Recipe Guide by Zero
Recipe Guide by Zero
Recipe Guide by Zero
PROTOCOL.BRYANJOHNSON.COM
VERSION 0.0
– Zero
03
DISCLAIMER
This document is provided for educational and informational purposes
only and does not constitute providing medical advice or professional
services. The information provided should not be used for diagnosing or
treating a health problem or disease, and those seeking personal medical
advice should consult with a licensed physician.
04
3 Y E A R S O N
30+
VO2 MAX: 58.7 ML/KG/MIN TOTAL BONE MINERAL DENSITY PERFECT LIVER FAT (1.36%)
50+
LEG PRESS SINGLE REP MAX:
ALT+AST+GGT = 49
OPTIMAL CLINICAL
OUTCOME SLOWED PACE OF AGING BY
BIOMARKERS EQUIVALENT 31 YEARS
99
(FTI) BIOLOGICAL AGE REDUCED
TH
100+
20 YEARS
433 CAL
2. NUTTY PUDDING 260 CAL
6. AVOCADO OR SIMILAR
+ 50–100 ML MACADAMIA NUT MILK + ½ CUP BERRIES
+ 3 TBSP GROUND MACADAMIA NUTS + 3 CHERRIES OTHER OPTIONS
+ 2 TSP GROUND WALNUTS + 2 OZ POMEGRANATE JUICE + NUT BUTTER
+ 2 TBSP CHIA SEEDS + HEALTHY BAR
+ 1 TSP GROUND FLAXSEED OPTIONAL + MACADAMIAS, WALNUTS, PECANS, HAZELNUTS
+ ¼ BRAZIL NUT + 40 G PEA PROTEIN
+ 1 TSP COCOA POWDER + 20 G COLLAGEN PEPTIDES
+ 1 TSP SUNFLOWER LECITHIN + 1 TBSP EVOO (CONSUME
+ ½ TSP CEYLON CINNAMON SEPARATELY)
500 CAL
3. THIRD MEAL (VARIES DAILY)
06
08
SUPER VEGGIE INSTRUCTIONS
INGREDIENTS 5. If needed, add some of the vegetable water (or steaming water) to
+ 45 G DRY & 150 G COOKED + 1 TBSP CUMIN
thin out the texture.
BLACK LENTILS POWDER
+ 250 G BROCCOLI (HEAD & STALK) + 1 TBSP APPLE CIDER
+ 150 G CAULIFLOWER VINEGAR 6. Top with 1 Tbsp hemp seeds and 1 Tbsp EVOO.
+ 50 G SHIITAKE OR MAITAKE + 1 TBSP HEMP SEEDS
MUSHROOMS
+ 1 CLOVE GARLIC AFTER PREP, 1 TBSP
+ 3 G GINGER ROOT EVOO (+120 CAL)
+ 1 LIME *COOKED VIA LOW TEMPERATURE, HIGH HUMIDITY, HIGH ACIDITY, HIGH ANTIOXIDANT COOKING METHODS TO
MINIMIZE FORMATION OF ADVANCED GLYCATION END-PRODUCTS (AGES) AND ADVANCED LIPID PEROXIDATION
END-PRODUCTS (ALES).
09
433 CAL 1. Add 50–100 mL almond / macadamia milk based upon desired
consistency.
10
1 BUDDHA BOWL
PAGE 12
6 SWEET POTATO +
MUSHROOM TOAST
PAGE 17
2 ROASTED VEGGIE
LETTUCE WRAPS
PAGE 13 7 CHICKPEA CURRY
OVER GREENS
3
PAGE 18
BLOOD ORANGE +
FENNEL SALAD
PAGE 14
8 BEET POKE
PAGE 19
2. Roast the red pepper in the oven for 25–30 mins at 400°F. Thinly
slice the pepper after roasting.
3. Trim off the woody ends of the asparagus and boil in 1–inch
water in a large skillet for 2–5 minutes.
4. Rinse and drain the white beans. Top beans with juice of 1 lemon
and a handful of chopped dill.
5. Shred the carrots and massage with apple cider vinegar and
cumin seeds.
