food. Food isn’t just something we have to do or eat, it’s a lifestyle and you have pinned exactly why we all need to make simple changes to help everyone live a healthier life! Thank you Kristen for all of your amazing information.

  • Rachel says:

    I did the six week challenge a decade ago. It was tough, but I felt so much better! I’m excited to try it again – I’ve already eliminated sugar and most dairy and salt, so it’s just a matter of organization at this point. Thanks for all your great ideas!

  • Candace Gadomski says:

    I’m in the middle of my six week plan. I’m excited to transition to this lifestyle permanantly. I love the way it makes me feel.

  • Daphne Brooks says:

    Excited and a little nervous to start this journey, but looking forward to the change I know will happen.

  • Hilary Kunes says:

    I again absolutely love the pictures- They completely motivate me to want to eat veggies. I have made bean soup and just ordered the white miso to try and make the Macaroni Salad. Thank you for the menus ideas. The hardest part for me is I have Crohn’s and can’t do all the raw. I have been trying to incorporate more and more. I also watched “What the Health” and it just confirmed everything you talked about in this post about health. Hope you had a great vacation.

  • Nora says:

    Hi Kristin! I did the 6 week plan for several months which led me to get pregnant with my son who is now 20 months old! We had been trying to get pregnant for over a year, with medications, and no luck. I swear that nutritarian eating regulated my cycles and I got pregnant naturally without even trying. I never felt better. I’m not perfect these days, but I do usually have a huge salad, loads of cooked veggies and plenty of beans every day!

  • Nadine says:

    Wonderful – I am looking forward to continuing to improve my diet!

  • Alyssa says:

    Eating to live not only tastes good but makes you feel good too. Food tastes better and my energy had improved so much.

  • Kayla Forrest says:

    So excited to get started July 2017!!! I’ve become overweight, sluggish, out of shape and feel slightly depressed most of the time even though I have so much going for me in this life. I REALLY want to start a family and have been trying for a few months but we haven’t been successful and we know being overweight could be to blame. So I not only want to do this for me & my own happiness… I want to do this so we can start a family! Can’t wait to do the six week plan!

  • Sherrie says:

    Thank you! For some reason I get intimidated or overwhelmed by AWL. Your post is a reminder that I’m overthinking it.

  • Deb says:

    Love ETl- started off and on since Feb. Hardest part is family get togethers because Mom says I love you with pumpkin pie. Planning and prep a must and I love your checklist.

  • Molly says:

    I have read and reread Dr. Fuhrman’s book Eat to Live many times and thought that it sounded good. Since being on your site, you make it all come to life. I am so impressed with all the information you have on your site. I am excited to begin my journey!,

  • Amanda Rohde says:

    I’ve been following Dr Fuhrman – reading and trying for over a decade – but I’d start and stop, and never make it very far. it wasn’t until I got a diagnosis of auto immune hypothyroid disease that I got the motivation I needed! It’s working! I’ve not taken thyroid hormones, and my symptoms and blood test results are improving drastically. I’ve been on it for about 5 months now, and am feeling great! I’ve incidentally lost about 20kg!

  • Roberta says:

    I’m so glad I found your blog! I have found Eat to Live to be overwhelming in terms of food prep, but I feel so good on it. Thank you for sharing your journey, and providing these tools to organize food prep. I know it will help me!

  • Miriam says:

    After the birth of my fifth child, by blood pressure just won’t drop. I am the heaviest I have ever been, topping the scales at 178. Although I have been mostly a vegetarian for the past 10 years, I have allowed a lot of junk food to creep in. I know better, but due to some stressful situations I have let the information I know and love just linger on the side. But I know that I need to make a change, and getting my blood pressure under control so I can be healthy and have energy for my kids is my main motivation. I am excited to start this journey tomorrow and am so grateful for your dressing recipes along with your wonderful salad eBook and other recipes.

  • Mandy Talbot says:

    Thank you for the beautiful pictures and positive support! I’m listening to “The End of Dieting” and ready to make a deeper change. I love the quote you shared on the “Basic Nutritarian Guidelines” — “Imperfect action is better than perfect inaction. I’m going to focus on “crowding out the bad stuff.” Here we go… our fridge needs a MAJOR detox!! I’m looking forward to the journey!

