Daily operational checklist

The 6 Checks

A minimum baseline, not a ceiling. Aim for 100% on home-cooking days and 80% on travel days.

Today's score (6 food checks + flax + rules)

0 / 8

0 day streak

Progress saves locally and resets by date key.

Greens
2+ cups raw or 1 cup cooked
Most nutrient-dense food; Esselstyn has patients chew greens 6x/day. Beans/Lentils
1.5 cups cooked
The anchor food across Blue Zones and whole-food plant-based frameworks. Berries
1/2 cup
Highest antioxidant fruit category; separate Daily Dozen checkbox. Cruciferous
1 serving
Broccoli, cabbage, cauliflower, kale, and friends. Sulforaphane support. Onions/Garlic
Generous use
Organosulfur compounds; Fuhrman G-BOMBS priority. Mushrooms, cooked
1/2 cup cooked
Ergothioneine and immune support. Always cook mushrooms. Ground flaxseed
1 tablespoon
Omega-3 insurance; must be ground fresh. The 3 rules
No oil. No boxes. No shaker.
The boundaries that separate supravegan from standard veganism.

The checks in detail

Greens

2+ cups raw or 1 cup cooked

Most nutrient-dense food; Esselstyn has patients chew greens 6x/day.

Beans/Lentils

1.5 cups cooked

The anchor food across Blue Zones and whole-food plant-based frameworks.

Berries

1/2 cup

Highest antioxidant fruit category; separate Daily Dozen checkbox.

Cruciferous

1 serving

Broccoli, cabbage, cauliflower, kale, and friends. Sulforaphane support.

Onions/Garlic

Generous use

Organosulfur compounds; Fuhrman G-BOMBS priority.

Mushrooms, cooked

1/2 cup cooked

Ergothioneine and immune support. Always cook mushrooms.

Ground flaxseed

1 tablespoon

Omega-3 insurance; must be ground fresh.

The 3 rules

No oil. No boxes. No shaker.

The boundaries that separate supravegan from standard veganism.