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What to eat on Day 1 of the Eat to Live Plan // MyMommaToldMe.comJoin me as I blog my way through Dr. Furhman’s Eat to Live plan (again)!  My goal is to reach my ideal weight by doing the aggressive 6 week Eat to Live plan by Dr. Fuhrman.  I will be posting what I eat each and every day (or as close as I can get) with pics!


What to eat on day 1 of Eat to Live plan by Dr. Fuhrman // MyMommaToldMe.com

BREAKFAST: 1 Banana, a few strawberries, 1/2 cup rolled oats, 3/4 cup almond milk, 1/2 tbsp. chia seeds, 1 peach

What to eat for lunch on day 1 of Eat to Live plan by Dr. Fuhrman // MyMommaToldMe.com

LUNCH: Mixed baby greens salad with yellow bell pepper, cucumber, white mushrooms, 1/2 cup garbanzo beans, carrots, grape tomatoes, 1/2 ounce (dry roasted, unslated) pistachios, minced red onions

What to eat on the Eat to Live plan // MyMommaToldMe.com

1 white peach for my after lunch “dessert” — remember that you can have unlimited fruit on the Eat to Live plan and at a minimum 4 fruits per day!

What to eat when you're eating Nutritarian Day 1 // MyMommaToldMe.com

DINNER: Mixed baby greens salad with grape tomatoes, cucumber, apples, raw pine nuts, garbanzo beans and minced red onion.  Remember to always eat your salad first, because it’s the main course!

Tofu, mushroom and kale wrap--what to eat on day 1 on the Eat to Live plan // MyMommaToldMe.com

Cubed firm tofu “sauteed” in Trader Joe’s low sodium veggie broth with dried minced onion, granulated garlic, minced mushrooms and baby kale.  Wrap with Trader Joe’s “Whole Grain Flour Tortillas with rolled oats & flax seeds.”

Make a quick frozen dessert on the Eat to Live plan // MyMommaToldMe.com

DESSERT: frozen bananas, strawberries, pineapple and mangoes blended with unsweetened almond milk, topped with a slice of white peach


I started off today feeling great–I’d done this before and had great success and I know I can do it again!  Come late afternoon and I’m feeling really hungry (actually it’s my “toxic hunger” as Dr. Fuhrman calls it)!  I realize that this is certainly a challenge whether you’ve done it before or not.  All I know is that this works for me and I have to do it to put this whole weight thing to rest–I’m just over it!

So far no real withdraw symptoms except for that toxic hunger.  Peeing a little more frequently since the salt is leaving my body!

If this is your first day EVER doing the ETL plan: please check out how I felt for the first week–remember: you are not alone, it’s tough but worth it!

What to eat on Day 2!

What to eat on Day 3!

What to eat on Day 4!

What to eat on Day 5!

What to eat on Day 6!

What to eat on Day 7!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Nancy says:

    Thank you so much for sharing your journey! Currently I’m starting week 2 and it is so encouraging seeing all the pictures of your food! It gets me inspired! Thank you!

    • Kristen says:

      Hi Nancy!! So glad you found the site 🙂 I have a lot more days to post up here! So far I’m down 10 pounds and on day 20! I’ve done this before and I guarantee you will loose mega pounds by sticking to it! It is really, really hard but it will get easier! Please keep me up to date on your progress! And I will get to updating!

  • Priest Family says:

    My husband and I started ETL today and to say that it has been a challenge is light! After coming across your blog, I have a renewed sense that we can do this. Your meals are far more appealing to the eyes than what we have eaten today and I am so glad that I found your blog!! The ETL cookbook makes it seem as though you shouldn’t eat anything more than what they outline and that makes it seems so restrictive. Thank you, thank you for sharing your experience (the 2nd time around…I read about your 1st attempt as well)!! I will be following for sure, hope you start posting more ETL experiences!

    • Kristen says:

      Hi there!! I’m so glad you found the blog! We have been changing servers so I haven’t been able to post all my backlogged ETL days! Get ready, they are coming!! My goal is to post 365 days of ETL food so anyone can get it done!! It will get easier, after about two weeks you will feel more adjusted 🙂 What I love most about this way of eating is that you can eat so much food!! And what will really addict you guys to ETL is how you feel–I describe it as never really full and never really empty: I guess it’s called balance, lol! I will reply back to you after I’ve updated my posts so you can check it out 🙂

  • CruisewithNoemi says:

    Just found your blog today through someone that posted it on Facebook; I had done so well on ETL, and then once I got over my scare and surgery this past January, I started back to my old ways… this has given me the inspiration to get back on the healthy track!! I did have a quick question; with the mushrooms are they not suppose to be cooked, I thought I had read that somewhere? Thanks for all the great pictures and information 🙂

    • Kristen says:

      Hi!!! Welcome and so glad you found the blog! Trust me, I know what it’s like to fall off the “bandwagon.” Just keep trying till you get it–that’s my new motto!

