Dr Mark Hyman’s Daily Routine: “Energize Your Day with a Deliciously Satisfying Salad

After a morning filled with activity and focused work, Dr. Mark Hyman opts for a lunch that’s both simple and nourishing. His midday meal is a leisurely affair, centered around wholesome ingredients that keep him energized without the dreaded afternoon slump.

Timing is everything: Dr. Hyman usually enjoys his lunch around noon, following a protein-packed smoothie for breakfast and a productive morning.

Favorite lunch pick: His go-to choice is what he affectionately calls a “big fat salad”—a hearty bowl brimming with leafy greens, healthy fats, and clean protein.

Core ingredients: This salad often features arugula, creamy avocado, juicy cherry tomatoes, briny olives, and toasted seeds like pumpkin or pine nuts, all drizzled with a generous amount of olive oil.

• Protein power: To make the salad more filling, he adds wild-caught fish such as sardines, mackerel, or a can of wild salmon, providing essential omega-3s and lasting energy.
• Healthy fats galore: With avocado, olive oil, seeds, and fatty fish, this salad earns its “fat” moniker, thanks to the abundance of beneficial fats.
• Boosts nutrient uptake: The healthy fats enhance the absorption of fat-soluble vitamins (A, D, E, and K) from the veggies.
• Low sugar, high fiber: Designed to be low-glycemic, this salad is high in fiber, helping to prevent the blood sugar crashes that can lead to fatigue.
• Flavor enhancers: To keep things exciting, he might add a splash of lemon juice or vinegar, along with herbs or spices to suit his mood.

No need for snacks: The balanced mix of protein, fat, and fiber keeps him satisfied for hours, eliminating the need for between-meal snacks.

This straightforward yet powerful lunch fits seamlessly into Dr. Hyman’s daily routine. It embodies his Pegan-style diet: nutrient-rich, balanced, and crafted to maintain steady energy throughout the day. His Pegan approach emphasizes a plant-rich diet, filled with colorful, phytochemically rich vegetables, nuts, seeds, and protein.