Hello and welcome aboard!
The best greens/fruits/veggies are on this awesome color coded list-
http://www.beautifuldragons.com/Nutrition.html. I call it the "beardie nutrition bible" lol
And unless there is a medical reason for witholding food (like fasting before a glucose test or something), beardies should be fed daily. At your dragon's age, he should be getting as many appropriately-sized live feeders as he can eat in a 10-15 minute period, two or three times a day. (I can't remember if it's two or three times per day at one year old). For his live feeders you can use crickets, silkworms, Phoenix worms/Reptiworms/Calciworms, dubia roaches, and a few others. Make sure whatever bugs you give him are no longer than the space between your dragon's eyes. But never mealworms! They don't have much nutrition and are pretty notorious for causing impaction in beardies. :?
What most owners do is give their dragon a "salad" of greens & veggies in the morning, and leave it in their tank all day. The bug feedings don't need to be evenly spaced throughout the day, but dragons do need at least 2 hours of basking time to digest their food before bedtime