Decoding: What Does Mark Hyman Eat Every Day?

October 26, 2025 •

4 min read

Functional medicine physician Dr. Mark Hyman believes food is information that programs our biology, for better or worse. His daily regimen, rooted in his 'Pegan' philosophy, focuses on real, whole foods to combat inflammation and promote longevity. So, what does Mark Hyman eat every day to put his principles into practice?

Quick Summary

Dr. Mark Hyman's daily diet is based on the Pegan philosophy, a plant-rich approach that includes high-quality protein and healthy fats while limiting sugar, dairy, and processed foods. His typical meals include a high-protein shake, a large "fat salad," and dinner with regeneratively raised meat and multiple vegetable sides.

Key Points

Pegan Diet Foundation: Dr. Hyman follows a Pegan diet, a blend of Paleo and vegan principles that is 75% plant-based and 25% high-quality animal protein and fats.
High-Protein Breakfast: His day often starts with a high-protein shake packed with berries, greens, nuts, and seeds, or poached eggs with avocado.
Fatty Salad Lunch: Lunch is a large "fat salad" featuring dark leafy greens, avocado, nuts, olives, and wild-caught fish like salmon or sardines.
Focus on Vegetables at Dinner: Dinner includes a serving of high-quality protein (like grass-fed steak) and two to four vegetable dishes, sometimes with a small portion of low-glycemic carbs.
Minimal Processed Foods: Refined sugars, dairy, gluten, and processed oils are largely avoided to combat inflammation and improve gut health.
Intermittent Fasting and Hydration: He begins his day with a large glass of electrolyte water and sometimes practices intermittent fasting.

The Core Principles of Mark Hyman's Diet

Dr. Mark Hyman's diet is more than just a list of foods; it's a comprehensive approach to nutrition based on functional medicine principles. At its heart is the Pegan diet, a blend of Paleo and vegan eating patterns. He focuses on food as a powerful tool to influence gene expression, reduce inflammation, and support gut health. This means choosing real, whole foods over processed items and prioritizing nutrient density in every meal.

The Pegan diet is approximately 75% plant-based, emphasizing colorful, non-starchy vegetables and low-glycemic fruits like berries. The remaining 25% is dedicated to high-quality, responsibly sourced animal protein and healthy fats.

Key dietary tenets:

Eat the rainbow: Focus on a wide variety of colorful fruits and vegetables, rich in phytonutrients, to combat inflammation.
Prioritize high-quality protein: Opt for grass-fed, pasture-raised meats, organic poultry, and wild-caught, low-mercury fish.
Embrace healthy fats: Healthy fats from sources like avocados, nuts, seeds, olives, and extra virgin olive oil are essential for cellular function and increasing absorption of fat-soluble vitamins.
Limit dairy and gluten: He largely avoids cow's milk products and gluten-containing grains, though some goat or sheep dairy and gluten-free grains may be included sparingly.
Eliminate refined sugars and processed foods: These items are inflammatory and are stripped of the nutrients needed for long-term health.
Practice intermittent fasting: Occasionally, Hyman will fast for periods of 12 to 16 hours to promote cellular renewal and detoxification.

A Closer Look at His Daily Meals

Morning Routine and Breakfast

Dr. Hyman begins his day with a 32-ounce glass of water with electrolytes to rehydrate. He then has 1-2 cups of coffee after a short period of meditation and journaling.

For breakfast, he focuses on high-quality protein to support muscle protein synthesis and energy. He often consumes a protein shake that includes:

Protein powder (e.g., collagen)
Nuts and seeds
Coconut butter or healthy fat source
Spinach or other leafy greens
Wild blueberries or blackberries
Macadamia nut milk

Alternatively, he might have poached eggs with avocado, tomato, and olive oil.

Lunch: The “Fat Salad”

Lunch is centered around a large "fat salad" to ensure a high intake of vegetables and healthy fats. A typical lunch features:

A base of arugula or mixed greens
Healthy fats like avocado, olives, and toasted pumpkin seeds or pine nuts
A can of wild-caught salmon, mackerel, or sardines
Extra virgin olive oil and balsamic vinegar dressing

Dinner: High-Quality Protein and Abundant Vegetables

Dinner prioritizes vegetables as the main dish, accompanied by a serving of high-quality animal protein. A typical dinner might consist of:

Protein: Regeneratively raised steak, pastured chicken, or small, low-mercury fish
Vegetables: Two to four dishes of vegetables, such as roasted shiitake mushrooms, sautéed cruciferous greens (broccoli, bok choy), and a Japanese sweet potato
Healthy Fats: Avocado oil or other healthy cooking fats

Snacks and Indulgences

Snacks are typically simple and whole-food based, such as:

Chopped vegetables
Nuts and seeds
Grass-fed jerky

For an occasional treat, he indulges in dark chocolate or a healthier dessert after a fiber-rich meal to minimize the blood sugar spike.

