Dr. Mark Hyman is a practicing family physician and an eight-time New York Times bestselling author. He is known for his whole-foods, plant-based approach to eating and living. Dr. Hyman emphasizes eating real, unprocessed foods that are full of nutrients and avoiding foods that are heavily processed or contain added sugars. When it comes to breakfast, Dr. Hyman recommends focusing on fiber, protein, healthy fats and complex carbohydrates to start the day off right. Here is an overview of Dr. Hyman’s top breakfast recommendations:
Oatmeal
Oatmeal is one of Dr. Hyman’s go-to breakfast foods. He recommends choosing steel-cut or old-fashioned oats and avoiding instant oatmeal packets, which are often loaded with sugar. Steel-cut and old-fashioned oats have more fiber to keep you full longer. Dr. Hyman suggests topping oatmeal with nuts, seeds, fresh fruit or a sprinkle of cinnamon for added nutrients.
Eggs
Eggs are packed with protein and nutrients. Dr. Hyman recommends choosing pasture-raised eggs when possible. You can prepare eggs many different ways – scrambled, poached, hard boiled or as an omelet. Pair eggs with veggies, salsa, avocado or a side of whole grain toast for a balanced breakfast.
Smoothies
Dr. Hyman is a fan of smoothies, which blend together fruits, veggies, protein, healthy fats and more. His go-to smoothie recipe includes greens like spinach or kale, berries, nut butter, protein powder, flaxseed and coconut water. Smoothies provide a boost of antioxidants and nutrition to start the day.
Chia Pudding
Chia pudding is one of Dr. Hyman’s favorite make-ahead breakfasts. He recommends soaking chia seeds in nut milk or coconut milk along with spices like cinnamon and vanilla. Top chia pudding with your choice of fresh fruit, coconut flakes, nuts or seeds. The chia seeds provide a dose of plant-based protein, fiber and healthy fats.
Avocado Toast
Avocado toast has become a popular breakfast choice and Dr. Hyman is on board. He recommends spreading mashed avocado on whole grain or seeded bread and topping it with ingredients like eggs, smoked salmon, sprouts, tomatoes or microgreens. The healthy fats in the avocado and the fiber from the toast make this a nutritious choice.
The Benefits of a Nutritious Breakfast
Dr. Hyman is a strong proponent of making breakfast a priority each day. Here are some of the benefits he highlights of starting your day with a nutritious breakfast:
Improved concentration
Eating breakfast helps provide energy for your brain to focus and concentrate better throughout the morning. Skipping breakfast can lead to brain fog, trouble concentrating and decreased work performance.
More strength and endurance
Breakfast helps fuel your muscles and gives you the energy needed for physical activity. Studies show people perform better physically and have greater endurance when they eat breakfast compared to when they skip it.
Better weight management
Research suggests that eating breakfast may aid in appetite control and weight management. In one study, people who ate breakfast daily took in fewer calories and had lower BMIs compared to breakfast skippers.
More nutritious choices all day
Eating a healthy breakfast appears to set the tone for making healthier food choices throughout the day. Breakfast skippers are more likely to experience mid-morning cravings for sugary, high-calorie foods and have a harder time recovering from poor meal choices later in the day.
Lower risk of chronic disease
Some research indicates that skipping breakfast is associated with increased risk for chronic diseases like type 2 diabetes and heart disease over the long term. More studies are needed, but eating breakfast may help reduce disease risk.
What to Avoid for Breakfast
While Dr. Hyman recommends emphasizing whole, nutrient-dense foods for breakfast, there are some foods he suggests limiting or avoiding, especially for those with blood sugar issues like diabetes or insulin resistance. Here is what Dr. Hyman recommends avoiding for breakfast:
Sugary cereals
Many pre-packaged breakfast cereals, even those marketed as “healthy”, are loaded with added sugars. Dr. Hyman recommends avoiding cereal with more than 5 grams of sugar per serving.
| Cereal | Sugar per Serving |
|---|---|
| Froot Loops | 12 grams |
| Honey Nut Cheerios | 9 grams |
| Raisin Bran | 17 grams |
Pastries
Pastries like muffins, croissants and danishes are made with refined flours and often packed with sugar. While fine as an occasional treat, Dr. Hyman doesn’t recommend making pastries an everyday breakfast choice.
