Dr. Greger Dinner Recipe Ideas (2024)

According to my method of meal prep, if you are consistently creating hearty oatmeal bowls packed with fruits, nuts, seeds, and oats along with absolutely loaded salads (beans, leafy greens, dried or fresh berries, crucifers, a variety of vegetables, and some herbs and spices) as your mid-day meals, your dinners are going to finish off the rest of the serving categories fairly easily.

Note - If you’re having trouble adding fruit to your salad, or you’re just not a fan, opt to either get your fruit intake as a snack or blended together as a smoothie! I’m not a huge fruit fan so I feel your pain.

Anyways, here are some incredible examples of easy whole grain, vegetable, and bean-loaded plates to help you finish off your day well!

To see how I am simplifying the rest of my day in order to hit all the categories, read this post.

Vegan Unstuffed Red Cabbage Rolls

This plate is full of sweet and savory goodness! This dinner helps check off the following categories from the Daily Dozen. Be sure to make more or less according to what serving size you need to hit.

  1. Cruciferous Vegetables - Red Cabbage

  2. Vegetables - Onion

  3. Beans - Lentils

  4. Herbs - Parsley

  5. Whole Grains - Brown Rice or other Whole Grain of Choice

Omit processed vegan sour cream if you are super hardcore and avoiding anything processed.

To see the recipe, click here.

Dr. Greger Dinner Recipe Ideas (1)

Vegan Ghormeh Sabzi

If you have never tried this dish, I highly recommend it. This is a savory yet enjoyably bitter mix of herbs, lime, greens, and beans, yum!

Here are the daily dozen categories this amazing meal helps check off

  1. Vegetables - Onions, Garlic, Spring Onions,

  2. Greens - Spinach, Cilantro, Parsley

  3. Spices - Turmeric

  4. Beans - Red Kidney Beans & Optional Baked Tofu Pieces

  5. Cruciferous - Optional - I like to use a mix of spinach and kale to hit more categories (it’s not part of the usual recipe)

  6. Whole Grain - Brown Rice

For added protein, I like to bake some chunks of smoked tofu and add them into the mix.
Instead of serving with white rice, try serving with brown rice, quinoa, farro, or another whole grain.

Check out an incredible recipe for this dish here!

Dr. Greger Dinner Recipe Ideas (2)

Vegan Fesenjen

This dish is incredible. This dish mixes fruit, vinegar, spices, lentils, and nuts into a beautiful acidic yet savory mix. Serve on whole-grain rice to hit a huge chunk of daily dozen servings.

This dish uses pomegranate molasses, you can definitely sub this for Dr. Greger’s Date syrup.

Here are the categories this healthy dish helps you check off in the daily dozen

  1. Beans - Lentils

  2. Spices - Turmeric

  3. Greens - Parsley

  4. Vegetables - Onion

  5. Nuts - Walnuts

  6. Grains - Whole grain of choice

  7. Fruit - Optional - Fresh Pomegranate

I loved the recipe I found at the Minimalist Baker, check it out here.

Thai tempeh sweet potatoes

This is my twist on an existing Dr. Greger recipe!

These are perfect for anyone that isn’t usually a sweet potato fan. They are perfectly savory, sweet, and spicy all at once. This dish is jam-packed with vegetables, beans, and herbs. This is insanely tasty and very easy to meal prep at the beginning of the week. Simply assemble when about to eat.

The categories from the Daily Dozen:

  1. Vegetables - LOTS - Sweet Potatoe, red Thai peppers, green onion, corn, red onion, oyster mushrooms

  2. Beans - Black beans and tempeh

  3. Cruciferous - Collard Greens

Check out my guidelines on prepping all the materials here!

Dr. Greger Dinner Recipe Ideas (4)

Cuban sweet potatoes picadillo

This sweet and savory dish will definitely help you end your day well. If you haven’t yet met your fruit quota, experiment with some fresh fruit pico de gallo as you eat this plate.

This dish hits the following categories:

  1. Vegetables - Lots! - Bell pepper, onion, olives, sweet potatoes, garlic, stewed tomatoes

  2. Beans - Chickpeas

  3. Whole Grains - Whole grain of choice

  4. Fruit - Optional - Fruity pico de gallo as a side

Click here to see the recipe I used.

Dr. Greger Dinner Recipe Ideas (5)

Vegan Cuban Black beans and Rice

This dish is also incredible. Full of beans, spices, herbs, whole grain rice, and vegetables. Serve with fruit-based pico de gallo if you were lacking fruits as well! This hearty mix will warm your heart, satisfy your belly, and check off quite a few boxes from your Daily Dozen.

