Ready to do some Daily Dozen meal prep? On this page you’ll find a big list of meal prep tips and tricks for the following Dr. Greger’s Daily Dozen. Keep reading to watch my video tutorials and get inspired.
Note: Prior to making any changes to your diet based on any information provided on this website, please consult your physician.
Beginner’s Guide to the Daily Dozen Meal Prep
Welcome to my blog where I share all about how to follow the Daily Dozen dietary recommendations.
I’ve been following Dr. Greger’s Daily Dozen since 2020 and it’s been a gamechanger for my health and meal prep routine!
Following this simple diet is easy because it’s just a checklist of some of the healthiest foods to consume.
I make it a habit to get these foods into my diet each day and I’m seeing great results.
Instead of focusing on what you can’t eat, the Daily Dozen gets you focused on what you can and need to eat!
I’ve been sharing how to cook plant based meals for over 20 years as a professional chef, and the Daily Dozen has been the easiest way to meal prep.
Dailey Kitchen YouTube Channel
First, check out my YouTube channel where I regularly share playlist of Daily Dozen videos including:
- Meal preps
- Meal plans
- Grocery Hauls
- Farmer’s Market Hauls
- Daily Dozen recipes
- Food ideas
- Menus
- What I Eat in a Day
and more.
Subscribe to the Dailey Kitchen YouTube Channel
What is Daily Dozen meal prep?
- The Daily Dozen is a method of eating developed by Dr. Greger from nutritionfacts.org. He’s author of a variety of books, including How Not to Diet, which shares his Daily Dozen evidence based dietary and lifestyle recommendations.
- Daily Dozen meals include a variety of whole food, plant based ingredients.
- Meal prep is a term used to describe prepare meals ahead of time or right before eating. There is some planning involved in meal prep as well as grocery shopping and the use of meal prep containers.
What is the Daily Dozen?
The Daily Dozen is a simple, evidence-based checklist for enjoying the some of the healthiest foods each day to maximize nutrition. It includes servings of:
- Legumes
- Whole grains
- Fruits
- Vegetables
- Cruciferous vegetables
- Leafy Greens
- Berries
- Nuts
- Flaxseeds
- Turmeric
- Water
- Exercise
Learn more:
Here’s an blog post with more details of the Daily Dozen dietary recommendations:
Here’s my video sharing “What is the Daily Dozen?”
My Daily Dozen Food Store
I share a list of my recommended foods available for purchase on Amazon for the Daily Dozen in the page below. These items I stock in my pantry and they are all affordable and organic:
Dr. Greger’s Daily Dozen meals
If you are wondering more about the Daily Dozen, I recommend reading Dr. Greger’s book, How Not to Diet and the Spiral Bound Cookbook!
Amazon affiliate links:
- How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss
by Dr. Michael Greger
![Photo example of The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss [Spiral-bound] on Amazon.](https://m.media-amazon.com/images/I/71Rymu-CwkL._SY385_.jpg)
What I eat in a day following the Daily Dozen
Here’s a video tutorial showing an example of meal prep for What I Eat in a Day following the Daily Dozen:
Daily Dozen menu planner
I’ve created a free checklist printable which you can download and print to create Daily Dozen meal plans, or track your daily intake. This is a great tool for checking all the Daily Dozen boxes each day.
Here’s a blog post where I share the download link and a video tutorial for how to use this checklist printable and an example meal plan:
Here’s my video tutorial for how to use this checklist on the Dailey Kitchen YouTube Channel:
Daily Dozen pantry organization ideas
I organize my pantry by Daily Dozen food group to make meal planning easier. Here’s a quick tour of my small kitchen pantry organization system using food storage containers I purchased on Amazon:
I chose the best selling pantry organization containers on Amazon and they didn’t disappoint!
These food storage containers were just what I needed and I got a great deal on them – about $40 for 24 containers with lids.
Shop for these containers on Amazon:
Cronometer nutrition tracking app
I also use the nutrition tracking app Cronometer to keep track of my overall nutrition and the Daily Dozen.
This app is free, or you can upgrade to the Gold Membership and get extra features. I like to use this to track my diet’s alkalinity, as well as make sure I’m get enough vitamins and minerals.
- Top 8 questions about Cronometer app – answered!
- Affiliate link promo code: Save 10% on upgrade to the Gold Membership
Free Daily Dozen meal plan PDF
I created a free PDF meal plan for a week following the Daily Dozen. Learn more and download a free copy:
Budget Daily Dozen recipes
Wondering how to stick to a budget while following the Daily Dozen dietary recommendations?
Walmart
In this post I share videos and a meal plan for sticking to a $50 weekly grocery budget at Walmart. I share how I planned Daily Dozen meals for breakfast, lunch and dinner around this budget and grocery shopped at Walmart.
Here’s my video sharing how I planned these meals and my grocery shopping experience at Walmart:
Dollar Tree groceries
I also share about how to find healthy dollar store groceries in this video and blog post below. I purchased an entire cart of Daily Dozen groceries at the Dollar Tree for just $22.70!
Watch my video sharing these healthy dollar store foods:
Breakfasts
Check out these quick and easy whole food plant based breakfast recipes to add to your Daily Dozen meal prep routine:
- Oatmeal bars recipe
- Easy oatmeal recipe
- Breakfast scramble recipe
- 4 easy cheap healthy vegan recipes for breakfast
- 4 easy Trader Joe’s vegan breakfast ideas
- 8 Vegetable Hashbrowns recipe
- Homemade Organic Waffle Mix (vegan, whole grain)
- Homemade organic muffin mix recipe (vegan whole grain)
Lunches
Make these quick and easy lunch recipes to check more off your list each day:
- 4 inexpensive plant based meals for lunch and dinner
- Easy everyday lunch meal prep
- How to make miso soup from paste
- Indian Potatoes and Peas with 6 green veggies
Dinners
You can add a lot of Daily Dozen foods to dinners, here’s some meal prep ideas:
- 4 inexpensive plant based meals for lunch and dinner
- 35 tofu meal ideas
- Big list of Daily Dozen meals with video tutorials
- 30-minute meal prep with lots of veggies
- Dump pasta bake recipes (no boil required!)
- $29 Cheap easy vegan meal plan Trader Joes
- Easy Daily Dozen meal prep + free printable
- No chop meatless stew recipe
Smoothies
Blend up a smoothie for meal prep and drink your Daily Dozen with these easy recipes:
- 9 pregnancy breakfast smoothie recipes (with free PDF printable)
- 7 cucumber smoothie recipes (with free PDF printable)
- Citrus smoothie recipe
- Green smoothie recipe
Snacks
Enjoy these snacks to check more off your Daily Dozen list without much meal prep:
Emergency Foods
I also like to store Daily Dozen foods in my emergency food kit. Here’s what I like to purchase and pack for emergencies:
I hope you are inspired to follow the Daily Dozen! See you in the next video!
Sincerely,
Veronica
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