Fruit juice
While whole fruits are great breakfast additions, fruit juices tend to be high in sugar without the beneficial fiber. Dr. Hyman suggests limiting fruit juice to a small glass, if at all.
Pre-flavored yogurts
Flavored yogurts often contain lots of added sugars. Dr. Hyman recommends choosing plain, unsweetened Greek yogurt and adding your own fresh fruit, nuts or seeds. This cuts the sugars substantially.
Sample Weekly Meal Plan
Here is a sample weekly breakfast meal plan based on Dr. Hyman’s recommendations:
| Monday | Scrambled eggs with sautéed greens, mushrooms and cherry tomatoes |
|---|---|
| Tuesday | Steel-cut oatmeal topped with walnuts and blueberries |
| Wednesday | Smoked salmon and avocado toast on whole grain bread |
| Thursday | Vegetable and egg white omelet with side of melon |
| Friday | Chia pudding made with coconut milk, topped with raspberries and almonds |
| Saturday | Tofu vegetable scramble with sweet potato hash |
| Sunday | Berry banana smoothie with peanut butter, spinach and flaxseed |
Tips for Preparing a Quick & Balanced Breakfast
Getting a healthy breakfast on the table during a busy morning can be challenging. Here are Dr. Hyman’s tips for making breakfast quick and nutritious:
Prep ahead when possible
Take some time on the weekends to pre-chop veggies, cook a batch of whole grains or overnight oats, or boil some eggs. Having ingredients prepped cuts down morning prep.
Keep your pantry stocked
Having staple ingredients like whole grain breads and wraps, nuts and nut butters, eggs, avocados, frozen fruits/veggies and plant-based proteins ensures you can throw together a healthy breakfast.
Choose simple preparations
Opt for uncomplicated dishes like toast, smoothies, scrambled eggs, yogurt bowls and oatmeal on rushed mornings. You can still add lots of nutrition.
Try make-ahead options
Dishes like overnight oats, chia pudding, veggie egg muffins and smoothies can be prepped ahead in batches and grabbed quickly in the morning.
Include portable items
When you’re short on time, have some grab-and-go options like protein bars with 5 grams or less sugar, nut butter toast, hard boiled eggs, fruit and yogurt cups.
Use the right appliances
Have the right tools on hand to make breakfast easy, like a good blender, toaster, skillet and meal prep containers.
Keep it simple
You don’t need fancy recipes or ingredients for a healthy breakfast. Focus on quick staples like eggs, oatmeal, nut butter toast and Greek yogurt.
The Takeaway on Dr. Hyman’s Breakfast Recommendations
Dr. Mark Hyman provides great guidance for starting your day off right with a nutritious breakfast. The key themes in his breakfast recommendations include:
Emphasize whole, real foods
Focus on minimally processed foods like eggs, oats, nut butters, avocados, fruits, veggies and lean proteins. Avoid added sugars.
Include fiber, protein and healthy fats
Aim for a breakfast containing fiber from whole grains, fruits or veggies, protein from plants or animals, and beneficial fats from foods like nuts, seeds and avocado.
Drink water
Stay hydrated with water and limit sugary drinks, even fruit juice.
Portion control
As the old adage goes “breakfast like a king, lunch like a prince, dinner like a pauper”. Be mindful not to overdo portions, especially of high-calorie foods.
Avoid skipping
Make time for breakfast every morning. If needed, prepare quick options the night before.
Read labels
Read nutrition labels and avoid packaged foods with excessive sugar, sodium, unhealthy fats and artificial ingredients.
Following Dr. Hyman’s practical advice can help you create healthy breakfast routines that provide energy, satisfy hunger, and support overall health and wellness. Emphasizing real, minimally processed foods high in nutrients is key. With a little planning, you can assemble quick and easy Dr. Hyman approved breakfasts even during busy mornings.