This is Josh’s current cut-version of Super Veggie: still vegetable-heavy, but rebuilt around a quinoa/red-lentil base, sardines, micro-liver, chicken, and a practical Greek-yogurt sauce 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 5 eating days)

a. Main Dish Batch

• Quinoa (dry) — 225 grams
• Green lentils (dry) — ~100 grams (target: ~250g cooked)
• Broccoli (head + stalk) — 900 grams
• Cauliflower — 550 grams
• Mushrooms — 300 grams
• Garlic — 15 grams
• Ginger Root (chopped finely) — 15 grams

b. Per-Meal Protein / Sauce Add-Ins

• Sardines — 1 small tin per meal (targeting ~85g drained)
• Cooked beef liver — 10 grams per meal
• Cooked chicken breast — 80 grams per meal
• Non-fat Greek yogurt — 150 grams per meal
• Lemon, mustard, salsa, garlic, and iodized salt — to taste

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 + lentils

6. Rinse the quinoa thoroughly in a fine-mesh strainer.
7. Cook the quinoa normally: bring to a boil, cover, simmer about 15 minutes, then rest covered 10 minutes and fluff.
8. Cook the green lentils separately at a gentle simmer until tender but not mushy (usually about 20-25 minutes); drain well if needed.
9. The 225g dry quinoa should yield about 675g cooked. Portion with ~250g cooked green lentils as five 135g-quinoa/50g-lentil bases. If digestion is uncertain, use 30g cooked lentils for the first five eating days and hold the remainder.

Serving

10. Place about 135g cooked quinoa + 50g cooked lentils in a bowl.
11. Add about 300-350g cooked vegetables.
12. Add 80g cooked chicken breast and one drained small tin of sardines.
13. In a separate cup, blend 10g cooked beef liver into 150g non-fat Greek yogurt with lemon, mustard, salsa, garlic, and iodized salt.
14. Coat the chicken, sardines, grains, lentils, and vegetables with the cold yogurt-liver sauce.
15. 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 a green-lentil microdose: 50g cooked daily is enough to make lentils routine without turning the meal into a giant legume bowl. Begin at 30g cooked if digestion is uncertain, then move to 50g only if it feels easy.
• The yogurt-liver sauce keeps the bowl satisfying without a high-oil dressing; 10g liver should disappear into the sauce rather than taste like a separate serving.
• On the current cut, the goal is high adherence and high protein, not proving toughness by making the bowl bigger than necessary.