Blueprint Meal Planner
Plan Bryan Johnson's Blueprint meals with Swiss ingredients. Generate shopping lists for Migros & Coop with prices in CHF.
Bryan Johnson's Blueprint Meals
Click on a meal to add it to your weekly planner. Visual cards show gradient art representing each dish.
📋 Detailed Recipes & Ingredients
Bryan's cornerstone meal — a nutrient-dense vegetable blend with complete proteins.
- Black lentils (dry) 45g
- Broccoli (chopped) 250g
- Cauliflower 150g
- Shiitake mushrooms 50g
- Garlic (minced) 4 cloves
- Ginger (fresh) 1 tbsp
- Hemp seeds 1 tbsp
- Extra virgin olive oil 1 tbsp
- Cumin, apple cider vinegar to taste
Nutrient-dense pudding packed with healthy fats, fiber, and brain-boosting compounds.
- Macadamia nut milk (unsweetened) 200ml
- Macadamia nuts 30g
- Walnuts 30g
- Ground flaxseed 2 tbsp
- Sunflower lecithin 1 tbsp
- Cocoa powder (unsweetened) 1 tbsp
- Ceylon cinnamon ½ tsp
- Berries (mixed) 100g
- Pomegranate juice 60ml
Varies daily — options include sweet potato, additional lentil dishes, or seasonal vegetables.
- Sweet potato (baked) 300g
- Black beans 100g
- Leafy greens (kale/spinach) 100g
- Avocado ½
- Cherry tomatoes 100g
- Tahini dressing 2 tbsp
- Nutritional yeast 1 tbsp
- Pumpkin seeds 30g
High-protein, fiber-rich soup that's easy to batch cook for the week.
- Red lentils (dry) 100g
- Carrots (diced) 100g
- Celery (diced) 50g
- Onion (diced) 100g
- Vegetable broth 500ml
- Turmeric 1 tsp
- Cumin 1 tsp
- Lemon juice 2 tbsp
Loaded sweet potato with Mediterranean-inspired toppings.
- Sweet potato (large) 350g
- Chickpeas (cooked) 100g
- Cucumber (diced) 100g
- Red onion (sliced) 50g
- Kalamata olives 30g
- Hummus 3 tbsp
- Fresh parsley 2 tbsp
- Extra virgin olive oil 1 tbsp
Quick blended meal when you need nutrition fast.
- Spinach (fresh) 100g
- Kale 50g
- Banana (frozen) 1 medium
- Blueberries (frozen) 100g
- Ground flaxseed 2 tbsp
- Almond butter 1 tbsp
- Oat milk (unsweetened) 300ml
💊 Blueprint Supplement Timing
Bryan's supplement protocol organized by time of day. Adapt quantities to your needs.
📊 Personalized Macro Calculator
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📅 Weekly Meal Planner
Drag meals from above or click "Auto-Generate" to create a varied weekly plan within Blueprint guidelines.
📊 Weekly Nutritional Summary
🛒 Shopping List Generator
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Migros🇨🇭 Swiss Ingredient Substitutions
Many Blueprint ingredients are US-specific. Here's where to find them in Switzerland, plus Swiss alternatives.
🥗 Vegetables & Produce
| US Ingredient | Swiss Alternative | Where to Buy | Est. Price (CHF) |
|---|---|---|---|
| Black lentils (Beluga) | Beluga Linsen / Schweizer Linsen | Migros, Coop, Alnatura | 4.50 / 500g |
| Shiitake mushrooms | Shiitake Pilze (fresh or dried) | Coop, Manor Food, Asian grocery | 7.95 / 200g fresh |
| Kale | Grünkohl / Federkohl | Migros, Coop (seasonal) | 3.50 / 300g |
| Sweet potato | Süsskartoffel / Batate | Everywhere | 3.50 / kg |
| Collard greens | Federkohl or Mangold (chard) | Migros, farmers markets | 3.90 / bunch |
🥜 Nuts, Seeds & Plant Milks
| US Ingredient | Swiss Alternative | Where to Buy | Est. Price (CHF) |
|---|---|---|---|
| Macadamia nut milk | Alpro Mandelmilch or Oatly | Migros, Coop | 3.50 / L |
| Macadamia nuts | Macadamia Nüsse | Coop, Manor, iHerb | 8.50 / 100g |
| Hemp seeds | Hanfsamen geschält | Reformhaus, Coop Naturaplan | 12.95 / 250g |
| Ground flaxseed | Leinsamen gemahlen | Everywhere | 2.95 / 400g |
| Sunflower lecithin | Sonnenblumen Lecithin | iHerb, Vitaminplus.ch | 18.00 / 200g |
| Walnuts | Baumnüsse / Walnüsse | Everywhere | 4.50 / 200g |
🏺 Pantry & Specialty Items
| US Ingredient | Swiss Alternative | Where to Buy | Est. Price (CHF) |
|---|---|---|---|
| Extra virgin olive oil (EVOO) | Olivenöl extra vergine | Everywhere (get quality!) | 15.00 / 750ml |
| Nutritional yeast | Hefeflocken / Edelhefe | Reformhaus, Coop Naturaplan | 6.50 / 150g |
| Ceylon cinnamon | Ceylon Zimt | Reformhaus, Migros Bio | 5.50 / 50g |
| Apple cider vinegar | Apfelessig naturtrüb | Everywhere | 4.50 / 750ml |
| Pomegranate juice (100%) | Granatapfelsaft (100%) | Migros, Coop, Turkish shops | 5.95 / L |
| Cocoa powder (raw) | Kakao Pulver roh / ungesüsst | Migros, Reformhaus | 8.50 / 250g |
💊 Supplements
| Supplement | Swiss Source | Where to Buy | Est. Price (CHF) |
|---|---|---|---|
| Vitamin D3 (2000 IU) | Burgerstein, Streuli | Apotheke, Dropa | 18.00 / 100 caps |
| Omega-3 (EPA/DHA) | Burgerstein Omega-3, Nordic Naturals | Apotheke, iHerb | 35.00 / 90 caps |
| Magnesium L-Threonate | Now Foods Magtein | iHerb | 45.00 / 90 caps |
| Creatine Monohydrate | MyProtein, Optimum Nutrition | Fitmart.ch, Galaxus | 25.00 / 500g |
| Collagen Peptides | Vital Proteins, Great Lakes | iHerb, Amazon.de | 40.00 / 284g |
| NR (Nicotinamide Riboside) | Tru Niagen | iHerb, vitaminexpress.ch | 60.00 / 30 caps |
💡 Swiss Shopping Tips
- 🛒 iHerb.com — Ships to Switzerland, great for US supplements and specialty items. Order under CHF 65 to avoid customs.
- 🛒 Reformhaus / Müller — Best for organic specialty items like nutritional yeast, raw cacao, hemp seeds.
- 🛒 Asian Grocery Stores — Cheapest source for shiitake mushrooms, specialty produce, and bulk items.
- 🛒 Migros Bio / Coop Naturaplan — Quality organic produce comparable to Whole Foods, reasonable prices.
- 🛒 Farmers Markets — Best seasonal produce. Check local Markt schedules for freshest items.