  • Heather says:

    I’m totally hooked on your blog! Thanks for the insight, the wisdom and the recipes and inspiration! I just started the nutritarian journey this week and was searching Pinterest for recipes when I found your blog. I’ve been a long time stalker of the nutritarian way of eating and have never taken the plunge. I’ve only dabbled a bit until now. I’m just sick of being sick and tired and in pain. Right now, I’m going through the withdrawal and panic of not eating the SAD way, but I know this too shall pass, so I’m okay with that. 🙂 I’m looking forward to what this will bring. Thanks for your blog! It’s truly a blessing.

  • Lisa says:

    Excited for good health!

  • Mandi Gabriel says:

    I did the six weeks, challenge for 8 weeks! Gave myself a break now I am struggling to get back on! You inspire me to do better! I love your posts and blog

  • Sarah says:

    I’ve finally been doing this strictly now, for 2 weeks, and I feel amazing!

  • Cathy Olate says:

    It’s super hard to do at first, but the best part is that you’re not starving! And you can stuff your face all day with good stuff and still lose weight! Also, I sleep through the night now and haven’t had acid reflux in months!

  • Kat says:

    I’m following portions of this plan to help with my weight loss journey: mainly- make salad the meal. A big ole salad. I’ve been at it for 6 weeks and am coming up on losing 20 lbs!

  • Christine Mori says:

    Great article! I appreciate how organized you’ve made your page and the topics. Hubby and I are on Day 3 of the 6 week plan and going strong!!

  • Katey Harris says:

    Maya Angelo said, “Do the best you can until you know better. Then when you know better, do better.” ETL is the better I’ve been searching for. I am taking full responsibility for my health and eating the right way…with salad as my main dish.

  • Kristen B. says:

    Simply put, thank you. From the blogs, to recipes, to pro tables, you inspire me to keep going. I tried to become a nutritarian once before but I became bored, very fast. I had the basics but nothing more. Becoming a nutritarian isn’t just a diet, it’s a lifestyle. It’s the reason I’ll be able to enjoy my family when I’m older, the reason my health is no longer declining. This is a lifestyle I can show my children and be proud. So again, thank you for encouraging me and inspiring me.

  • Lia Leinonen says:

    This lifestyle is so inspirational, not to mention beautiful!!! Moving from white to COLOR!!!

  • Debbi Cowan says:

    Dr. Fuhrman June 2017 in Las Vegas explained my health issues and my weight and he very kindly told me the 6-week aggressive program is the way to go and the only way to go for me do the six weeks 100% and repeat. No wiggle room.

  • Pam says:

    I love how you have organized the six week plan. I could never figure it all out before so you have made a huge difference for me. Thanks so much!

  • Kelly Dickinson says:

    Excellent article! I love your website!!

  • Amy says:

    Results yes! This is a lifestyle change and it feels great! The food is amazing and so much fun to eat!

  • Heidi says:

    I have been mostly Nutritarian for about a year now. I just came across your blog tonight. This will help me take it deeper. Starting the salad detox tomorrow.

  • Kelli Jo says:

    I’m so excited for the changes I’ve seen already & I love that my food cravings are gone (sweets no longer have a hold on me)!

  • Molly says:

    Oh my goodness!! Look at all the hard work, passion and love you’ve put into this single blog post alone! We are so blessed to have you walking with us on this journey! Thank you so very much., Kristen!!

  • Kimberley Handley says:

    Couldn’t do this without your Power Prep Plan and posts.Thank you so much for all your give.

  • Dawn says:

    Hi Kristen. I really enjoy how you make Dr. Fuhrman’s 6 – week plan simple and easy with your printables and recipes. I can feel your passion for being a Nutritarian and it’s inspiring. Thank you for this great resource.

  • Steph says:

    I printed off your checklists in June and have been trying to check off as many as possible each week. Thanks.

  • Nicole says:

    I wish my fridge looked that amazing! Great info, thank you!