6. Chop the kale, add a splash of EVOO, and massage kale with
INGREDIENTS
your hands until kale softens.
+ 1 JAPANESE SWEET + ½ TSP EVOO
POTATO + HANDFUL OF GREEN
ONIONS
+ ½ HEAD OF ASPARAGUS
+ 5–6 LEAVES KALE + LEMON 7. Assemble the bowl with the sweet potato, asparagus, red
+ 1 RED PEPPER
+ 2 CARROTS
+ HANDFUL OF CHOPPED DILL
+ ½ CUP WHITE BEANS
pepper, bean salad, kale, and shredded carrots. Top with
+ ¼ CUP WALNUTS + 1 TBSP APPLE CIDER
VINEGAR
toasted walnuts and a squeeze of lemon juice.
+ HANDFUL OF CILANTRO
+ ½ TSP CUMIN SEEDS 12
ROASTED VEGGIE INSTRUCTIONS
LETTUCE WRAPS
1. Chop the sweet potato, cauliflower, fennel, and white onion. Combine
and place on a baking sheet. Drizzle the EVOO and squeeze the lemon
juice on top of the veggies. In a small bowl, combine the smoked
paprika, cumin powder, and pepper. Grate the ginger. Sprinkle the
seasoning, ginger, and fresh herbs on top of the veggies. Give it a good
toss.
2. Bake in the oven on 350° F for 45 minutes or until the veggies are
tender.
3. While baking, finely chop the radishes and mint. Toss together in a
small bowl with the pomegranate seeds for the pomegranate relish.
4. Wash the butter lettuce and lay out 6–8 leaves for wraps.
INGREDIENTS 6. Thinly slice the jalapeño and chop the toasted pumpkin seeds.
+ 1 WHITE SWEET POTATO + 1 TBSP SMOKED PAPRIKA
+ 1 SMALL HEAD OF + 1 TSP CUMIN POWDER
CAULIFLOWER + ½ TSP PEPPER
+ 1 BULB FENNEL 3 TBSP FRESH HERBS
+ 1 WHITE SWEET ONION
+
(OREGANO, THYME,
POMEGRANATE RELISH
+ 1 LEMON + ROSEMARY, ETC.) + 4 RADISHES
+ 1 TBSP EVOO 1 HEAD BUTTER LETTUCE + ¼ CUP POMEGRANATE SEEDS + 1 JALAPEÑO
+ 1 SMALL CUBE GINGER + 1 BIG HANDFUL MINT LEAVES + ¼ CUP TOASTED PUMPKIN SEEDS 13
BLOOD ORANGE +
FENNEL SALAD
INSTRUCTIONS
1. Cut the stalks off the fennel. Peel off any outer layers and thinly
slice or use a mandoline. Place in a large mixing bowl and set
aside.
2. Peel the blood orange and the orange pith and any white
membrane. Slice the orange in chunks. Add to the bowl.
3. Thinly slice the red onion and cut the mint. Add both to the bowl
3. In a pan, sauté shallot and garlic with a dash of EVOO, and add a
mound of chard (about four cups packed). Gently wilt for 1–4
minutes.
ROASTED CABBAGE
1. Remove and discard the outer leaves. Firmly press down on cabbage
with one hand and cut an inch-thick "steak." Place on a baking sheet.
2. Drizzle with EVOO. Generously sprinkle the chipotle powder, paprika, and
onion powder on the steaks.
3. Roast in the oven at 400°F for 20–30 minutes or until tender/golden
INGREDIENTS brown.
+ ½ TSP CINNAMON
+ ½ TSP NUTMEG
+ ¼ HEAD PURPLE CABBAGE
+ 1 ORANGE SWEET POTATO
+ ½ TSP PUMPKIN SEEDS
+ ¼ CUP TOASTED WALNUTS
On a plate, scoop a few spoonfuls of the sweet potato mash and smooth
+ ½ CUP UNSWEETENED
ALMOND MILK
+
OR PECANS flat. Lay the cabbage steaks on top of the mash. Chop and sprinkle some
+ 1 LEMON
+ HANDFUL OF PARSLEY
+ PUMPKIN SEEDS
+ 1 TSP EVOO parsley or any other fresh herb. Finish with a squeeze of lemon juice.
