Here’s a structured 21-day Daily Dozen plan based on the Daily Dozen from Michael Greger. It rotates simple meals so you don’t get bored, while still hitting all 12 categories each day. (Shopping list below!)
🌱 WEEK 1 (Foundations: bowls, oats, simple meals)
Day 1
Breakfast: Oatmeal + blueberries + flax + cinnamon
Lunch: Chickpea quinoa salad (spinach, tomato, carrots)
Dinner: Lentil stew + brown rice + broccoli
Snacks: Apple + almonds
Day 2
Breakfast: Green smoothie (banana, berries, kale, flax)
Lunch: Hummus veggie wrap + side fruit
Dinner: Black bean bowl + rice + sautéed peppers
Snacks: Orange + walnuts
Day 3
Breakfast: Overnight oats + strawberries + chia
Lunch: Lentil soup + side salad
Dinner: Sweet potato + chickpeas + greens
Snacks: Apple + cashews
Day 4
Breakfast: Oatmeal + raspberries + flax
Lunch: Big salad + white beans + tahini
Dinner: Stir-fry tofu + veggies + brown rice
Snacks: Banana + pistachios
Day 5
Breakfast: Smoothie bowl (berries, banana, flax)
Lunch: Black bean soup + greens
Dinner: Lentil pasta + marinara + veggies
Snacks: Pear + almonds
Day 6
Breakfast: Oats + apple + cinnamon + walnuts
Lunch: Quinoa chickpea bowl
Dinner: Veggie chili (kidney beans)
Snacks: Orange + seeds
Day 7
Breakfast: Smoothie (mango, berries, greens)
Lunch: Leftover chili + salad
Dinner: Baked potato + beans + broccoli
Snacks: Apple + nuts
🌱 WEEK 2 (Variety: wraps, soups, global flavors)
Day 8
Breakfast: Oatmeal + banana + flax
Lunch: Lentil curry + brown rice
Dinner: Veggie stir-fry + tofu
Snacks: Fruit + almonds
Day 9
Breakfast: Smoothie (berries, greens, chia)
Lunch: Hummus wrap + veggies
Dinner: Black bean tacos (corn tortillas)
Snacks: Apple + walnuts
Day 10
Breakfast: Overnight oats + berries
Lunch: Minestrone (beans + veggies)
Dinner: Quinoa + roasted veggies + chickpeas
Snacks: Orange + pistachios
Day 11
Breakfast: Oats + pear + cinnamon
Lunch: Big salad + lentils
Dinner: Sweet potato + black beans + greens
Snacks: Banana + nuts
Day 12
Breakfast: Smoothie bowl
Lunch: Lentil soup
Dinner: Whole grain pasta + veggies + white beans
Snacks: Apple + seeds
Day 13
Breakfast: Oatmeal + berries + flax
Lunch: Chickpea salad wrap
Dinner: Veggie curry + rice
Snacks: Fruit + nuts
Day 14
Breakfast: Smoothie (greens + fruit)
Lunch: Leftover curry
Dinner: Stuffed bell peppers (beans + grains)
Snacks: Apple + almonds
🌱 WEEK 3 (Easy + repeatable lifestyle meals)
Day 15
Breakfast: Oats + banana + walnuts
Lunch: Quinoa + chickpea bowl
Dinner: Lentil soup + greens
Snacks: Fruit + seeds
Day 16
Breakfast: Smoothie (berries, flax, greens)
Lunch: Hummus veggie wrap
Dinner: Black bean stir-fry
Snacks: Apple + nuts
Day 17
Breakfast: Overnight oats
Lunch: Big salad + beans
Dinner: Sweet potato + lentils + broccoli
Snacks: Banana + walnuts
Day 18
Breakfast: Oatmeal + berries
Lunch: Lentil curry
Dinner: Veggie pasta + beans
Snacks: Fruit + seeds
Day 19
Breakfast: Smoothie bowl
Lunch: Chickpea salad
Dinner: Stir-fry tofu + rice
Snacks: Apple + almonds
Day 20
Breakfast: Oats + apple + cinnamon
Lunch: Bean soup
Dinner: Veggie chili
Snacks: Orange + nuts
Day 21
Breakfast: Smoothie (fruit + greens)
Lunch: Leftovers + salad
Dinner: Grain bowl (beans, greens, veggies)
Snacks: Fruit + seeds
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🛒 21-Day Shopping List
Beans/Legumes
- Lentils (dry or canned no-salt)
- Chickpeas (get extra for the hummus and curry)
- Black beans, kidney beans, white beans
Grains
- Oats (rolled or steel-cut)
- Brown rice, quinoa
- 100% Whole grain pasta
- 100% Whole grain tortillas (for wraps/tacos)
Greens
- Spinach, kale, arugula (fresh & frozen for smoothies)
Vegetables
- Aromatics: 3-4 large heads of Garlic, 2 bags of Yellow Onions, Fresh Ginger
- Base: Broccoli, carrots, bell peppers, zucchini, sweet potatoes
- Salsa/Curry Staples: 2-3 cartons of Cherry Tomatoes, 1 bunch of Cilantro, 1-2 Jalapeños (optional), Lime juice
Fruits
- Berries (fresh/frozen), bananas, apples, oranges, pears, fresh lemons & limes
- Sauce Sweetener: 1 bag of Medjool Dates (Dr. Greger’s preferred whole-food sweetener)
Nuts/Seeds
- Flaxseed (ground), chia seeds
- Almonds, walnuts, cashews, pumpkin seeds
- Tahini: 2 jars of 100% Sesame Tahini (check that ingredients are just “sesame seeds”)
The “Sauce Maker” Extras (Modified)
- Spices: Turmeric, cinnamon, Curry Powder, cumin, smoked paprika, chili powder, black pepper.
- The “Greger” Salty Swap: White Miso Paste (kept in the fridge; used instead of salt in sauces).
- Acids: Lemon juice, apple cider vinegar, and rice vinegar (no-sugar added).
- Canned Goods: 2-3 cans of Tomato Paste and 2 cans of Crushed Tomatoes (for curry/salsa bases).
- Plant milk: Unsweetened soy or oat milk.
Quick “Whenever” Sauce Formulas (No-Oil)
- Tahini Sauce: Whisk 1/4 cup tahini, juice of 1 lemon, 1 clove minced garlic, and a teaspoon of miso. Thin with water until it reaches “drizzle” consistency.
- Fast Salsa: Pulse cherry tomatoes, cilantro, onion, garlic, and lime juice in the blender. Add a date if your tomatoes are too acidic.
- 5-Minute Curry Sauce: Simmer 1/2 cup crushed tomatoes, 1 tbsp curry powder, 1 tsp minced ginger, and a splash of plant milk or aquafaba for creaminess.