If you are vegan, vegetarian or are into health you’d probably head about The Daily Dozen, mentioned in last Dr. Michael Greger’s book, “How Not To Die”.

The Daily Dozen is a list of essential plant foods you should eat every single day for optimum health and well being, as he mentions:

“The more I’ve researched over the years, the more I’ve come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. For example, sulforaphane, the amazing liver-enzyme detox-boosting compound, is derived nearly exclusively from cruciferous vegetables. You could eat tons of other kinds of greens and vegetables on a given day, and get no appreciable sulforaphane if you didn’t eat something cruciferous.” -Dr. Michael Greger

And for those of you who haven’t heard of it, let’s break it down!

Here are some food groups and serving sizes suggestions from his book that will help you make sure you are getting everything you need from your vegan dishes.


Black beans, butter beans, cannellini beans, chickpeas, edamame/soybeans, peas, kidney, haricot, lentils, pinto etc.

Serving sizes:

  • 60g hummus or bean dip – (3 tbsp)
  • 130g cooked beans, lentils, tofu – (1/3 tin/can beans, drained or 1/3 standard tofu block)
  • 150g fresh peas or sprouted lentils


Acai berries, barberries (good for acne), blackberries, blueberries, cherries, cranberries, goji berries, raspberries, strawberries etc.

Serving sizes:

  • 60g fresh or frozen – (3 tbsp)
  • 40g dried – (1 generous handful)

Greens are the healthiest vegetables, and berries are the healthiest fruits. Colourful foods are often healthier because they contain antioxidant pigments. The colours are the antioxidants: so red onions have more than white, red grapes have more than green, red apples have more than green, red cabbage has more than green etc.


Apples, dried apricots, avocado, bananas, clementines, dates, dried figs, kiwi, limes, nectarines, oranges, pears, black plums, pomegranates (with dried fruit it’s recommended to choose the unsulphured varieties).

Serving sizes:

  • 1 medium-sized fruit
  • 120g cut up fruit
  • 40g dried fruit – (1 generous handful)

If you are drinking fruit, blending is better than juicing to preserve nutrition. Adding citrus/zest to your meals not only adds colour and flavour, but also nutritional value.


Rocket, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, watercress etc.

Serving sizes

  • 30-80g chopped
  • 12g brussel or broccoli sprouts – (approx. 2 sprouts)
  • 1 tbsp horseradish

Chop up your veg about 40 minutes before you cook it. This preserves the healthy enzymes within. When making soup – blend the veggies first!


Rocket, collard greens, kale, spinach, swiss chard etc.

Serving sizes:

  • 60g raw – (1/5 of the bag)
  • 90g cooked

Smoothies are a great way to get children to eat their greens! The basic triad is a liquid, ripe fruit, and fresh greens. For example, 250ml of water or plant milk, a frozen banana, 120g of frozen berries, and 60 grams of baby spinach would be a classic green smoothie 101.(Baby spinach may have higher levels of phytonutrients (the good stuff!) than mature spinach leaves.)

Add some plant fats to your salad to maximise absorption. When researchers tried feeding people a salad of spinach, romaine, carrots, and tomatoes along with a source of fat, there was an impressive spike in carotenoid phytonutrients in their bloodstream over the next eight hours. That’s just a single walnut or a spoonful of avocado or shredded coconut.


Artichokes, asparagus, beetroot, peppers, carrots, sweetcorn, garlic, mushrooms, okra, onions, pumpkin, sea vegetables, snap peas, squash, sweet potato, tomatoes, courgette etc.

Serving sizes:

  • 60g raw leafy veg – (3/4 of salad bag)
  • 50g raw or cooked non-leafy veg
  • 125ml veg juice
  • 7g dried mushroom

White cauliflower doesn’t appear to have much to offer at first glance, but because it belongs to the cruciferous family, it’s one of your healthiest options. Similarly, white mushrooms provide myconutrients not found anywhere else in the plant kingdom.

When picking out tomato products, choose whole, crushed or chopped tomatoes instead of tomato sauce, puree, or paste. Drinking tomato juice is great for your immune system.

Top cancer-fighting vegetables are cauliflower, brussel sprouts, green onion, leek, and garlic. The single most effective vegetable is garlic, which came first against breast cancer. Deep-fried foods have been associated with higher cancer risk so they are best avoided.


