Understanding What Does Dr. Gundry Recommend Eating for Breakfast?

October 3, 2025 •

4 min read

Based on his Plant Paradox program, Dr. Steven Gundry advises a significant departure from traditional breakfast foods, which he considers high in sugar and inflammatory lectins. He focuses instead on prioritizing vegetables, healthy fats, and protein to support gut health and sustained energy. So, what does Dr. Gundry recommend eating for breakfast to align with his dietary philosophy?

Quick Summary

Dr. Gundry's breakfast philosophy centers on nutrient-dense, lectin-free meals that prioritize greens, healthy fats, and quality proteins. The approach emphasizes mindful eating and intermittent fasting principles to promote gut health, energy, and overall wellness by avoiding inflammatory foods.

Key Points

Lectin-free focus: Dr. Gundry's breakfast philosophy revolves around avoiding lectin-containing foods, such as most grains, beans, and conventional dairy.
Prioritize vegetables first: He recommends starting the meal with fiber-rich greens and vegetables before moving to proteins and fats to optimize digestion.
Embrace healthy fats: Avocados, extra virgin olive oil, and approved nuts like macadamia and walnuts are central to his breakfast recommendations.
Select quality proteins: Pasture-raised or omega-3 eggs are endorsed, while meat consumption is limited, and specific dairy types are preferred.
Opt for lectin-free alternatives: For cereals, consider porridges made from millet or fonio, and for toast, use compliant flours like cassava or almond.
Incorporate intermittent fasting: Dr. Gundry advocates delaying the first meal of the day to extend the body's fasting window.
Blend for a quick meal: Green smoothies featuring compliant ingredients like spinach, romaine, and avocado are a convenient option.

The Cornerstone of a Gundry Breakfast: Lectin-Free Living

The foundation of Dr. Gundry's dietary advice, as detailed in The Plant Paradox, is minimizing the intake of lectins—a type of plant-based protein he links to inflammation, leaky gut syndrome, and other chronic health issues. Traditional American breakfast staples like oatmeal, toast, and certain fruits are often off-limits because they contain these proteins. Instead, a Gundry-approved breakfast shifts the focus toward foods that nourish the gut microbiome without causing inflammation.

Prioritizing Nutrient Density over Carbohydrates

Unlike the standard high-carb breakfast, Dr. Gundry's morning meal is structured to deliver sustained energy. He suggests starting your meal with a portion of fiber-rich greens or vegetables before consuming protein and healthy fats. This sequence is intended to support digestive health and prevent blood sugar spikes. Healthy fats and quality proteins are key for promoting satiety and providing long-lasting fuel.

A Deeper Look at Recommended Breakfast Foods

Dr. Gundry’s breakfast recommendations include a variety of flavorful and nutrient-dense options. Many of these can be prepared quickly, making them suitable for busy mornings.

Proteins

Pasture-raised or omega-3 eggs: These are permitted, with the caveat that individuals with autoimmune issues may need to exercise caution due to potential sensitivities.
Limited grass-fed meats: Small portions of grass-fed meat or pasture-raised poultry can be included.
Lectin-free egg alternatives: For those who need to avoid eggs, options include baked goods or porridges made from approved grains.

Healthy Fats

Avocado: A staple for its healthy monounsaturated fats.
Extra virgin olive oil: Recommended for cooking and dressings.
Macadamia nuts, walnuts, pistachios: Good sources of fat and antioxidants.

Vegetables

Leafy greens: Spinach, kale, and romaine lettuce are encouraged.
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are approved options.
Mushrooms: Shiitake and maitake mushrooms are explicitly recommended for their prebiotic properties.

Carbohydrate Alternatives

Resistant starches: Cooked and cooled sweet potatoes can be included in limited portions.
Lectin-free grains: Porridges made from grains like millet, fonio, or sorghum can be used as alternatives to oatmeal.
Flours: Almond flour, coconut flour, and cassava flour are used in recipes for pancakes, waffles, and muffins.

Fermented Foods

Coconut yogurt: Unsweetened coconut yogurt is an excellent source of healthy gut bacteria.
Goat or sheep milk yogurt: For those who tolerate dairy, A2 milk products from goat or sheep are preferred over conventional cow's milk.