  • Valerie Deutsch says:

    Thanks for all the great tips!

  • Adriana Lahr says:

    I love all the work you put into helping me get started!! I’m in my first week and have already seen the weight start to come off and I feel great!! Going to start Sunday prepping to make my life easier, and your fridge pics…GOALS!! Thank you so much!!

  • Jaimie Tanner says:

    I just bought a copy of Dr. Furhman’s Eat to Live and at just becoming aware of the Nutritarian diet. I am very motivated and interested to invest in my health. This article is an informative read and it looks like you have great resources. I am not looking to lose weight as I am already near the low end of the spectrum in regards to BMI. Would the 6 week plan be for me? If not, any pointers as to where I should start?

  • Jodi says:

    Thank you for all the awesome info! Can’t wait to get started!

  • Lynda Layman says:

    I am doing this to control my glucose levels. Seven years ago, I reversed my pre-diabetes diagnosis doing the diet from Dr. Neal Barnard’s book. But over the years, I saw myself returning to bad habits. In May, I went in for a check up and my glucose levels fasting were over 140, so it was time to tighten up the diet again. I happy to report that my glucose levels since May have been on a steady decline. On Monday, my glucose was 99, and Tuesday it was 100. Today it was 115, so I still need to do some more work. Dr. Furhman’s plan works for me, If I am disciplined enough to stick to it. I have lost 7 pounds and am pushing to lose 10 more. I believe weight and poor diet choices are rudimentary to this disease. My doctor seems to think that it is all genetic and I am a hopeless victim. When I come up against this kind of thinking, I always work to prove their theory wrong.
    The medical profession needs more Dr. Furhmans in the industry. The science has been proven that a plant based whole food diet without added sugar and oil works for most ailments.

  • Reagan Blanchett says:

    Im impressed, I must say. Really rarely do I encounter a blog thats both educative and entertaining, and let me tell you, you have hit the nail on the head. Your idea is outstanding; the issue is something that not enough people are speaking intelligently about. I am very happy that I stumbled across this in my search for something relating to this.

  • Anne says:

    I plan on starting the 6 week program soon. I am already plant based, and struggling with weight loss. Therefore, I have a few questions for you: can I eat more than 1 cup of beans per day, to feel fuller? How much max? I very often have my lentils or chickpeas either in a curry type, or chili type dish. So are canned diced tomatoes ok, with spices and vegetables, if I don’t add oil? How about coconut milk, for curries? If I have plant based milk for breakfast , is there a limit to the quantity? Thanks in advance for your answers.

  • Jennifer says:

    I plan on doing the 6 week aggressive plan, followed by a Reboot juice fast. Would you recommend doing the juice fast first?

  • Arcelia says:

    I was wondering is this something that would be ok for someone who works out daily. Are there guidelines in the book about what to do if that is the case.

    • Kristen | Hello Nutritarian says:

      Hi Arcelia,

      Working out isn’t a problem, it’s really about if you’re at your ideal weight (BMI under 23) or not yet there.

      If you’re not there yet then working out while following the plan will speed up the process. If you’re under a BMI of 23 then you can increase your raw nut and seed allotment and potentially the whole grains for the day!

      xo, Kristen

  • Amanda says:

    Hello Kristen,
    My compliments for the blog, it’s really well structured and explained.
    I have just a few questions for the aggressive weight loss plan:
    – max 1 cup of starchy vegetables, would that to be measured dry or cooked?
    – also I have problems visualizing how much a cup is… Any suggestions?
    – 1 cup of beans/legumes, is that a minimum or a maximum?

  • Teresa says:

    Hi Kristen
    such a beautiful website! I love your posts/pics. Very inspirational. I have been WFPB for almost a year now. Initially lost a ton of weight but now just staying static. I need an extra boost so going to give this a try. The hardest part is the no snacking between meals! I am a registered nurse with a long commute and I am up at 5am every day. I need to eat breakfast by 6am or I feel unwell. But then it is so long between lunch and then dinner! Any tips for making breakfast last 5+ hours until lunch?
    I usually alternate between big oatmeal bowls with fruit and seeds/walnuts, or green smoothies with lots of frozen fruit and hemp/chia seeds. But with that I need to eat by 10am at the latest again.