      So, I just read Dr. Fuhrman’s new book “The End of Dieting,” and he puts the mushroom issue to rest: cook them. I had also heard to eat them raw (and that’s what I did during my first 6 weeks) but apparently the commonly eaten varieties have a trace carcinogen that is easily cooked off by light steaming or sauteing. So that is Dr. Furhman’s official word on mushrooms: cook em!

      Please stop by and update us on your progress! Lots of people would love to hear what you’re eating and how you’re feeling and thinking, you could comment on each of your days!! Plus, it’s instant accountability 🙂

  • Lu Ann says:

    Thanks so much for sharing your journey.

    • Kristen says:

      Thanks for stopping by the site and leaving a comment Lu Ann!! My pleasure 🙂

  • Carissa Salas says:

    I stumbled upon your Pinterest account and now your blog,as I was hopelessly searching for a menu plan following the End of Dieting book. I purchased the book a while back and I let it collect dust on my shelf since I had my first child a year ago. I can’t use that excuse forever and although I am almost back to my pre-baby weight, I am still about 50lbs heavier than I need to be. I am ready to jump in with both feet and make this a lifestyle change, not a temporary fix; however, I find it a bit overwhelming still as a new mom to plan all the meals, cook and work 50+ hours a week, but with your blog, I think it will be easier. Thank you for the pictures, they help more than most people would appreciate!

    • Kristen says:

      Wow Carissa!! So happy you stumbled upon the blog! And I’m so glad that my archives are helping you achieve your goals!! I have so much more I need to post! My latest adventure is following Dr. Fuhrman’s methods for a year until I reach my ideal weight. I had so much success with his 6 week plan! I just finished month #3 and I’m down another 20 pounds!! YOU CAN DO IT!!! And you’re going to really thank yourself for getting it done sooner rather than later!

  • bythesparklingsea says:

    That bowl of veggies looks so beautiful! Is the ETL diet a strictly plant-based diet?

    • Kristen says:

      Hi! Yes, it’s mostly plant-based, Dr. Fuhrman does allow for eggs and certain animal products to make up no more than 10% of your calories! It’s a great program!

  • Kathryn says:

    Thank you for posting. Today is day 5 and I love the food, but I needed new ideas.

    • Kristen says:

      Hi Kathryn! So happy for you starting this journey! Lots of ideas here and make sure to like MMTM on Facebook for daily Eat to Live inspiration!

  • Dee says:

    I’ve done this before and had success. This time my husband is going to join me. I’m really excited to have a buddy for this. I was wondering, for the salads, did you have a dressing? I know most dressings have oil. And if you wrote it down and I didn’t see it I’m sorry! Any suggestions would be great!

  • Miri says:

    Hey :), love your blog! The first few days of my journey in changing my diet your blog helped me a lot. I have read it prob 20 times in one week, esp when the struggle was real.

    I have a 3 month old I am nursing, and am concerned now about my milk supply. I would love to loose the weight and eat clean. But am not sure if it’s the best to do the six week plan. I have lost 7lb the first week. This is my second week and I keep loosing lb. Any suggestion?

    • Kristen says:

      Hi Miri!

      Thank you so much for sending me a message on Facebook! I am SO happy that the blog has helped you on your journey!

      So, I did my first 6 week plan (the one I journal about) when my daughter was exactly 6 months old. It had no effect on my milk and did not adversely effect her digestion (which I was really worried about).

      I think you should only start to worry if your baby has trouble digesting or your supply goes down significantly. Honestly, eating so healthy is going to give your baby the absolute best breast milk possible!

      XO, Kristen

  • Brian says:

    Hi Kristen, Thank you so very much for your very honest journal entries. Until I found your blog I felt alone. I’ve tried Eat to Live several times and failed for the same reactions you described in your journal. I am inspired to try again. This week I gave up all caffeine. Next Monday I start the E2L 6 week plan. I am shopping a prepping this weekend. I am using your daily menus since the recipes look so delicious. THANK YOU again!!!

