Meal Prep With Dr Greger's Daily Dozen

We always love to get Dr. Gerger’s daily dozen into our bodies each and every day! We truly believe this regimen is why we are so successful with our weight loss and health. Meal prepping is so beneficial in so many ways and so easy to do with a plant based/vegan lifestyle. Please check out ‪@NutritionFactsOrg‬ for all of this information plus many more useful information on a plant based diet. You can also visit Dr. Greger’s website www.nutrtionfacts.org

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Dr. Greger’s Daily Dozen for meal prep, health and weight management:

Beans - 3 servings
Fruits - 3 servings
Greens - 2 servings
Flaxseed - 1 serving
Whole Grains - 3 servings
Berries - 1 serving
Cruciferous - 1 serving
Vegetables - 2 servings
Nuts - 1 serving
Spices - 1 serving
Beverages - 1750ml per day
Exercise - Once per day, your choice of exercise!

For weight loss, I personally use the following servings:

Beans - 1-2 servings
Fruits - 1 servings
Berries - 1 serving
Greens - 2 servings
Flaxseed - 1 serving
Whole Grains - 1-2 servings
Cruciferous - 1 serving
Vegetables - 1 serving
Nuts - 1 serving
Spices - 1 serving
Beverages - 2000ml (2 liters) per day
Exercise - I try to do beginner yoga 2-3 times a week, I like to get out for a 20 min walk at least 3 times a week and also do resistance training with my resistance bands at home 2-3 times a week. I have not yet gone to a gym for weight training however it’s on my bucket list to try out someday soon.

For our roasted veggies we used the following, however feel free to use whatever veggies you love and have on hand, cutting the cruciferous veggies long beforehand to let the sulfloraphane release:

Red cabbage sliced
Sweet potato diced
Brussels sprouts cut in half
Cauliflower chunks
Red Onion chunks
3 Whole garlic bulbs

Place all veggies in a bowl except for the whole garlic bulbs, add a couple Tbsp of olive oil and your favourite spices. We used Garlic powder, onion powder, smoked paprika, salt and pepper. Roughly 1 tsp of each. Place on a parchment lined baking sheet. Pour a drizzle of olive oil over top of the whole garlic bulbs. Place in 400 degree F oven for roughly 45 min.

We also baked at the same time some whole sweet potatoes to bake as well for another meal prep option to easily heat up the baked potato and add Hummus, hemp, green onions, salt and pepper over top of them with a drizzle of olive oil. Here is the video link for this most amazing recipe:    • Trying PURPLE Sweet Potatoes For The First...  

Fried or baked chickpeas:

Rinse off chickpeas and pat dry
Add to a frying pan with a bit of avocado or olive oil or mix all ingredients below in a bowl, or add olive oil and spices to them and bake in the oven on 400 degrees F for 20-25 min or until roasted flipping half way through.
In a frying pan, add oil and let heat up then add chickpeas
Let cook for a few minutes
Add your favourite spices
We used the following - 1 tsp of each:Onion powder, Garlic powder, Oregano & Smoked paprika
Pinch of red pepper flakes
Salt and Pepper to taste

Lemon Garlic Tahini Sauce:
1/4 cup tahini
2 Tbsp lemon juice
2 Tbsp water
1 garlic clove
pinch of salt

Place 1/4 cup of tahini in a small bowl
add 1 Tbsp of lemon juice, 1 Tbsp of water, 1 grated garlic clove and a pinch of salt
stir until it's very thick and mixed well
now add the other Tbsp of water and lemon juice
It's magical and taste so delicious over a roasted veggie and grain plate.

Maple Candied Pecans:

I cup of whole pecans
2 Tbsp maple syrup
pinch of cayenne pepper

Toast pecans in a frying pan for 2-3 min stirring often so they do not burn
Once toasted, add 2 Tbsp of maple syrup and a pinch of cayenne
Stir and combine and let cool off for a bit, then place in the fridge for you to enjoy over a roasted veggie and grain plate.

Here is a link to our video where we make our delicious Hummus:    • Instant Pot Chickpeas, Hummus, and More!  

Here is a link to our amazing savoury oats video:    • A MUST try Vegan SAVOURY OAT BREAKFAST!!  

#veganmealprep #dailydozen #plantbased #cooking #vegandiet