Dr. Michael Greger has narrowed down what to eat everyday in a very easy-to implement system called the “Daily Dozen.” This system is based on an evidence-based low-fat, whole food, plant-based diet. It is easy to follow and helps you keep a well rounded healthy vegetarian diet. It also makes for a useful meal plan for weight loss.

In this post I share with you the Easy Vegan Meal Planner™ I created which follows the Daily Dozen dietary recommendations. With this meal planner you can easily plan, shop, prep and track your Daily Dozen meals.

Learn more about the Easy Vegan Meal Planner™ >

What is the Daily Dozen?

You can learn more about the Daily Dozen by visiting Dr. Greger’s website, NutritionFacts.org. He has also published several books on this topic available at Walmart.com:

• “How Not to Die” and it’s cookbook
• “How Not to Diet” and it’s cookbook

Daily Dozen meal plan for weight loss

As I mentioned earlier, the Daily Dozen is a very useful diet to follow for weight loss. A low-fat, whole food plant-based diet is known for being a permanent weight loss diet. Following Dr. Greger’s meal plan is an easy way to maintain a healthy plant-based diet and is ideal for weight loss because the diet is naturally low-fat.

Vegan weight loss 101: Complete guide to losing weight on a plant-based diet

Here’s a video about the Daily Dozen:

Follow the Daily Dozen with me!

I follow the Daily Dozen and use the Easy Vegan Meal Planner™ to keep track of what I eat everyday to ensure I’m eating a balanced, healthy plant-based diet. Here’s what Dr. Greger recommends eating every day:

Legumes

Legumes are beans, lentils and peas. Legumes are high in plant-based protein, fiber and other important nutrients. It’s recommended to eat 3 or more servings of legumes per day. Examples of these foods include:

• Black beans
• Pinto beans
• Red lentils
• Green lentils
• Peanuts
• Soy beans
• Tofu
• Tempeh
• Soy Milk
• Kidney Beans
• Cannellini Beans
• Fava Beans

Whole Grains

Whole grains include a variety of grains that are in their whole form. This is as opposed to refined grains, such as white rice and white flour. Whole grains are packed with fiber and protein. They also help with digestion. It is recommended to eat 3 or more servings of whole grains per day. Examples of these foods include:

• Whole wheat flour
• Brown rice
• Farro
• Rolled oats
• Whole grain tortillas
• Whole grain bread
• Buckwheat flour
• Quinoa
• Oat milk
• Oat flour

Fruits

Fruits are recommended as part of a healthy diet. Fruits are packed with powerful antioxidants and are great for satisfying your sweet tooth. I enjoy fruit for breakfast, snack and dessert throughout the day. Dr. Greger recommends eating 3 servings of fruits per day. Examples of fruits include:

• Bananas
• Apples
• Peaches
• Mango
• Pineapple
• Papaya
• Orange
• Grapefruit
• Lemon
• Lime
• Kiwi
• Grapes

Leafy Greens

Leafy greens are an important part of a healthy diet. Leafy greens are full of fiber and powerful antioxidants. Not all leafy greens are in this category however. To qualify as a “leafy green” in this category they need to be hearty greens that are thick and fibrous. Dr. Greger recommends eating 2 servings of leafy greens per day. Examples of leafy greens include:

• Kale
• Collard Greens

Cruciferous Vegetables

Cruciferous vegetables are delicious and an important part of a healthy diet. These include several very popular vegetables and have been classified in their own category because of their specific health benefits. Dr. Greger recommends consuming 1 serving of cruciferous vegetables per day. Here are several examples:

• Broccoli
• Cauliflower
• Cabbage
• Brussel Sprouts

Vegetables

There are a large variety of foods that fall into the vegetable category. Basically, if they aren’t listed in any of the above categories you can assume they fall into the vegetable category. Dr. Greger recommends 2 servings of vegetables per day. Here are some examples:

• Garlic
• Onions
• Sweet Potatoes
• Bell Peppers
• Carrots
• Celery
• Romaine lettuce
• Spinach
• Fennel
• Red Onions
• Green Onions

Berries

Berries are in their own category apart from fruits because they have very specific health benefits. Dr. Greger recommends 1 servings of berries per day. Here are some examples of berries which can be enjoyed fresh or frozen:

• Blueberries
• Strawberries
• Raspberries

Nuts

Nuts are packed with plant-based protein as well as fat. Dr. Greger recommends one serving of nuts per day. If you are trying to actively lose weight, it is recommended to limit intake of nuts. Here are some examples of nuts:

• Walnuts
• Brazil Nuts
• Cashews
• Pecans
• Hazelnuts
• Almonds

Seeds

Seeds are packed with antioxidants, protein and fat. Dr. Greger recommends one serving of seeds per day. If you are trying to actively lose weight, it is recommended to limit intake of seeds. Here are some examples of seeds:

• Flax seeds
• Hemp seeds
• Sesame seeds
• Tahini sesame butter

Herbs & Spices

Herbs and spices are an important addition to our health as well as flavoring foods. Dr. Greger recommends 1 servings of herbs and spices per day. Here are some examples of these:

• Turmeric
• Ginger
• Cinnamon

Easy Vegan Meal Planner™

I created a useful four step template system to plan and track my Daily Dozen intake called the Easy Vegan Meal Planner™. You can download your copy and follow along as well.

Learn more about the Easy Vegan Meal Planner™ >

Here’s an easy to reference printable chart. Print this Daily Food Intake Checklist for easy reference. Store it in your recipe binder for easy access:

Further reading:

• Daily intake checklist: Here’s what to eat every day
• How to ration food + printable 31-day food ration chart

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Follow the Daily Dozen with me – a low-fat, whole plant based meal plan