Decoding Bryan Johnson's Blueprint: A Deep Dive into His Diet and Recipes

Bryan Johnson, an entrepreneur who sold Braintree for $800 million, is investing \$2 million annually into a project called "Blueprint," an algorithm-driven approach to reverse his biological age. Overweight, depressed, and borderline suicidal, he embarked on a journey of self-improvement, beginning with eliminating self-destructive behaviors. This includes overeating, poor dietary choices, inconsistent sleep patterns, and excessive alcohol consumption. In 2021, he reduced his epigenetic age by 5.1 years in 7 months (a world record). His ambitious goal: to regain the vitality of an 18-year-old. This article explores the dietary aspect of Johnson's Blueprint, examining his vegan-leaning diet, daily routine, specific recipes, and the science (or perceived science) behind his choices.

Blueprint Overview

Johnson's Blueprint is an algorithm to run his body. He doesn't make any decisions. He measures all 70+ organs through hundreds of tests & they govern his behavior. 30 doctors study the literature and test it on him. Bryan Johnson created Project Blueprint to be an algorithm to run his body.

After selling Braintree for $800 million, Johnson found himself struggling with his health. He was 50 lbs overweight, depressed, and borderline suicidal. He started with the basics. He stopped committing self-harm. Stop: Overeating, Eating poorly, Skipping sleep, Drinking too much.

The Algorithm-Driven Life

Bryan Johnson doesn't rely on intuition or cravings. His life is meticulously governed by data. He measures all 70+ organs through hundreds of tests & they govern his behavior. Over 30 doctors study the literature and test it on him. An algorithm dictates his behaviors, guiding his diet, sleep, and exercise regimens.

Veganism with a Twist

Bryan Johnson is vegan (except for collagen peptides) by choice (moral and ethical reasons), not necessity, so feel free to add meat to any dish. His head doctor, Oliver Zolam, and son, Talmage Johnson, do blueprint with meat. Bryan has said before that "we are baby steps away from creating super intelligence and I hope that compassion is a scaling law of intelligence." to explain his veganism.

Read also: The transformation of Magic Johnson

Daily Regimen

Bryan focuses on a strict daily diet plan. Daily he eats: in a 6-8 hour window, 1,977 calories, 100+ pills, and 3 meals that are vegan. This is a ~24% caloric restriction. Total Food Cost: $44.91 / day.

The Blueprint Diet: A Closer Look

Johnson's diet is a cornerstone of his Blueprint project, characterized by caloric restriction, veganism (with a minor exception), and a regimented eating schedule.

Caloric Restriction and Veganism

Johnson adheres to a ~24% caloric restriction. His daily intake is capped at 1,977 calories, consumed within a 6-8 hour window. He follows a vegan diet for ethical reasons, although he does consume collagen peptides. Bryan is vegan (except for collagen peptides) by choice (moral and ethical reasons), not necessity, so feel free to add meat to any dish. His head doctor, Oliver Zolam, and son, Talmage Johnson, do blueprint with meat. Bryan has said before that "we are baby steps away from creating super intelligence and I hope that compassion is a scaling law of intelligence." to explain his veganism.

Daily Pillars

Bryan Johnson's daily routine includes: In a 6-8 hour window, 1,977 calories, 100+ pills, 3 vegan meals, and a ~24% caloric restriction.

Bryan Johnson's Recipes

Bryan Johnson's diet includes a variety of very specific recipes.

Read also: Weight Loss Secrets

Wake Up Drink: Green Giant

This concoction serves as Johnson's morning beverage.

Ingredients:

• 20 oz of Water
• Spermidine, 2 tbsp Chlorella
• 7.6 g Amino Complex (Lemon)
• 2.5 g Creatine
• 20 g Collagen Peptides
• 500 mg Cocoa Flavanols
• 1 tsp Ceylon Cinnamon

Cost: \$9.91

First Meal: Super Veggie

This meal is packed with nutrients from various vegetables and legumes.

