The Blueprint Diet
The eating half of Bryan Johnson's Blueprint: a plant-heavy, time-restricted, whole-food day built around protein, fibre and olive oil. Take the principles; you don't need the full extreme version.
Bryan Johnson is the self-described 'most measured human', and the Blueprint diet is the food side of his anti-aging experiment. It's strict: plant-based, around 2,250 calories, all eaten in a roughly five-hour morning window, with no processed food, sugar or alcohol. Most people won't (and needn't) run it exactly, but the underlying principles are sound and worth borrowing.
Why it worksâ–¼
Compress your eating window
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
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
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
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
His first intake of the day blends collagen, creatine and a prebiotic for muscle, connective tissue and gut support.
Hit the non-negotiables
These three targets do most of the work. The rest is personalisation. Collagen helps top up protein from a largely plant base.
- 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
- 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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- July 3, 2026 Protocol published.
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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.ai 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.