What Does Bryan Johnson Eat in the Morning? The Blueprint Breakfast Revealed

December 7, 2025 •

3 min read

Biohacker Bryan Johnson, who reportedly consumes over 70 pounds of vegetables per month, adheres to a strict, data-driven diet for his Blueprint Protocol. His meticulously planned regimen dictates exactly what does Bryan Johnson eat in the morning, focusing on a supplement-packed longevity drink and a fibrous 'Super Veggie' meal designed for cellular optimization.

Quick Summary

Bryan Johnson's morning involves a supplement-rich drink and two nutrient-dense meals—Super Veggie and Nutty Pudding—all consumed within a limited time-restricted eating window. This routine is part of his larger Blueprint health protocol.

Key Points

The Morning Protocol: Bryan Johnson's morning begins with a precisely measured longevity supplement drink, followed by exercise and his solid meals.
The Super Veggie Meal: His first solid food is a signature 'Super Veggie' bowl, a blended mix of cooked lentils, broccoli, cauliflower, mushrooms, garlic, and other nutrient-dense ingredients.
Nutty Pudding: He also consumes a 'Nutty Pudding' composed of nuts, seeds, berries, and cocoa, often as his second meal within his morning eating window.
Strict Eating Window: All of Johnson's meals are consumed within a limited intermittent fasting window, typically concluding by 11:30 a.m..
Extensive Supplementation: The meals are accompanied by a large stack of supplements chosen to optimize his health based on biological data.
Avoids Sugar and Processed Foods: As part of his strict regimen, he completely avoids sugar, processed foods, and other nutritionally expensive items.
Data-Driven Decisions: The entire diet is part of the data-driven Blueprint protocol, aimed at maximizing longevity and reversing aging.

The Morning Longevity Drink

Bryan Johnson's dietary routine begins not with solid food, but with a highly specific, supplement-dense liquid. Within an hour of waking around 4:30 a.m., he consumes an 8 oz drink designed to maximize nutrient delivery. This concoction includes:

Blueprint Longevity Mix
Collagen Protein
Creatine
Prebiotic galactooligosaccharides (GOS)
Inulin

This liquid breakfast is a cornerstone of his biohacking efforts, providing a potent dose of supplements that he believes are essential for maintaining and reversing the aging process, a goal he says cannot be achieved through diet alone.

The Super Veggie Meal

Following his workout and supplement regimen, Johnson consumes his first solid meal of the day, a signature blend he calls the "Super Veggie". This meal is a robust, fibrous mixture crafted for nutrient density and gut health. It includes a precise measurement of several ingredients:

Dry black lentils (45g)
Broccoli (250g), including the stalk
Cauliflower (150g)
Shiitake or Maitake mushrooms (50g)
Garlic (1 clove)
Ginger root (3g)
Lime (1 whole)
Cumin (1 tbsp)
Apple Cider Vinegar (1 tbsp)
Hemp seeds (1 tbsp)
Extra Virgin Olive Oil (1 tbsp, drizzled after cooking)
Fermented foods (1-4 tbsp, such as cabbage or kimchi)

The meal is blended to a mush-like consistency, a form Johnson finds maximizes nutrient absorption. Each ingredient is chosen for its specific health benefits, from the protein and fiber in lentils to the anti-inflammatory properties of garlic and mushrooms.

How the Nutty Pudding Fits In

While the Super Veggie is his first solid meal, Johnson's second meal, the "Nutty Pudding," is also a morning affair, typically consumed around 9 a.m. within his tight eating window. This fat-dominant meal is rich in Omega fatty acids and includes a mix of:

Blueberry Nut Mix
Blueprint Longevity Protein
Collagen Protein
Extra Virgin Olive Oil
Blueprint Cocoa
Macadamia Nut Milk

Bryan Johnson's Morning Macros vs. Standard Breakfast

Johnson's approach is a stark contrast to a typical, nutrient-poor breakfast. His morning intake prioritizes specific, data-backed compounds, whereas a conventional breakfast often contains processed ingredients.


Metric	Bryan Johnson's Morning Meal	Typical American Breakfast (e.g., cereal and milk)
Nutrient Density	Extremely high; every calorie serves a specific biological purpose.	Low; often packed with empty calories and fortified nutrients.
Fiber Content	Very high, especially from lentils, broccoli, and seeds, supporting gut health.	Low; refined grains offer minimal dietary fiber.
Added Sugar	Zero; strictly avoids refined sugars and high fructose corn syrup.	High; sugar is a primary ingredient in most breakfast cereals.
Macronutrient Balance	Precisely balanced (approx. 40% fat, 35% carbs, 25% protein) and calorie-restricted for longevity.	Often unbalanced, skewed towards simple carbohydrates and added sugars.
Processing Level	Minimal; uses whole, unprocessed vegetables, fruits, and nuts.	Highly processed; contains refined flours, grains, and synthetic additives.

The Supplement Stack Accompanying Breakfast

In addition to his liquid and solid meals, Bryan Johnson takes a considerable number of supplements throughout his morning. These are meticulously selected to fill nutritional gaps and target specific biomarkers. For example, he takes essentials, advanced antioxidants, and other specialized pills alongside his morning food. The supplement list is dynamic, changing based on his blood test results and a team of doctors and scientists advising his protocol. This extensive, data-driven supplementation underscores his belief that diet alone is insufficient for achieving his ambitious anti-aging goals.

Conclusion: The Philosophy Behind the Morning Meal

Bryan Johnson's morning diet is a microcosm of his larger Blueprint philosophy: to optimize every possible variable for health and longevity. His meals are not about pleasure or indulgence, but about function, efficiency, and measurable biological improvement. The combination of a nutrient-packed longevity drink, the fibrous Super Veggie meal, and the Omega-rich Nutty Pudding provides a comprehensive nutritional start designed to fuel his body with purpose. His approach serves as a stark reminder of how a disciplined, science-first approach can redefine one's relationship with food.

For more detailed information on the specific metrics and ingredients, you can visit the official Blueprint protocol page on Bryan Johnson's website.

Frequently Asked Questions

The Super Veggie meal is a blend of cooked dry black lentils, broccoli, cauliflower, shiitake or maitake mushrooms, garlic, ginger, lime, cumin, apple cider vinegar, hemp seeds, and extra virgin olive oil.

He consumes his morning longevity drink around 5:25 a.m., and his two solid morning meals, Super Veggie and Nutty Pudding, between approximately 6:45 a.m. and 9:00 a.m..

Yes, his food is vegan, featuring plants, nuts, and seeds. However, he does use collagen peptides, which are typically derived from animal products, as part of his supplements.

The Nutty Pudding is a meal made with Blueprint Longevity Protein, nuts (like macadamia and walnuts), seeds (like chia and flax), berries, extra virgin olive oil, and Blueprint Cocoa.

He believes that while his diet is extremely nutrient-dense, it cannot provide everything needed for his aggressive anti-aging goals. Supplements are used to fill specific nutrient gaps based on his health metrics.

No, he is extremely strict about his diet. He has stated that he finds the idea of eating junk food, like pizza or doughnuts, to be unappealing and not worth the metabolic consequences.

Bryan Johnson’s protocol is highly personalized and based on extensive testing. His team advises that it is not a blindly recommended diet for others, and individuals should consult healthcare providers.

He uses extra virgin olive oil in his morning meals, often drizzled on top after preparation, to add healthy fats.