Ingredients:

• 45 g Dry, ~150 g Cooked Black Lentils
• 250 g Broccoli (Head & Stalk)
• 150 g Cauliflower
• 50 g Shiitake or Maitake Mushrooms
• 1 Clove Garlic
• 3 Ginger Roots
• 1 Lime
• 1 tbsp Cumin
• 1 tbsp Apple Cider Vinegar
• 1 tbsp Hemp Seeds
• Dark Chocolate After Prep, 1 tbsp EVOO (+120 Calories)

Cost: \$11

Instructions:

1. Weigh vegetables.
2. Place broccoli, cauliflower, mushrooms (maitake or shiitake), ginger, and garlic in boiling water.
3. Boil until tender (7 - 9 min). Steaming is also acceptable.
4. Lentils: bring the water to boil in a medium saucepan. Add lentils. Reduce heat to low and cook uncovered for 18 - 20 or minutes until "al dente". Place in a colander to drain and rinse under cold water.
5. You can choose to blend or keep whole pieces.
6. Blend in a high-speed blender place 1 tbsp of dried cumin, 1 tbsp of apple cider vinegar, 1 fresh lime, cooked black lentils, the strained cooked vegetables, and blend until it becomes a thick soup. Can also serve as the picture above.
7. If needed, add some of the vegetable water (or steaming water) to thin out the texture.
8. Top with hemp seeds.

Second Meal: Nutty Pudding

This pudding provides a combination of nuts, seeds, and berries.

Read also: The Hoxsey Diet

Ingredients:

• 50-100 ml Macadamia Nut Milk
• 3 tbsp Ground Macadamia Nuts
• 2 tsp of Ground Walnuts
• 2 tbsp Chia Seeds
• 1 tsp of Ground Flaxseed
• ¼ Brazil Nut
• 1 tbsp Dark Chocolate
• 1 tsp Sunflower Lecithin
• ½ tsp Ceylon Cinnamon
• ½ cup Berries
• 3 Cherries
• 2 oz Pomegranate Juice
• 1 tbsp Dark Chocolate

Cost: \$11

Instructions:

1. Add 50 - 100 mL Almond / Macadamia Milk based upon desired consistency.
2. Add walnuts, macadamia nuts, ground flax seeds (highest nutritional value to buy seeds and grind).
3. Add cocoa, sunflower lecithin, cinnamon.
4. Add 3 cherries, 1/2 cup of berries (save half for topping) and pomegranate juice.
5. Mix on high for 3 or 4 minutes.
6. Pour into a dish.
7. Let sit, then add the rest of the berries.
8. Typically will also add 30 - 60 grams of pea protein.

Third Meal: Varies

All recipes 500 calories. Recipes for these options are below.

The third meal varies, offering a range of options, all around 500 calories. These include:

• Buddha Bowl
• Roasted Veggie Lettuce Wraps
• Blood Orange + Fennel Salad
• Roasted Beets + Green Lentils + Wilted Chard
• Roasted Cabbage Steaks + Sweet Potato Mash
• Sweet Potato + Mushroom Toast
• Chickpea Curry Over Greens
• Beet Poke
• Collard Green Wraps + Red Pepper Dip
• Roasted Bok Choy + Japanese Sweet Potato

Cost: \$11

Buddha Bowl

Ingredients:

• 1 Japanese Sweet Potato
• ½ Head of Asparagus
• 5-6 Leaves Kale
• 1 Red Pepper
• 2 Carrots
• ¼ Cup Walnuts
• Handful of Cilantro
• Handful of Green Onions
• Lemon + Handful of Dill
• ½ Cup White Beans
• 1 tbsp Apple Cider Vinegar
• ½ tsp Cumin Seeds

Instructions:

1. Poke a few holes in the sweet potato and slightly cover with EVOO. Roast the Japanese sweet potato for 45 - 1 hour at 400 degrees. Once done roasted, pull out of the oven, cut in half and top with green onion and cilantro.
2. Once the sweet potato is done, roast the red pepper in the oven for 25 - 30 mins. Thinly slice the pepper once it’s done roasting.
3. Trim off the woody ends of the asparagus and boil 1 - inch water in a large skillet for 2 - 5 minutes.
4. Rinse and drain the white beans and squeeze 1 lemon and a handful of chopped dill.
5. Shred the carrots and massage with apple cider vinegar and cumin seeds.
6. Chop the kale, add a splash of EVOO and massage with your hands until it softens.
7. Assemble the bowl with the sweet potato, asparagus, red pepper, bean salad, kale, and shredded carrots. Top with toasted walnuts and a squeeze of lemon.