Common Gundry Breakfast Recipes and Ideas

Green Smoothies: A popular option often containing spinach, romaine lettuce, avocado, lemon juice, and a few drops of Stevia. Gundry MD also features a blueberry and coconut milkshake recipe.
Egg Muffins or Frittatas: These can be made with pasture-raised eggs, spinach, and compliant sausage, creating an easy, on-the-go breakfast.
Lectin-Free Porridge: Millet or fonio can be used to make a warm, creamy porridge topped with approved berries and nuts.
Avocado Toast Alternative: Use cassava flour toast or keto avocado bread instead of regular bread, topping it with avocado and seasonings.
Grain-Free Pancakes or Waffles: Recipes using compliant flours like almond or coconut flour allow for a pancake or waffle breakfast.

The Role of Intermittent Fasting

Dr. Gundry often incorporates intermittent fasting into his eating protocols, advocating for delaying the first meal of the day. He recommends extending the fasting window gradually, for example, using a 16:8 schedule, where you fast for 16 hours and eat within an 8-hour window. This can naturally shift the first meal to later in the day, reducing the temptation to eat a conventional breakfast high in simple carbohydrates.

Comparison Table: Standard vs. Gundry-Approved Breakfast


Feature	Conventional Breakfast	Dr. Gundry-Approved Breakfast
Core Food Groups	Grains (wheat, oats), sugary cereals, high-lectin foods like soy and legumes.	Leafy greens, healthy fats, pasture-raised proteins, limited approved starches.
Sugar Content	Often high in added sugars, including sweeteners and syrups.	Very low, using natural lectin-free sweeteners like Stevia if needed.
Inflammation Risk	Higher risk due to lectin consumption from grains, beans, and certain seeds.	Lower risk by avoiding high-lectin foods, supporting intestinal lining repair.
Energy Source	Often high in carbohydrates, leading to a quick spike and subsequent crash.	Focuses on healthy fats and protein for sustained energy release.
Gut Impact	Potentially damaging to the gut lining due to lectins.	Supports a healthy gut microbiome through fibrous vegetables, fermented foods, and minimal inflammation.

Conclusion: Reimagining Your Morning Routine

For those following Dr. Gundry's dietary advice, breakfast is not just a meal but an opportunity to set the stage for a healthy, lectin-free day. By replacing conventional grain-based items with a foundation of vegetables, healthy fats, and approved proteins, individuals can align their morning routine with the principles of the Plant Paradox diet. Whether through a gut-friendly smoothie, pasture-raised egg muffins, or a bowl of millet porridge, the focus remains on nourishment and minimizing inflammatory inputs. Combined with intermittent fasting, this approach aims to optimize health, manage weight, and support a robust gut microbiome.

Following these guidelines requires mindful substitution and preparation, but numerous recipes are available in Dr. Gundry's cookbooks to make the transition both delicious and sustainable.

For more detailed recipes and resources, visit the official Gundry MD website.

Frequently Asked Questions

Yes, eggs are generally allowed, but Dr. Gundry recommends pasture-raised or omega-3 eggs. He also cautions that individuals with autoimmune issues or leaky gut may be sensitive to egg proteins.

Oatmeal is not recommended by Dr. Gundry because it is a grain containing lectins. He suggests lectin-free alternatives like porridge made from millet or fonio instead.

For toast or bread, Dr. Gundry recommends using compliant flours such as almond, coconut, or cassava. Recipes for keto avocado bread or homemade bread thins made with these flours are good options.

Some fruits are permitted, particularly berries and avocados, but should be consumed in moderation due to sugar content. Very ripe fruit is often avoided due to higher sugar levels.

Dr. Gundry approves of unsweetened coconut yogurt or A2 milk yogurts from goats or sheep, as these are considered less inflammatory than conventional cow's milk products.

Water and black coffee are good options. Green smoothies made with compliant ingredients are also highly recommended for a nutrient boost.

Dr. Gundry is an advocate for intermittent fasting and often recommends delaying your first meal to extend the fasting window. This practice can make it easier to avoid conventional breakfast foods and promote fat burning.