What Does Bryan Johnson Eat Every Day to Optimize His Health?

December 8, 2025 •

4 min read

Did you know Bryan Johnson once consumed a slice of pizza and said it tasted "like gasoline"? This anecdote underscores his extreme dedication to the Blueprint protocol, which dictates exactly what Bryan Johnson eat every day to reverse his biological age.

Quick Summary

Bryan Johnson's Blueprint diet is a meticulously controlled, plant-based regimen centered around two consistent, high-nutrient meals and a rotating third meal, complemented by a large daily supplement stack and caloric restriction for optimal longevity.

Key Points

Two Core Meals: Bryan Johnson's day centers around his consistent 'Super Veggie' breakfast and 'Nutty Pudding' lunch, packed with superfoods, nuts, and legumes.
Strict Calorie Budget: He adheres to a daily intake of around 2,250 calories, a form of caloric restriction carefully calculated to optimize his health without causing nutrient deficiencies.
Massive Supplement Stack: The Blueprint diet is heavily reliant on a daily protocol of over 100 pills, including prescription drugs and supplements like NMN, creatine, and collagen peptides, chosen based on his biomarker data.
Time-Restricted Feeding: All meals are consumed within a limited timeframe, ending by 11:30 a.m., which aligns with his goal of optimizing sleep and metabolic function.
Zero Junk Food: Johnson has eliminated all junk food, alcohol, and caffeine, viewing them as metabolically disruptive and counterproductive to his anti-aging mission.
Data-Driven Nutrition: Every dietary decision is based on extensive biomarker analysis and scientific research, turning his body into a precise, algorithmically managed machine.

The Cornerstone of the Blueprint Diet

At the heart of Bryan Johnson's rigorous anti-aging program, Blueprint, lies a diet so precisely controlled that every calorie has a specific, data-driven objective. The regimen revolves around a strict, time-restricted feeding window, typically between 6:00 a.m. and 11:30 a.m., consisting of three vegan-focused meals packed with superfoods, nuts, and seeds. This hyper-optimized approach is designed to fuel his body with maximum nutrients while adhering to a moderate caloric restriction, which he has settled at approximately 2,250 calories per day after initial adjustments. Johnson's philosophy is not about enjoyment in the traditional sense, but about nourishing his body in the most effective, science-backed way possible.

The Daily Meal Plan: Super Veggie and Nutty Pudding

Johnson's daily meals are far from a random assortment of food; they are carefully engineered recipes designed for nutritional density and consistency. The first two meals, a nutrient-packed blended dish called 'Super Veggie' and a fat-rich 'Nutty Pudding', are consumed daily.

Super Veggie:

Ingredients: Steamed or boiled broccoli, cauliflower, shiitake or maitake mushrooms, black lentils, garlic, and ginger.
Preparation: The cooked ingredients are blended with cumin, apple cider vinegar, and fresh lime into a thick, soup-like consistency.
Serving: Topped with hemp seeds and a tablespoon of high-polyphenol extra virgin olive oil.

Nutty Pudding:

Ingredients: Macadamia nut milk, ground macadamia nuts, walnuts, flaxseed, chia seeds, berries, cherries, and pomegranate juice.
Preparation: All ingredients are blended to create a creamy, nutrient-rich pudding.
Serving: Often topped with extra berries and a dose of pea or hemp protein for extra protein. He also consumes 6 grams of high-polyphenol cocoa with this meal.

A Variable Third Meal and High-Quality Fats

While the first two meals are staples, Johnson's third and final meal of the day varies to incorporate different nutrient profiles and flavors. Each recipe is precisely calibrated to meet his daily nutritional goals and totals approximately 500 calories. Options include a variety of plant-based dishes:

Buddha Bowls
Roasted Veggie Lettuce Wraps
Blood Orange and Fennel Salad
Roasted Beets with Green Lentils and Wilted Chard
Sweet Potato and Mushroom Toast
Chickpea Curry over Greens

In addition to the fat incorporated into his meals, Johnson also consumes a specific, high-quality extra virgin olive oil and has the option of having either one tablespoon of dark chocolate or one avocado daily.

The Extensive Supplement Protocol

Diet alone is not enough for Johnson's longevity goals, so he supplements his food intake with a daily regimen of over 100 pills. These are based on extensive biomarker testing and include a mix of over-the-counter supplements and prescription medications, all managed by his team of medical professionals.

