The Basics

nutritarian diet Dr Fuhrman eat to live plan no oil no added salt recipes The End of Dieting The end of Heart Disease The end of dietingIf you’re here right now, you’re serious about starting Dr. Fuhrman’s nutritarian lifestyle.  You understand what a nutritarian is and the different plans under that umbrella.  Now, let’s figure out if this is the basic guidelines are right for you!

The 6 Basic Nutritarian Guidelines

This is Dr. Fuhrman’s basic nutritarian prescription that he released in The End of Dieting.

These are the minimum standards, my friends.

In Dr. Fuhrman’s recent 2016 lecture, he clarifies: “This is not what I want you to eat, this is the minimum that I want society to do.”

So, according to Dr. Fuhrman, in order to call yourself a nutritarian, you want to meet these 6 guidelines daily: 

1. eat more salad (at least 1 salad as your main course, daily)
2. eat beans daily (at least 1/2 cup)
3. eat one large serving of steamed green veggies daily
4. eat at least 1 ounce of nuts & seeds daily
5. eat mushrooms and onions everyday
6. eat three fresh fruits daily

These guidelines are the jumping-off point for changing your life when the 6-week plan seems too restrictive for you to start with.

Instead of concentrating on what you can’t have, these guidelines are about fitting in as many of the foods that will promote your health, longevity and weight-loss into your day as you can–crowding out all the bad stuff.

Dr fuhrman nutritarian guidelines printable daily checklist eat to live 6 week plan program diet the end of heart disease the end of dieting the end of diabetesDeveloping Your Daily Nutritarian Habits

Print this out now: Basic Nutritarian Guidelines Checklist by Hello Nutritarian

I’ve set up this checklist to help you develop those 6 basic nutritarian habits while you work towards stretch-goals from the 6-week aggressive weight-loss plan (like cooking without oil and added salt, cutting out animal products and processed foods, and not snacking between meals).

If “restrictions” turn you off, then you’re going to want to follow this basic version of the nutritarian plan to start.

How to Use the Checklist

It’s super-simple to use–you’re just going to check off each guideline you meet during the day.  At the end of the week there’s space to do a little accountability report for yourself.

All you do is take the number of times you accomplished a guideline and divide it by the total possible 7 days it could have been met.

How many days out of 7 were you able to have a large salad as you main course for at least one meal?  If you’re getting up to 5 or 6 out of 7 you are making serious progress!!

Aim for 5, 6, and 7s for the six basic guidelines and hold yourself accountable at the end of the week and work to get better the following week.

imperfect action is better than perfect inaction quote whole food plant based diet What the health Dr Fuhrman eat to liveDon’t let the “perfection trap” keep you from ever starting to regain your health. 

If the 6-week plan hasn’t been working for you because you keep starting and stopping, this daily checklist is going to really allow you to make progress on your nutritarian journey!

Concentrate on developing these 6 nutritarian habits daily by focusing on earning your next check mark.

After you have 3 or 4 weeks under your belt consistently meeting those 6 basic guidelines, try to develop one stretch-goal each week.

Before you know it, you’ll be reaping all the benefits of living nutritarian and well on your way to the 6-week aggressive weight loss standards!

Please come on back and let me know what you think of the Basic Guidelines Checklist!  I hope you find this a super-helpful tool for your nutritarian journey!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Laura Joye Cochran says:

    Thanks for this!

  • Holly Roberts says:

    Thanks for the checklist! Maybe we need an app?????

  • Frances D. says:

    Wonderful checklist! Thanks!

  • Tommie Cathcart says:

    Wow! What a great tool to get started on the Nutritarion way! Thank you so much!

  • Denise says:

    I’m loving your blog posts – so helpful to keep me on track!!
    Thank you for the checklist!! Just what I needed!!

  • Cecilia Thoma says:

    Thank you for the checklist.

  • sheila sweeney says:

    Just what I needed. thank you

  • Maureen Sexton says:

    This article was very informative. Nice summary!

  • Patricia says:

    Thank you so much.Great way to start my journey.

  • Wendy says:

    Love the checklist! Thank you !

  • Victoria says:

    Thank you so much! Your website has been a huge help to me! My family, including my kids (3,4,5,5,7&12), my husband and I have begun our journey to health. We’ve spent about six weeks slowly removing toxic foods from the kids diet and are going to detox our fridge this weekend!!!! WooHOOO!

    • Kristen | Hello Nutritarian says:

      SO wonderful to meet you Victoria!

      WOOO HOOO!!! Love hearing about families getting healthier–and I love that you guys did a gradual transition! That’s what we’ve been doing in our home too! The biggest victory was going dairy-free about 4 months ago!

      I’m so happy you’ve found the site helpful in your transition!

