If 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.

Developing 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.

Don’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!

Let’s live better together!

xo, Kristen

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Are you ready to be an eat to live food prepper?  Find out the 8 essentials for weekly food prep using Dr. Fuhrman’s 6-week plan!  Get your free printable weekly food prep schedule too!