The Blueprint Diet
Bryan Johnson's Blueprint Diet is the eating half of his anti-aging protocol: a plant-heavy, whole-food day of about 2,250 calories eaten in a five-hour morning window (6 to 11am). Daily targets: 100g+ protein, 25-30g+ fiber, zero processed food, sugar or alcohol. You don't need his exact extremes to use the principles.
Compress your eating window All meals in ~a morning window; long overnight fast
Johnson eats between roughly 6 and 11am, then nothing until the next morning. You don't need to be that extreme; even a 8 to 10 hour window with an early finish captures most of the benefit.
Build a 'Nutty Pudding' style breakfast Plant/collagen protein, berries, EVOO, cocoa, nuts
His signature breakfast pairs a longevity protein blend with blueberries, extra-virgin olive oil, cocoa and nuts: protein, polyphenols and healthy fat in one bowl.
Eat a 'Super Veggie' fibre plate Black lentils, cruciferous veg, garlic, ginger, fermented foods
This is his main fibre and plant-protein source: lentils plus a big mix of cruciferous vegetables and fermented foods for the microbiome.
Use extra-virgin olive oil daily High-polyphenol EVOO
Olive oil is a Blueprint staple (he even bottles his own). A high-polyphenol extra-virgin oil brings monounsaturated fat and anti-inflammatory polyphenols.
Start with a collagen + creatine drink Collagen protein, creatine, a prebiotic (inulin)
His first intake of the day blends collagen, creatine and a prebiotic for muscle, connective tissue and gut support.
Hit the non-negotiables 100g+ protein, 25 to 30g+ fibre, zero processed food/sugar/alcohol
These three targets do most of the work. The rest is personalisation. Collagen helps top up protein from a largely plant base.
The pillars are well-supported even if Johnson's version is extreme: a compressed eating window (time-restricted eating) so the body spends the night fasting, a high fibre intake (25 to 30g+) for the gut microbiome, ample protein (100g+) to protect muscle with age, lots of polyphenol-rich plants, and extra-virgin olive oil as a primary fat.
View sources
Blueprint: Bryan Johnson's protocol (official, diet & routine)
Blueprint Protocol (official site)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Bryan Johnson and is not created, reviewed, endorsed by, or affiliated with Bryan Johnson or Project Blueprint.
Is this for you
- Anyone who wants the practical principles of Blueprint without the extremes
- People focused on longevity, gut health and protein
- Plant-forward eaters who want structure
- Early-eaters who do well on time-restricted eating
Cautions
- Blueprint is extreme and expensive by design; you do not need to copy it exactly to benefit from whole foods, plants, protein and an earlier eating window.
- A largely plant-based diet needs attention to vitamin B12, omega-3, iron, zinc and vitamin D; test and supplement as needed.
- Very compressed eating windows aren't right for everyone, and are not advised in pregnancy, for people with a history of disordered eating, or some medical conditions. Check with a professional.
- This is one person's heavily self-tracked routine, not a universal prescription. A registered dietitian can adapt the principles to you.
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