The following categories are:

  1. Beans - Black Beans

  2. Vegetables - Green peppers and onions

  3. Whole Grains - Brown rice or other grains

  4. Fruit - Optional - If served with fruit pico de gallo

Check out the Vegan Cuban black beans and rice recipe here.

Dr. Greger Dinner Recipe Ideas (6)

Dr. Greger dinner Recipe inspiration

I hope these recipes helped you see how easy it can be to tick off a bunch of categories with a simple dinner meal. Don’t forget to pack in a lot of grains, fresh, veggies, and fruits throughout your morning and mid-day. If you do, dinner will come together extremely easily.

I recommend looking at different international dishes to continue to get new inspiration on different ways to eat a delish mix of grains, beans, herbs, vegetables, and spices.

Good luck with all your eating goals!

Dr. Greger Dinner Recipe Ideas (7)

The Tales, Meal Prep Ideas

Ally Fellas

Dr. Greger Dinner Recipe Ideas (2024)

FAQs

What are Dr Michael Greger's daily dozen? ›

Each day, I recommend a minimum of three servings of beans (legumes), one serving of berries, three servings of other fruits, one serving of cruciferous vegetables, two servings of greens, two servings of other veggies, one serving of flaxseeds, one serving of nuts and seeds, one serving of herbs and spices, three ...

How many calories are in a daily dozen? ›

How many calories are in the Daily Dozen? The Daily Dozen averages about 1,200 calories, but given the wide array of food choices in each category, it can range anywhere from 800-1800.

What is the one meal a day eating window? ›

A Quick Review

The OMAD diet is an extreme intermittent fasting method that restricts your eating periods to only one hour per day. Some evidence suggests that prolonged periods of not eating might result in weight loss. Still, experts say that this type of intermittent fasting may result in fatigue and severe hunger.

What does Dr Greger recommend? ›

Dr. Michael Greger has dedicated his career to studying how lifestyle choices can help us live longer. As well as eating a whole-food plant-based diet, he takes supplements daily. These include vitamin B12, which he recommends anyone following a plant-based diet take.

How do you eat Dr Greger's Daily Dozen? ›

Here's his Daily Dozen checklist:
  1. Beans, 3 servings. That includes all sorts of beans like lentils, black-eyed peas, navy beans, chickpeas and so on. ...
  2. Berries, 1 serving. ...
  3. Other fruits, 3 servings. ...
  4. Cruciferous vegetables, 1 serving. ...
  5. Greens, 2 servings. ...
  6. Other vegetables, 2 servings. ...
  7. Flaxseeds, 1 serving. ...
  8. Nuts and seeds, 1 serving.
Jan 29, 2021

How to consistently eat 3,500 calories a day? ›

Eat more frequently: Rather than eating 3 large meals, try eating 5-6 smaller meals throughout the day to increase your calorie intake. Choose calorie-dense foods: Foods that are high in calories, such as nuts, dried fruit, cheese, and avocado, can help you reach your daily calorie goal.

What are Dr Greger's 21 tweaks? ›

21 weight-loss boosters, according to Dr. Greger
  • Drink water before every meal.
  • Eat low-calorie food, such as celery, before every meal.
  • Add 2 teaspoons of vinegar to every meal.
  • Think about the food you eat, don't be distracted.
  • Chew more thoroughly, eat slowly and take short breaks so your meal lasts at least 20 minutes.

Is brown rice a whole grain? ›

Brown rice is a whole grain, consisting of three parts: a fibrous outer layer (called the germ), a middle layer (the bran) and a starchy center (the endosperm). White rice is basically a processed version of brown rice.

What is the benefit of the daily dozen? ›

Benefits of Using the Daily Dozen App

Increased Energy - By consuming nutrient-dense foods and exercising regularly, you'll likely experience increased energy levels throughout the day. Better Digestion - The fiber-rich foods in the Daily Dozen checklist can help support healthy digestion and prevent constipation.

How much does Dr Greger app cost? ›

Greger, providing free daily updates on the latest in nutrition research via bite-sized videos. He has nearly a thousand videos on every aspect of healthy eating, with new videos and articles uploaded every day. Like this app, everything on the website is both free of ads and free of charge.

What is a daily dozen? ›

The book includes his nutrition framework, the Daily Dozen, which is a list of essential plant foods you should eat every day for optimum health and well-being.

What is a serving of daily dozen? ›

Dr Greger's Daily Dozen is available as a free app on iphone and android. Serving = 1 cup raw or 1/2 cup cooked broccoli, cauliflower, cabbage, brussel sprouts, kale, collards, etc. Serving = 1 c.

How do you use daily dozen? ›

The Daily Dozen is meant to serve as an aspirational minimum, so feel free to add even more whole, plant-based foods throughout your day. Taking part in the Daily Dozen Challenge is as simple as picking a day to eat the Daily Dozen and documenting it on social media.

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