1 tbsp, ground


Almonds, Brazil, cashew, chia seeds, hazelnuts, hemp seeds, pecans, pistachios, pumpkin seeds, sesame, sunflower, walnuts etc.

Serving sizes:

  • 30g nuts or seeds – (1 handful)
  • 2 tbsp of nut or seed butter

Of all the nuts studied, researchers found the greatest benefit was associated with walnuts, particularly for preventing cancer deaths. People who ate more than three servings of walnuts per week appeared to cut their risk of dying from cancer in half.


Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, teff, whole-wheat pasta, wild rice etc.

Serving sizes:

  • 100g hot cereal / cooked grains, pasta, sweetcorn kernels
  • 50g cold cereal
  • 1 tortilla wrap/slice of whole-meal bread
  • 30g popped popcorn


Allspice, basil, bay leaves, cardamom, chilli powder, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla.

Serving size:

  • 1/4 tsp of turmeric, along with any other (salt-free) herbs and spices.


Water, black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea and white tea.

Serving size:

  • 1 glass

And to make it all easier for you we created Daily Dozen Checklist for you to use every day!

59 thoughts on “WHAT IS THE DAILY DOZEN? | VEGAN | Dr. Michael Greger”

  1. Undeniably believe that which you said. Your favorite justification appeared to be on the web the simplest thing to be aware of.

    I say to you, I definitely get irked while people consider worries that
    they just don’t know about. You managed to hit the nail upon the top
    and also defined out the whole thing without having side-effects , people could
    take a signal. Will probably be back to get more. Thanks

  2. I do believe all the ideas you have presented for your post.
    They’re really convincing and can certainly work. Nonetheless,
    the posts are very brief for newbies. May just you please lengthen them a bit from next time?

    Thanks for the post.

  3. Can I just say what a comfort to discover
    an individual who truly understands what they’re talking about on the internet.

    You certainly understand how to bring a problem to light and make it important.
    More people ought to check this out and understand this side of your story.
    I was surprised you are not more popular because you definitely have the gift.

  4. Excellent post. I used to be checking continuously this blog and I’m impressed!
    Extremely useful info specially the closing part 🙂 I deal with such info a
    lot. I was seeking this certain info for a long time. Thanks and
    good luck.

  5. Hi there, I found your web site by means of Google while looking for a comparable matter,
    your website came up, it appears to be like good. I’ve bookmarked it in my google bookmarks.

    Hello there, simply changed into aware of your blog through Google, and located that it is truly informative.
    I am going to be careful for brussels. I will appreciate if you happen to proceed this in future.
    Lots of people might be benefited out of your writing.

  6. Hi to every body, it’s my first pay a visit of this blog; this webpage carries remarkable and actually excellent stuff designed for readers.

  7. Excellent post however I was wanting to know if you could write a litte more on this subject?
    I’d be very grateful if you could elaborate a little bit more.

  8. It’s difficult to find knowledgeable people on this topic, but you
    seem like you know what you’re talking about! Thanks

  9. Do you mind if I quote a few of your articles as long as I provide credit and sources back to your site?
    My blog site is in the exact same area of interest as yours and my visitors would definitely benefit from some of the information you present here.
    Please let me know if this ok with you. Regards!

  10. You actually make it seem so easy with your presentation but
    I find this topic to be actually something which I think I would never understand.
    It seems too complicated and very broad for me.
    I am looking forward for your next post, I’ll try to get the hang of it!

  11. Very great post. I just stumbled upon your blog and wanted to say that I’ve really loved surfing around your weblog posts.
    After all I will be subscribing to your feed and I hope you write
    once more soon!

  12. Great post. I used to be checking continuously this blog
    and I’m inspired! Extremely helpful info specially the
    final section 🙂 I deal with such info much. I used to be seeking this particular info
    for a very lengthy time. Thanks and good luck.

  13. You actually make it appear really easy together with your presentation but I in finding this
    topic to be really something which I think I would by no means understand.

    It seems too complicated and very large for me.
    I’m taking a look ahead in your next publish, I’ll attempt to get the grasp
    of it!

  14. Hi there, i read your blog from time to time and
    i own a similar one and i was just wondering if you
    get a lot of spam feedback? If so how do you stop
    it, any plugin or anything you can recommend?
    I get so much lately it’s driving me crazy so any help is very much appreciated.

