Dietary Program for Highly Active People

By Joel Fuhrman, M.D.

Warning—Do Not Try To Eat This Diet Unless You Are Very Active And Exercise A Lot Each Day!

This article describes a typical day’s menu for a fifteen-year old teenage athlete, who prefers to eat a vegetarian diet. Her goals are to get taller, build muscle, fuel athletic strength and stamina, and stay healthy.

The menu is similar to the one my daughter Talia eats. Keep in mind she does at least three to four hours of intense exercise daily, burning about 1200 extra calories over the baseline need of about 2000 for a growing teenager. Plus, she wants to build more muscle and gain weight. Therefore, a diet such as this—with 3400 calories and so much fat from nuts—is appropriate for her or another high-activity, vegetarian child or adult athlete.


Avocado-Carob Cream Pie


  • 1/2 cup crushed raw macadamia nuts
  • 1/4 cup unsweetened shredded coconut
  • 2 date-coconut rolls or 4 medjool dates

Mash coconut, macadamias and dates together and keep kneading until well blended together. Press the mixture into a glass pie pan.

Cream filling:

  • 2 Tbsp. raw carob powder
  • 12 raw cashews
  • 1 avocado
  • 3 medjool dates or 8 regular-sized dates

Blend dates, avocado, cashews, and carob powder in Vitamix or food processor until creamy. Spoon filling over crust and chill by freezing for one hour before serving. Serves four.

Hot Red Hummus

  • 1 cup canned (unsalted) chick peas (garbanzo beans)
  • 3 Tbsp. unhulled raw sesame seeds
  • 2 Tbsp. lemon Sliced red onion
  • 1 Tbsp. tomato paste
  • Pinch of chili powder to taste

Blend ingredients in Vitamix or food processor until creamy. If necessary, add a small amount water to assist in blending the ingredients.

To make into sandwiches, serve on two slices of Alvarado Street California-Style Protein Bread with lettuce and tomatoes. Serves two.

Vegetable/Pea and Bean Soup

  • 1 cup carrot juice
  • 1 cup celery juice
  • 2 cups chopped kale
  • 4 large carrots, chopped
  • 4 large onions
  • 4 large tomatoes
  • 1/4 cup dried split peas
  • 1/4 cup mixed dried soup beans
  • 2 cups water
  • 3 Tbsp. VegeBase Instant Vegetable Soup Mix
  • 1 Tbsp. Mrs. Dash Table Blend

Combine all of the ingredients in a covered pot. Cook on low heat for one to one-and-a-half hours, or until the beans are tender. Serves two.

Steamed Kale with Cashew Cream Sauce

Cream Sauce:

  • 1/2 cup raw cashews
  • 1/4 cup soy milk
  • 2 Tbsp. onion powder
  • 1 Tbsp. VegeBase

Blend cashews with soy milk, onion powder, and VegeBase in blender or VitaMix.

Steamed Kale:

  • Two large bunches kale

Steam kale. Press steamed kale in a towel to remove the excess water. Chop kale into bite-sized pieces. Mix into sauce. Serves four.

Fancy Purple Potato Salad

  • 6 boiled potatoes
  • 4 onions, sliced
  • 1/2 head red cabbage, shredded
  • 6 scallions, chopped fine
  • 2 hard-boiled eggs (optional) (Dispose of one of the yolks.)
  • 4 oz. firm tofu
  • 1/4 cup soy milk

Wipe a wok or pan with napkin damp with olive oil. Place onions and cabbage in wok. Cover. Cook until tender. Dice boiled potatoes and chop eggs. Stir into the cooked cabbage and onions. Blend tofu and soy milk. Add the scallions. Mix thoroughly with the other ingredients in the wok. Serves four.

Food for thought

As you can see, the fat and calorie content of my diet can vary considerably, depending on an individual’s body structure and activity level. This diet for active athletes is very different from one that I would recommend for those of my patients who need to lose weight.

Important note:  Vitamin D and B12 requirements are not met by this nearly-vegan diet. That is why I recommend taking Gentle Care Formula (two tablets). The Omega Zen DHA 300 mg (one tablet) assures adequate coverage of the entire family of omega-3 fatty acids. This is an exceptionally high-nutrient diet that also is rich in anti-cancer phytochemicals. The much lower than- recommended intake of sodium, cholesterol, and saturated fat is, of course, advantageous.

Become a Member of Christian Care Ministry and explore the benefits of Medi-Share!