Comparison: Pegan Diet vs. Standard American Diet

To highlight the difference in nutritional approach, here is a comparison of Dr. Hyman's Pegan diet and the typical Standard American Diet (SAD).


Feature	Mark Hyman's Pegan Diet	Standard American Diet (SAD)
Core Focus	75% plants, 25% healthy fats & protein	High in processed foods, sugar, refined grains, unhealthy fats
Inflammation	Anti-inflammatory; rich in antioxidants and phytonutrients	Highly inflammatory; high in sugar, refined carbs, and omega-6 fats
Protein Source	High-quality, regeneratively raised animal protein; wild-caught fish	Conventionally raised meat, processed meats, and dairy
Carbohydrates	Low-glycemic fruits, non-starchy vegetables, limited whole grains/legumes	High-glycemic carbs like white bread, pasta, sugary drinks, and baked goods
Fats	Healthy fats from nuts, seeds, avocados, olives, olive oil	Processed seed oils (corn, canola, soy) and inflammatory saturated fats
Gut Health	Supported by high fiber from plants, polyphenols, and probiotics	Damaged by refined sugars, processed foods, and lack of fiber
Processing Level	Minimal; emphasizes whole, unprocessed foods	High; relies heavily on pre-packaged, convenience foods

Conclusion: More Than Just Food

Ultimately, what does Mark Hyman eat every day reflects a larger philosophy of seeing food as a source of healing and longevity. His Pegan approach prioritizes nutrient-dense, whole foods to combat systemic issues like inflammation and insulin resistance. By focusing on plants, healthy fats, and high-quality protein, he aims to optimize his biology and promote long-term health. While some aspects of the Pegan diet have faced criticism for being restrictive or costly, Hyman's emphasis on whole, unprocessed food is a step up from typical eating patterns and aligns with key principles of many healthy diets. For anyone seeking to transform their health, his dietary pattern offers a powerful framework for making conscious, informed food choices.

For more insight, visit Dr. Hyman's official website at drhyman.com.

Frequently Asked Questions

The Pegan diet is a dietary approach created by Dr. Mark Hyman that combines elements of the Paleo and vegan diets. It emphasizes consuming 75% plant-based foods, especially vegetables and low-glycemic fruits, and 25% high-quality, responsibly sourced animal protein and healthy fats.

Yes, Dr. Hyman eats meat, but he is selective about his sources. He advocates for regeneratively raised steak and pastured chicken, and he includes low-mercury, wild-caught fish like salmon and sardines in his diet.

Yes, on some days Dr. Hyman incorporates intermittent fasting into his routine. This involves a restricted eating window, such as waiting until late morning or early afternoon for his first meal after having dinner by 6 or 7 PM.

Dr. Hyman takes a regular set of supplements, including a high-quality multi-vitamin and multi-mineral, Vitamin D with K2, Omega-3s, methylation support (B vitamins), magnesium glycinate, and probiotics.

Dr. Hyman recognizes that gut health is fundamental to overall wellness and longevity. He believes that specific nutrients like fiber, polyphenols, and omega-3s foster beneficial gut bacteria, which produce compounds that strengthen the gut lining and support immune function.

Dr. Hyman largely avoids refined sugar but does indulge occasionally in healthier sweets like dark chocolate or berries after a meal rich in fiber, protein, and fat. This practice helps slow the absorption of sugar and reduces its glycemic impact.

While the Pegan diet’s emphasis on whole, nutrient-dense foods is beneficial for many, some aspects, like the restriction of certain nutritious foods (e.g., dairy and whole grains for some people) and the potential cost of high-quality ingredients, can be a concern. It’s recommended to consult a doctor or registered dietitian to tailor any diet to individual needs.

Dr. Hyman includes plenty of healthy fats from sources such as avocados, nuts (almonds, walnuts, macadamias), seeds (pumpkin, chia, flax), olives, and extra virgin olive oil. He avoids refined or highly processed seed oils.