  15. Hi there, i read your blog from time to time and i own a similar one
    and i was just curious if you get a lot of spam feedback?

    If so how do you stop it, any plugin or anything you can recommend?
    I get so much lately it’s driving me crazy so any assistance is very much appreciated.

  16. Hello! Someone in my Facebook group shared this website with us
    so I came to look it over. I’m definitely loving the information. I’m book-marking and will be tweeting
    this to my followers! Excellent blog and outstanding style and design.

  17. I know this if off topic but I’m looking
    into starting my own blog and was wondering what all is required to get setup?
    I’m assuming having a blog like yours would
    cost a pretty penny? I’m not very web savvy so I’m not 100% sure.
    Any suggestions or advice would be greatly appreciated. Kudos

  18. Hi there, just became aware of your blog through Google,
    and found that it’s truly informative. I am going to watch
    out for brussels. I will be grateful if you continue this in future.

    Numerous people will be benefited from your writing. Cheers!

  19. Hey! I could have sworn I’ve been to this blog before but after
    reading through some of the post I realized it’s new to me.
    Anyhow, I’m definitely delighted I found it and I’ll be book-marking and checking back frequently!

  20. Hello exceptional blog! Does running a blog such as this take a lot
    of work? I have virtually no understanding of programming but I was hoping to start my own blog soon. Anyway, should
    you have any recommendations or tips for new blog owners please share.
    I know this is off subject nevertheless I simply needed to
    ask. Many thanks!

  21. Hi there, I do believe your website could be having
    internet browser compatibility problems. Whenever I take a
    look at your web site in Safari, it looks fine however, if
    opening in I.E., it has some overlapping issues. I merely wanted to
    provide you with a quick heads up! Other than that, wonderful site!

  22. Its like you read my mind! You seem to know a lot about this, like you
    wrote the book in it or something. I think that you can do with a few pics to drive the message home a
    bit, but other than that, this is wonderful blog.
    A great read. I will certainly be back.

  23. Thank you for the auspicious writeup. It in fact was a amusement account it.
    Look advanced to far added agreeable from you!
    By the way, how can we communicate?

  24. This design is spectacular! You obviously know how to keep a reader entertained.
    Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Excellent job.
    I really loved what you had to say, and more than that, how you presented it.

    Too cool!

  25. Great web site. Plenty of helpful info here. I am sending it to a few pals
    ans additionally sharing in delicious. And obviously, thank you for your effort!

  26. I was curious if you ever considered changing the layout of your site?
    Its very well written; I love what youve got to say. But maybe you
    could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having 1 or two images.
    Maybe you could space it out better?

  27. Hi, I do believe this is a great site. I stumbledupon it 😉 I’m going
    to revisit once again since i have book-marked it.
    Money and freedom is the greatest way to
    change, may you be rich and continue to guide
    other people.

  28. My brother recommended I may like this website.
    He used to be totally right. This publish actually made my
    day. You cann’t believe just how a lot time I had spent for this
    info! Thanks!

  29. Hello to every one, the contents present at this web site are actually remarkable for people experience, well, keep up the good work fellows.

  30. hey there and thank you for your information – I’ve definitely picked up anything new from right here.
    I did however expertise some technical points using this site, as I experienced
    to reload the site a lot of times previous to I could get it to load correctly.
    I had been wondering if your web hosting is OK? Not that I’m complaining, but slow loading
    instances times will sometimes affect your placement in google and could damage your quality score if ads and
    marketing with Adwords. Well I am adding this RSS to my email and
    can look out for much more of your respective fascinating content.

    Ensure that you update this again soon.

  31. Its like you read my thoughts! You seem to know so much about this, such
    as you wrote the guide in it or something.
    I believe that you simply can do with some percent to power the
    message house a little bit, however instead of that, this is
    great blog. A fantastic read. I’ll certainly be back.

  32. Hello there, There’s no doubt that your blog might be having
    web browser compatibility issues. Whenever I look at your web site in Safari, it looks fine but when opening
    in IE, it has some overlapping issues. I just wanted to give
    you a quick heads up! Apart from that, fantastic blog!

Leave a Reply

Your email address will not be published. Required fields are marked *