Wondering what is the Daily Dozen? In this short post I share a quick overview of what these dietary recommendations are and several videos about how to get started with meal prep.
What is the Daily Dozen?
The Daily Dozen is a simple, evidence-based checklist created by Dr. Greger from nutritionfacts.org for enjoying the some of the healthiest foods each day to maximize nutrition and optimal health.
The motto of nutritionfacts.org is “Plants are the best medicine“. By enjoying a variety of whole food, plant based ingredients in every meal, we can boost our health simply through eating.
Here’s what Dr. Greger’s Meal Planning Guide says about his recommendations:
The healthiest diet is one that maximizes the intake of foods-as-grown—whole, plant-based foods—and minimizes the consumption of processed and animal-based foods. In the first half of his book “How Not to Die“, Dr. Greger covers the “why” of eating healthfully, exploring diet’s role in the prevention, treatment, and sometimes even reversal of the fifteen leading causes of death in the United States. In the second half, he dives into the “how” to eat healthfully, which includes the Daily Dozen checklist, grocery shopping tips, and ideas to help with meal planning.
Dr. Greger developed his Daily Dozen based upon the best available balance of evidence. It is a tool to inspire you to include some of the healthiest of healthy foods in your diet.
Here’s a video sharing what these dietary recommendations looks like portioned out for one day:
Dr. Greger’s books
If you are wondering more about the Daily Dozen, I recommend reading Dr. Greger’s follow up book, How Not to Diet and the Cookbook!
- 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
Here’s a video tutorial showing an example of meal prep for What I Eat in a Day following these dietary recommendations:
Daily Dozen checklist printable
I’ve created a free checklist printable which you can download and print to meal plans or track your intake. This is a great tool for checking all the 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:
Meal prep
Check out my Beginner’s Guide to Daily Dozen Meal Prep for my tips for creating healthy and delicious meals around these dietary recommendations which include servings of:
- Legumes
- Whole grains
- Fruits
- Vegetables
- Cruciferous vegetables
- Leafy Greens
- Berries
- Nuts
- Flaxseeds
- Turmeric
- Water
- Exercise
Read 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?”
Free meal plan PDF
I created a free PDF meal plan for a week following these recommendations. Learn more and download a free copy:
Save this post:
