by 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.
Table of Contents
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.
Ingredients:
- 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)
Instructions
Cook the vegetables:
- Weigh the broccoli, cauliflower, and mushrooms.
- Place the broccoli, cauliflower, mushrooms, garlic, and ginger root in a pot of boiling water.
- Boil for 7-9 minutes, or until the vegetables are tender. Steaming is also acceptable.
Cook the lentils:
- Bring a pot of water to a boil.
- Add the lentils and reduce heat to low.
- Cook for 18-20 minutes, or until the lentils are al dente.
- Drain the lentils and rinse them under cold water.
Blend the vegetables and lentils:
- In a high-speed blender, combine the cooked lentils, cooked vegetables, cumin, apple cider vinegar, and lime juice.
- Blend until the mixture is smooth and thick.
Thin the soup (optional):
- If the soup is too thick, add some of the vegetable cooking water or steaming water to thin it out.
- Taste and adjust seasonings as desired.
Serve and garnish:
- Pour the soup into bowls and top with hemp seeds.
- Drizzle with extra virgin olive oil and sprinkle with dark chocolate shavings (optional).
Tips:
- For a smoother soup, remove the skin from the ginger root before blending.
- If you don’t have a high-speed blender, you can use a food processor or mash the vegetables with a potato masher.
- You can also add other vegetables to the soup, such as carrots, zucchini, or spinach.
- To add more protein, you can add a scoop of protein powder to the soup.
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.
Ingredients:
- 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)
Instructions:
- Choose your desired consistency: Pour 50-100 mL of macadamia nut milk into a blender. The amount of milk you use will determine the consistency of the pudding. For a thinner pudding, use more milk. For a thicker pudding, use less milk
- Add the nuts and seeds: Add the ground macadamia nuts, ground walnuts, chia seeds, and ground flaxseed to the blender.
- Add the remaining ingredients: Add the cocoa flavanols, sunflower lecithin, cinnamon, cherries, half of the berries, and pomegranate juice to the blender.
- Blend until smooth: Blend the mixture on high for 3-4 minutes, or until it is smooth and creamy.
- Taste and adjust: Taste the pudding and adjust the sweetness to your liking. You can add more cocoa flavanols for a richer chocolate flavor, or you can add more sweetener, such as trehalose or Manuka honey.
- Pour into a dish: Pour the pudding into a serving dish.
- Top with berries and pea protein (optional): Add the remaining berries to the top of the pudding. If desired, add 30-60 grams of pea protein powder for an extra boost of protein.
Tips:
- 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.
Ingredients:
- 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
Instructions:
Prepare the beets:
- Trim and clean the beets.
- Boil the beets in water until they can be easily pierced with a fork.
- Drain the beets and, while still warm, peel off the skin under running water.
- Set the peeled beets aside in a bowl.
Blanch the asparagus:
- Fill a bowl with ice water.
- Bring a large saucepan of water to a boil.
- Cut the asparagus spears into 1-inch pieces.
- Add the asparagus spears to the boiling water and cook for 4 minutes, or until tender but still slightly crisp.
- Immediately transfer the cooked asparagus to the ice bath to stop the cooking process.
- Drain the asparagus and pat dry with paper towels.
Make the shallot vinaigrette:
- In a dry skillet over medium heat, toast the mustard seeds for 1 minute.
- Add the sliced shallot and ¼ cup of water to the skillet.
- Cook until the shallots are translucent, adding more water if needed.
- In a small bowl, whisk together the balsamic vinegar and Dijon mustard until well combined.
Assemble the salad:
- Once the beets and asparagus have cooled to room temperature, chop them into bite-sized pieces.
- Add the chopped beets, asparagus, and arugula to a large bowl.
- Pour the shallot vinaigrette over the salad and toss gently to coat.
- Sprinkle the slivered almonds over the salad.
Tips:
- 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
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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