    • Kristen says:

      Hi Brian!

      So happy you found the site and the ETL journal! I am SO EXCITED you are trying the 6 week plan again! You are going to feel so amazing after you do it!

      I am here for you whenever you need support! Just send me an email through the “Contact” page (under the About tab). Also, if you haven’t already, subscribe to weekly emails!

      Thanks for taking the time to leave a comment and I wish you so much success!!

      xo, Kristen

      I also highly recommend you join The Eat to Live Facebook page–wonderful people who give lots of support!

  • Kari says:

    I’ve been working for the past 3 years on eating healthier. I’m trying to avoid disease issues and weight gain as I age. What a challenge! It has been so hard trying to stick with it. I found your blog a few weeks ago. I am loving the menus! You make the impossible look and feel possible, thank you! I appreciate all of your hard work in putting this together.

    • Kristen says:

      Hi Kari!

      Congratulations on 3 years of striving for health excellence–I know how very hard that is!

      I am so, so glad you found the blog and have been finding it helpful! Stay tuned for more content to come and thank you for taking the time to leave a comment!!

      xo, Kristen

  • Elle says:

    Thank you, Kristen. I just found your blog today, and I’m looking forward to beginning on this lifestyle plan, as per doctor’s orders (!) I appreciate all beautiful pictures and menus. You make healthy eating look fun.

    • Kristen | Hello Nutritarian says:

      So nice to meet you Elle!

      You have a wonderful and enlightened doctor if she/he referred you to Dr. Fuhrman’s plan!

      I’m so glad you are enjoying the content and I’m here for you whatever you may need!

      xo, Kristen

  • Mandy Loriot says:

    I just finished the first two weeks of the ETL plan using the meal plan and recipes from Joel Fuhrman, M.D.’s book “Eat to Live,” and have lost 20 pounds during these first 2.5 weeks, but I don’t like the flavors in most of the recipes in the plan (although a few were good, like the kale and quinoa salad with mangos, and the black bean sandwich, I am completely not big on soups, especially bland ones with an oversupply of cumin and chipotle chili) because they just don’t taste right to me, and I have a good palate. Before starting this I was a very happy meat and potatoes girl but with a love for veggies, hummus, felafel, etc. I needed food that looked better and tasted more interesting.
    So, thank you for sharing so many days of meal plans, because this is going to keep me going. I appreciate how you roll over leftovers into the next day. I’m actually eating more fresh ingredients with this, and spending less money, and I’m happy to find many things I can use at Costco, including the Dr. Praeger’s veggie patties coming up after day 1 in a few days.
    Keep up the good work, please!

  • Niki says:

    Hi there! Just found your blog and I’m loving it! We are getting started with nutritarianism next week… quick question! Is your oatmeal based on 1/2 cup rolled oats uncooked, or cooked? I’m guessing that’s the amount uncooked but just want to make sure. Thank you!! 🙂

    • Kristen | Hello Nutritarian says:

      Congratulations on starting Niki!

      Yes, it’s 1/2 cup uncooked!

      xo, Kristen

  • Kristin Frank says:

    What are good alternates for a nut allergy? I cannot do any nuts 🙁

  • Ariell says:

    Wow! Thank you so much for taking the time to post what you ate daily! This is SO helpful. I just heard about the ETL plan today and was wondering what I would eat. I came across your blog and the fantastic, delicious food that you made has completely inspired me to give it a try. Thank you so much Kristen. I’m so excited to try this!!

    • Kristen | Hello Nutritarian says:

      Hi Ariell,

      SO happy you found the site and welcome to the nutritarian community! So excited for you to start your health journey and get ready to experience some amazing results if you’re willing to struggle through your toxic hunger and detox symptoms! You’ve got this!

      xo, Kristen

  • Paula says:

    I have been on ETL once before and I found it hard to eat enough protein and calories. How do you get enough in your diet?

    • Kristen Hong says:

      Hi Paula,

      We need far less protein than is recommended in the mainstream. I’m 6’1″ and have been eating this way for over 6 years and never had an issue with protein. The key is to eat large portions and it takes time to acclimate to that change in volume!