Roasted Veggie Lettuce Wraps

Ingredients:

• 1 White Sweet Potato
• 1 Small Head of Cauliflower
• 1 Bulb Fennel
• 1 White Sweet Onion
• 1 Lemon
• 1 tbsp EVOO
• 1 Small Cube Ginger
• 1 tbsp Smoked Paprika
• 1 tsp Cumin Powder
• ½ tsp Pepper
• 3 tbsp Fresh Herbs (Oregano, Thyme, Rosemary, etc)
• 1 Head Butter Lettuce
• Pomegranate Relish
  • 4 Radishes
  • ¼ cup Pomegranate Seeds
  • 1 Big Handful of Mint Leaves
  • 1 Jalapeño
  • ¼ cup Toasted Pumpkin Seeds

Instructions:

1. Chop the sweet potato, cauliflower, fennel, and white onion. Combine and place on a baking sheet. Drizzle the EVOO and squeeze the lemon on top of the veggies.
2. In a small bowl, combine the paprika, cumin powder, and pepper. Grate the ginger and add it in. Sprinkle the seasoning, ginger, and fresh herbs on top of the veggies. Give it a good toss.
3. Bake in the oven at 350°F for 45 minutes or until the veggies are tender.
4. Finely chop the radish and mint, and toss together in a small bowl with the pomegranate seeds.
5. Thinly slice the jalapeño and chop the toasted pumpkin seeds.
6. Wash the butter lettuce and lay out 6 - 8 leaves for wraps.
7. To assemble, add 1/2 cup of roasted veggies, a spoonful of the pomegranate relish, a few slices of jalapeño, and a sprinkle of toasted pumpkin seeds.

Blood Orange + Fennel Salad

Ingredients:

• 1 Blood Orange
• 1 Lemon + 1 Bulb Fennel
• ½ Red Onion + Handful of Mint
• ¼ cup Pomegranate Seeds
• 1 cup Your Choice of Greens (Kale, Spinach, Mixed Greens, Romaine)
• ¼ Toasted Slivered Almonds
• ½ cup White Beans (or a bean of your choice)
• 1 tsp EVOO

Instructions:

1. Cut the stalks off the fennel, peel off any outer layers, and thinly slice or use a mandolin. Place in a large mixing bowl and set aside.
2. Peel the blood orange and the orange pith and any white membrane. Slice the orange into chunks. Add to the bowl.
3. Thinly slice the red onion, cut the mint, and add to the bowl.
4. Lastly, top with the pomegranate seeds, toasted almonds, beans, and squeeze the juice of one lemon. Toss

Roasted Beets + Green Lentils + Wilted Chard

Ingredients:

• Roasted Beets
• Green Lentils
• Wilted Chard
• ½ cup Green Lentils
• 4 cups Rainbow or Swiss Chard
• 3 Large Beets
• 3 tbsp Walnuts
• 1 tbsp EVOO
• Handful of Fresh Herbs - Basil, Dill, Mint
• Pepper
• Chipotle Powder
• 1 tbsp Italian Seasoning

Instructions:

1. Peel the whole beets with a vegetable peeler and cut them into quarter chunks. Lay on a baking sheet, cover with 1 tbsp EVOO, and roast at 400 - 425°F in the oven for 35 - 40 minutes or until golden brown.
2. Cook the lentils - add 4 cups of water and 1 cup of lentils to a pot. Bring to a boil, reduce to a low simmer, and cook for 18 minutes. Drain & rinse. Sprinkle with Italian seasoning.
3. In a pan, sauté shallot and garlic, add a mound of chard, about 4 cups packed. Gently wilt for 1 - 4 minutes.
4. Toast the walnuts on low until browned.
5. In a bowl, combine the wilted chard, lentils, roasted beets, and toasted walnuts.
6. Toss in a handful of chopped basil or dill. And season with pepper and a dash of chipotle powder.

Roasted Cabbage Steaks + Sweet Potato Mash

Ingredients:

• ¼ head of purple cabbage
• 1 orange sweet potato
• ½ cup unsweetened almond milk
• Handful of parsley
• Pumpkin seeds
• ½ tsp cinnamon
• ½ tsp nutmeg
• ¼ toasted walnuts or pecans
• 1 lemon
• 1 tsp EVOO
• Chipotle powder
• Paprika
• Onion powder

Instructions:

Sweet Potato Mash

1. Peel the sweet potatoes and cut them into 1-inch cubes. Boil the sweet potatoes for about 10 - 15 minutes or until fork-tender.
2. Drain the sweet potatoes, place in a bowl and mash with a fork. You can mash them super smooth or leave them chunkier.
3. Slowly add in the almond milk in small bits at a time until desired consistency.
4. Add in the cinnamon and nutmeg and stir until smooth.
5. Toast the walnuts or pecans in a pan and crumble on top.

Roasted Cabbage

1. Remove and discard the outer leaves. Firmly press onto the side of the cabbage with one hand and cut an inch-thick slice. Lay on a baking sheet.
2. Drizzle with EVOO. Generously sprinkle the chipotle powder, paprika, and onion powder on the steaks.
3. Roast in the oven at 375 - 400 for 20 - 30 minutes or until tender/golden brown.
4. On a plate, scoop a few spoonfuls of the sweet potato mash and smooth flat. Lay the cabbage steaks on top of the mash. Chop and sprinkle some parsley or any other fresh herb. Finish with a squeeze of lemon juice.

Sweet Potato + Mushroom Toast

Ingredients:

• 1 orange sweet potato
• 1-2 oyster mushrooms
• Handful of another type of mushroom (shiitake, cremini, etc.)
• ½ avocado
• ½ tbsp coconut aminos
• Zest of 1 orange
• 1 lime
• 1 clove garlic
• 1 tbsp EVOO
• Smoked paprika
• Toasted sesame seeds
• 2 cups arugula
• Dried nori

Instructions:

Sweet Potato Toasts

1. Wash and scrub the sweet potatoes. Slice the sweet potatoes lengthwise into ½-inch slices.
2. Drizzle with EVOO and roast at 400 for 30 - 45 minutes.

Mushroom Topper

1. Shred the oyster mushrooms with a fork (it will look stringy) and chop up additional mushrooms. Squeeze juice of 1 lime, sprinkle of smoked paprika.
2. Chop up 1 clove garlic. Heat up EVOO and add chopped garlic to the pan for 1 - 3 minutes.
3. Add in mushrooms and cook on medium heat for 6 - 8 minutes or until mushrooms are tender.

Assemble Toast

1. Mash 1 whole avocado in a bowl.
2. On a plate add the arugula and lay out the sweet potato toast. Top each toast with a spoonful of avocado and mushrooms. Sprinkle some toasted sesame seeds, crush some nori on top and zest an orange on top.

Chickpea Curry Over Greens

Ingredients:

• 1 tablespoon grated fresh ginger
• 1 clove garlic (chopped)
• 1 medium scallion (chopped)
• 1 red pepper
• 1 white sweet potato
• ½ can garbanzo beans
• ½ tsp coco amino (optional)
• 1 tbsp EVOO
• 1 tbsp (or more) curry powder
• ½ tsp cinnamon
• 1 cup macadamia nut milk
• Handful cilantro
• 1-2 cups baby romaine
• 1 jalapeno (sliced)

Instructions:

1. Saute the grated ginger, chopped garlic, chopped scallion in EVOO for 5 mins or until soft.
2. Chop the white sweet potato into small chunks and thinly slice the red pepper. Rinse and drain the chickpeas.
3. Add in the curry powder, cinnamon, and squeeze of lime, stir and saute for 1 - 2 minutes.
4. Add in the pepper, sweet potato, garbanzo beans, and 1 cup macadamia nut milk, bring to a boil then cover and drop to low for 20 - 25 minutes or until sweet potatoes are soft. You can add in more macadamia nut milk for desired consistency.
5. Let sit 10 - 15 minutes before serving.
6. Scoop the curry mixture over the greens and top with cilantro and sliced jalapeno.

Beet Poke

Ingredients:

• 4-5 beets
• 1-2 purple or watermelon radish
• ½ avocado
• ¼ mango
• 1-2 cups of mixed greens
• 2 limes
• Sprinkle of toasted sesame
• Handful green onions
• Handful cilantro
• Handful microgreens (radish, pea shoots, sprouts)
• 1 tsp EVOO
• ½ tbsp coconut aminos

Instructions:

1. Wash & peel the beets. Cut into small 1-inch cubes. Boil in water for 20 - 25 minutes until tender. Drain and rinse.
2. Chop the green onions and cilantro.
3. In a bowl combine the cooked chopped beets, handful of green onions, spoonful of sesame seeds, coconut aminos, juice of 2 limes, and EVOO. Put in the fridge and let sit for 10 - 15 minutes.
4. Slice your mango, avocado, and radish.
5. Assemble on a plate with 1 - 2 cups of greens, mango, avocado, beet poke, sliced radish, and your favorite microgreens.

Collard Green Wraps & Red Pepper Dip

Ingredients:

• 1 bunch collard greens
• A bowl of your favorite mixed veggies, we like: shredded purple cabbage, carrots, cucumber, cilantro microgreens
• ½ of avocado

Red Pepper Dip

• 1 red peppers
• ½ cup macadamia nuts (soaked for 1-2 hrs)

Instructions:

Cut and… (The instructions were incomplete in the provided data).

Supplement Stack

Along with his meals, Bryan takes 104 pills a day to round out his diet. Goal is perfect nutrition. Calories available is a limitation. The extensive list of supplements is divided into morning and evening doses.

Upon Waking:

• Acarbose 200 mg (Rx)
• Ashwagandha 600 mg
• B Complex 0.25 Pill M/Th
• Broccomax 17.5 mg
• C 500 mg
• Ca-AKG 1 gram
• Cocoa Flavanols 500 mg
• CoQ10 100 mg
• D-3 2,000 IU
• DHEA 25 mg
• E 67 mg
• EPA 500 mg with Vitamin E 5 mg
• Garlic 2.4 g Equivalent
• Garlic 1.2 g (Kyolic)
• Genistein 125 mg
• Ginger Root 2.2 g
• Glucosamine Sulphate 2
• KCl 1,500 mg
• Potassium Iodide 125 mcg
• K2-MK4 5 mg
• K1 1.5 mg
• K2 MK-7 600 ug
• Lithium Orotate 1 mg
• Lycopene 10 mg
• Lysine 1 g
• Metformin ER 1,500 (Rx)
• NR 375 mg or NMN 500 mg (6x wk)
• N-Acetyl-L-Cysteine (NAC) 1,800 mg
• Proferrin 10 mg
• Turmeric with Piperine 1 g
• Taurine 2 g
• Zeaxanthin (20 mg Lutein, 4 mg Zeaxanthin, 3x wk)
• Zinc 15 mg

Dinner at 11 AM:

• Acarbose 200 mg (Rx)
• Broccomax 17.5 mg
• Ca-AKG 1 gram
• Cocoa Flavanols 500 mg (Has Caffeine)
• E 67 mg
• EPA 500 mg
• Garlic 2.4 g Equivalent
• Garlic 1.2 g (Kyolic)
• Ginger Root 2.2 g
• Glucosamine Sulphate 2
• KCl 1,500 mg
• Hyaluronic Acid 300 mg
• Lysine 1 g
• L-Tyrosine 500 mg
• Metformin ER 500 mg (Rx)
• N-Acetyl-L-Cysteine (NAC) 1,800 mg
• Nicotinamide Riboside 375 mg (6x wk)
• Taurine 1 g
• Turmeric 1 g

Before Bed:

• Melatonin 300 mcg

Other:

• Pea Protein, 29 grams daily
• B12 Methylcobalamin 1x/wk

Cost: \$11.24 / day

Beyond Diet: Additional Components of Blueprint

While diet plays a central role, Blueprint encompasses other lifestyle modifications.

Skin Care

Bryan Johnson follows a detailed skincare routine. Daily: Face wash Vit C, E, ferulic, B3, azelaic etc, Cerave am face, Cerave body, Cerave pm face, Tretinoin 0.1% (Rx), UVA+B mineral sunscreen, and UV environmental filters.

Sleep Optimization

Bryan's most important longevity practice. Sleep is a lighthouse. Bedtime never moves. He uses Blue light-blocking glasses, a temp-controlled mattress, 1 hr downtime before bed, the same bedtime daily, a blacked out room, and he sleeps alone.

Sleep Equipment Bryan Johnson Uses:

• Oura Ring (\$40 off discount link)
• EightSleep Mattress, \$200 off link
• White noise machine
• Pillow Grounding Bed Sheets
• Blackout Film for windows

Fitness

Fitness tests = 18 yrs old. Bryan has achieved perfect muscle & fat (MRI).

The Science and Skepticism Behind Blueprint

Bryan Johnson claims his blue print will extend life, would you try his dinner?

Claims and Results

In 2 years Bryan has achieved: 5.1 yrs epigenetic age reversal (world record), 100+ markers < chronological age, Slowed his pace of aging by 31%.

Caveats and Considerations

Any claims regarding the measurement or reversal of biological age are preliminary and can be influenced by various biostatistical errors, including statistical variation, reference range relevancy, and clinical outcome significance. Ongoing, formal peer-reviewed studies are essential for validating these biological age tests for FDA approval (or its international equivalent) and confirming any clinically relevant changes in biological age. The data presented reflect our team's rigorous efforts to adhere to current scientific and biostatistical standards, while formal peer-reviewed validation studies are underway. Please note: These tests are experimental and intended solely for research purposes. These have been carefully reviewed for their unique relevance to my personal situation. The protocol encompasses a mix of on-label, off-label, and unlicensed therapies, as well as research-use-only tests. Some of these tests and therapies are still under scientific investigation and have not yet received on-label licensing for specific health conditions. All tests and therapies, regardless of their licensing status, carry risks. These risks have been assessed for my personal use by a specialized team of clinicians and scientists. This protocol represents an experimental clinical research project. Results will be periodically published in peer-reviewed journals, adhering to international quality standards relevant to various types of clinical studies, including case reports, randomised controlled trials, and systematic reviews. Case reports, case series, and systematic reviews are important components of evidence-based medicine, helping inform the design of gold-standard randomised controlled trials and guiding clinical practice.

Important Disclaimer

This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease. Individuals seeking medical advice should consult with a licensed physician. Biological age measurements and claimsAny claims regarding the measurement or reversal of biological age are preliminary and can be influenced by various biostatistical errors, including statistical variation, reference range relevancy, and clinical outcome significance. Ongoing, formal peer-reviewed studies are essential for validating these biological age tests for FDA approval (or its international equivalent) and confirming any clinically relevant changes in biological age. The data presented reflect our team's rigorous efforts to adhere to current scientific and biostatistical standards, while formal peer-reviewed validation studies are underway. Please note: These tests are experimental and intended solely for research purposes. These have been carefully reviewed for their unique relevance to my personal situation. The protocol encompasses a mix of on-label, off-label, and unlicensed therapies, as well as research-use-only tests. Some of these tests and therapies are still under scientific investigation and have not yet received on-label licensing for specific health conditions. All tests and therapies, regardless of their licensing status, carry risks. These risks have been assessed for my personal use by a specialized team of clinicians and scientists. This protocol represents an experimental clinical research project. Results will be periodically published in peer-reviewed journals, adhering to international quality standards relevant to various types of clinical studies, including case reports, randomised controlled trials, and systematic reviews. Case reports, case series, and systematic reviews are important components of evidence-based medicine, helping inform the design of gold-standard randomised controlled trials and guiding clinical practice.

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