Updated on Feb 26th, 2024

Hi Everyone

I’ve been following Blueprint Protocol from Bryan Jhonson (all meals) over the last 6 months and, since following this for a long term is not an easy task, I've created a system with several hacks and optimized my meals preparation where I spend only 1 day (or only few hours) and have meals for the next 28 days - that is why 1 to 28.

Today, It cost me only GBP ~400/mo for ingredientes (~USD 500/mo) and meals are delicious. It is very personalized: I have control over all ingredients, can easily change recipes to adapt my preferences and taste. So, If it is faster, cheaper, taste is great and easier to adapt over time, then it becomes sustainable for long-term and that is why I've been on this diet for so long.

I've shared a few small hacks (eg: buying a $200 freezer) in some communities about what I was doing and they loved it. As they asked for a more “Step by step” around my process, I've decided to article and a few tools (eg: like this **spreadsheet for meal plan**). I was also accepted for the first cohort (BP5000 - aka Freddie Mercury in Discord) to try BP's stack in the 90 days challenges and hope it can help from there too. Have a fun reading!

Shared this in Zero community and got several positive feedback that incentivized me to write this. (Zero club is Europe's first longevity community - www.joinzero.co)

Thanks you guys from Zero and BP5000 (first cohort to try Blueprint's tack)! I have learnt a lot from you, so hopefully and I can give back.

Also, thank you Bryan Johnson for sharing your knowledge with this fantastic diet and experiment! (his protocol here)

Before jumping into the Hacks, let me explain about why it needs optimization, why alternatives do not really work well and about me.

If you liked, follow me on twitter @andrenazareth_ - will share more hacks.

Why it needs Optimization

The path to continue the diet for a long term is not easy. As many, the major challenges are : time to prep, taste, cost and adaptation over time. If you are not prepared, the intense logistic will make you give up. These are the challenges are the reasons why most of people trying Blueprint end up failing to continue (eg: watch this guy). Even with BP's stack, it won't solve of many the issues (specially in terms taste/freshness, amount of calories and adapting to you).

I've now reached to a point where current diet is better in all aspects compared to my previous not much healthy diet (which was eating at Chiplote + sushi + cooking sometimes + Eggs on every breakfast). With current diet and process, I have the benefits of:

• Faster: Prep time is only 6hr/month vs ordering/cooking food everyday. Even just 20-30min of daily cooking/meal prep can become 10-15hrs time spent in a month. And, now, I don't need to even think about over the entire month (mental cost of switching activities). Optionally, you can spend a bit more (GBP 200/day) and hire someone to cook for you, so it will only take 1-2hr/month (for goals, adjustments and buying).
• Cheaper: Cost only GBP 500/month vs my previous cost GBP700/mo (vs USD1500/mo Bryan diet).
• Better Taste: It has now a great taste for me as I did several small changes. Full control of ingredients/recipe, love nutty pudding and my 3rd meals. My first supper veggie did not really taste good in the beginning - now it is delicious.