Free guide · By Joel Fuhrman, M.D.

The Beginner's Guide to the Nutritarian diet

The healthiest way of eating in the world, explained plainly — with a seven-day plan, a shopping list, and thirteen recipes to start you this week.

  • A complete seven-day meal plan
  • One shopping list for the whole week, grouped by aisle
  • Thirteen recipes, from breakfast to dessert

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Inside the guide

Understand it, plan it, then simply cook

Read the first half to understand why — knowledge is stronger than willpower. Then turn to the plan and start this week.

  • Colorful whole plant foods

    Part one · Understand

    The healthiest way to eat

    The Nutritarian equation, H = N/C. G-BOMBS foods to eat every day, protein explained honestly, and the five nutrients food won't give you.

  • Meals prepared for the week

    Part two · Plan

    Your first seven days

    A full week of breakfasts, lunches, dinners and desserts — soup and salad at lunch, a vegetable entrée at dinner — plus one shopping list.

  • Cooking a Nutritarian recipe at home

    Part three · Cook

    Thirteen recipes

    From Steel-Cut Oats with Berries & Seeds to Caesar's Secret Salad, Tailgate Chili, and California Creamed Kale.

Portrait of Joel Fuhrman, M.D.

A note from Dr. Fuhrman

You are not starting a diet. You are ending one.

You do not need to be perfect this week. You need one big salad a day, a pot of soup in the refrigerator, and a little momentum.

Joel Fuhrman, M.D. Board-certified family physician
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This program can lower weight, blood pressure and blood sugar quickly. Do not start, stop or change medication without professional medical advice, and consult your physician before changing your diet. Results may vary.