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Bryan Johnson's Nutrition Protocol: Complete Meal Plan

Bryan Johnson's Nutrition Protocol: Complete Meal Plan

Bryan Johnson's complete daily meal plan with exact recipes, ingredients, and macros. Three meals totaling approximately 2,250 calories with 130g protein, 206g carbs, and 101g fat (10% caloric restriction from RDA). Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before making significant dietary changes.

Protocol Steps

1

Morning Longevity Drink (5:25 AM)

5 mins
An 8 oz drink consisting of: Blueprint Longevity Mix (1 scoop)Creatine (2.5g, for 5g total with Longevity Mix)Prebiotic GOS (½ tsp)Inulin (1 tsp)Arabinogalactan powder (1 tsp)

Recommended

Blueprint Bryan Johnson Longevity Mix - Muscle Builder & Recovery Supplement - Promotes Focus and Balanced Mood - Magnesium, Creatine, L-Theanine, Glutathione & Vitamin C- 30 Servings, Blood Orange

Recommended

Blueprint Bryan Johnson Creatine Monohydrate Powder – Amino Acid Powder - Supplement Supports Muscle Growth, Recovery, Strength & Focus – Unflavored Creatine for Women & Men – 5g Dose – 100 Servings

Recommended

NOW Foods Supplements, Inulin Prebiotic Pure Powder, Certified Organic, Non-GMO Project Verified, Intestinal Support*, 1-Pound

2

Breakfast: Longevity Protein Pudding (5:35 AM)

15 mins
Blueprint Longevity Protein prepared with: Blueberry Nut MixBlueprint Collagen Peptides (11g)Extra Virgin Olive Oil (1 Tbsp / 15 mL)Berries This is the pre-workout meal, rich in protein and healthy fats.

Recommended

Blueprint by Bryan Johnson Vegan Protein Meal Replacement – Plant Based Hemp Protein with 27g Protein Per Serving – Low Calorie, Flavored Protein for Women & Men – Dairy Free – 15 Servings - Vanilla

Recommended

Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings

Recommended

Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle

Recommended

Blueprint Bryan Johnson Nutty Butter – Chunky Macadamia Nut Butter with Walnut – No Palm Oil, No Added Sugar – Just 3 Ingredient – Keto, Vegan, Paleo – Low Carb Nut Butter Snack – 8.8oz Jar

3

Mid-Morning: Metabolic Protein (~10:00 AM)

10 mins
Blueprint Metabolic Protein shake with: Extra Virgin Olive Oil (1 Tbsp)Blueprint Collagen Peptides (1 scoop)Berries

Recommended

Blueprint by Bryan Johnson Vegan Protein Meal Replacement – Plant Based Hemp Protein with 27g Protein Per Serving – Low Calorie, Flavored Protein for Women & Men – Dairy Free – 15 Servings - Vanilla

Recommended

Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings

Recommended

Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle

4

Lunch: Super Veggie (11:00 AM)

30 mins
The powerhouse meal: Black lentils (45g dry, ~150g cooked)Broccoli (250g, head plus stalk)Cauliflower (150g)Mushrooms (50g shiitake or white)Garlic (1 clove)Ginger root (3g)Lime (1)Cumin (1 Tbsp)Apple cider vinegar (1 Tbsp)Hemp seeds (1 Tbsp)Extra Virgin Olive Oil (1 Tbsp, drizzled after prep)Fermented foods (1-4 Tbsp: kimchi, beet kraut, etc.)

Recommended

Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle

Recommended

Bragg Organic Raw Apple Cider Vinegar, 32 Ounce - 1 Pack

Recommended

Manitoba Harvest Hemp Hearts, Shelled Hemp Seeds - 24oz - 10g Plant Protein & 12g Omega 3 & 6 per Serving

Recommended

Mother In Law's Kimchi, Vegan Table Cute Napa Cabbage Kimchi, 16 Fl Oz

5

Final Meal: Stuffed Sweet Potato (Noon)

30 mins
A combination of veggies, nuts, seeds, and berries. Example — Stuffed Sweet Potato (~500 calories): Sweet potato (300g cooked)Chickpeas (45g cooked)Grape tomatoes (12)Avocado (½)Radishes (4)Cilantro (¼ cup)Jalapeño pepper (1 large)Lime (2)Extra Virgin Olive Oil

Recommended

Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle

6

Extra Virgin Olive Oil (3+ Tbsp Daily)

Throughout day
Bryan uses at least 3 tablespoons of extra virgin olive oil throughout the day — in his breakfast, lunch, and final meal. EVOO is rich in polyphenols and healthy monounsaturated fats.

Recommended

Blueprint by Bryan Johnson Olive Oil – Snake Oil- High Polyphenol Extra Virgin Olive Oil (400+ mg/kg) – Cold Pressed, Early Harvest, First Cold Press EVOO – Keto, Paleo, Non-GMO – 2 Pack - 750ml Glass Bottle

7

Matcha & Hydration

Throughout day
All liquids consumed during the day are mineralized — tea with electrolytes or Blueprint Longevity Mix. Bryan stops drinking fluids at 4 PM to protect sleep quality.

Recommended

Blueprint Bryan Johnson Matcha Powder – Ceremonial Grade Japanese Matcha – Green Tea for Energy & Focus – Natural Caffeine, Antioxidant-Rich – 30mg L-Theanine- 30 Servings

Recommended

Ultima Replenisher Daily Electrolyte Powder Drink Mix – Sugar Free – Lemonade, 30 Servings – Hydration Powder with 6 Key Electrolytes and Trace Minerals – Keto Friendly, Vegan, Non-GMO

8

Meal Prep & Storage

Weekly
Organize and store meal prep ingredients in airtight glass containers. Proper storage keeps ingredients fresh and makes the daily protocol sustainable.

Recommended

Glass Canisters With Airtight Bamboo Lids - 3 Pack 80oz Cereal Containers, Cookie Jars, Pasta Storage - Screw On Kitchen Jars

Recommended

Set of 2 Glass Jar with Lid (2 Liter) | Airtight Glass Storage Cookie Jar for Flour, Pasta, Candy, Dog Treats, Snacks & More | Glass Organization Canisters for Kitchen & Pantry | 68 Ounces

Recommended

G.a HOMEFAVOR Stainless Steel Bento Lunch Box - Leak-Proof Metal Bento Box, Large Food Container with Lock Clips, Snack Container, Dishwasher Safe, 1400 ml/47 oz

9

Daily Macros Overview

Reference
Approximate daily targets (10% caloric restriction from RDA): Calories: 2,250Protein: 130g (~25%)Carbs: 206g (~35%)Fat: 101g (~40%) This represents a moderate caloric restriction, which research suggests may support longevity.

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