Blueprint Diet
Diet Protocol · 10 interventions
Bryan Johnson's 2,250 cal/day diet: 4 meals before noon, caloric restriction, evidence-based nutrition.
01Interventions
Nutrition
10 interventions- 01Dose & timingWith collagen 11g + EVOO 1 Tbsp + berries Daily · ~5:35am
First meal with protein and healthy fats
- 02Meal 2: Metabolic Protein shake
Blueprint
Dose & timingEVOO 1 Tbsp + collagen 1 scoop + berries Daily · ~10amMid-morning protein and nutrients
- 03Dose & timingBlack lentils 45g, broccoli 250g, cauliflower 150g, mushrooms 50g, garlic, ginger, EVOO, hemp seeds, fermented foods Daily · ~11am
Nutrient-dense vegetable meal
- 04Meal 4: Stuffed sweet potato
Blueprint
Dose & timingSweet potato 300g + chickpeas 45g + avocado + veggies + Blueprint Snake Oil Daily · ~Noon (final)Final meal of the day
- 05Dose & timing3 Tbsp/day total Daily · Across all meals
Healthy monounsaturated fats, polyphenols
- 06Collagen Peptides
Blueprint
Dose & timing20-30g/day total Daily with mealsSkin, joint, and connective tissue support
- 07Dose & timing2,250 cal/day (10% CR) Daily
"Every calorie must fight for its life"
- 08Dose & timing~6.5hr eating window Daily · All meals before noon
Last meal 8.5hrs before bed for optimal sleep and metabolism
- 09
- 10Dose & timingMineralized, stop fluids at 4pm Daily · Until 4pm
Clean hydration, no late fluids for sleep
02Citations
- 01Bryan's Protocol (2026)Meal 1: Longevity Protein + Blueberry Nut Mix
03Edit history
- v1Current versionFebruary 18, 2026