This July, I'm challenging myself (and you!) to do the Daily Dozen Challenge!
It's been a goal for me to start moving into a more whole food plant based eating style and I've been transitioning myself slowly over time. I'm still not eating 100% vegan but many, if not most, of my meals are fully vegan. So starting Monday, July 1st, I'm challenging myself to spend the entire month eating whole food plant based and oil free using the Daily Dozen app as my guide.
If you haven't heard of the Daily Dozen app, you can read more about it at NutritionFacts.org. The idea is that there are 12 elements of food and exercise that should be part of your daily routine. The 12 elements are beans, berries, other fruits, cruciferous veggies, greens, other veggies, flaxseeds, nuts/seeds, spices (specifically turmeric), whole grains, water/hydrating beverages, and finally exercise. This may seem like a lot to try to remember to have in a day, so the app provides an easy checklist for keeping track of what you've consumed.
I've been testing it out here and there to see if its doable to get all the boxes checked for a day and YES! It's actually quite easy to get all these elements into the day as long as you put a little thought into what you've had and what you are missing. And getting in the minimum amount of all these foods was more than enough food for me. But the beauty of whole food plant based eating is that if you are still hungry - eat more whole foods! The app and the challenge isn't a maximum amount, but a guide to make sure you are getting AT LEAST this amount in your day for optimal health.
Let's look at what a sample day could be:
Oatmeal with banana peanut butter and flaxseed with a turmeric latte
1 grain, 1 other fruit, 1 nut/seed, 1 flaxseed, 1 spice - 5 boxes checked!
Spinach and quinoa salad with chickpeas and strawberries with an oil free balsamic
2 greens, 1 grain, 1 bean, 1 berries - 5 boxes checked!
Hummus with cucumber and an orange
1 bean, 1 other veggie, 1 other fruit - 3 boxes checked!
Tofu stir fry with brown rice broccoli mushrooms and bell peppers with watermelon as the dessert
1 bean, 1 grain, 1 cruciferous veggie, 1 other veggie, 1 other fruit - 5 boxes checked!
See! Wasn't that easy?
Follow along on Facebook and Instagram where I'll be posting my meals to inspire you and keep me accountable!