Unpacking Mark Hyman's Nutritional Philosophy: What protein does Mark Hyman recommend?

October 19, 2025 •

4 min read

Functional medicine expert Dr. Mark Hyman asserts that many people consume less than the optimal amount of protein necessary for metabolic health and muscle maintenance. He therefore provides specific recommendations on what protein does Mark Hyman recommend, emphasizing high-quality, whole-food sources to promote longevity and overall wellness.

Quick Summary

Dr. Mark Hyman's protein recommendations center on prioritizing high-quality, whole-food sources from both animal and plant origins, with minimal use of processed protein powders. He advocates for the "Pegan diet," which includes grass-fed meats, wild-caught fish, and a variety of nuts, seeds, and legumes.

Key Points

Prioritize Whole Foods: Mark Hyman recommends obtaining protein primarily from high-quality, whole-food sources rather than processed supplements.
Embrace the Pegan Diet: His "Pegan" approach blends plant-based principles with high-quality animal products, such as grass-fed beef and wild-caught fish.
Choose Quality Animal Protein: For meat and dairy, he advises selecting grass-fed, pasture-raised, or wild-caught options that are lower in hormones and antibiotics.
Vary Plant Protein: Recommended plant-based proteins include legumes, nuts, seeds, tofu, and quinoa, offering a balanced amino acid profile.
Use Protein Powders Cautiously: If supplements are necessary, he favors hypoallergenic, third-party tested powders like pea or hemp, and clean, grass-fed whey concentrate.
Target 30-40g Per Meal: Hyman suggests aiming for a substantial amount of protein, typically 30-40 grams, at each meal to maximize metabolic benefits.
Start Meals with Protein: He recommends eating protein and fat first to help stabilize insulin levels and enhance satiety.

The Pegan Approach to Protein

At the core of Mark Hyman's dietary philosophy is the "Pegan diet," a nutritional plan combining elements of the Paleo and vegan diets. It is a plant-rich, but not exclusively plant-based, diet that includes high-quality animal and plant protein sources. The central principle is to prioritize whole, unprocessed foods. For protein, this means focusing on the food itself rather than relying heavily on processed shakes and bars. Hyman's approach is designed to promote muscle synthesis, regulate blood sugar, and support overall metabolic function.

Prioritizing Whole-Food Protein

When it comes to the question of what protein does Mark Hyman recommend, his primary advice is to obtain protein from whole-food sources. He emphasizes that the quality of the protein is just as important as the quantity.

Animal-Based Whole-Food Protein

Grass-fed beef and wild game: Hyman supports consuming clean, high-quality meats from animals that have been raised naturally.
Pasture-raised eggs: Eggs are a high-quality, complete protein source that Hyman frequently recommends, particularly for breakfast.
Wild-caught fish: Fatty fish like wild-caught salmon, sardines, and mackerel are excellent choices for protein and beneficial omega-3 fatty acids.
Organic poultry: Free-range chicken or turkey is another recommended lean protein option.
High-quality dairy: Occasional organic goat or sheep milk products, or grass-fed butter and ghee, are acceptable on the Pegan diet.

Plant-Based Whole-Food Protein

Legumes: Lentils and beans are valuable plant-based protein sources, offering a good balance of protein and fiber.
Nuts and seeds: Hyman recommends incorporating a variety of nuts and seeds, such as hemp, chia, flax, pumpkin, and sunflower seeds.
Soy products: For those who tolerate soy, organic tofu and tempeh are solid options for complete plant protein.
Quinoa: This grain-like seed is a complete protein, meaning it contains all nine essential amino acids.

Hyman's Stance on Protein Powders

While Hyman favors whole foods, he recognizes that protein powders can be a convenient supplement, especially for boosting protein intake at breakfast or after exercise. However, he is very specific about the quality and type of powder. He advises against most commercially available powders filled with sugars, artificial sweeteners, and additives.

When choosing a protein powder, Hyman recommends prioritizing:

Hypoallergenic plant-based sources: Options like hemp, rice, or pea protein powder are preferred, as they are less likely to cause digestive issues than whey.
Clean, grass-fed whey concentrate: If opting for whey, he suggests a concentrate form from grass-fed cows, ensuring it's third-party tested for purity.
Single-ingredient products: The ideal protein powder should contain only the protein source itself, without unnecessary fillers, flavorings, or additives.
Third-party testing: He strongly advises choosing products with third-party verification to ensure they are free of heavy metals, toxins, and contaminants.

A Comparison of Protein Sources

To provide clarity on Hyman's recommendations, here is a comparison of different protein types.


