Bryan Johnson's Blueprint Diet

Bryan and his team developed the Blueprint Diet to optimize his health and longevity. The diet is based on the principles of caloric restriction, intermittent fasting, and a focus on nutrient-dense meals and supplements.

Many of the choices for the diet and more significantly the supplements are based on measuring Bryan's personal biomarkers and adjusting the diet based on the results.

Every calorie needs to fight for its existence

• Bryan Johnson

Principles of the Blueprint Diet

Bryans diet is centered around the following principles:

1. Caloric restriction, with a focus on nutrient-dense meals
   • Super Veggie
   • Nutty Pudding
   • "Third meal" which is a healthy vegan meal
2. Intermittent fasting, with a 6-8 hour eating window
3. EVOO (Extra Virgin Olive Oil)
4. Supplementing with over 100 pills a day

Is the Blueprint diet vegan?

Bryan Johnson personally eats a fully vegan diet. His core daily meals, Super Veggie and Nutty Pudding, are 100% plant-based and built around organic vegetables, legumes, nuts, and seeds.

However, Bryan has said the Blueprint protocol is not strictly vegan. The focus is on nutrient density and measurable health outcomes, not on a specific dietary label. His son, who also follows the Blueprint protocol, adds chicken to meals.

In practice, the vast majority of Blueprint meals and recipes are plant-based. The diet emphasizes whole foods, dark leafy greens, legumes, berries, nuts, and extra virgin olive oil.

Previous iterations of the Blueprint diet

In previous iterations Bryan was eating 1 meal a day (OMAD) but has since switched to a 6-8 hour eating window. He also used to drink a green drink that he called "Green Gaint" which he no longer drinks.