Daily Menus

Dr Fuhrman Eat to Live Program Daily Nutritarian Menus Day 47 Eat to Live ProgramImagine how easy it would be to eat healthy if you didn’t have to think about what to make?  It takes planning to be successful at Dr. Fuhrman’s nutritarian lifestyle.

So, you can’t hire a personal chef, but I’ve got the next best thing (and it’s free)!

I’m on a mission to fill up this blog with 365 days of Eat to Live menu plans.

Yup, that’s breakfast, lunch and dinner (and dessert) covered, so you don’t need to think about anything but eating to live!

Prefer starting things from the beginning?  Head over to Day 1 and work your way back!

Dr Fuhrman Eat to Live Program Daily Menu Day 47 breakfast lunch dinnerBREAKFAST:

  • 1 cup almond milk
  • 1 slice Ezekiel bread, 1 tbsp. raw & unsalted almond butter, 1/2 medium banana, sprinkle of raw chopped walnuts and raw sliced almonds, sprinkle of pomegranate seeds.



  • Black Bean & Kale Bowl: Take one can of black beans and heat in small saucepan. (Optional: you can saute chopped onions and green peppers with veggie stock first, then add the beans.)  Remove center ribs from 2 cups of kale.  Add 1/2 cup veggie stock to small saute pan and add the kale.  Saute for 5-7 minutes, add 1/2 tsp. garlic powder and any other herbs or no-salt seasoning you prefer. Serve with 1/2 cup brown rice and top with 1/4 Hass avocado, grape tomatoes and fresh ground pepper.
  • pineapple & strawberries


This menu is almost perfect if you’re following Dr. Furhman’s Aggressive Weight Loss Plan.

The only concern with this menu is the whole grain allotment.  The goal is to eat only 1 cup of whole grains daily.  This menu comes in a little high in this department–if you want to make this menu 100% compliant I would reduce the Ezekiel bread in the morning to 1/2 piece.

xo, Kristen
Kristen Hong of Hello Nutritarian

Join The Discussion

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  • Anna says:

    Really love your site – it’s just the inspiration I needed! One question though please, is the plan above suitable for the etl 6 week plan? With the bread, pitta, sweet potato and rice perhaps not?

    • Kristen says:

      Hi Anna!

      Great question! Yes, all the daily menus are ETL-friendly! So, I do allow myself more carbs on days I do Jazzercise classes. Dr. Fuhrman advises 1 cup of whole grain carbs per day ont he ETL plan but he does make the caveat if you are doing intense exercise. So, on days I do aerobics I allow myself more carbs–this is was one such day (and I should make note of that–so thank you!).

      A good example of a non-workout day is Day 50! Lot’s more salad instead of grains–had 1 slice bread and 1 pita for the day.

      Hope this helps clarify and thanks so much for asking!

      xo, Kristen

  • Lyndse says:

    This blog is exactly what I was looking for! My family had started the etl plan a couple of years ago but we have been slowly falling off of it due to busy schedules and lack of time to plan. Your meal plans make it easy for me to figure out what I need without having to do a lot of research!! THANK YOU!! Also, we have two small children that we would like to do the etl plan with, but we want to make sure they aren’t super hungry all day… what do you suggest?

    • Kristen says:

      Hello Lyndse! Welcome to MMTM!

      I’m SO happy you found the blog and you are starting a family-wide health journey! Could you please let me know how you found the blog? (This helps me learn where to dedicate my energies)!

      So, kids on ETL! I wish I could tell you my 7-year-old and 3-year-olds are nutritarians–they are not. My husband isn’t 100% either. I’m lucky he joins me 90% of the time but he still eats meat.

      What we do with the kids is emphasize veggies first. Just like Dr. Fuhrman recommends a salad as your “main dish” we try to give our kids their veggies first before moving on to their main course. Depending where on the SAD diet your kids are right now, you might want to start by adding in more veggies and fruits before going 100%.

      Another important factor, kids need more fat than adults, especially for brain development. Focus on raw nuts and seeds, and minimizing animal fats like meat and cheese. a great way to get chia, flax or hemp seed in there for them is with a green smoothie–here is my go-to recipe (that my kids think is a “treat”)!

      How old are your kiddos?

      xo, Kristen

  • Electra says:

    Thank you so much for putting together these downloadable meal plans! Your goal of 365 days worth is lofty but greatly appreciated <3

    • Kristen Hong says:

      Hi Electra! I’m so happy to hear that you appreciate this resource! Yeah, that goal was actually too lofty and I had to abandon it. I ended up developing my weekly prep program instead so the on demand cooking isn’t my go-to anymore.