nutritarian diet
Diet, Nutritarian Diet,


Nutritarian diet means a diet which is pretty much higher in nutrients which are needed by a human being. This was first published by Dr. Fuhrman in his book “Eat to live” in 2003. From then onwards this topic became so popular all around the world. Accordingly, the more you eat food with higher nutrients and lower calories; will lead you to live a healthy life. When you think of food definitely you remember of its taste sometimes you think much more about the calories that the food contains more than its nutrients.

So, guys from today, keep in your mind thoroughly SAY NO TO CALORIES and GO FOR NUTRIENTS!

Hence by following a nutritarian diet plan a person can be safe from many diseases.

nutritarian diet plan
nutritarian diet plan

Do you know what are they?

This kind of diet has the potential of protecting you from cancers, heart diseases and many other common diseases. The problem with most of the youth is to reduce their weight. This is also possible with following a nutritarian diet. The lesser you consume fatty and unhealthy food the closer you go to your dream of being healthy and to reduce your weight. Therefore, following this kind of amazing diet is not only paves the way for protecting yourselves from diseases but also helps you to lose your weight.

So, people, why are you thinking?

Go start to follow your nutritarian diet plan now and keep the first step to be healthy. Here’s the way; you have to undergo four steps to be a proper nutritarian.

  • You have to take sufficient nutrients needed by the body.
  • The food you take should be hormonally favourable.
  • You should avoid toxic and unhealthy food habits such as taking meals in between.
  • You should also avoid taking a higher amount of salt as salt could increase the addiction to food.

Now here it is in a nutshell, so if a person needs to know about the nutritarian definition, the above explanation defines it well.


nutritarian diet recipes
nutritarian diet recipes

The recipes of nutritarian diets are very simple and easy to be prepared. It takes only a few minutes to prepare these healthy diets but the advantage it gives is priceless.

So, let us start preparing these diets.



  • 1 cauliflower
  • 3 slightly chopped carrots (Large)
  • Slightly chopped celery (1 cup)
  • 2 slightly chopped leeks
  • 4 cloves and bit of garlic
  • Carrot juice (2 cups)
  • Water (4 cups)
  • 2 tablespoons (no salt seasoning)
  • Nutmeg (1tsp)
  • Raw cashew (1 cup)


Step 01:  Add all the ingredients except cashews to a large soup pot and boil. Remember to cover the pot while boiling. Let it boil for 15 minitues with medium heat.

Step 02: Mix half of the soup with the cashew and blend it with a high-speed blender. Blend the mixture until it becomes smooth and then add it back to the soup. So, it’s ready to serve.


According to opinions of dieticians, if you are not hungry in the morning it is better to skip the breakfast and get an earlier lunch. But according to the busy lifestyles and hardworking, this might not be possible with many.

Don’t worry!

You can follow a few diet recipes as follows:



  • Oats (1/2 cup)
  • 2 Apples (peeled and chopped)
  • Water (1 cup)
  • Ground Cinnamon (1/4tsp)
  • 2 Dates
  • 2 diced walnuts
  • Pure vanilla bean powder


Step 01: Add water and oats to a pot and slightly boil it for few minutes. Reduce the heat and boil over it for 5 minitues.

Step 01: Mix apples, dates, and ground cinnamons together and add them to the boiled oats mixture.

Step 03: Mix the above mixture with walnuts and vanilla bean powder. Here it’s done and ready to serve.

Hence, by considering the above recipes it’s clear that the road to be healthy is not that difficult. So, what you need is only the need to be healthy and close the doors for taste seeking tongue. Don’t let your tongue rule your body. You can change your appetite from tasty unhealthy food to healthy yet tasty food. So, the problem was not with your taste buds but with your own self. As accepted by everyone, only you can change yourself, No one can do it for you!

eat for health diet
eat for health diet


Nutritarian is a person who consumes higher about of nutrients in his meal. As we discussed so far, it’s so simple to become a nutritarian all you need to do is follow the recipes as shown above and add dense nutrients to your daily meals. The regular eating habit should be changed to eat for a healthy diet. Once you start practicing to be a nutritarian you will experience the benefits you get out of it. According to Dr. Fuhrman, it’s better to avoid alcohol when following this plan. As we all know, if you stop drinking alcohol it will not only benefit you to successfully follow this diet plan but also to get rid of lung cancer etc. So, this plan will take you from an unhealthy human being to a healthy person.