+ ½ CHIPOTLE POWDER
+ ½ PAPRIKA
+ ½ ONION POWDER 16
SWEET POTATO +
MUSHROOM TOAST INSTRUCTIONS
SWEET POTATO TOAST
1. Wash and scrub the sweet potato. Slice the sweet potato
lengthwise in ½–nch slices.
2. Drizzle with EVOO and roast at 400°F for 30–45 minutes.
MUSHROOM TOPPER
1. Shred the oyster mushrooms with a fork (they will look stringy),
and chop up additional mushrooms. Squeeze juice of 1 lime.
Sprinkle with smoked paprika (coconut aminos optional).
2. Chop up 1 clove garlic. Heat up EVOO on medium. Add chopped
garlic to the pan for 1–3 minutes.
3. Add in mushrooms and cook on low heat for 6–8 minutes or until
mushrooms are tender.
ASSEMBLE TOAST
INGREDIENTS + ZEST OF 1 ORANGE
2. Peel and chop the white sweet potato into small chunks and thinly
slice the red pepper.
4. Add in the curry powder, cinnamon, and squeeze of lime into a pot.
Stir and sauté for 1–2 minutes.
1. Wash & peel the beets. Cut into 1–inch cubes. Boil in water for
20–25 minutes until tender. Drain and rinse.
2. Drop your collard greens in a pot of boiling water for 1–2 minutes to
soften them.
5. Carefully roll the collard green wrap just like you would with a burrito,
tucking in the ends as you go so that the filling stays inside. Let these chill
in the fridge while you make the red pepper dip.
6. Cut the red pepper in half vertically and remove its core and seeds. Place
the halves face down on a baking sheet and roast at 400°F for 20–30
minutes or until the pepper is soft.
INGREDIENTS
+ 1 BUNCH COLLARD GREENS
RED PEPPER DIP:
7. In a blender, blend roasted pepper, ½ cup of macadamia nuts, and a little
+ A BOWL OF YOUR FAVORITE
+
+ 1 RED PEPPERS water. Add 1 Tbsp at a time until you reach the desired consistency.
MIXED VEGGIES, LIKE: + ½ CUP MACADAMIA NUTS
+
SHREDDED PURPLE CABBAGE, (SOAKED FOR 1–2 HRS)
+
CARROTS, CUCUMBER,
CILANTRO MICROGREENS
8. Pull the wraps out of the refrigerator and dip in the red pepper sauce.
+ ½ AVOCADO
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ROASTED BOK CHOY +
JAPANESE SWEET POTATO INSTRUCTIONS
1. Rinse and chop the Japanese sweet potato in half and then in
thirds. Coat with EVOO, place face down on a baking sheet, and
bake at 400°F for 45–60 minutes or until soft. 30 minutes in,
turn the sweet potatoes over.
2. Rinse and slice the bok choy in half. Coat with the juice of ½
orange. Roast at 400°F for 20–25 minutes or until golden brown
on the edges.
3. Toast the walnuts and chipotle powder for 5–10 minutes over
medium low heat or until the walnuts are browned.
4. Mix 1 Tbsp of tahini with the juice of 1–2 lemons. Add 1 Tbsp of
water at a time until you reach your desired consistency.
INGREDIENTS 5. Place the bok choy on a plate and top with chopped walnuts,
+ SMOKED PAPRIKA
+ 3–4 BABY BOK CHOY + ½ JUICE OF ORANGE cilantro, and tahini sauce. Sprinkle with smoked paprika and
+ ½ TBSP CHOPPED
+
WALNUTS
+ 1 TSP TAHINI
+ 1–2 LEMONS
serve with baked Japanese sweet potatoes.
+
+ HANDFUL OF CHOPPED + CHIPOTLE POWDER
+
GREEN ONIONS + 1 JAPANESE SWEET
+ HANDFUL OF CILANTRO POTATO
OR PARSLEY + ½ TBSP EVOO
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A FEW STARTER ITEMS
(STUFF I USE, NOT ENDORSEMENTS)
+
+
+
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