Eat to Live Diet Plan: Sample Menu

Eat To Live, a diet created by Dr. Joel Fuhrman, promises to help individuals lose 20 pounds or more in only six weeks on his revolutionary formula for fast and sustained weight loss. The formula that Dr. Fuhrman utilizes is high in nutrients, yet low in calories. This six-week plan has two meal plans: vegetarian and non-vegetarian. According to Fuhrman, the vegetarian plan is for individuals seeking aggressive weight loss, while the non-vegetarian plan is for moderate weight loss. On this diet, you’re advised to eat at least one pound of raw vegetables and a pound of steamed vegetables per day, along with four servings of fruit. All refined carbohydrates are banned on the Eat To Live diet.

Meal Plan #1: Vegetarian

An excellent vegetarian breakfast option includes a baked apple stuffed with 1 tbsp raisins and 1 tsp cinnamon.

For lunch, dieters can enjoy a whole-wheat pita stuffed with 3 tbsp of hummus and a side salad. Enjoy with a piece of fruit.

For dinner, dieters are advised to consume a 2 cups vegetable-based soup with one slice of whole wheat bread. Enjoy this soup with 2 cups of mixed green salad, topped with 2 tbsp salad dressing.

Meal Plan #2: Non-Vegetarian

For breakfast, dieters can enjoy 1 cup oats cooked with ½ cup of soy milk and 1½ cups of water cooked according to directions on box. After oatmeal has cooked, top with 1 tbsp flax seed, 1 oz raisins and 1 sliced banana.

Dieters on the Eat To Live Diet can enjoy a soup and salad style lunch. Simply create a green salad with 2 cups mixed greens topped with 1 tbsp balsamic vinegar and 1 tsp olive oil. For the salad, mix 1½ cups of vegetable soup with 1 cup of garbanzo beans. Enjoy this filling lunch with a piece of fruit.

Create a filling dinner by making an Asian chicken and tofu stir-fry. Here’s a quick recipe that follows the Eat To Live Diet:

  • 2 oz cooked chicken, chopped
  • ½ box tofu, drained and diced
  • 1 garlic clove, minced
  • 2 tbsp vegetable broth
  • 10 oz assorted fresh vegetables
  • ½ onion, chopped
  • ½ can water chestnuts
  • 2 tbsp soy sauce
  • 2 tsp ground ginger
  • Salt and pepper, to taste

To make this easy dinner, simply add the garlic, soy sauce, broth, onion and vegetables into a pot or wok. Over medium-high heat, cover and cook until vegetables are soft. You may need to add water to help steam the vegetables. Add tofu, chicken and water chestnuts and cook an additional three to five minutes, or until everything is warmed. Top with ginger and salt and pepper to taste.

Enjoy this stir-fry meal with 2 cups of salad greens topped with 1 tbsp of orange juice, 2 tsp lemon juice and 1 cup of steamed string beans mixed with sautéed mushrooms and onions.

These meal plans will help dieters follow Dr. Fuhrman’s formula of high nutrients + low calories = weight loss. The Eat to Live Diet should help individuals live longer, reduce the need for medication and improve overall health.


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