      Please stop back by and let me know how it’s going!

      xo, Kristen

  • Meghan says:

    I love your blog! Thanks! I’m starting Eat to Live tomorrow. Your fridge is beautiful


  • Laura says:

    Lovely blog! I was wondering if it is 1 oz of nuts and 1 oz of seeds or is the total 1 oz? Also, do you think starting this while pregnant is a good idea? Also, are you strict when calculating how much beans/legumes/whole grains you have in a day? I see a lot of great recipes for soups but not sure how much I’m supposed to have.

    • Kristen | Hello Nutritarian says:

      So nice to meet you Laura and congratulations on your pregnancy!

      So which plan are you following? If you’re following the basic guidelines then you don’t have to worry about limits on whole grains, nuts or seeds–that’s when you’re following the Aggressive Weight Loss Plan.

      The strictness in those categories is when you’re trying to shed fat, but I’m assuming you just want to eat as healthy as possible during your pregnancy so I would advise following the Basic Guidelines daily checklist and really focus on eating GBOMBS daily: greens, beans, onions, mushrooms, and raw seeds!

      No need to limit yourself, just focus on having a large salad as your main course for lunch and dinner (top it with plenty of raw seeds for that growing baby) and then follow that with soup or a cooked dish!

      xo, Kristen

  • Susan says:

    I am excited to be starting this plan. Previously I lost over 110 lbs on the South Beach Diet but in the last 7 years I moved to a more sedentary office job, had a hip injury which reduced my running and started eating almost exclusively vegan (1.5 years ago) and gained back 25 lbs. I would like to lose 20-30 lbs and have recently tried a variety of things – going back to South Beach (vegan and non vegan) – result? zero weight loss, Intermittent Fasting (crescendo & 16:8) for a month – zero weightloss, Stronger online vegan diet plan – zero weight loss. I do not eat processed foods,(and haven’t for years), watch the carbs, cook almost 100% at home, no added sugar, salt or oil and workout 5-6 days a week cardio & weights (however much less running then in the past). My only vice is a glass or two of wine on Fridays. I have fairly high stress (work/aging parent/kids/etc) and sleep poorly but am otherwise healthy – no medicines or illness. I REALLY want a plan to work but am worried if I am starting from healthy diet will it work? Any advice for people who already eat very healthy and are active having success on this plan would be great. Any advice appreciated – thanks!

  • Connie Kaylor says:

    Sometimes during winter, the cost of produce spikes. Is frozen (unsweetened) fruit acceptable? Thanks!

    • Kristen | Hello Nutritarian says:

      Hi Connie,

      Yes, frozen fruit is always acceptable–just make sure it has no added sweeteners!

      xo, Kristen

  • Laura M says:

    Hi Kristin, I have been doing the 7 day Salad Cleanse and am really enjoying the recipes! Very satisfying and tasty! I do have a Question about the Tu-No Salad. It calls for 1-2 Tablespoons of fresh dill and I can’t find where that is used in the recipe? Should I sprinkle on top or add to the mash? Thanks!

    • Kristen Hong says:

      Hi Laura!

      So excited to hear that you’re enjoying the Salad Cleanse! Thank you for catching that for me! Yes, the dill is to be used in the actual mash and you can always garnish or add more if you want!

      xo, Kristen

  • Noelene says:

    So thankful to have found your site, gr8 information broken down to make it simple. I tried your sweet potato and split pea soup recipe and it was tasty and comforting. Will definitely be trying more of your recipes. Another favourite is your weekly blog when you did the 6 week challenge, i can so relate!!

    • Kristen Hong says:

      Hi Noelene,

      I’m so happy to hear that you’re finding the website helpful in your journey! I really appreciate you taking the time to leave a comment and let me know that your finding it helpful!

      All the best,

  • Sharon says:

    Kristen: Your site is so beautiful, inspiring and encouraging! I love the vibrant colors and beautiful photography. My struggles have been very dark in the area of right eating; I so want to eat this clean because God has given me this beautiful temple to take care of. I have not done so well of late… but you are an encouragement…

    • Kristen Hong says:

      So lovely to hear from you Sharon! I can’t tell you how happy it makes me to hear that you’re finding Hello Nutritarian an inspiring place!

      Sending you so much love and support on your journey!

      All the best,

  • Colene Hammond says:

    Yes I need help staying on course.

    • Kristen Hong says:

      So happy that you’re finding useful resources here Colene!

  • Debra Barr says:

    You’re amazing – Thank you for sharing the guidelines & forms, it’s very helpful!!!

    • Kristen Hong says:

      So happy to hear that you’re finding them helpful, Debra!

  • Anete says:

    Any suggestion to eat nutritarian with GERD (many, many triggers here…) ?

  • MaryBeth says:

    Love Dr Fuhrman and his Eat To Live Diet. I keep giving away my Eat to Live books to friends and coworkers in hopes of helping them.

    • Kristen Hong says:

      Hi MaryBeth,

      Oh, that is such a lovely thing to do!

  • Stuart W Springer says:

    On my own for cooking so lets go.

    • Kristen Hong says:

      I’ve been the sole nutritarian in my family for over a decade–you’re in the right place!