Key supplements in his protocol include:

Longevity Mix: A blend of creatine, ashwagandha, L-lysine, glycine, CaAKG, and more.
Essential Capsules & Softgels: Providing a broad spectrum of vitamins (D3, E, B-complex), minerals (zinc, calcium), and antioxidants.
N-Acetyl-L-Cysteine (NAC): An antioxidant for liver and cellular health.
Omega-3s: EPA/DHA for heart and brain health.
Collagen Peptides: To support skin and joint health.
Metformin & Acarbose: Prescription medications to manage blood sugar.
Probiotics and Prebiotics: For optimal gut health.

Why Bryan Johnson Eats This Way

Johnson's dietary practices are an extension of his belief that human vitality can be algorithmically optimized. His goal is to create a blueprint for ideal health, making his body's functioning as predictable and efficient as possible. By removing variables like cravings, impulse eating, and high-sugar foods, he eliminates biological chaos and focuses on data-driven nutrition. He views processed foods and junk food not as treats, but as disruptions to his system. This highly controlled method ensures his body receives precisely what it needs, based on the latest science and his personalized biometric data.

Comparison: Blueprint Diet vs. Standard Vegan Diet


Feature	Bryan Johnson's Blueprint Diet	Standard Vegan Diet
Caloric Intake	Precisely controlled (~2,250 kcal/day), often involving caloric restriction.	Varies widely based on food choices and activity levels.
Nutritional Precision	Hyper-optimized based on daily biometric data and lab testing.	Focuses on whole-foods but lacks the extreme data-driven precision.
Meal Timing	Highly restricted feeding window (e.g., 6:00 a.m. to 11:30 a.m.).	Varies based on individual preference and lifestyle.
Supplementation	Extensive, personalized, and multi-pill regimen guided by doctors.	Can range from none to a few key supplements like B12 and iron.
Dietary Flexibility	Extremely strict, with the same core meals daily and no "cheat meals".	Offers a wide variety of meal options and flexibility.
Goal	Algorithmic optimization to slow and reverse biological aging.	Typically driven by ethical concerns, personal health, or environmental reasons.
Cost	High, especially factoring in premium ingredients and supplements.	Can be affordable or expensive, depending on ingredient choices.

Conclusion

Bryan Johnson's daily diet is an ultra-specific, data-backed nutritional strategy aimed at pushing the boundaries of human longevity. It is not a casual lifestyle choice but a demanding protocol that combines a meticulously planned vegan food intake with an extensive supplement regimen, all driven by constant biometric monitoring. For the average person, replicating the entire Blueprint protocol is likely impractical and prohibitively expensive. However, one can still derive valuable lessons from its principles: a focus on nutrient-dense whole foods, incorporating high-quality fats and antioxidants, and being mindful of when and what you consume. Ultimately, Johnson's diet represents a futuristic vision of nutrition as a precise, algorithmic science, not a matter of taste or pleasure.

Find out more about the Blueprint project on Bryan Johnson's official website: Blueprint Protocol by Bryan Johnson.

Frequently Asked Questions

Bryan Johnson's 'Super Veggie' is his first meal of the day, consisting of a blended mix of steamed broccoli, cauliflower, black lentils, shiitake mushrooms, garlic, ginger, and spices, finished with extra virgin olive oil and hemp seeds.

His 'Nutty Pudding' is a high-fat, high-protein blend made from macadamia nut milk, various nuts like macadamia and walnuts, seeds, berries, cocoa flavanols, and often pea protein powder.

Bryan Johnson currently consumes around 2,250 calories per day, a level of caloric restriction that he has adjusted over time to find the optimal balance for his energy and anti-aging goals.

Johnson practices time-restricted eating, finishing his last meal by 11:30 a.m. This is to optimize his sleep quality and metabolic function, as late-night eating can disrupt the body's natural cooling process and blood sugar levels.

Yes, supplementation is a critical component of Johnson's Blueprint protocol. He takes over 100 pills daily, including a mix of vitamins, minerals, anti-aging compounds, and prescription medications, all based on his biomarker test results.

Johnson follows a primarily vegan diet for ethical and health reasons, with the one exception being the use of collagen peptides in his regimen. He and his team have noted that his protocol could be adapted to include other protein sources.

While the core principles of whole, nutrient-dense foods are beneficial, trying to replicate Johnson's entire regimen without medical supervision is not recommended. The protocol is extremely expensive, personalized to his unique data, and requires a high level of dedication that is difficult to sustain.