  • Angela says:

    I am allergic to all tree nuts. Do you think I can still make this work???

  • Dana says:

    The Aggressive Weight Loss Sheet (pdf) is in another language. Can you post it in English please. Thanks,

    • Kristen | Hello Nutritarian says:

      Hi Dana,

      I just took a look and they are both in English. I don’t even speak any other language lol.

      If you want to send me a screenshot of what you’re seeing that would be most helpful, just head to the CONTACT page.

      xo, Kristen

  • Zainab says:

    it’s really amazing article on weight loss. wonderful recipes.Thanks for sharing such a wonderful blog.

  • Angela Mantia says:

    Does your ebook contain the meal prep, recipes and grocery lists for the “aggressive weight-loss 6-week nutritarian plan”?

    • Kristen | Hello Nutritarian says:

      Hi Angela,

      Yes! The prep program meets the aggressive weight loss parameters!

      Thank you for your interest!

      xo, Kristen

  • shannon says:

    on the checklist for the aggressive weight loss it has raw salads and large serving of greens – does the salad count as greens or is the greens in addition to the salads? thanks!

    • Kristen Hong says:

      Hi Shannon!

      The “large serving of greens” would be a cooked green veggie like kale, Brussles sprouts, spinach, asparagus–lightly steamed is a great way to go!

      xo, Kristen

  • Nakeysha says:

    Is this ok for new mom who are breastfeeding.

    • Kristen Hong says:

      Hi Nakeysha,

      Yes, it is absolutely okay when you’re breastfeeding! My youngest was 6 months old when I started and we had no adverse effects from it!

      xo, Kristen

  • Emma C says:

    Hi, I’m starting the 6 week plan today! Im so excited. I have some questions…am I allowed to use maple syrup on my breakfast? I there a limit to how much plant milk you can have? and is there a certain type of tofu I’m allowed or any?
    HELP please! Emma 🙂

    • Kristen Hong says:

      Hi Emma!

      I’m so excited for you to be starting too!

      No on the maple syrup. Preferred sweeteners are whole fruits and limited dry fruits like raisins and dates.

      I keep the plant milk to 1 cup a day. You want to focus on getting in 1 pound raw and 1 pound cooked veggies daily.

      Tofu is unlimited when you’re following the aggressive weight loss plan!

      xo, Kristen

  • Ronald says:

    Please send me the daily checklist
    Thank You!

    • Kristen Hong says:

      Hi Ronald,

      You can download the daily checklist right here in the post! Just click on the link!


  • Jennifer Hernandez says:

    I did EAT TO LIVE at beginning of weight lose journey and ready to jump on board again to lose to last 15/20 pounds I’m struggling to get off. I’m excited to come across you . You have so much information and knowledge. Thanks

    • Kristen Hong says:

      Hi Jennifer!

      I’m So excited to here you’re ready to jump back into your nutritarian journey and I’m so glad you’re finding the site helpful!

      Sending you lots of love and power to take action!

      xo, Kristen

  • Nancy Lopez-Ibanez says:

    Well Duhhhh….I just found my RC.!!! Recipe Cards!!
    Talk about feeling super D-U-M-B!!

    I am not on Facebook. Is there another way I can join in discussions?
    Thanks so much,

  • Corina says:

    Hello Kristen! I am about to start the 7 day Salad Cleanse. I have a ridiculous busy schedule and have no time to be figuring out what I should eat on this Eat to Live journey. I just need to start. I will start here with you.

    • Kristen Hong says:

      I’m SO excited to hear that you are ready to begin and I’m honored that you’ve chosen to use Hello Nutritarian as a resource on your journey! You’ve got this!

      xo, Kristen

    • Kristen Hong says:

      I’m honored that you have chosen to use Hello Nutritarian as your starting point! Wishing you all the best!

