The Daily Dozen: A Plant-Based Checklist
A checklist, not a prescription: 12 food categories plus daily exercise and weekly B12, distilled from Dr. Greger's reading of the nutrition literature. The checklist itself is expert synthesis, not an RCT-tested intervention, stated plainly.
3 servings a day
Why ↓
Legume intake is linked to favorable cardiometabolic markers in the literature Greger cites.
1 serving a day
Why ↓
Berries carry polyphenols Greger's checklist prioritizes for their studied associations with cognitive and cardiometabolic outcomes.
3 servings a day
Why ↓
Whole fruit intake is part of the broader plant-diversity case for fiber and micronutrients.
2 servings a day
Why ↓
Leafy greens are one of the most nutrient-dense categories on the checklist.
1 serving a day
Why ↓
Cruciferous vegetables carry sulfur compounds Greger's checklist singles out separately from other vegetables.
2 servings a day
Why ↓
Rounds out plant diversity beyond the greens and cruciferous categories.
1 serving a day
Why ↓
Ground flaxseed is Greger's chosen source of plant omega-3 (ALA) and lignans.
1 serving a day
Why ↓
A concentrated source of healthy fats, protein and minerals in the checklist.
1 serving a day
Why ↓
Greger highlights turmeric's studied compounds as representative of this category.
3 servings a day
Why ↓
Whole grain intake has observational links to lower mortality Greger cites as the basis for this line.
60 oz a day
Why ↓
Hydration target, with green and hibiscus tea named as his preferred choices within it.
Once a day
Why ↓
The one non-food line on the checklist; Greger treats daily movement as part of the same package.
Supplement, do not skip
Why ↓
A largely plant-based diet risks B12 deficiency; this is his stated minimum for anyone eating that way, and it is not optional.
Each item on the list traces back to a body of observational and, in some cases, randomized evidence linking that food category to a health outcome (for example, legume intake and cardiometabolic markers, or whole grains and mortality).
Podcast: Putting the Daily Dozen to the Test (NutritionFacts.org, his own channel)
Daily Dozen Checklist (NutritionFacts.org)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Michael Greger and is not created, reviewed, endorsed by, or affiliated with Michael Greger or MD, FACLM · Founder, NutritionFacts.org.
Is this for you
- Anyone who wants a single checklist for what to eat most days
- People considering a more plant-based pattern who want the honest evidence framing
- Readers who want food categories with servings, not a rigid meal plan
- Anyone on a largely plant-based diet who needs a clear B12 reminder
Cautions
- The checklist as a whole is expert synthesis, not an RCT-tested intervention; individual items underneath it carry real but variable-strength evidence.
- This advocates a whole-food, plant-based eating pattern, a dietary position, not a neutral recommendation that fits every reader.
- Anyone on blood thinners or with kidney disease should check the vitamin K (leafy greens) and mineral content of this pattern with a clinician before making large dietary changes.
- The B12 recommendation exists because plant-based diets risk B12 deficiency; keep it, do not treat it as optional.
- NutritionFacts.org states it is a nonprofit and that Dr. Greger donates book and speaking proceeds to charity; that is his stated position, not independently audited here.
- Educational only, not a prescribed medical diet.