After reading How Not to Die by Dr. Greger and learning about his Daily Dozen list I decided to take his challenge and for a week do my best to check every item of the list. So the philosophy of this daily dozen list is to add in these healthy food everyday – that’s it. No calorie counting, no fasting, no eliminating macronutritient groups. Every item on the list was chosen because of the health benefits it provides; to learn more about nutrition behind specific foods check out nutritionfacts.org or read Dr. Greger’s book How Not To Die.
Dr. Greger even has a free app called Daily Dozen which makes it really easy to check off when you have eaten something on the list. This app helped me to get in the habit of eating foods from the list. After a week I don’t really need the app as I already say to myself “check on the berries for today, now how can I incorporate greens into my lunch”. After reading the book I picked up The How Not to Die Cookbook which has so many delicious whole food plant based recipes.
Here is what I ate during my daily dozen challenge:
Breakfast:
Berry Smoothie – blueberries, cherries, banana, flaxseed, soy milk
Chocolate Banana Smoothie – Banana, blueberries, spinach, flaxseed, almond milk
Oatmeal with berries, flaxseed, chia seeds, almonds & a little date syrup
Snacks:
Fruit – I had pineapple & cantaloupe
Kale chips – coated with a tahini nutritional yeast mixture
Veggies with hummus
Brownies – dates, walnuts, almond butter, cacao powder, pecans (recipe from the How Not to Die Cookbook)
Lunch:
Kale & arugula mango avocado salad with ginger sesame orange dressing (recipe from How Not to Die Cookbook)
Dinner:
Soba noodle bowl with edamame, veggies & peanut sauce (recipe from How Not to Die Cookbook)
brown rice/whole wheat pasta with cannellini beans & asparagus
roasted chickpeas with zucchini & carrot noodles with avocado-cashew alfredo
Some of my other recipes that would be great when following the daily dozen are:
No Bake Brownies
Chipotle Sweet Potato & Black Bean Bowls
Brussel Sprout & Kale Salad
Carrot Apple Muffins
Thai Noodle Salad
Raw Brownies
Mexican Quinoa Salad
Daily Dozen Salad
Looking for a cookbook to use when you do your daily dozen? Check out these.
If you shop at ALDI check out my complete list of WFPB grocery items.
If you can’t get enough of Dr. Greger and his work be sure to get a copy of his newest book How Not to Diet!
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