  • Lisa says:

    Hi Kristen,
    I can’t thank you enough for your inspiring, well-planned site! I discovered Dr. Fuhrman and Eat To Live several years ago, and jumped in. I have been a vegetarian for over 30 years, but not a healthy one. I lost 25 lbs on Dr. Fuhrman’s plan, kept it off while on vacation, and didn’t feel deprived at all. However, I drifted from eating well and slowly put much of my weight back on. I still struggle with emotional eating and addictive behaviors toward food. Your site is helping me jump back in again, and I’m printing out your checklists (you are a genius, why didn’t I think of that??) to help remind me of my goals and keep accountable on a daily basis. I’m so glad to have found your site! Thank you!

    • Kristen Hong says:

      Hi Lisa,

      I’m so thrilled to hear that you are enjoying the site and finding it helpful on your nutritarian journey! I was on the roller coaster of losing and gaining too before I switched to batch meal prepping so I know how difficult it can be!

      So happy to hear that you’re loving the checklists–that has been such a helpful too for me too!

      Best, Kristen

  • Rachael Granger says:

    Thank you for caring enough to put all your work into this. This is amazing information. I was conscious of health when I was younger. I will be 69 this year and I am ready to get on a healthier track. Good timing before I’m 70! I want to see my grandkids accomplishments.
    Thanks again, Rachael

    • Kristen Hong says:

      Hi Rachael,

      I’m so excited for you to begin your nutritarian lifestyle! It’s never too late to create a life you love!

      xo, Kristen

  • Noelle says:

    Hello! Is black coffee allowed?

  • Lisa Stracar says:

    did you exercise during the 6 week aggressive plan? I strength train on a daily basis (working different muscle groups. I’m worried I will not have enough energy to get through my workouts let alone rebuild muscle.

    • Kristen Hong says:

      Hi Lisa, I don’t recommend that you weight train while on the aggressive plan. If you’re already at your ideal weight then you shouldn’t follow the aggressive plan. If you do have weight to lose it would be better to walk for one hour daily while on the aggressive plan–and only walk. I walked 2 to 3 times a week when I first did the plan when I was 30. Now in my 40s I walk for 1 hour a day.

  • Diane Pfister says:

    HI, Just a question. Do your weekly prep shopping lists take into consideration a single person? I did Dr. Furhman and made soup for 500. I am hoping the portions are weekly.

    • Kristen Hong says:

      Hi Diane,

      Lol! Dr. Fuhrman’s soups can make a ton sometimes!

      The prep program is designed for one person so every recipe is used during the week!

      Thanks so much for your interest!

      xo, Kristen

  • Alicia says:

    Hi everyone! I would like to know what is the difference between the 20 lb in 10 days program and the 6 week aggressive weight loss program. I have just finished one week of the aggresive program and only lost 1 lb. I skip dinner and also usually don´t have room for anything other than a salad for lunch and a fruit salad for breafast and still haven´t lost weight. I guess I should walk more, only walked twice. So is the 2o lb-10 day diet even more strict??

    • Kristen Hong says:

      Hi Alicia,

      The 10 in 20 is a program that Dr. Fuhrman created where he gives you a et of recipes and menus.

      The Aggressive Weight Loss plan are the guidelines that you should follow to create your own meals and menu.

      There are many factors that will influence your weight loss: age, hormones, how much weight you have to lose, medications, stress, sleep habits and physical activity.

      Eating less than you should does not always translate to weight loss. If you dip too low in your calories you can stress out your body and cause it to hold on to weight more.

      The best thing you can do is to treat the scale as information and not the be all and end all of your efforts. The plain truth is that if you follow the plan you will inevitably lose weight but the timing of when it will happen is not in your control. Focus on winning the day and doing the best you can. Walking for an hour a day can really help too, but you need to make sure you’re giving yourself enough fuel or it will be another stressor.

      Wishing you all the best,

  • Phillippa says:

    Great information, both inspiring and scary. My default has always been commitment. Unfortunately I’m traveling for work related purposes but come Monday nothing will stop me from accomplishing my health and weight goal for 2021 🎉😇

    • Kristen Hong says:

      Love that you’re focusing on your health in 2021–wishing you all the best!

