Daily Dozen Challenge-What I Eat in a Day Plant Based
We’ve accepted the Daily Dozen Challenge.
In this post, I will share a glimpse into our second attempt at the Daily Dozen Challenge-What I Eat in a Day Plant Based. You might be wondering, “what is the Daily Dozen?” The Daily Dozen is a list of 12 foods (and the recommended serving size and amounts) that Dr. Michael Greger of www.nutritionfacts.org and the author of the books How Not to Die and the How Not to Die Cookbook, has compiled as a resource to eat the best foods for optimum health. We joined seven other YouTubers to share our Daily Dozen Challenge on YouTube – Watch here.
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Dr. Greger and NutritionFacts.Org
Now you might be wondering, “Why should we care what Dr. Greger says?” In my experience, I have learned to listen to those who have been where you are and are where (or going where) you want to be. Dr. Greger became a doctor and focused on plant-based eating because his grandmother reversed heart disease by changing her diet. He learned then the power of plants.
He is the Chief Science Officer for NutritionFacts.org, which provides free lifesaving information to “those hungry for evidence-based nutrition” That is why we listen to the advice of Dr. Greger. All the information he shares is backed by peer-reviewed medical journals and is evidence-based research.
Dr. Greger shares his love for the power of plants and nutrition information in informative and bite-sized, easily digestible videos. Have a burning question about soy? Head to his site and search. Wondering what the healthiest herbal tea is? Head to the site and search. Wondering if you should stop reheating your lunch in the microwave? Head to nutritionfacts.org and enter “microwave” in the search bar. The site provides a wealth of information on all areas of nutrition and wellness.
Through his research, Dr. Greger uncovered the healthiest foods for preventing and reversing disease. He compiled those foods into a list, and as noted in his book, hung that list on his refrigerator. It was a reminder to make a conscious choice about food. We use the recommendations the same way. While we are not perfect, and may not hit our daily dozen every day, when meal planning and selecting snacks, we can consciously choose whole plant foods and how those meals will fit into the Daily Dozen recommendation. We still grab vegan indulgences once in a while, and we are okay with that.
If you watched this video, What I eat Plant Based – Daily Dozen Take 1 you know I missed my Daily Dozen because I did not have enough bean servings. The next day, we made those same gyros, only with chickpeas instead of seitan. That similar switch earned me my bean serving for the day (and honestly, I think the chickpea ones were better).
The 11 Foods + Exercise
- Cruciferous Vegetables
- Flax Seeds
- Spices (turmeric)
- Whole Grains
Daily Dozen Challenge-What I Eat in Day Plant-Based
- 1 cup coconut water
- 2 ripe bananas (spotty- ripe are the best for added sweetness)
- 1 cup frozen mangoes
- 1/2 cup blueberries
- 1/2 cup packed baby kale (or baby spinach)
- 1 Tablespoon ground flax
- additional ice optional
- Blend in high-speed Blender until smooth (no high-speed blender? set frozen fruit portions in the fridge the night before).
Daily Dozen Checks-beverage -3 servings of fruit – berries – 1/2 serving of greens – flax seeds
VegInspired Rainbow Wraps (easy to assemble and take on the go)
- 2 whole grain tortillas
- 1/4 cup turmeric hummus (split between tortillas)
- 1/2 cup packed baby kale or baby spinach
- 1/2 cup vegetables
- shredded carrots
- shredded beets
- roasted red peppers
- Layer ingredients in tortillas and wrap
Daily Dozen Checks – 2 serving whole grains, turmeric – beans, vegetables – 1/2 serving of greens
- 1/2 cup broccoli
- 1/4 cup hummus
Daily Dozen Checks – cruciferous vegetables – beans
- 1/2 cup cooked Savory Quinoa (recipe here)
- 1 cup packed greens
- 1/2 cup broccoli or cauliflower (or both)
- 1/2 cup tempeh bites (see below)
- 1/4 cup Beet Pate (recipe in VegInspired’s Super Veg Bowls E-Cookbook – here)
- Drizzle Vinaigrette (recipe in VegInspired’s Super Veg Bowls E-Cookbook – here)
- avocado (optional)
- Layer all ingredients in a bowl and top with Pate and Vinaigrette.
Daily Dozen Checks – whole grains-greens-vegetables-beans-nuts
So that, my friends, completes our Daily Dozen Challenge- What I Eat in a Day Plant-Based. All of these whole foods were oil-free (except the tortillas – still on the hunt for oil-free tortillas we like) and vegan. Yes, I did miss the exercise… bummer – but we’ll be back at the gym in no time!
You might be wondering if I was hungry. I did get a little hungry around 11:45, which is normal as I usually each lunch around noon. I planned my broccoli and hummus as an afternoon snack because I find I am always looking for something to munch on around 3:30-4:00 when the day starts to lag. And I did grab a snack before I went to bed… 2 cups of air-popped popcorn. YUM!
What I didn’t note above is that I start my day with some black coffee and some green tea, and then I drink water all day long from our office water cooler, so hitting the five 12 oz servings of beverage, is never an issue.
We have been using the Daily Dozen as a guideline for quite some time. We have found that with a little menu and grocery planning, it is easier than ever to hit the 11 food options. With our sedentary jobs, exercise is often the item we missed, but we are working on it. Overall, this is a great tool/guideline to consciously eat a balanced diet and make food choices for optimum health.
Want even more information? Grab the How Not to Die Book and the How Not to Die Cookbook via Amazon today!
Until Next Time,
Eat More Plants and Live VegInspired!