This diet plan does not only benefit your body but also to your bank account. We would like to emphasize here is that this is because you can easily cut off all the expenses that go for the meat and dairy. Moreover, as the recipes are very simple and easy to make, your time will be consumed. You can use the surplus of time to do a few exercises. Though, Dr. Fuhrman doesn’t recommend specific exercises he has suggested to do necessary exercises while following this plan. While being a nutritarian for few weeks you should understand that nothing can be done quickly as you want. This is a long-term process. You will surely lose your weight through this but be patient.


nutritarian diet food list
nutritarian diet food list

Now it’s time for shopping! Before becoming a nutritarian go grab your shopping bag, go to the nearest grocery shop to get the NUTRITARIAN GROCERY LIST.

We know you are worried about this but here is something to be cool that this won’t cost you much.

These will cut-off most of the expenses from last month’s grocery bill for sure.

So, here is the grocery list:

Vegetables (can be eaten as raw):

  • Carrots
  • Peppers
  • Tomatoes
  • Cucumbers
  • Mushrooms
  • Any Green Leaves
  • Snow Peas
  • Sugar Snap Peas
  • Celery

Fresh Fruits :

  • Oranges
  • Pineapples
  • Strawberries, Blueberries, Raspberries
  • Apples
  • Pineapple
  • Melons
  • Lemons
  • Limes
  • Grapes
  • Pears
  • Bananas
  • Mangoes
  • Plums

Vegetables for Cooking:

  • Cauliflower
  • broccoli
  • Eggplant
  • Tomatoes
  • Spinach
  • Onions
  • Garlic
  • Cabbage

Nuts and seeds:

Walnuts, Almonds, Cashews, Sunflower Seeds, Pumpkin seeds, Hemp seeds, Pistachios etc

So, when you have done with shopping, start working with your daily diet plan. The sweet lovers and the ones who love eggs, meat or dairy will refuse to follow this plan but at the initial point, you can reduce the concentration of such food little by little. You need not to completely stop the things you love but try to reduce them. Your love towards that food and addictions, cravings to the food you love would definitely keep away from following this diet plan. Even when you read this article your brain might tell you not to become a nutritarian.

The brain would never help you to become healthy. So, say no to your brain now don’t let it control you. Your cravings must be pulling you from your hand. This is because your body doesn’t like discomfort. Even you want to be comfortable. Hence, to be comfortable you do anything that your brain says.  

It might find excuses; sometimes it may say you to “start it tomorrow” or to “have chocolate only for today”.


Health= Nutrients/Calories

This concept talks about nutrients and calories. So here Nutrients is what is important. Hence a higher concentration of micronutrients is needed to be healthy. Similarly, the concentration of calories should be reduced. Therefore, parallel when you increase nutrients you must reduce calories. As a nutshell, concentrate nutrients as per calorie. This concept is simple and easy. The problem is the way you control self-appetites and cravings. More you avoid your cravings, the more you become healthy and feel easy to become a nutritarian.

eating like a nutritarian
eating like a nutritarian


  • It helps to reduce weight.

This diet plan includes all dense-nutrients. This plan avoids the consumption of high-fat foods such as French fries, fast foods in KFC etc. Each meal will contain a protein source under the nutritarian plan which in return takes your carb into the recommended range of 20-50 grams per day. Therefore, this helps in the reduction of weight.

  • It protects from heart attacks, cancers, kidney failures and many more.
  • Heart diseases are preventable and heart strokes can be reduced with leading diet plan. Dr. Fuhrman has proved it practically. Rather than the drugs and surgeries are done to the heart patients high-dense nutrient diet can avoid and reverse heart diseases.
  • It also helps in reducing the cholesterol level of a person.
  • The death rate due to cancers has increased in the modern world. Even modern technology has developed vastly still there are no proper medicines for some deadly cancers. This nutritarian diet plan has helped in reducing such cancers and also in preventing them. Due to caloric restriction, the increase of nutrients and consumption of fruits and vegetables the cancers can be prevented.
  • It also helps to prevent and control diabetes because the plan completely cuts off the excess intake of sweets.
  • It helps to be active and healthy.

Due to the concentration of high nutrients, the functions of the body increases. The body will be able to fight with diseases easily. This will not only keep your body healthy but also fights germs and other infections.

  • It helps to lighten your skin and helps to increase your beauty.

The skin lightening and whitening of the skin tone is gained not only by applying various kinds of skin whitening creams in the market. This can be also done naturally by the consumption of food. Due to the consumption of fruits, vegetables and other green leaves by this diet, it paves the way for clear and fair skin. Fruits and vegetables contain an advanced amount of Vitamin C. This is so important to maintain a bright and stunning skin tone.

  • Strengthens your muscles and bones.