Feature	High-Quality Animal Protein	Plant-Based Whole-Food Protein	High-Quality Protein Powder	Most Processed Protein Powders
Hyman's View	Highly Recommended	Highly Recommended	Recommended, with caution	Discouraged
Example Sources	Grass-fed beef, wild salmon, eggs	Legumes, nuts, seeds, tofu	Hypoallergenic plant or grass-fed whey	Sugary, additive-filled whey isolate
Completeness	Complete protein source	Can be complete, but requires variety	Typically complete	Varies based on quality
Additives	None (whole food)	None (whole food)	Should be minimal/none	Often high in sweeteners and fillers
Metabolic Impact	Supports muscle synthesis and satiety	High in fiber, promotes satiety	Supports muscle synthesis	Can cause metabolic issues due to additives
Best For...	General meals, optimal nutrient density	Plant-based meals, increased fiber	Post-workout, quick breakfast	Generally best to avoid

The Role of Protein in Hyman's Nutrition Diet

Beyond simply listing protein sources, Hyman’s diet is a comprehensive approach to using food as a tool for health. He advocates for eating protein, along with healthy fats, at the start of every meal to manage insulin levels and promote satiety. His protein recommendations are interwoven with his broader nutritional principles:

Boosting Muscle and Metabolism: Hyman has noted the transformative effects of a high-protein diet on his own muscle mass and overall health. Muscle is crucial for metabolic health and longevity, and adequate protein intake is the foundation for building and maintaining it.
Supporting Longevity: As we age, muscle loss accelerates, making it even more important to focus on protein intake. The Pegan diet's protein-rich nature is specifically designed to counteract age-related muscle decline and support a longer, healthier lifespan.
Managing Cravings: The protein leverage hypothesis suggests that the body drives us to eat until a specific protein percentage is reached. By ensuring meals are rich in high-quality protein, Hyman's diet naturally helps to curb overeating and manage cravings triggered by processed foods.

The Takeaway: Choosing and Integrating Protein

Ultimately, Hyman recommends a diversified protein intake from clean, whole-food sources. He suggests aiming for 30-40 grams of protein per meal, an amount that can vary based on individual needs and size. For those who need a supplement, his criteria are strict: choose hypoallergenic, third-party tested powders with minimal ingredients.

Following Hyman's guidelines for protein is not about adhering to a single, restrictive diet but about making informed, high-quality choices that support long-term health. The flexibility to choose from a variety of plant and animal sources ensures that individuals can find a sustainable path to better nutrition. You can explore more of his dietary principles on his official website.

Conclusion

For those wondering what protein does Mark Hyman recommend, the answer is a combination of high-quality, whole-food sources. He advocates for a "Pegan" approach that prioritizes grass-fed meats, wild-caught fish, and a vast array of plant-based proteins like legumes, nuts, and seeds. Processed protein powders are viewed with caution and are only recommended if they are third-party tested, hypoallergenic, and free of additives. This strategy is not only about meeting daily protein needs but using protein to optimize metabolic health, manage cravings, and support longevity. By focusing on quality and variety, individuals can build a sustainable and nutrient-dense diet.

Frequently Asked Questions

The Pegan diet is a dietary plan created by Dr. Mark Hyman that combines principles from the Paleo and vegan diets. It is predominantly plant-based (around 75%) but includes high-quality, sustainably sourced animal protein like grass-fed meat and wild-caught fish.

Mark Hyman recommends a balanced mix of both high-quality plant-based and animal-based proteins. The Pegan diet he supports is very plant-rich, but it incorporates clean animal protein for maximum nutrient intake.

He prefers a wide variety of plant-based protein sources, including legumes (lentils, beans), nuts and seeds (hemp, chia, pumpkin), and soy products like organic tofu and tempeh.

Hyman recommends minimizing protein powder use, but when necessary, he suggests hypoallergenic plant-based powders (hemp, rice, pea) or clean, grass-fed whey concentrate. He stresses that they should be third-party tested and free of sugars and additives.

Starting meals with protein and healthy fats helps to manage insulin spikes and promotes a longer feeling of fullness. This can help regulate appetite and prevent overeating, a key aspect of his nutritional strategy.

According to Hyman, a high-quality protein powder should be single-ingredient, without added sugars or artificial sweeteners. It should also be third-party certified to guarantee low toxicity and high purity.

Hyman often suggests aiming for a substantial amount of protein per meal, typically 30-40 grams, adjusted for individual size. In some discussions, he mentions a target of around one gram per pound of ideal body weight.

Hyman cautions against the common, denatured, and sweetened forms of whey protein. However, if dairy is tolerated, he approves of a clean, high-quality, third-party tested whey protein concentrate from grass-fed sources.