This is Josh’s current cut-version of Super Veggie: still vegetable-heavy, but rebuilt around quinoa, Greek yogurt sauce, and a more practical meal volume for an aggressive 2-fast-day cut.

The original Bryan Johnson version is still the inspiration. This page is the current personal-use version that matches the active plan.

1. Ingredients (for 6 eating days)

a. Main Dish Batch

  • Quinoa (dry) — 360 grams
  • Broccoli (head + stalk) — 1,500 grams
  • Cauliflower — 900 grams
  • Mushrooms — 300 grams
  • Garlic — 18 grams
  • Ginger Root (chopped finely) — 18 grams

b. Per-Meal Protein / Sauce Add-Ins

  • Cooked chicken breast — 180 grams per meal
  • Non-fat Greek yogurt — 200 grams per meal
  • Strong Super Veggie dressing — 30 grams per meal

2. Instructions

Veggies

  1. Wash the vegetables.
  2. Weigh the vegetables.
  3. Place broccoli, cauliflower, mushrooms, ginger, and garlic in boiling water.
  4. Boil until tender, about 7-9 minutes.
  5. Drain well and store.

Quinoa

  1. Rinse the quinoa thoroughly in a fine-mesh strainer.
  2. Add the quinoa to a pot with enough water to cook it normally.
  3. Bring to a boil.
  4. Lower to a gentle simmer, cover, and cook for about 15 minutes.
  5. Turn off the heat and let it rest, covered, for 10 more minutes.
  6. Fluff with a fork and store.
  7. The 360 grams dry quinoa should yield about 1,080 grams cooked, or roughly 180 grams cooked per meal.

Serving

  1. Place about 180g cooked quinoa in a bowl.
  2. Add about 300-350g cooked vegetables.
  3. Add 180g cooked chicken breast.
  4. In a separate cup or directly in the bowl, mix 200g non-fat Greek yogurt with 30g strong Super Veggie dressing.
  5. Coat the chicken, quinoa, and vegetables with the yogurt sauce.
  6. If the bowl feels too large, split off some of the vegetables and eat them later instead of forcing the full volume in one sitting.

3. Notes

  • This version uses quinoa instead of lentils.
  • The yogurt + dressing approach keeps the bowl much more satisfying without needing a huge amount of oil.
  • On the current cut, the goal is high adherence and high protein, not proving toughness by making the bowl bigger than necessary.