Living well means eating well, and no one knows this better than our March guest editor, Dr. Mark Hyman. As a leading functional medicine doctor, it’s essential for Dr. Hyman to nourish his body by the same principles he preaches to clients. And it’s not just to live up to his title (or many titles for that matter), but to keep up with his own crazy-busy life. Wondering how an NYC doctor with so much on his plate fills his actual plate? We’re tracking Dr. Hyman as he takes us through a typical day of eating…
People always want to know what I’m eating. I talk a lot about cutting sugar and processed carbs and eating real, whole, fresh foods, but everyone wants to know if I walk the walk! The truth is that I have to. I have about ten jobs, two kids, a dog, a team, weeks of travel at a time… the list goes on and on. In order to keep up with this lifestyle, maintaining optimal health becomes a top priority. Here’s a typical day of eating for me…
Breakfast: Bulletproof Coffee
1 cup of high-quality coffee
1 Tbsp of grass-fed butter or ghee
1 Tbsp of coconut or MCT oil
(I like to add cinnamon)
Blend the ingredients together.
When I can, I’ll also make some time for movement in the morning. I love to go on long bike rides with my son or start up a game of basketball before a long day, and after I work out, I usually enjoy my whole-food protein shake.
Breakfast: Dr. Hyman’s Fat, Whole-Food Protein Shake
1 cup frozen blueberries
2 Tbsp almond butter
2 Tbsp pumpkin seeds
2 Tbsp chia seeds
2 Tbsp hemp seeds
3 Brazil nuts
1 tbsp extra-virgin coconut oil
1⁄2 cup unsweetened almond milk
1 cup water
Blend all ingredients together.
Lunch has to be really easy for me to prepare. In the afternoon, I am usually seeing patients or in meetings, so I love to prepare big, easy-to-eat salads.
Lunch: Dr. Hyman’s Big, Fat Lunch Salad
1 bunch curly kale, torn into pieces (or any other green leafy veggie)
1-2 Tbsp extra virgin olive oil
1 Tbsp freshly squeezed lemon juice
cucumber, tomato, or any other fresh foods I have available
wild fatty fish like salmon or sardines – I like these
a little bit of sea salt
1 avocado, cut in half, pitted, cut into large chunks
macadamia nuts, almonds, walnuts or any other nuts and seeds
Toss it into a bowl and mix! Sprinkle some nuts and seeds on top.
If I’m at home in Massachusetts with my family, dinner is a very special occasion. I love getting everyone together in the kitchen to make a meal together. Community and cooking with others is one of the most important parts of a journey toward vibrant well being. We love to make a lot of different types of vegetables paired with protein.
Dinner: Grilled Beef with Baba Ganoush
For the beef:
8-12 oz beef rib eye (preferably grass-fed)
2 Tbsp coriander seed
1 tsp paprika
zest of 1 lemon
2 tsp sea salt
For the carrots:
1 bunch of evenly sized carrots (about 6 each)
2 Tbsp olive oil
1 tsp of sea salt
For the eggplant:
3 medium sized eggplants
2 Tbsp olive oil
1 tsp sea salt
juice of 1 lemon
2 garlic cloves
¼ cup tahini
¼ cup chopped parsley
2 tsp chopped thyme
Preheat the oven to 375°F. Arrange the carrots on a baking dish, drizzle with sea salt and olive oil, mix to coat evenly. Place in the oven and roast until they can be pierced with a knife, about 30-40 minutes, depending on the size.
Place the eggplants on a separate baking dish. Coat with oil and sea salt, mix evenly. Use a knife to pierce the eggplants all over which will keep the skin from expanding once it is in the oven. Bake for 30-45 minutes, or until they’re soft and deflated. Remove from the oven and let cool completely. Once cool enough to handle, scrape away the skin and remove any clumps of seeds from the interior. Set aside the remaining pulp.
To make the baba ganoush, place the garlic in a food processor and pulse to mince. Add the eggplant and process until well incorporated. Use a spatula to scrape down the sides then add in the salt, herbs, lemon and tahini. Process again to incorporate fully. Transfer the contents into a glass container and set in the fridge until ready to serve.
To cook the beef, first toast the coriander seeds in a dry pan over medium heat. Shake the pan often to prevent burning. Once the aromas fill the space, transfer to a mortar and pestle or blender to grind fully. Transfer to a bowl and mix in the paprika, salt and lemon zest.
Coat the beef on both sides with the spice mixture while preparing a grill. Cook without flipping on one side for 3-4 minutes then flip and cook an additional 2-3 minutes. Allow the steak to rest for a few minutes before slicing.
Divide the steak between two plates and serve with a few carrots, a big scoop of the eggplant puree, olives and a side of fermented vegetables.
If you’re looking for more recipes like these, check out my new book Eat Fat, Get Thin. It’s filled with tons of delicious and deeply satisfying recipes for breakfast, lunch and dinner.
Interesting to see the high fat breakfast. I am looking forward to trying it out.
Nice. Classic high-fat diet meals. Cool article, great to see what Dr. Hyman eats. Thanks for the info!
I just wonder whether it’s too much to have a BPC and such a protein shake (I’m definitely gonna try it out though…) For me it’s too many nuts and too little veggies. I’d miss some broccoli or cauliflower but I guess that comes sometimes for dinner instead of carrots/eggplants.
A little confused. I thought he was a pesco-vegan…
I lost 30 pounds when I stopped eating low-fat foods. This higher-fat breakfast looks great. Though I usually go for a simpler balanced breakfast, taking time to make this gourmet shake would be a treat.
Needed some ideas for a whole food protein shake for after my workouts. Thanks so much!!
Mark Hyman is an ispiration i have been to one of his lectures but his smoothies are very nut and seed heavy and as someone that cant do nuts/seeds or eggs, breakfast is always a challenge
Nice of you to post examples of your meals. Recently I started using a teaspoon of Organic molasses in my coffee along with coconut oil. So rich and barely any carbs. Before that I didn’t use any sweeteners. A nice treat sometimes. I also use nuts and seeds at each meal. I noticed you said regarding your beef (preferably grass fed). I just can’t eat it unless it certified grass fed and organically grown. I make sure I eat one finely grated carrot each day with my greens. Thanks again for taking the lead.
Shake is almost identical to the 10 Day Detox shake but the quantities of seeds and not butter are doubled . Why?
Perhaps the mythical Dr. Hyman eats this way occasionally, but the real Dr. Hyman probably eats more calories,more “fun” foods and more carb-rich foods than what is stated above. Seems like Dr.Hyman may have some traits of orthorexia.
Extracted oils, meat, fish…. hmmm – not quite sure this chap is a product of his product, but that’s ok, there’s always room for improvement 🙂
Adam, you need to read some of the new research done on our grain based diet. Grain Brain and Brain Maker are two excellent books that explain the current research and lots of it. GMO grains are clearly responsible for autism and Alzheimer’s disease, not to mention obesity, diabetes along with our high consumption of sugar and processed foods. the Paleo diet is the one to follow for the best health. Just make sure the meat is high quality, no factory farmed crap. the tortured animals will thank you also.
If his monthly food budget was 125 dollars a month, and 200/month how would that change this article? It is a great article- well written and great page composition. I would love to read the revision using the aforementioned financial parameters.
Look into Hardy Nutritionals, the pioneers of treating mental health without meds.
It sounds good but I have enough recipes in my head as it is. My diet itself is healthful, I know by heart (or by brain) a mushroom fricassee, it itself needing wine. But wine is good for you, all the nutrients and bacteria do good for the body if used in moderation. In a matrix like this, magic can happen.