Dr.

Fuhrman's 6-Week Eat to Live Program and

12-Week Reverse Diabetes Program [emphasize foods in bold]

Unlimited Foods
Raw greens/vegetables
goal: 1 pound daily
includes, but not limited to:
Reverse Diabetes: raw greens, tomatoes, all lettuces,
baby bok choy, snow peas, bell peppers, raw peas,
brocolli, cucumbers, sprouts, carrots, chilled stewed
mushrooms, zucchini, radishes, fennel, cauliflower
Steamed or cooked greens/vegetables
emphasize green vegetables and non-starchy vegetables
goal: 1 pound daily
includes, but not limited to:
Reverse Diabetes: mushrooms, eggplant, onions,
cauliflower, cooked greens, kale, collards, cabbage,
brussels sprouts, bok choy, swiss chard, turnip greens,
escarole, beet greens, spinach, dandelion, green string
beans, broccoli, artichokes, asparagus, broccoli raab,
peppers, rutabaga, mache, kohlrabi, watercress, arugula
especially include onions and mushrooms for their disease
preventing and anti-cancer properties

Partially Unlimited
Beans or legumes
goal: 1 C (male 1.5C)
Reverse Diabetes: Phase 1, 1C; Phase 2; 2C
eat beans with every lunch (it slows digestion)
includes, but not limited to:
chickpeas/garbanzo beans, bean sprouts, tofu, lentils,
green peas, black-eyed peas, black beans, cowpeas, lima
beans, pinto beans, red kidney beans, soybeans,
cannelloni beans, pigeon beans, white 7 navy beans
Fresh fruit
goal: at least 4 daily;
Reverse Diabetes: 2 breakfast + up to 1 lunch & 1 dinner
includes, but not limited to:
Diabetes: Low GI: raspberries, strawberries,
blackberries, blueberries, kiwi, grapefruit,
watermelon; apples, apricots, bananas, clementines,
dates, figs, grapefruits, grapes, kumquats, mangoes,
melons, nectarines, starfruit, oranges, papayas, peaches,
pears, persimmons, pineapples, plums, tangerines
no fruit juice (except for salad dressings and cooking)
frozen fruit is ok, but avoid canned fruit (unsweetened if used)
dried fruits off limits for 6 or 12 weeks (dried fruits not bad for
you, just more concentrated calories that might be overeaten)
 try exotic fruits, and a variety of fruit daily

Limited Foods
whole grains and cooked starchy vegetables
goal: no more than 1 cup (1 serving) daily
includes, but not limited to:
oats, butternut squash, acorn squash, corn, potatoes,
rice, cooked carrots, sweet potatoes, vegetables, cereals,
quinoa, barley, brown rice, yams, pumpkins
Raw nuts and seeds
goal: no more than 1oz 1.5oz (male) daily
eat only raw unroasted and unsalted nuts and seeds
includes, but not limited to:
pumpkin seeds, hemp seeds, chia seeds, flax seeds,
almonds, cashews, walnuts, pecans, hazelnuts,
macadamias, pistachios, sesame seeds
Avocado
goal: no more than 2 oz daily (about avocado)
Ground flaxseed or chia
goal: 1 Tbsp daily
Walnuts
4 halves daily, with breakfast (in addition to Nut & Seed
allowance)

Off-limits
dairy products
including low- and non-fat diary
milk, cheese, yogurt, etc
animal products
including lean meats and fish
eggs, red meats, poultry, fish, shellfish
no between-meal snacks- between meal snacks doesn't allow your
body to leave the food digestive stage and enter the catabolic where
toxins are removed from your body and fat is used as an energy
source
no fruit juice or dried fruit
no added oils
 other tips
spices, herbs, and condiments
use all spices and herbs, except salt, sugar, and sugar
replacements
pickled foods should be avoided
try for condiments that are low in sodium (<1 mg sodium per
calorie)
eat only when you are truly hungry and not just feeling crappy from
the catabolic detoxification stage
stop eating when you are no longer hungry



10 Summary Tips for the 6-week Weight Loss
or 12-week Diabetic Reversal plan

1. Remember, the salad is the main dish. Eat it first at lunch and dinner.
2. Eat as much fruit as you want, but at least four fresh fruits daily
3. Variety is the spice of life, particularly when it comes to greens.
4. Beware of the starchy vegetable, but eat starchy vegetables before grains.
5. Eat beans or legumes every day.
6. Eliminate animal and dairy products.
7. Have a tablespoon of ground flaxseed every day.
8. Consume nuts and seeds in limited amounts, no more than 1oz/day.
9. Eat lots of mushrooms (as replacement for meat), and add onions to foods for
fast flavor.
10. Keep it simple
breakfast: fresh fruit
lunch: salad with beans, more fruit
dinner: salad with two cooked vegetables, fruit dessert

 Phase One (Aggressive) Diabetic Reversal Diet
Use this diet if you want to get off meds quickly or are off meds and fasting glucose
is still 150 or higher. Use this diet strictly for 2-3 weeks, then move to 12-week plan.

