Daily Dozen Challenge

Welcome to the Daily Dozen Challenge! Our goal is to inspire and empower people to adopt lifestyle habits to better enjoy longer, healthier lives. We hope you’ll join us in the evidence-based nutrition revolution!

The Challenge is based on the Daily Dozen, first introduced in the New York Times best-seller How Not to Die. Dr. Greger developed the Daily Dozen using the best available balance of evidence from scientific nutrition research. Rather than being a meal plan or diet in itself, the Daily Dozen is to be used as a checklist to inspire you to include some of the healthiest of healthy foods in your everyday routine and encourage you to design more balanced meals. 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. Share your Challenge experience with your friends and family to help inspire them to include plant-based foods into their meals! Together, we can help encourage more people to adopt healthier lifestyle habits.

How to Participate

Plan Your Challenge

Pick a day to eat the Daily Dozen. Download our free Daily Dozen app that features the checklist, as well as these valuable tools to help you prepare for a successful challenge: The Evidence-Based Eating Guide, Daily Dozen Meal Planning Guide, and Daily Dozen Digest.

Take the Challenge

Pick a day to eat the Daily Dozen. Download our free Daily Dozen app that features the checklist, as well as these valuable tools to help you prepare for a successful challenge: The Evidence-Based Eating Guide, Daily Dozen Meal Planning Guide, and Daily Dozen Digest.

Post your Challenge pictures or videos on social media

Share your Daily Dozen Challenge experience to inspire and motivate others, and use the hashtag #DailyDozenChallenge to build the community of participants.

Encourage others to take the challenge, too

The more, the merrier! Challenge others to take part in the Daily Dozen Challenge. Help spread the word!

See the video Dr. Greger’s Daily Dozen Checklist for more information on what recommendations are part of the Daily Dozen. For even more inspiration, check out past challenges on our YouTube playlist.

See the video Dr. Greger’s Daily Dozen Checklist for more information on what recommendations are part of the Daily Dozen. For even more inspiration, check out past challenges on our YouTube playlist.

Helpful Resources

The Daily Dozen

Having the checklist handy can help you track your progress throughout the day. Download our free Daily Dozen app, available for both iPhone and Android, which features the checklist, or the free PDF on this page.

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Daily Dozen Infographic

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Picture of the Daily Dozen App

Our free Daily Dozen app

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Guides and Handouts

Need additional support for your Challenge? Download our free guides to help you learn more about the Daily Dozen. We’ll walk you through the steps for incorporating the checklist into your meal planning and give you strategies to help you build more healthful eating habits.

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Evidence-Based Eating Guide

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Picture of the Daily Dozen Meal Planning Guide

Daily Dozen Meal Planning Guide

Download
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Daily Dozen-Inspired Recipes

The How Not to Die Cookbook and The How Not to Diet Cookbook are packed with Daily Dozen-inspired recipes, and our recipe page includes even more whole food, plant-based recipes. Get in the kitchen and Do the Dozen with ease!

Get Cooking Picture of The How Not to Die Cookbook

Daily Dozen Digest

Join us for 11 weeks of Daily Dozen support emails to help your Challenge experience. Each week, we will send you an email with tips, tricks, facts, and tasty recipes to help you incorporate some of the healthiest of healthy foods into your daily routine.

Sign Up

Spotlight Challenges

For inspiration on how to Do the Dozen, check out these videos:

If you’ve found our Daily Dozen resources to be helpful for your health journey, please consider donating to help us continue to create more materials like these.

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