Ready to meal prep Daily Dozen meals? In this post I share a quick and easy meal plan and prep tips for getting your Daily Dozen each week. Keep reading to watch my video tutorials, get recipes and download a free 7-day meal plan.
Free printable Daily Dozen meal plan
Here’s a PDF you can bookmark and print for your recipe binder with recipes and links to each blog post which videos and photos.
- View PDF: Easy Daily Dozen Meal Plan and Recipes
What is the Daily Dozen?
- The Daily Dozen is a term coined by Dr. Michael Greger from nutritionfacts.org.
- This is what he calls his recommended diet for optimal health.
- It includes daily serving recommendations for plant based foods.
Daily Dozen food
Here’s a quick overview of the Daily Dozen dietary recommendations for what to eat everyday.
Easy Daily Dozen meal prep + free printable
Here’s an easy meal prep plan for getting your weekly Daily Dozen. All ingredients can be purchased at Trader Joe’s. Many recipes are simple dump and cook, others require a blender or food processor.
Daily Dozen meal prep tips
Here’s my recommendations for making this meal prep easy:
Bentgo meal prep containers
To make this meal prep easy, I recommend using meal prep containers from Bentgo.
These 2-compartment containers allow you to be able to place several foods into one container without the ingredients touching.
- Shop Bentgo 2-compartment meal prep containers on Amazon
Lunch meal prep for Daniel Fast in Bentgo meal prep containers.
1 day meal prep marathon
Spend 2-3 hours in one day making these recipes and have all your meals ready to eat and heat throughout the week!
Prep 2-3x per week
Or, spend about 45 minutes and make 1-2 recipes each day to have a steady supply of meals ready to go.
Buy prepared ingredients
Make this meal prep even easier by purchasing some already prepared foods like hummus and oat bars. This will save time and energy on meal prep.
Freezer meal prep
Make the soups ahead of time and freeze in packets for each reheating anytime. If you make a huge batch of them you can enjoy hearty Daily Dozen dinners throughout the month without having to cook a fresh batch every week.
Utilize small kitchen appliances
Utilize small kitchen appliances like a slow cooker and air fryer to make meal prep easy. These help you cook food without having to stand over the stove.
Batch blend smoothies
Blend a big batch of the Green Smoothie to serve for several days. I usually blend this smoothie twice per week and simply pour a glass in the morning when I’m ready to enjoy it. This saves me time and energy blending this smoothie and washing the container. It will last about four days in the refrigerator.
Daily Dozen recipes
Here’s the meal plan and recipes:
Breakfast
To keep it very simple, I recommend enjoying the same breakfast every morning. This way you can batch prep and know you’re getting your Daily Dozen each day.
Breakfast meal prep
Prepare and portion into Bentgo 2-compartment containers the following:
- Easy Oat Bars
- Berries
- Fruit
This meal prep will give you Daily Dozen servings of:
- 1 Whole grains
- 1 Seeds
- 1 Nuts (optional)
- 1 Berries
- 1 Fruit
- 1/2 Legumes (if using peanut butter)
Snack
Along with breakfast I like to meal prep a smoothie snack packed with Daily Dozen servings. I’ll enjoy this before or after breakfast.
Snack meal prep
This meal prep will give you Daily Dozen servings of:
- 1 Leafy greens
- 3 Fruits
- 1 Nuts
Lunches
I like to meal prep the same lunch everyday because it’s easy and packed with Daily Dozen servings. Simply make a big batch of Hummus and portion it into Bentgo 2-compartment containers with chopped vegetables like bell peppers, cucumbers and celery. Add some olives for an extra treat.
Serve this Hummus Platter with homemade yeast-free flatbread. The flatbread recipe takes less than 30 minutes to prepare a big batch from start to finish. Make it even easier by meal prepping the dry bread ingredients into a mix.
Lunch meal prep
This meal prep will give you Daily Dozen servings including:
- 1-2 Legumes
- 2 Vegetables
- 1 Seeds
- 1 Herbs & Spices
- 1 Whole Grains
Dinner 1
I like to make the same dinner to enjoy 3-4x per week to keep it easy and ensure I’m getting my Daily Dozen.
One of my favorite dishes to prepare is Beans, Rice and Vegan Queso. This dish is packed with Daily Dozen ingredients and very versatile.
I like to prepare the beans, queso and rice and portion into 3-4 Pyrex containers to reheat at dinner time.
Dinner 1 meal prep
- Refried beans from scratch
- Cooked Brown Rice (such as Lundberg Organic Brown Rice)
- Vegan queso sauce recipe
- Air fryer cauliflower
- Any toppings like shredded cabbage or other leafy green, guacamole, diced onions, chopped tomatoes, cilantro and salsa
This meal includes Daily Dozen servings of:
- 1-2 Whole grains
- 1-2 Legumes
- 2 Vegetables
- 1 Cruciferous vegetable
- 1 Leafy green if using cabbage or other leafy green
Dinner 2
Soups are great for this because you can pack a lot of servings into one dish. And, soups are versatile so they can be served as a dish or a topping to baked potatoes or rice.
This meatless chili is great because you can make a big batch to freeze into packets. Serve over cooked brown rice for whole grains, or baked potatoes for vegetable servings.
Dinner 2 meal prep
- Easy Meatless Chili Freezer Packets
- Steamed Broccoli
This meal contains Daily Dozen servings of:
- 1-2 Legumes
- 2 Vegetables
- 1 Cruciferous
Free printable Daily Dozen meal plan
Here’s a PDF you can bookmark and print for your recipe binder with recipes and links to each blog post which videos and photos.
- View PDF: Easy Daily Dozen Meal Plan and Recipes
Further reading: