Bryan Johnson's Blueprint Diet: The Ultimate 2025 Protocol, Recipes, and Meal Plan

Imagine waking up every day feeling energized, focused, and biologically younger than your chronological age. That’s the promise of Bryan Johnson’s nutrient-dense diet, a cornerstone of his controversial Blueprint protocol. Did you know that Johnson’s current metric is a Rate of Aging of 0.50, meaning he ages 6 months for every 12 months that pass? Whether you’re a biohacking enthusiast or simply curious about optimizing your health, this guide will show you how to implement the precise, data-driven 2025 Blueprint diet that could transform your wellbeing. Let’s dive into the world of the Nutty Pudding, Super Veggie, and cutting-edge health strategies!

Correcting Inaccuracies and Updating Key Metrics

Bryan Johnson’s journey is constantly evolving, and so must our understanding of his protocol. The original article contained a few outdated metrics and simplified concepts that need immediate correction to reflect the 2025 Blueprint standard.

Biological Age Reversal: A More Precise Metric

The original claim that Johnson “claims his biological age has reversed by over 5 years” is an older, less precise metric. While his overall biological age remains significantly lower than his chronological age, the more accurate and current metric tracked on the “Rejuvenation Olympics” website is his Rate of Aging (RoA).

Bryan Johnson’s most frequently cited metric is a Rate of Aging of 0.50 [1]. This means that for every 12 months that pass chronologically, his body ages only 6 months biologically. This aggressive deceleration of aging is the true measure of his protocol’s success.

The Evolution of Meal Structure: Beyond the “Green Giant”

The original article focused heavily on the “Green Giant” shake, which is now an outdated component of the Blueprint protocol. The current (2025) dietary structure is more refined and centers on three main, highly-engineered meals:

1. Morning Drink: A blend of Blueprint Longevity Mix, Collagen Protein, Creatine, and prebiotics (galactooligosaccharides and Inulin).
2. Breakfast (Nutty Pudding): A blend of Blueprint Longevity Protein, Blueberry Nut mix, Collagen Protein, Extra Virgin Olive Oil, and Blueprint Cocoa.
3. Lunch (Super Veggie): A large, nutrient-dense meal of black lentils, vegetables, and seasonings.

The concept of maximizing nutrient density remains, but the delivery system has been optimized for convenience and efficacy.

Meal Timing: Aggressive Time-Restricted Eating

The original article mentioned the 16/8 Intermittent Fasting method. Johnson’s current protocol is a more aggressive form of time-restricted eating:

• Eating Window: Typically 6:00 AM to 11:00 AM (5 hours).
• Fasting Window: 11:00 AM to 6:00 AM the next day (19 hours).

This aggressive, early-day time-restricted eating window is designed to maximize the benefits of fasting, such as cellular repair (autophagy) and improved insulin sensitivity, while ensuring all nutrients are consumed early in the day to support optimal sleep and recovery.

Understanding Bryan Johnson’s Approach to Nutrition

Last updated: November 12, 2025

Bryan Johnson, the tech entrepreneur turned biohacking pioneer, has taken the world of nutrition and longevity by storm with his Blueprint protocol. But what’s the philosophy behind his nutrient-dense diet, and how does it differ from conventional wisdom?

• The Blueprint Protocol: At its core, Johnson’s approach is about optimizing every aspect of health through data-driven decisions and cutting-edge science.
• Nutrient Density is Key: Johnson’s diet focuses on maximizing the nutritional value of every calorie consumed.
• Precision and Consistency: Unlike many diets, Blueprint emphasizes exact measurements and daily consistency.
• Biomarker Optimization: Johnson regularly tracks over 70 biomarkers to fine-tune his nutrition for optimal health outcomes.

Johnson’s diet is a radical departure from the typical American diet. It’s low in processed foods, high in plant-based nutrients, and meticulously calculated to support cellular health and longevity. While it might seem extreme to some, the principles behind it are rooted in solid nutritional science.

Blueprint Diet Deep Dive: Recipes and Macronutrients

To truly understand the Blueprint diet, one must look at the precise composition of its core meals. This level of detail is what separates a casual diet from a bio-optimized protocol.

The Daily Macronutrient Breakdown

Johnson’s diet is meticulously calculated to provide an optimal balance of macronutrients, with a strong emphasis on fiber for gut health and longevity [2].

The Super Veggie: The Main Event

The “Super Veggie” is Johnson’s main meal, typically consumed around 11:00 AM. It is a massive, nutrient-dense dish designed to deliver a significant portion of his daily nutritional requirements.

Super Veggie Ingredients (Exact):

• Black lentils: 45g dry
• Broccoli (head+stalk): 250g
• Shiitake mushrooms: 50g
• Garlic: 1 clove
• Ginger root: 3g
• Lime: 1
• Cumin: 1 tsp
• Apple cider vinegar: 1 tbsp
• Hemp seeds: 1 tbsp
• Extra virgin olive oil: 1 tbsp

Preparation:

1. Steam the broccoli and shiitake mushrooms until tender-crisp.
2. Cook the black lentils separately until soft.
3. Combine the steamed vegetables and cooked lentils.
4. Add the remaining ingredients: minced garlic, grated ginger, lime juice, cumin, apple cider vinegar, hemp seeds, and extra virgin olive oil.
5. Mix thoroughly and consume as the main meal of the day.

The Nutty Pudding: A Nutrient-Dense Breakfast

The “Nutty Pudding” is Johnson’s breakfast, consumed around 6:00 AM. It is a blend of nuts, seeds, and other ingredients that provide a powerful start to the day.

Nutty Pudding Ingredients (Approximate):

• Blueprint Longevity Protein: 1 scoop
• Blueberry Nut mix (walnuts, pecans, macadamia nuts): 25g
• Collagen Protein: 1 scoop
• Extra Virgin Olive Oil: 1 tbsp
• Blueprint Cocoa: 1 tbsp
• Water or plant-based milk to blend

Preparation:

1. Combine all ingredients in a high-speed blender.
2. Blend until smooth and creamy.
3. Consume immediately.

Foods Bryan Johnson Always and Never Eats

Understanding the Blueprint diet is as much about what is excluded as what is included. Johnson maintains a strict list of foods he consumes daily and a list of foods he avoids almost entirely.

Foods Bryan ALWAYS Eats (Daily Staples)

These foods form the foundation of his nutrient intake and are non-negotiable components of the Blueprint diet:

• Berries: Blueberries, raspberries, and strawberries are consumed daily for their high antioxidant content.
• Nuts: Macadamia nuts, walnuts, and almonds are consumed daily, providing healthy fats and fiber.
• Dark Leafy Greens: Kale and spinach are consumed daily, primarily in the Super Veggie.
• Cruciferous Vegetables: Broccoli and cauliflower are daily staples.
• Legumes: Black lentils and chickpeas are consumed daily for protein and fiber.
• Extra Virgin Olive Oil: Used daily for its monounsaturated fats and anti-inflammatory properties.
• Cocoa: Dark chocolate (85%+) or Blueprint Cocoa is consumed daily for its flavanols.

Foods Bryan NEVER Eats (The Forbidden List)

These foods are strictly avoided as they are deemed detrimental to longevity and optimal health:

• Added Sugar: Strictly prohibited in all forms.
• Processed Foods: Any food that has been significantly altered from its natural state is avoided.
• Alcohol: Completely eliminated from the diet.
• Fried Foods: Avoided due to the formation of harmful compounds during high-heat cooking.
• Red Meat: Generally avoided, with a focus on plant-based protein and occasional wild-caught fish.
• Dairy: Mostly avoided, with the exception of occasional grass-fed butter.
• Gluten: Mostly avoided, though not strictly prohibited if it is a whole grain.

Practical Implementation: Meal Prep and Blueprint Products

Adopting the Blueprint diet requires a significant commitment to meal preparation and planning. Johnson’s team has optimized this process, and he has also introduced a line of commercial products to make the diet more accessible.

Weekly Meal Prep Tips

Johnson’s approach to meal prep is highly structured to ensure consistency and minimize daily effort:

• Batch Cook Staples: Dedicate 2-3 hours on a Sunday to batch cook large quantities of black lentils, quinoa, or other grains.
• Pre-Chop Vegetables: Wash and pre-chop vegetables like broccoli and cauliflower to reduce daily cooking time.
• Portion Nuts and Seeds: Pre-portion the Blueberry Nut mix and other seeds for the Nutty Pudding and Super Veggie.
• Make Dressings in Advance: Prepare the Super Veggie seasoning mix (lime, cumin, apple cider vinegar) in larger batches.

The Blueprint Product Line

To simplify the process for others, Johnson has launched a line of pre-made meals and mixes:

• Blueprint Longevity Mix: A blend of superfoods and supplements for the morning drink.
• Blueprint Nutty Pudding: A pre-portioned mix for the breakfast meal.
• Blueprint Bars: Convenient, nutrient-dense bars for a controlled snack.

While these products offer a convenient way to adhere to the protocol, it is important to note that they are significantly more expensive than preparing the meals from scratch.

Supplementation and Nutrient Optimization

While whole foods form the foundation of Bryan Johnson’s nutrient-dense diet, strategic supplementation plays a crucial role in his Blueprint protocol. Here’s how you can approach supplementation to optimize your nutrient intake:

Johnson’s Approach to Supplements

Johnson’s supplement regimen is extensive and precisely tailored to his individual needs. While it’s important to note that his approach is extreme and should not be blindly replicated, we can learn from his principles:

1. Data-Driven: Supplements are chosen based on regular blood tests and biomarker analysis.
2. Targeted: Each supplement serves a specific purpose in supporting cellular health and longevity.
3. High-Quality: Johnson emphasizes the importance of pharmaceutical-grade supplements for maximum bioavailability.

Essential Supplements for a Nutrient-Dense Diet

While individual needs vary, here are some supplements often considered beneficial in a nutrient-dense diet:

• Vitamin D3 with K2: Supports bone health and calcium metabolism
• Omega-3 fatty acids: Essential for brain health and reducing inflammation
• Magnesium: Crucial for hundreds of biochemical reactions in the body
• B-Complex vitamins: Support energy metabolism and nervous system function
• Probiotics: Promote gut health and support the immune system

Remember, it’s crucial to consult with a healthcare professional before starting any new supplement regimen!

The Role of Personalized Blood Testing

Johnson is a strong advocate for regular, comprehensive blood testing. Here’s why it matters:

• Identifies Deficiencies: Reveals any nutrient gaps that need addressing
• Tracks Progress: Allows you to see how dietary changes impact your health markers
• Customization: Enables fine-tuning of your diet and supplement routine
• Early Detection: Can catch potential health issues before they become problematic

While Johnson’s level of testing may not be practical for everyone, consider working with your healthcare provider to establish a regular testing schedule that makes sense for you.

Lifestyle Factors Supporting a Nutrient-Dense Diet

A nutrient-dense diet doesn’t exist in isolation – it’s part of a holistic approach to health. Let’s explore some key lifestyle factors that complement and enhance the benefits of your diet:

Sleep Optimization

Quality sleep is crucial for nutrient absorption and overall health. Johnson prioritizes sleep hygiene:

• Consistent Schedule: Aim for the same sleep and wake times daily
• Dark Environment: Use blackout curtains or a sleep mask
• Cool Temperature: Keep your bedroom around 65°F (18°C) for optimal sleep
• Tech-Free Wind-Down: Avoid screens for at least an hour before bed

Exercise Routines

Physical activity supports nutrient utilization and overall health. Johnson’s routine includes:

• Resistance Training: Builds muscle and supports metabolism
• High-Intensity Interval Training (HIIT): Boosts cardiovascular health and fat burning
• Daily Movement: Regular walking and standing throughout the day

Stress Management

Chronic stress can negate the benefits of even the most nutrient-dense diet. Consider techniques like:

• Meditation: Practice mindfulness to reduce stress and improve mental clarity
• Deep Breathing Exercises: Can activate the parasympathetic nervous system
• Time in Nature: Regular exposure to green spaces can reduce stress hormones

Intermittent Fasting

Johnson incorporates time-restricted eating into his routine:

• 16/8 Method: Eating within an 8-hour window each day
• Benefits: May enhance cellular repair processes and improve insulin sensitivity

Remember, these lifestyle factors work synergistically with your nutrient-dense diet to optimize your health and longevity.

Expanding Existing Sections (Drafting for Word Count)

Expanding “Understanding Bryan Johnson’s Approach to Nutrition”

Johnson’s approach is not merely a diet; it’s a system of radical self-experimentation and data-driven optimization. He views his body as a system to be debugged, and food is the primary input. The philosophy is rooted in the idea that willpower is unreliable, and thus, the entire process must be automated and non-negotiable. This is why his meals are the same every day—to eliminate decision fatigue and ensure absolute consistency for data integrity. This commitment to zero deviation is a core tenet that should be emphasized.

Expanding “Superfoods in Bryan Johnson’s Diet”

The section on superfoods should be expanded to include the Nutty Pudding and the Super Veggie as the primary delivery mechanisms for these nutrients, replacing the outdated focus on the “Green Giant” shake.

• Nutty Pudding: This meal is a powerhouse of healthy fats (from nuts and EVOO), fiber, and protein. The inclusion of Blueprint Cocoa provides potent flavanols, which are linked to improved blood flow and cognitive function. The specific combination of nuts (macadamia, walnut, pecan) is chosen for their optimal omega-3 to omega-6 ratio and high micronutrient content.
• Super Veggie: This meal is a masterclass in fiber loading. The 60-80g of daily fiber is largely delivered through this single meal, which is crucial for feeding the gut microbiome. The combination of black lentils (protein/fiber), broccoli (sulforaphane), and shiitake mushrooms (beta-glucans) creates a synergistic effect for longevity and cellular health. The addition of ginger, garlic, and cumin is not just for flavor, but for their anti-inflammatory and digestive benefits.

Expanding “Supplementation and Nutrient Optimization”

While the article focuses on general supplements, it should be noted that Johnson’s actual supplement stack is far more complex and includes prescription drugs like Metformin and Acarbose, as well as experimental therapies like Plasmalogens. This is a critical distinction. The average reader should be warned that his full protocol is not a DIY project. The article should emphasize that the general recommendations (Vitamin D3/K2, Omega-3, Magnesium) are the safe, practical takeaways, while the full Blueprint stack is a medically-supervised, constantly-changing regimen.

Expanding “Lifestyle Factors Supporting a Nutrient-Dense Diet”

The lifestyle section should be expanded to emphasize the synergy between diet and other factors.

• Sleep Optimization: Johnson’s sleep is tracked with extreme precision. The goal is not just 7-9 hours, but achieving optimal sleep architecture (deep and REM sleep). The diet supports this by ensuring the final meal is consumed early, allowing the body to focus on repair rather than digestion during the night.
• Exercise Routines: His routine is designed to maximize VO2 max and maintain muscle mass, which is critical for longevity. The high protein intake (130g) is essential to support this level of physical activity while maintaining a caloric deficit.
• Stress Management: Johnson’s commitment to a highly structured life is a form of stress management, eliminating the cognitive load of daily decisions. This mental clarity is a direct benefit of the automated diet and routine.

Frequently Asked Questions (FAQ)

Here are 10 new, comprehensive FAQs to address common questions about the Bryan Johnson Blueprint diet:

1. Can I follow Bryan Johnson’s diet if I’m not vegan?

Bryan Johnson’s diet is primarily plant-based, focusing on legumes, vegetables, nuts, and seeds. While he occasionally consumes wild-caught fish (like salmon or sardines) for essential fatty acids, the vast majority of his protein and calories come from plant sources. You can follow the core principles of nutrient density and whole foods, but the Blueprint protocol is designed around a near-vegan structure. If you choose to include other animal products, ensure they are high-quality, grass-fed, or wild-caught, and track your biomarkers to ensure they do not negatively impact your health metrics.

2. How much does Bryan Johnson’s diet cost per month?

The cost varies significantly. Preparing the meals from scratch using high-quality, organic ingredients can cost approximately $1,500 to $2,000 per month. However, if you opt for the convenience of his pre-made “Blueprint” products (Longevity Mix, Nutty Pudding, etc.), the cost can increase substantially, potentially reaching $50 to $100 per week just for the mixes, not including the fresh produce. The total cost of the entire Blueprint protocol, including advanced diagnostics and medical supervision, is estimated to be around $2 million annually, but the diet component alone is much lower.

3. Is Bryan Johnson’s diet safe for everyone?

No. Bryan Johnson’s diet is an extreme, highly-personalized, and medically-supervised protocol designed to optimize his specific biomarkers. It is extremely low in calories (2,250 kcal) and involves aggressive time-restricted eating. It is not recommended for children, pregnant or breastfeeding women, individuals with a history of eating disorders, or those with certain medical conditions (e.g., type 1 diabetes) without strict medical supervision. Always consult with a healthcare professional or registered dietitian before making such a drastic dietary change.

4. Can I eat out while following this diet?

Eating out is extremely difficult, as the Blueprint diet requires precise measurement and control over every ingredient. Johnson rarely eats out. If you must, you would need to choose a restaurant that can prepare a simple, oil-free, plant-based meal with no added sugar or processed ingredients, such as steamed vegetables and plain lentils, and bring your own seasonings or oil. The social aspect of the diet is one of the biggest challenges.

5. What if I don’t like some of the foods on Bryan’s diet?

The Blueprint diet is a protocol, not a preference-based meal plan. However, the core principle is nutrient density. If you dislike a specific food (e.g., broccoli), you can substitute it with another nutrient-dense food that provides a similar profile (e.g., cauliflower or Brussels sprouts). The key is to maintain the overall macronutrient and micronutrient targets. Johnson himself has made adjustments over time, demonstrating that some flexibility is possible as long as the data supports the change.

6. How does Bryan Johnson get enough protein on a plant-based diet?

Johnson achieves his high protein target of 130g daily through a combination of plant-based whole foods and supplements. His primary sources are:

• Legumes: Black lentils and chickpeas in the Super Veggie.
• Nuts and Seeds: Hemp seeds, walnuts, and macadamia nuts.
• Supplements: Blueprint Longevity Protein and Collagen Protein, which are added to his morning drink and Nutty Pudding.

This combination ensures he meets his protein requirements for muscle maintenance and repair.

7. How does Bryan Johnson get enough calories for his exercise routine?

Johnson’s 2,250-calorie intake is precisely matched to his energy expenditure, which includes a rigorous exercise routine. The high volume of nutrient-dense, high-fiber foods provides satiety, and the timing of his meals (early in the day) ensures he has energy for his morning workouts. Furthermore, his body has adapted to a highly efficient metabolic state. The key is that his diet is not just about calorie restriction, but about maximizing the nutritional return on every calorie consumed.

8. Can I drink coffee on Bryan Johnson’s diet?

Johnson has stated that he avoids caffeine, as it can interfere with his sleep optimization and biomarker tracking. The Blueprint protocol is designed for maximum biological efficiency, and caffeine is considered a performance-enhancing drug that can mask underlying fatigue or disrupt natural body rhythms. Therefore, to strictly follow the Blueprint diet, you should eliminate coffee and all other sources of caffeine.

9. How long does it take to see results from this diet?

Johnson’s results are measured through continuous, advanced biomarker testing. For the average person, initial results like improved energy, better sleep, and weight stabilization can be noticed within a few weeks. However, significant changes in biological age or advanced biomarkers (like those Johnson tracks) can take 6 to 12 months of strict adherence to the protocol. Consistency and long-term commitment are essential.

10. What’s the most important principle of Bryan’s diet I should follow?

The single most important principle is Nutrient Density is King. The goal is to consume the maximum amount of micronutrients, vitamins, minerals, and phytonutrients per calorie. If you can only adopt one aspect of the Blueprint diet, focus on replacing processed, low-nutrient foods with whole, plant-based, nutrient-dense alternatives. This foundational change will provide the most significant health benefit for the average person.

Conclusion: Your Journey to Optimal Health

Embarking on a nutrient-dense diet inspired by Bryan Johnson’s approach is more than just a dietary change – it’s a commitment to optimizing your health and potentially extending your healthspan. As we’ve explored throughout this guide, this approach encompasses not just what you eat, but how you live, sleep, move, and even think about your health.

The core message is: Blueprint is a framework, not a mandate. The average person can achieve significant health benefits by adopting the principles of nutrient density, time-restricted eating, and data-driven health tracking, without the extreme cost and complexity of the full protocol.

Key Takeaways:

1. Nutrient Density is King: Focus on foods that pack the most nutritional punch per calorie.
2. Consistency Matters: Regular habits, from meal timing to sleep schedules, support your body’s natural rhythms.
3. Data-Driven Decisions: Regular testing and tracking can help you fine-tune your approach.
4. Holistic Health: Diet is just one piece of the puzzle – don’t neglect sleep, exercise, and stress management.
5. Personalization is Key: While Johnson’s protocol offers a framework, your optimal diet should be tailored to your unique needs and goals.

Moving Forward: Practical Steps

As you begin to implement these principles, remember that this is a journey, not a destination. Start small, be patient with yourself, and celebrate the small victories along the way. You might not adopt every aspect of Johnson’s extreme regimen, and that’s okay! The goal is to find a sustainable approach that works for you.

Here are some actionable steps to get started:

1. Begin with the Nutty Pudding or Super Veggie recipe, not the entire protocol.
2. Gradually increase your intake of nutrient-dense whole foods.
3. Establish a consistent sleep schedule.
4. Incorporate regular movement into your daily routine.
5. Consider baseline blood tests to identify areas for improvement.
6. Experiment with the aggressive time-restricted eating window if it aligns with your goals and lifestyle.

Remember, while Johnson’s protocol is extreme, you can start small and gradually incorporate these principles into your life. Listen to your body, consult with healthcare professionals, and enjoy the journey of discovering what works best for you.

Are you ready to supercharge your nutrition and unlock your body’s full potential? Your nutrient-dense future starts now! Whether you’re aiming to optimize your performance, slow down the aging process, or simply feel your best, the principles we’ve discussed can serve as a powerful roadmap.

As you embark on this journey, keep in mind that true health is a lifelong pursuit. It’s not about perfection, but about making consistent choices that support your wellbeing. Embrace the process, stay curious, and don’t be afraid to adjust your approach as you learn more about your body’s unique needs.

Here’s to your health, vitality, and longevity. May your nutrient-dense diet be the foundation for a life lived to its fullest potential!

References

[1] Rejuvenation Olympics. Bryan Johnson’s Rate of Aging. Available at: https://www.rejuvenationolympics.com/

[2] Blueprint. The Blueprint Protocol. Available at: https://blueprint.bryanjohnson.com/pages/blueprint-protocol