Breakfast
A green salad with lettuce, thinly sliced red onion, tomatoes, and roasted red
peppers with a creamy hemp seed herbal dressing made from hemp milk,
seeds, and a fruit-flavored vinegar OR a dressing made from tomato paste,
soaked dried tomatoes, raw and roasted garlic, vinegar, roasted red pepper,
chopped scallions, basil, cumin, and cinnamon. PLUS Half-cup berries. OR

A roasted eggplant casserole made with sliced zucchini, mushrooms, onions,
tomatoes, garlic and spices such as cinnamon and cumin, sprinkled with
lightly toasted and chopped pumpkin seeds. PLUS Half-cup berries.

Lunch
Select two of the following options per meal:
A vegetable-bean soup or stew, served over or with a bowl of shredded
lettuce and shredded raw spinach. The soup should be made with a low-salt
tomato and celery juice base and lots of leafy greens, leeks, zucchini and
onion.

Roasted tofu slices or one-ounce sliced turkey chopped with avocado, dill,
and roasted garlic wrapped in raw collard green leaves.

Zucchini-cauliflower casserole baked with chopped onions and mung beans
or other sprouts and sprinkled with nutritional yeast.

The roasted eggplant and mushroom dish from the breakfast menu can be
eaten here instead.

Spicy beans or lentils (1 Cup) served hot over a bed of finely shredded lettuce
and cabbage.

Dinner
Include all three options below per meal:

A steamed green vegetable dish made with steamed or water-sauted
mushrooms and onions. Steamed green vegetables (string beans, artichokes,
or asparagus), crushed raw walnuts, and lightly toasted almond slivers.

Raw vegetables such as raw broccoli, snow peas, cauliflower, kohlrabi,
cucumbers, radishes, peppers, tomatoes, or celery served with a humus or
salsa dip. A sunflower seed-mushroom burger served with lettuce, tomato,
raw onion, and tomato sauce with steamed cauliflower or spaghetti squash.

One fresh fruit for dessert, or two kiwis or a box of berries.

Recipes

http://fatfreevegan.com/etl/etl.ssi.htm Google: Eat to Live recipes

Easy Soaked Oats
1/8c almond/soy/rice/non-diary milk
C Old fashioned oats (not quick oats)
C water
Pour milk over oats, add enough water to cover the oats and soak overnight, or at
least 30mins. Then add:

cup blueberries or other fruit, fresh/frozen
1 green apple, chopped
1 tablespoon ground flaxseeds
4 halves walnut pieces

Eat Your Greens Fruit Smoothie Ingredients
5 ounces baby spinach
1 banana
1 cup frozen or fresh blueberries
1/2 cup unsweetened soy, hemp or almond milk
1/2 cup pomegranate juice or other unsweetened fruit juice
1 tablespoon ground flaxseeds
Instructions
Blend all ingredients in a blender until smooth and creamy.

Great Greens
1 large bunch kale, tough stems and center ribs removed and leaves chopped
1 bunch Swiss chard, tough stems removed and leaves chopped
1 tablespoon Dr. Fuhrman's Spicy Pecan Vinegar or other flavored vinegar
1 clove garlic, minced
1/2 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to
taste
1 teaspoon dried dill
1 teaspoon dried basil black pepper to taste
Instructions
Steam the kale and Swiss chard for 7 minutes. Transfer to a bowl. Combine the
remaining ingredients and add to the greens. If desired, add 2 to 3 tablespoons of
the steaming water to adjust consistency to creamy. Pour this mixture back into the
soup pot. Add the mushrooms and continue to simmer the beans until soft, about 2
hours total cooking time.

Baked Tofu Strips (use for Roasted Tofu in Phase One Diet )
Cut 1 pound of extra firm tofu into 1-inch strips. Place on a lightly oiled baking dish
and sprinkle with 1 teaspoon each garlic powder and onion powder. Bake at 350F
turning once, until yellow and firm on the outside and still tender inside (30 mins)