Bryan Johnson’s Blueprint Meal Preparation: A Journey to Optimal Nutrition and Longevity


Bryan Johnson’s Blueprint project is a comprehensive plan to extend human lifespan. It focuses on three key areas, notably nutrition, lifestyle, and technology. His meal plan includes supper veggie, nutty pudding, a variety of nutrient-rich meal, and extra virgin olive oil.

Bryan Johnson, an American entrepreneur and biohacker, has embarked on a remarkable quest to challenge the status quo of aging and extend human lifespan. His unwavering belief in the power of science and technology has led him to develop a comprehensive blueprint for optimal nutrition and longevity.

At the heart of Johnson’s blueprint lies a meticulously crafted meal preparation plan, designed to provide his body with the precise balance of nutrients it needs to thrive. This plan, which revolves around three core meals, is based on cutting-edge scientific research and is continuously refined as new evidence emerges.


Super Veggie: A Nutrient-Dense Powerhouse

The first meal, aptly named “Super Veggie,” is a nutrient-rich blend of black lentils, broccoli, cauliflower, mushrooms, garlic, ginger, lime, cumin, apple cider vinegar, and hemp seeds. This combination provides an abundance of essential vitamins, minerals, antioxidants, and fiber, all of which play crucial roles in maintaining optimal health.


  • 45 grams dry black lentils (approximately 150 grams cooked)
  • 250 grams broccoli (including the head and stalk)
  • 150 grams cauliflower
  • 50 grams shiitake or maitake mushrooms
  • 1 clove garlic
  • 3 grams ginger root
  • 1 lime
  • 1 tablespoon dried cumin
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon hemp seeds
  • 1 tablespoon extra virgin olive oil (optional)
  • 1 tablespoon 100% dark chocolate shavings (optional)

Nutty Pudding: A Satisfying and Nutritious Treat

The second meal, “Nutty Pudding,” is a delectable and nutritious treat that delivers a powerhouse of nutrients, including macadamia nut milk, macadamia nuts, walnuts, chia seeds, flaxseeds, Brazil nuts, dark chocolate, sunflower lecithin, cinnamon, blueberries, raspberries, strawberries, cherries, and pomegranate juice. This carefully curated blend provides a rich source of healthy fats, fiber, protein, and antioxidants.


  • 50-100 mL macadamia nut milk
  • 3 tablespoons ground macadamia nuts
  • 2 teaspoons ground walnuts
  • 2 tablespoons chia seeds
  • 1 teaspoon ground flaxseed
  • ¼ brazil nut
  • 1 tablespoon dark chocolate or cocoa flavanols
  • 1 teaspoon sunflower lecithin
  • ½ teaspoon Ceylon cinnamon
  • ½ cup blueberries, raspberries, or strawberries (your choice)
  • 3 cherries
  • 2 ounces pomegranate juice
  • 30-60 grams pea protein (optional)
  • 1 tablespoon trehalose (optional)
  • 1 tablespoon Manuka honey (optional)


  • For a smoother pudding, make sure the nuts and seeds are ground finely.
  • If you don’t have a high-speed blender, you can use a food processor, but the pudding may not be as smooth.
  • You can store the pudding in the refrigerator for up to 5 days.
  • This pudding is a great source of healthy fats, fiber, and protein. It is also a good way to get your daily dose of antioxidants.

Third Meal: A Variety of Nutrient-Rich Options

The third meal offers a variety of nutrient-rich options, allowing for customization and individual preferences. Examples include the “Asparagus Almond Beet Salad,” a vibrant and flavorful dish packed with vitamins, minerals, and antioxidants, and the “Lentil Soup with Tomatoes and Greens,” a hearty and wholesome meal that provides a wealth of fiber and protein.


  • Beets: 500 grams (approximately 2-3 medium-sized beets)
  • Asparagus: 300 grams (approximately 1 bunch)
  • Almonds, slivered: 21 grams (approximately ¼ cup)
  • Arugula: 1 cup
  • Shallot: 1 large
  • Balsamic vinegar: 3 tablespoons
  • Dijon mustard: 3 tablespoons
  • Mustard seeds: 1 tablespoon


  • For a more flavorful salad, marinate the beets in balsamic vinegar for at least 30 minutes before using.
  • If you don’t have slivered almonds, you can chop whole almonds into smaller pieces.
  • You can add other ingredients to the salad, such as crumbled goat cheese or toasted walnuts.

Extra Virgin Olive Oil: A Cornerstone of Health

Extra Olive Oil Bryan Johnson

In addition to these core meals, Johnson emphasizes the importance of extra virgin olive oil (EVOO) in his blueprint. He meticulously selects the highest quality EVOO, ensuring that it meets stringent criteria for purity and potency. EVOO is known for its abundance of health-promoting compounds, including polyphenols, which play a role in reducing inflammation, protecting against chronic diseases, and promoting overall well-being.

A Blueprint for a Healthier Future

Bryan Johnson’s blueprint meal preparation is a testament to his unwavering commitment to optimizing human health and longevity. By meticulously crafting meals based on cutting-edge scientific research and incorporating the highest quality ingredients, Johnson is paving the way for a future where aging is not a limiting factor but rather an inevitable aspect of a long and healthy life.


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