  • Lee says:

    Kristen, your posts have me almost in tears. I’m 65, been vegan for almost eight years. But depression, anxiety, and frustration have eaten away (no pun intended) at my resolve. I’m the only vegan in my household, and often my lifestyle is made fun of.
    I’m tired of not caring, of giving up, of arthritic pain, no energy, being overweight. I’m ready to start again, with your help.

    • Kristen Hong says:

      It’s lovely to meet you Lee! I’m so happy that you’ve found a place that is helping you rebuild that confidence you need to pursue a healthy life!

      Sending you so much love and support out to you!

  • Marcia S. McMillin says:

    Just saw this on 3-17-21. Sounds good except for now I can’t cook due to being in a power chair till I can get back out and I have CKD and only can it very little of several food elements: basically I eat no tomatoes, potatoes and some squashes, no avocado and little citrus fruit, must limit chocolate and watch out for items containing phosphorus, high potassium, very high protein and must stick with very low sodium.

    • Kristen Hong says:

      Hi Marica, just do what you can within the parameters you have–still so many nutritrian-friendly foods you CAN eat and just work on maximizing those!

  • nancy durkee says:

    What kind of salad dressing can we use if oil is to be avoided

  • claudia shine says:

    I am reading Eat For Life. Can you tell me if Dr. Fuhrman’s stances have changed from his earlier books? If I use recipes from older books will I be making errors. I plan to start with the recipes for time restricted eating and intermittent fasting. I appears to be one of his most aggressive plans. I have chosen this due to some health issues. I am unsure how long to follow it or what to follow up with. If anyone has information regarding these two questions I would be grateful.

    • Kristen Hong says:

      Hi Claudia, he has definitely tweaked things and prescribes more specific protocols based on your conditions. The best place to start is with incorporating one large salad with an oil-free dressing per day! I also have a checklist you can follow that would be helpful:

  • Jean says:

    ☹️ It looks like individual posts rather than discussions but here goes: I’ve been strictly on the 6 Week plan and have only lost 3#. I’m in my 4th week. I’ve reviewed the guidelines, I’m 100% compliant. I meet my exercise/movement goals daily, I was on McDougal, Chef AJ and totally raw before this for many years. My Dr says everything is normal. 🤷 Any ideas? I’m stumped.
    And, yes, I’m overweight.

    • Kristen Hong says:

      Hi Jean,

      So, weight loss is influenced by many factors. The biggest factor is your age. I’ve personally seen a dramatic difference from when I was in my early 30’s to now that I’m almost 40. Next factor is sex (female/male) and hormone balance. Then there’s sleep quality, stress, and how close you are to your goal weight (if you’re 15 pounds or less from your goal weight the whole process will be slower).

      I’ve stopped weighing myself more than once ever month or two. The truth is the weight will come off in its own time–your own unique alchemy with the factors above. I recommend being faithful to the process and give up on stressing about the results. That has given me the most peace in my life.

      xo, Kristen

  • Adrienne says:

    Thank you for your informative and inspirational blog! Question about the daily checklist pdf: How is the “results” column to be used?

    • Kristen Hong says:

      Great question Adrienne! So there I put my total times per week I was able to do the action. For example: 5/7 means 5 out of the 7 days which would be 72% for that target.

  • Amanda says:

    I loved reading how your 6 weeks went and the seeing the foods you were eating. My question is how after the six weeks how are you maintaining. Did you go nutritarian for life? Does the weight come back

    • Kristen Hong says:

      Hi Amanda,

      For the first few years I did yo yo on the plan. It wasn’t until 2016 that I started weekly batch meal prepping that I was able to fully convert to this lifestyle. You can learn more about my journey here!

      xo, Kristen

  • Jeri Wilson says:

    Need to loose weight

    • Kristen Hong says:

      Hi Jeri,

      I definitely recommend reading Dr. Fuhrman’s Eat to Live if you’re looking to lose weight!

  • Cindy Thompson says:

    Thanks for making it easy to get started!

    • Kristen Hong says:

      Hi Cindy,

      Oh, I’m SO happy to hear that! Congratulations on your nutritarian journey and I’m wishing you all the best!

      xo, Kristen