Bryan Johnson Blueprint Meal Assembly

Replicate Bryan Johnson's meal prep routine by batch preparing nutrient dense bases including steamed cruciferous vegetables, black lentils, and nut pudding.

4 time blocks, 45 minutes in total.

Time blocks

Steam Broccoli Cauliflower and Mushrooms: 15 min
Chop and steam cruciferous vegetables until tender crisp
Fold In Lentils Garlic and Olive Oil Dressing: 10 min
Combine cooked black lentils, fresh garlic, ginger, and olive oil
Blend Nut Milk Seeds and Macadamia Pudding Base: 10 min
Pulse macadamia nuts, chia seeds, flaxseed, cocoa, and plant milk
Portion Into Glass Jars and Top With Berries: 10 min
Weigh portions into sealable glass containers and store

About this routine

Bryan Johnson's meal prep routine centers on absolute consistency, using pre-measured whole foods designed around calculated caloric and nutrient density. Rather than cooking different recipes every day, his system relies on batch assembling three core dishes: Super Veggie, Nut Pudding, and a flexible vegetable main.

This session focuses on preparing the primary foundational meals. Broccoli, cauliflower, shiitake mushrooms, and black lentils form the savory base, while macadamia nuts, seeds, and berries complete the pudding. Everything is weighed and divided into glass containers for the week.

By standardizing the chopping, steaming, and portioning steps into a single workflow, you eliminate daily decision fatigue around food. Extra virgin olive oil and fresh condiments are added immediately before serving to preserve flavor and polyphenols. Using a structured visual schedule keeps kitchen prep efficient and repeatable without missing measurements.

Why this routine works

Eliminates daily dietary decision fatigue through standardized recipes
Ensures consistent intake of cruciferous vegetables and essential fats
Saves active cooking time during busy weekdays through batch assembly

FAQ

What meals are included in Bryan Johnson's meal prep routine?

The core meals are the Super Veggie bowl, Nut Pudding, and a third vegetable based meal like a stuffed sweet potato or roasted veggie dish.

How long does this meal preparation session take?

This batch assembly session takes 45 minutes to steam vegetables, blend pudding bases, and portion ingredients into daily glass containers.

Why are ingredients weighed during preparation?

Precise weighing ensures consistent caloric intake and exact micronutrient delivery across every daily meal.

Sources

Bryan Johnson Blueprint Protocol Nutrition Guide, Project Blueprint
My $2,000,000 Morning Routine and Diet, Bryan Johnson YouTube