My Plant-Based Food Diary


“If you want to eat as many calories as possible into your mouth for the least amount of money, healthier foods lose out.  If you want to eat the most nutrition as cheaply as possible, look no further than the produce aisle.“- Dr. Greger, How Not to Die

Let me just preface with this, I am not Vegan or Vegetarian. I just focus my attention on whole foods with a base in plants that are health promoting. I want to know that what I am eating is doing something to reverse damage, clean/protect, or build my longevity and health.  I am able to do this without counting calories, fasting, weighing ingredients, spending a lot of time in the kitchen or a lot of money at the grocery store.  The Daily Dozen by Dr. Greger has been the best for meal planning, energy increasing and improving my immune system.


Each item on this list was chosen due to its health benefits- his free app is also a great tool to use as you begin the challenge.

Breakfast —

with this simple smoothie, I was able to check off…

berries, nuts, spices, dark leafy greens, flaxseed, banana

I added plant based protein, hemp seed and wheat grass for added energy and satiety.

Lunch —


2 servings of beans with the chickpeas and whole edamame

1 fruit (berries and strawberries), 1 vegetable (tomatoes- technically a fruit)

hemp seed, 1 whole grain (brown rice)


  • 2 TBSP hummus
  • 1 Tsp Miso paste
  • half lemon juiced
  • 2 TBSP Avocado Oil
  • 1 tsp nutritional yeast (optional)

Dinner —

By this time, according to the Daily Dozen checklist, I am only in need of…

1 bean, cruciferous Vegetable, 2 whole grains, 1 other vegetable, 1 more fruit

So, I threw together a taco with roasted vegetables (with cumin, paprika), black beans, pepper, onion on an almond flour tortilla by Siete foods and a sliced apple.

Snack —

I finished my day with air popped popcorn —  a great way to get in your whole grains.


This sounds like a lot to keep track of, but it is not difficult to check off multiple boxes at one time. — smoothies, salads, stir fries, or soups.

This checklist helps me plan healthy meals, make grocery shopping smarter, and serves as a great reminder to eat a variety of healthy foods every day.


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