As we get older our bones and muscles become weak. The power and ability to work by a young boy is completely different from an old man. The reason for this is the weakening of bones and muscles. To get strong bones and muscles you need Vitamin D and Calcium. So, your nutritarian diet will supply you with this. Spinach is an example. Moreover, the proper consumption of nutrients will keep your muscles and bones strong.

  • It helps in slowing the aging process.

This will be great news for all the ladies out there. Dr.  Fuhrman Suggests following this diet in order to increase your lifespan. According to him, this diet plan will also help to decrease the aging process. Therefore, you can be young and healthy by following this. This would definitely be a ‘cherry on top of the cake’ like news for you.

  • It also reduces your workload and makes your cooking easier.
  • Helps to get rid of your lazy lifestyle.


You have to change your daily food routine to become a healthy person. Food is the main supplement for a human being so this will decide the whole functions of the body. So just image the benefits you get out of healthy food.

Try transforming your “cheesy burger” to a “greenly salad”.

This is impossible, right?

Who said that?

Your tongue!

So, take the power of your body into your hand and start controlling yourself for your own wellbeing. Salads include green leaves, fresh vegetables, fresh fruits, and maybe few cashews or dates as a topping. So are you ready to try a salad right now? This might be the first step in your great journey to become a nutritarian.

Most of all, your 100% commitment to do this plan is important to get the actual benefits from it.

what is a nutritarian diet
what is a nutritarian diet


  • Most of all the vegetables are high in nutrients and low in calories and fat which is the main purpose of this plan. So, vegetables play a vital role when we talk about this amazing diet plan. Vegetables contain so many vitamins and many other nutrients in them. Sometimes your favourite vegetable might have so many health benefits that you don’t know. You can’t ignore any of the vegetables. None have Cholesterol. When you take any vegetable, you need not to be scared at all because each and every vegetable is helpful to be healthy.
  • By adding vegetables which are rich in potassium will help to continue a healthy blood pressure.

Ex: Sweet potatoes, tomatoes, beet greens, spinach, kidney beans.

  • Dietary fibre from vegetables helps in reducing cholesterol.
  • Vegetables and Fruits enriched with Vitamin C help to have good eyesight and healthy skin. It also helps to get protected from various infections and it heals injuries. It keeps the gums of our teeth strong.

Ex: Orange, Lime etc.


Hence, we have gone through the depth of the nutritarian diet and identified all the details about it. This concept might be nonsense in one person’s mind and it might have created a “wow” effect on another. However, the way you deal with it, the final outcome will be yours. At the end of the day, as we all believe it is great to follow a diet plan.

Moreover, we are sure this will be wonderful news for all vegans and veggie lovers. On the other hand, this will also be a piece of sad news for all chocolate and sweet lovers.  As we talked throughout the article it’s up to you to deal with your personal cravings.

As the final note, get advice from a doctor or dietician before completely starting up with this method. Your doctor or dietician will let you know more about food that contains vitamins, minerals and other nutrients needed by the body. You can choose your own recipes according to your food appetites and try following this diet plan for 6 weeks at the initial point. If you feel there’s a difference or a benefit out of it continue this process further.

Nutritarian diet is not just another diet schedule, it has been practiced by so many people and also they have got good results out of it. At the end of your dieting process, you will meet yourself as a new person who has reduced the weight and with a healthy body. You will be active than you were before. You can be happy with your own self. So, are you ready to see your beautiful and healthy body?


plant based diet plan

Plant based diet plan for moving towards a healthy life

If it came from a plant, eat it;

If it was made in a plant, don’t.

This is a famous quote by Michael Pollan.

This means plants are a food source for all living beings. From tip to toe plants provide foods for us. Because each and every part of a plant such as fruit, flower, leaves, stem, bark and roots provide some sort of nutrients, while acting as the energy source for us. With the modernization of living style and the environment; people tend to suffer from various kinds of diseases. Always the medication cannot heal them, if we still stick to some bad meal habits. According to dieticians there are different kinds of diet plans for different kind of diseases. Plant based diet plan is also some sort of diet plan, having plenty of benefits to human beings.

What is a plant based diet plan?

This plant based diet meal plan is a purely vegan diet plan. This diet plan is an arrangement of all meals using plant products. They can be vegetables, grains, legumes, pulses, seeds, fruits, nuts, seeds, tubes and roots. In these types of diet, there is no use of animal products such as milk, fish, meat, eggs or poultry even. This is good meal plan for those who have the attitude to minimize the consumption of animal products and prefer to move further eliminating all animal foods from their meals. That is because, at this time being vegan has become a trend as a life style and many of people love to follow it.

whole food plant based diet meal plan
whole food plant based diet meal plan

Let us find out what are the reasons for people to shift to a whole food plant based diet plan. It is always connected with the plant based diet benefits. Plant based diet emphasize completely that it includes no or minimum amount of processed foods. It mainly focuses is plants and its parts to use as food types. Thus, its limits or completely avoid animal food products. You can have a variety of diets with different types and can pay your attention according to the majority of you eat. It these types of diet plans, you can exclude artificial food additives, refined foods such as added sugars, processed oils and white flour etc.