      If you don’t need to lose weight then you can always add in more portions of whole grains, and raw nuts and seeds.

      xo, Kristen

  • Lynn says:

    As if your recipes and presentation were not inspiring enough, your personal story and professional approach to helping others embrace a new lifestyle of healthy eating is WONDERFUL! I look forward to jumping in with full commitment and sharing my progress as I go. Thank you for your investment in health and presenting it in such a fresh and exciting way.

    • Kristen Hong says:

      So lovely to hear that you’re finding the site helpful, Lynn!

      I’m so excited for you to start your journey!

      Wishing you all the best!

      xo, Kristen

  • Danielle says:

    I’m regards to grains, beans, starches: do you measure the allowed one cup before or after cooking? I think this makes a large difference with oats and rice.

    • Kristen Hong says:

      Great question Danielle! You want to measure everything after cooking!

  • Jv says:

    Hello, just a quick question is it alright to have half cup oatmeal in the morning then half cup brown rice or quoina with salad for lunch and half cup of sweet potatoes instead of tofu as I’m allergic for dinner ?

    • Kristen Hong says:

      Hi there, that would depend on if you have diabetes or you’re trying to follow the aggressive weight loss plan. In either of those scenarios I’d say to just limit all whole grains to 1 cup. But if you’re at your ideal weight (BMI under 23) and you workout regularly it would not be a problem.

      Another caveat would be if you’re just starting out and transitioning away from a very bad diet and may need to rely on those extra grains to get you moving in the right direction. Every situation is different so just be mindful of your goals and where you are in your journey!

  • Katherine Traetow says:

    I tried Nutarian very minimally and have fallen away from even that. I now find myself with bad knees and in a high risk for heart disease. I can’t believe this is me and I don’t want it to be. I believe the Nutarian style of eating can help me but I am in need of support.

    • Kristen Hong says:

      Hi Katherine, you can still make huge improvements to your health with just focusing one one change at a time. Start with one thing: making a huge salad for your lunch with an oil-free dressing. Do that perfectly for one month then move on to cooking a double-batch of an oil-free soup to eat for 7 to 10 days (along with he daily salad). I have some helpful checklists you can use to build your practice here: https://hellonutritarian.com/the-basic-nutritarian-guidelines/

  • Amy Gerber says:

    Do you have any maintenance or transitional meal plans?

    • Kristen Hong says:

      Hi Amy, I don’t have any in this collection of meal plans. Generally you just increase your nuts/seeds/avocado and grains each day once you’ve reached the desired BMI under 23. I think Dr. Fuhrman said 200 calories in Eat to Live.


    I’m so glad I found your website and if I remember correctly I found you off of a podcast but I have listen to so many lately I can’t remember which one. I plan on starting the aggressive 6 week plan in January, but in the meantime keep my plant based lifestyle going. January 1 2023 will be 3 years and it has been a real learning experience. I initially lost weight but I have been stuck over the last year and half not budging. I am now getting a better understanding of calorie density and I believe that is what my problem was. I love your book

    • Kristen Hong says:

      So lovely to hear from you, Pamela! Thanks so much for the support in getting Fridge Love too!

      Congratulations on 3 years strong in your plant-based lifestyle!

      Wishing you all the best as your continue your journey!

  • Pam says:

    I am trying to decide what route to take to get this final weight off and I just took some notes on Dr. Mcdougall’s program and now I am checking out Dr. Fuhrmans and I had viewed your website before.
    What I am concerned about is the fact that you are doing this “Again” so this didn’t work? I have always said the weight loss program that “Works” is the one that you can live with and never gain back. I understand that life does get in the way but my dream is to never be this restrictive again and just know what to “cut back on” when you gain a pound or two. I want to end the “starting over”. So, this might not be the program that I need. I have been plant based for 3.5 years, I eat very little processed foods and occasional vegan treat, I do struggle giving up the oil and probably eat too much fruit, so I do need to cut a few more corners but I just want to live and I’m getting use to eating differently but I cannot gain it back

    • Kristen Hong says:

      Hi Pam,

      Congratulations on your weight loss journey!

      I think you can’t go wrong with either plan as they have both helped so many people.

      I’ve had food addiction and binge eating to contend with for most of my adult life and unfortunately it took me longer than most to get to where I wanted to be. I did have to “start over” a few times before I started batch meal prepping and that’s when the lifestyle became more permanent for me.

      Everyone has their unique challenges but I wouldn’t base your decision on the fact that it didn’t work for me the first time. There have been thousands of people who chose this lifestyle, lost the weight and never gained it back.

      Wishing you all the best on your journey,