Nutritarian Guidelines

Mihani

Eat to Live 6-Week Plan

UNLIMITED (eat as much as you want):

• all raw vegetables (goal: 1 lb. daily, eat only until full)
• cooked non-starchy vegetables (goal 1 lb. daily, eat only until full)
• beans, legumes, bean sprouts, or tofu (minimum 1 cup daily in total of these)
• fresh fruit (at least 4 daily)

LIMITED (not more than one serving of each):

• cooked starchy vegetables OR whole grains, maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, whole grain breads, whole grain cereals)
• raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado
• ground flaxseed or chia seeds (1 tablespoon a day)
• soymilk, low-sugar preferred, 1 cup

Nuts and seeds are optional, but flax or chia seeds are required.

OFF-LIMITS:

• dairy products
• animal products
• between meal snacks
• fruit juice, dried fruits
• salt, sugar

The life plan follows the 6 week plan, with the goal of 90 percent unrefined plant foods.

tdh1991

In his Nutritarian handbook he has a few easy reading tables:

I find this table sums up his diet pretty well

Cooked Green Vegetables: 2-3 servings per day
1.5 cups kale
1.5 cups mustard, turnip or collard greens
1.5ps cups bok choy
1.5 Cups broccoli rabe
1.5 cups chinese/napa cabbage
1.5 cups spinach
1.5 cups brussels sprouts
1.5 cups swiss chard
1.5 cups cabbage
1.5 cups broccoli

Raw Green Vegetables 2-3 servings per day
3 cups watercress
5 cups spinach
5 cups romaine, boston, red or green leaf lettuce
5 cups argula
5 cups mixed baby greens
1.5 cups raw broccoli
1.5 cups cabbage
1.5 cups green pepper
2 cups zucchini
1.5 cups snow peas

Non-Green Vegetables 1-2 servings per day
1 cup carrots
6 radishes
1 cup red pepper
2 cups radicchio
1 cup cauliflower
1 tomato
1/2 cup chopped onion or scallions
1/2 cup cooked mushrooms

Fruit 3-5 servings per day
1.5 cups strawberries
1.5 cups raspberries
1.5 cups blueberries
2 plums
1 orange
1.5 cups cantaloupe
2 kiwis
2.5 cups watermelon
1 apple
1.5 cups cherries

Beans 1-3 servings per day
1/2 cup-1 cup lentils
1/2 cup -1 cup red kidney
1/2-1 cup adzuki beans, black beans, pinto beans
1/2-1cup split peas
1/2-1 cup edamame
1/2-1 cup chidkpeas
1/2-1 cup white beans
4 oz tofu

Nuts and Seeds 1-3 servings per day (1serving if you are trying to loose weight + 2 tbs flax seed daily)

1/4 cup sunflower seeds
2 tbs ground flax, hemp or chia seeds (do one of these daily does not count for serving)
1/4 cup seasame seeds
1/4 cup pumpkiin seeds
1/4 cup pistachios
1/4 cup pecans
1/4 cup almonds, walnuts, cashews
2 tbs raw nut butter