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Blueprint diet

Index

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Diet

The Green Giant (Upon waking)

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Super Veggie

  • Black lentils, 300 grams (weighed cooked)
  • Broccoli (head+stalk), 250 grams
  • Cauliflower. 150 grams
  • Shiitake or Maitake Mushrooms, 50 grams
  • Garlic, 1 clove (a piece)
  • Ginger Root, 3 grams
  • Lime, 1
  • Cumin, 1 Tbsp
  • Apple Cider Vinegar, 1 Tbsp
  • Hemp Seeds, 1 Tbsp
  • After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil

Recently been springkling 1 Tbsp of 100% dark chocolate to dish

(All organic)

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Super Veggie Preparation instructions
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Super Veggie hummus w/ olive oil & chocolate…
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Nutty Pudding

50-100 mL Malk Almond Milk

3 Tbsp ground macadamia nuts

2 tsp of ground walnuts

1 tsp of ground flaxseed (seed that is ground into flour)

1/2 brazil nut

1 Tbsp non dutched cocoa

1 tsp sunflower lecithin

1/2 tsp ceylon cinnamon

1 cup blueberries/raspberries/strawberries (your choice)

3 cherries

2 oz freshly squeezed pomegranate juice

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Nutty Pudding Preparation instructions
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Example Third Meals

Asparagus Almond Beet Salad

Ingredients (500 cal)

Beets 500 grams cooked

Asparagus 300 grams cooked

Almonds Slivers 21 grams

Arugula 1 cup

Shallot 1 large

Balsamic 3 Tablespoons

Dijon 3 Tablespoons

Mustard Seeds 1 Tablespoons

Preparation Instructions

  1. Trim and clean beets. Boil in water till the beets can be easily pierced with a fork. Drain and while still warm, the skin will rub off easily underwater. Set aside the skinless beets in a bowl.
  2. Blanch Asparagus - Set aside a bowl of ice water. Heat a large saucepan of water till boiling. Add Asparagus to the boiling water for 4 minutes. It may be shorter or larger boiling times depending on the size of the stalks. Once asparagus is firm but not crisp, remove it from boiling water and dump it into the ice bath. Once asparagus is cool. Drain and take a paper towel to blot any excess water away.
  3. In another heated pan, add the mustard seeds to a dry pan for one minute. After one minute add sliced shallots and one-fourth cup of water. Cook shallots and mustard seeds down until the shallots are transparent. Add more water if needed.
  4. In a small bowl add the balsamic and the dijon and blend well.
  5. Once everything is assembled and cooled to room temperature. Chop the beets and asparagus into small bite-sized pieces. Add the cooled shallots mixture. Add in chopped arugula and toss lightly. Once lightly tossed pour dressing over and toss lightly again. Top the salad with slivered almonds.

Orange Fennel Salad

Ingredients (500 calories)

  • 1 Cara Cara Orange, segmented
  • ¼ cup Fennel, shredded
  • 30 grams Goji Berries
  • 30 grams Pecans
  • 14 Grape Tomatoes
  • 3 cups Spring Mix
  • 1 cup Arugula Leaf or Sprouts
  • ¼ cup Fresh Mint
  • 2 tablespoons Fig Balsamic Vinegar

Preparation Instructions

  1. Gather ingredients. Segment the orange. Shred the fennel on a grater.
  2. Toss in greens, torn mint leaves, fennel, grape tomatoes, top with chopped pecans, and goji berries.
  3. Right before serving add fig balsamic dressing.

Stuffed Sweet Potato

Ingredients (500 calories)

  • 300 grams Sweet Potato, cooked
  • 45 grams Chickpeas, cooked
  • 12 Grape Tomatoes
  • ½ Avocado
  • 4 Radishes
  • ¼ cup Cilantro
  • 1 large Jalapeno Pepper
  • 2 whole Limes
  • 1 whole Lemon
  • 1 teaspoon Chile Powder

Preparation Instructions

  1. Roast the sweet potato until you can puncture it with a fork.
  2. While the potato is roasting, place chickpeas in a bowl. Add the juice of half of a lemon and the chile powder and set aside to marinate.
  3. On a sheet pan, roast the grape tomatoes until they have popped and have a bit of color.
  4. Add to a small bowl the avocado mash with the juice of one lime and half of a lemon. Stir until creamy.
  5. Thinly slice the radishes and the jalapeno pepper.
  6. Once everything is roasted. Build your dish. Start with the potato, slice open. Remove skin if preferred. Pour the chickpea mixture over the sweet potato, next add roasted grape tomatoes and some jalapenos. Top with avocado mixture, chopped fresh cilantro, radishes, and the remainder of jalapeno peppers. Serve with sliced lime on the side

Fun fact:

On Blueprint, you’ll eat over 70+ lbs of veggies, berries and nuts per month

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Step 2: Supplements

Note: this protocol is based upon regular measurements. Optimal protocol for you may differ. How I organize them.

Upon waking

Acarbose 200mg (Rx)
Ashwagandha 600mg
B Complex .25 pill M/Th
BroccoMax 250mg
C 500mg
Ca-AKG 2 grams
D-3 2,000 IU
DHEA 25mg
E 67mg
EPA 500mg with vitamin E 5mg
Garlic 2.4g equivalent
Garlic 1.2g (kyolic)
Ginger Root 2.2g
Glucosamine Sulphate 2KCL 1,500mg
Lithium, as lithium orotate, 1mg
Lycopene 10mg
Lysine 1g
Metformin ER 1,500 (Rx)
Nicotinamide Riboside 375mg (6 x wk)
N-Acetyl-L-Cysteine (NAC) 1,800 mg
Turmeric with piperine 1g
Taurine 1g
Ubiquinol 100mg
Zeaxanthin (20mg Lutein, 4mg Zeaxanthin)
Zinc 15mg

w/Dinner

Before bed

Other

  • Extra Virgin Olive Oil, 30mL daily
  • Pea Protein, 29 grams daily
  • Dark Chocolate, 15 grams
  • Rapamycin 13mg, bi-weekly (Rx)
  • Testosterone 2mg patch 6x weekly
  • B12 methylcobalamin 1x/wk