Few more things to consider about a plant based diet…

And you can pay special attention to food quality and its nutritional value. If you are having a high concern about what are the nutrients we required and what it daily recommended value is, you can provide those requirements with whole food plant based diet meal plan. Not only that, these diet plans can use to treat diseases and prevent from diseases and nutrient deficiencies such as diabetes, high cholesterol level and vitamin deficiencies etc. Consuming nature’s gifts known as plant is not consume lot of money, while making this a pocket friendly diet.

plant based diet benefits
plant based diet benefits

Plant based diet meal plan for beginners

Some people understand the value and the effects of plant based meals, but hesitate to start it. Some even do not know where to start. But, just a little motivation is required to start a plant based diet meal plan for beginners.

It is your choice to change your eating habits and it is totally a personal decision. Even though you are a vegan, vegetarian, meat lover, it is our choice to treat your health in a good manner or not. But, you can change your health into a positive manner by practicing eating plant based products from little by little and adding shifting to complete plant based diet. At first, it will be difficult task to overcome, but once you shifted to that level; definitely you will feel the difference. You can gain some knowledge to start consuming plant products through several sources such as from dieticians, internet and health providers too. Usually it takes two weeks to make some action in to a habit.

plant based diet meal plan for beginners
plant based diet meal plan for beginners

So, it is good to start by a 2 week plant based diet plan. Then this will be come lifetime habit for you. Challenge yourself to start a 30 days plant based diet plan. Eating plants never does any wrong to you because eating plants is always a good choice. If you are shopping for you and your family to buy food items, always keep a plant based diet grocery list beside you. That is because, you might become the guidance star for your family to live happily with a good health. And you can go for a plant based diet on budget as this is not an expensive meal plan. And last but not least, following this type of diet plan, you are helping local farmers and organic cultivators to demand their products.

30 day plant based diet plan
30 day plant based diet plan

Let us find out how you can use plants based product to your plate in order to away from diseases and health threats deeply.

Sometimes you can use plant based diet meal plan for weight loss. Nowadays, obesity plays a crucial role becoming an epidemic disease. A large percentage of both adults and children are suffering from obesity. Making changes in both diet and life style you can decrease your weight in a healthy manner. As many studies have proven that using Plant based diet plan, people can lose their weight. It is because; in this type of diet plans have high fibre content, low sugar, carbohydrate and fats content to cut off gaining extra calories and consuming of from processed foods. According to a recent study, it has proven that those consumed plant based meals have lost 2 kg over an average of eighteen weeks, than those who have assigned to consume non-vegetarian diets.

Plan foods are really heart healthy products. To enjoy that benefit you have to have meals with good quality and good quantity. Studies have proven that people having plant based meals have a great survival rate from many heart diseases when compared to those who do not consume plant based products. Also; it is a common fact that junk foods and processed foods such as artificial sugar beverages, animal fat based oils and also unhealthy plant based diets such as high sugar drinks, refined flours and refined grains connect with some heart disease too.

plant based diet meal plan
plant based diet meal plan

Some researchers have found that using plant product has a high impact on reducing several kinds of cancer types. A research has found that using plan products is connected with in a low risk level of developing gastrointestinal cancer and colorectal cancer compared to non-vegetarians. And also pescatarians those who are vegetarians but eat fish have a great protection from colorectal cancers than who consume non vegetable products.


Shifting to a plant based diet meal plan, you can control the diabetes effectively and in a long lasting manner. A recent study has found that a healthy plant based meals have 34% of lowering the risk of having diabetes compared to those who eat unhealthy, non-plant based foods. It is because plant based food products improve the control of blood sugar and have several active mechanisms to control absorption of sugar to the blood circulation.


Before starting a plant based diet plan you must remove the myth, that eating plants is boring, tasteless, difficult to prepare and can not move for variations. But, once you entered to the right track you will feel by yourself that how easy it is. Then you will become a master chef by preparing various kinds of foods using varies colored plant products. Attractive color combinations of plant based food, first stimulate your eyes before feeling the taste by tongue. You can use this as a trick to move your loved once towards plant based quality food in good amounts, because this never does any negatives to their lives.