4-Step Quick Start
to the Nutritarian Diet

Emphasizes eating high-nutrient, whole plant foods that supply abundant amounts of micronutrients. Eating this healthful diet unleashes the body’s tremendous ability to heal, achieve optimal weight and slow the aging process.

View the Nutritarian Food Pyramid

The key to optimizing your health and achieving an ideal body weight is to eat food with a high proportion of nutrients to calories. It is a simple equation:

H = N / C

(Your long-term Health is predicted by your Nutrient intake, per Calorie eaten).

For permanent weight loss and disease reversal, we have to eat more micronutrients and fewer calories. Most Americans are deficient in micronutrients and consume too many macronutrients (calories). Natural, colorful plant foods contain the largest assortment of micronutrients, including those anti-cancer phytochemicals.

Macronutrients = calories
Protein, Carbohydrates, Fat

Micronutrients = zero calories
Vitamins, Minerals, Phytochemcials

My research demonstrates that intake of high-nutrient plant food put people at their ideal weight, reverses disease, and decreases the desire to overeat and cravings.



Eat your G-BOMBS

This handy acronym stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds, and these are the most health-promoting, anti-cancer superfoods on the planet. Make sure that you include these in your diet almost every day.

Learn more about G-BOMBS



Eat at Mealtimes Only

That means no snacking, even on foods that are listed under “Eat Liberally.” Eat only until you are satisfied, and stop before you are feeling full. Leave at least 13 hours between your last meal of the day and breakfast — this will give your body time to enter the catabolic (fat-burning) stage of digestion.

Learn more about the Catabolic Stage



Just Say No To...

Sugar and other sweeteners, oil, salt, processed baked goods, and products made with white flour. They are disease-causing, addicting, and they lead to depression.

Download Dr. Fuhrman’s list of the 10 Best and Worst Foods for Health and Longevity, and let it guide your food choices.

10 Best and 10 Worst Foods for Longevity



Replace One Meal a Day With a Salad

Eat a large salad every day. Use lettuce and tomatoes, but don’t forget the raw cruciferous veggies shredded on top, plus onions, scallions, and of course a healthful dressing made with nuts and seeds. Follow the instructions in the infographic:

Make Salad the Main Dish

Keep on Going!

You might also benefit from a structured program, such as my 20-Day Transformation Programs. Each booklet provides and easy-to-follow, day-by-day program that includes 20 daily menus, 60 Nutritarian recipes, and much more. Seeing real results in less than three weeks will give you the motivation to keep going.

It is important for you to recognize that your health and weight loss journey requires structure and commitment. As I stress in my book The End of Dieting, it is necessary for you to learn the critical core of knowledge in order to achieve long-term success. The Nutritarian diet’s ideal way of eating for optimal health is not the norm in our society, and food addiction can be powerful.

Knowledge is stronger than willpower.

When you are armed with the right information, you have the best opportunity to resolve cravings, stop yo-yo dieting, and avoid emotional overeating. Reading the book (or books), and then enlisting the right support will aid in your enjoyment and success.

Additional Resources at DrFuhrman.com


You’ll find comprehensive coverage of over 100 common health concerns, with overviews, action plans, links to related questions from the Ask the Doctor community, useful links, and real-life recovery and success stories.


Discover Dr. Fuhrman’s line of high-quality multivitamins and supplements, food products, books and media, and more.


You'll find many benefits to Membership at DrFuhrman.com, including Nutritarian recipes, position papers, and product discounts.


Ready to immerse yourself in the Nutritarian Lifestyle? Dr. Fuhrman’s Health Retreats are designed to teach you how to reach your health goals and will kickstart you on the program.


Expand your knowledge by completing online coursework designed to give you an in-depth understanding of nutrition and the Nutritarian Diet at the Nutritarian Education Institute.


Browse hundreds of real-life Success Stories and be inspired to write your own!


Looking for additional medical advice? Check out all the programs and features available to patients at the Medical Practice.