The Blueprint Diet through the Lens of Dr. Greger's Daily Dozen
Check Off Your Daily Dozen with Super Veggie and Nutty Pudding
Super Veggie is a nutrient-packed dish created by Bryan Johnson's Project Blueprint. It's designed to be a convenient and delicious way to consume a significant portion of the daily recommended intake of vegetables and other essential nutrients.
What is the Daily Dozen?
The Daily Dozen is a set of evidence-based dietary recommendations developed by Dr. Michael Greger. It is a checklist to inspire you to include some of the healthiest foods in your diet for optimal health and longevity. These include:
| Daily Dozen Category | Servings Recommended |
|---|---|
| Green leafy vegetables | 2 |
| Cruciferous vegetables | 1 |
| Other vegetables | 2 |
| Berries | 1 |
| Fruits | 3 |
| Beans | 3 |
| Whole grains | 3 |
| Nuts and seeds | 1 |
| Flaxseed | 1 |
| Beverages (water, tea, coffee) | 60 oz |
| Spice or herb | 1 |
| Exercise | Daily |
Super Veggie and the Daily Dozen
By consuming Super Veggie daily, you can check off several items from your Daily Dozen list:
- Cruciferous vegetables: Broccoli counts as your daily serving of cruciferous vegetables.
- Beans: Black lentils provide one serving of beans.
- Other vegetables: Cauliflower and mushrooms contribute two servings of other vegetables.
- Spice or herb: Cumin adds a flavorful dose of spice.
- Nuts and seeds: Hemp Seeds, rich in healthy fats and proteins
| Daily Dozen Category | Super Veggie Ingredient | Nutritional Benefits |
|---|---|---|
| Beans | Black Lentils | A great source of protein and fiber |
| Cruciferous Vegetables | Broccoli, Cauliflower | High in vitamins, minerals, and antioxidants |
| Other Vegetables | Mushrooms, Garlic | Immune-supporting, anti-inflammatory |
| Herbs and Spices | Ginger, Cumin | Anti-inflammatory, digestive properties |
| Nuts and Seeds | Hemp Seeds | Rich in healthy fats and proteins |
| Beverages | Lime Juice | Adds a fresh, tangy taste |
Let’s not forget about Nutty Pudding
As everyone’s favorite dish in the blueprint diet, Nutty pudding is made with:
- Macadamia Nut Milk: Creamy, rich in minerals.
- Macadamia Nuts: Heart-healthy fats, fiber, and minerals.
- Walnuts: Omega-3s for brain health.
- Chia Seeds: Fiber, protein, omega-3s, boosts satiety and digestion.
- Flaxseed: Omega-3s for brain & heart.
- Brazil Nut: World's richest selenium source for thyroid and immunity.
- Cocoa Flavanols: Antioxidants for blood flow, inflammation, & cognition.
- Sunflower Lecithin: Smooth texture, choline for brain and cell function.
- Ceylon Cinnamon: Blood sugar & inflammation support
- Berries: Antioxidant powerhouses, fiber and vitamin C boost.
- Cherries: Antioxidants and inflammation fighters, may improve sleep.
- Pomegranate Juice: Antioxidants for heart and inflammation, refreshing tartness.
Nutty Pudding and the Daily Dozen
Another 5 items are checked with eating nutty pudding daily.
| Daily Dozen Category | Nutty Pudding Ingredient | Nutritional Benefits |
|---|---|---|
| Nuts and Seeds | Macadamia Nuts, Walnuts | Heart-healthy fats, Omega-3s, fiber |
| Chia Seeds, Flaxseed | Fiber, protein, Omega-3s | |
| Brazil Nut | Rich in selenium for thyroid and immunity | |
| Berries | Berries (various types) | Antioxidants, fiber, vitamin C |
| Other Fruits | Cherries, Pomegranate Juice | Antioxidants, may improve sleep and heart health |
| Beverages | Macadamia Nut Milk | Creamy texture, minerals |
| Herbs and Spices | Ceylon Cinnamon | Blood sugar & inflammation support |
Super Veggie & Nutty Pudding vs. The Daily Dozen
So, how are we doing so far?
| Daily Dozen Category | Serving Size | Super Veggie | Nutty Pudding | Checked? | Servings Covered |
|---|---|---|---|---|---|
| Beans | 3 servings (e.g., ½ cup cooked beans) | ✓ | ✓ | 1.5 | |
| Berries | 1 serving (e.g., ½ cup fresh/frozen) | ✓ | ✓ | 1 | |
| Other Fruits | 3 servings (e.g., 1 medium fruit) | ✓ | ✓ | 1+ (depends on quantity) | |
| Cruciferous Vegetables | 1 serving (e.g., ½ cup chopped) | ✓ | ✓ | 1 | |
| Greens | 2 servings (e.g., 1 cup raw) | 0 | |||
| Other Vegetables | 2 servings (e.g., ½ cup nonleafy) | ✓ | ✓ | 2 | |
| Flaxseeds | 1 serving (e.g., 1 tbsp ground) | ✓ | ✓ | 1 | |
| Nuts and Seeds | 1 serving (e.g., ¼ cup nuts) | ✓ | ✓ | ✓ | 1+ |
| Herbs and Spices | 1 serving (e.g., ¼ tsp turmeric) | ✓ | ✓ | 1 | |
| Whole Grains | 3 servings (e.g., ½ cup hot cereal) | 0 | |||
| Beverages | 60 oz per day | ✓ | ✓ | Partial | |
| Exercise | Once per day | 0 |
What’s left to Complete the Daily Dozen?
- Greens: Incorporate more leafy greens like spinach, kale, and swiss chard into your meals. Greens are packed with vitamins, minerals, and fiber, making them essential for a balanced diet.
- Whole grains: Include brown rice, quinoa, or whole-wheat bread in your third meal. These grains are a great source of fiber and essential nutrients.
- Exercise: Aim for 90 min. moderate or 40 min. vigorous exercise daily. Or follow Bryan’s blueprint exercise.
There you go, no wonder Bryan eats Super Veggie and Nutty Pudding everyday. These two meals perfectly align the principles of 'Don't Die' and 'How Not to Die'.