A heartfelt thanks to my mother is where my dietary journey begins. Her teachings in the kitchen and emphasis on wholesome eating have been instrumental. Our sibling rivalry over who gets more salad speaks volumes of the healthy habits she instilled. Despite a brief detour into the realm of frozen pizzas and lasagnas during my adolescent years, my diet has remained largely beneficial, a testament to her influence. So, for shaping my nutritional foundation with care and wisdom, thank you, Mom.

Pre-Challenge Dietary Habits
Pre 2020, I was engaged in regular snacking binges & no meal was a real meal to me without meat in it. Best, red greasy meat. Since then an awful lot changed:

  1. Flexitarian Approach: 2020 I've cooked only vegetarian. Since 2021, I added in occasional meat and fish (but limiting red meat).
  2. Quality of Food: Prioritized fresh, minimally processed, mostly organic ingredients.
  3. Nutrient Focus: Ensured a diet rich in fiber, greens, and fruits.
  4. Intermittent Fasting: Practiced 17/18-hour fasting cycles until Spring 2023, halted due to inadequate calorie intake.

A Typical Day Pre-Challenge:

  • Morning: Skipped breakfast.
  • Lunch (2-3 PM): Consistent musli base with hot water, fruits, plant yogurt, or a smoothie, and nut butter.
  • Dinner (6-7 PM): Varied home-cooked meals, sufficient for 2-3 days. Dining out occasionally resulted in late meals.

New Blueprint DietAdopting a combination of the Mediterranean Diet and Blueprint Recipes, my daily meal plan now looks like this:

  1. 8.30-9.30 AM: Breakfast
  2. 1-2 PM: Lunch
  3. Before 2.30 PM: Snack
-> Details

8.30-9.30 AM: BREAKFAST
Every day the same (and I love it):

nutritious smoothie with Green Giant ingredients, combined with self-mixed musli and fruits.

Green Giant Smoothie Recipe (VIDEO):

Serves two - Add in below order

  • 1 Apple
  • 1 Banana
  • A handful of Organic Berry Mix
  • Ginger (half thumb size)
  • Curcumin (3g powder or half thumb size)
  • A pinch of Black Pepper
  • 1 tbsp. Peanut Butter
  • Water, Kefir or Plant Milk (fill just below the berries)
  • Kale or Spinach
  • Supplements:
  • 1 tbsp. Creatine
  • 4 tbsp. Collagen Peptides
  • 2 big tbsp. Raw Unprocessed Cacao Powder
  • 1/2 tbsp. Cinnamon
  • 1 tbsp. Spirulina
  • 1 tbsp. Chlorella
Blend all ingredients until smooth and enjoy!

Sugar-Free Muesli Premix Recipe (VIDEO

Total Weight: 4950 grams (lasts me 2-2.5 months)

What You'll Need:

Make sure you have a large mixing bowl, some mixing tools, and a kitchen scale.

Base Ingredients and Their Proportions:
    • Oats: 1500g (30.3%) 
    • Sprouted Muesli: 1500g (30.3%) 
    • Hemp Seeds: 500g (10.1%) and Cacao Nibs: 500g (10.1%) 
    • Goji Berries: 350g (7.1%) 
    • Pumpkin Seeds: 300g (6.1%), Linseeds (Flax Seeds): 200g (4.0%), and Chia Seeds: 100g (2.0%) to complete the mix.

Mix everything together and store in dark, airtight containers.


Rotating meals, with consistent staples. Mealprepped weekly:

The day's largest meal, comprising a base plus toppings, always served with a mixed salad.
  1. Base: Rotates & is prepped weekly
  2. Toppings: Vary daily, typically including protein sources like tofu, eggs, chicken, or fish.

Before 2.30 PM: SNACK
Nuts, berries, and 100% dark raw unprocessed chocolate, or soup.

Principles for Nutritional Balance
  1. Organic and Seasonal: Prioritize organic, regionally sourced, and seasonal foods.
  2. Wholesome Choices: 100% exclude processed foods, sugars, dairy products, and alcohol.
  3. Macronutrient Ratio: Aim for 50% carbohydrates, 30% protein, and 20% fats.
  4. Carbohydrate Quality: Focus on whole grains and complex carbs.
  5. Fiber-Rich Diet: Emphasize greens like spinach and kale.
  6. Protein Sources: Combine plant-based (legumes, nuts) and select animal proteins (responsibly sourced eggs, poultry, wild-caught fish, and seafood).
  7. Healthy Fats: Primarily unsaturated fats, such as olive oil and nuts.

Automations for Efficiency

  • Meal Preparation: Bulk cooking once per week to minimize daily kitchen time (reduced from 1-2 hours to 30 minutes).
  • Weekly Rotation: Keeping meals exciting with weekly changes, catering to family preferences.
  • Bulk Purchasing: Opting for bulk purchases for cost-effectiveness and quality.
  • Weekly Grocery Shopping: Fresh groceries sourced weekly.

  -> View my weekly Grocery Shopping List <-

Data-Driven Adjustments for Challenge

Based on my baseline biomarker analysis, I've fine-tuned my diet to optimize my aging clock:

  1. Protein Priority: Add lean meats & fish (1-2 p.W.) and nuts are now dietary staples.
  2. Up Phytochemicals: Enhanced consumption of leafy greens, raw cacao, EVOO.
  3. Iron-Rich Foods: Increased intake of kale, oysters, anchovies, and mackerel.
  4. Strict Meal Order: Fiber & vegetables → Protein → Carbs
  5. Fasting Regimen: Eating window set to 8 AM - 3 PM (M-T), flexible on weekends, with no meals after 5 PM.

Future Considerations

  1. Calorie Tracking: To better understand and manage energy intake.
  2. Weekly 24-Hour Fast: As an alternative to intermittent fasting.

Example Meals I have for Lunch:

Mushroom-stuffed Spaghetti Pumpkin with Beluga Lentils & Natural Rice 
Steamed & Roasted Veggies, with Smokey-Hummus and Natural Rice 
Chickpea-Lemon Stuffed Sweet Potato with Chicken Breast & Sala

Afternoon Snack

Meal Prep and Ingredient GuidelinesMy Sunday meal prep ritual, crucial for maintaining a balanced diet, revolves around variety and practicality. Here’s how I approach it:
  1. Wholesome Carbohydrates: Each week, I prepare a staple carbohydrate like brown rice or sweet potatoes. These serve as a versatile base for various meals.
  2. Vegetables:
    • Staples: Broccoli and cauliflower, steamed, accompany every lunch.
    • Seasonal Variety: I add in seasonal (mostly roasted) vegetables like currently pumpkins or beets. I often include other favorites like carrots or sweet potatoes.
  3. Protein Sources:
    • Plant-Based: A variety of legumes form the basis of proteins. Think hummus, red lentil daal, brown lentil stew, or beluga lentil mixes.
    • Animal Protein: Once or twice a week, I incorporate animal proteins like chicken or fish, which I prepare and freeze in advance for convenience.
  4. Sauces and Dressings: I often prepare a flavorful sauce or marinade for the salad & veggies, such as Mojo Verde or a ginger-garlic mix.

This approach not only streamlines my kitchen time but keeps the family happy with variance also ensures a rotation of nutrient-rich, flavorful meals. It allows me to be efficient yet creative with my daily diet.