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The Pegan Diet

Mark Hyman's middle path between paleo and vegan: a mostly-plants, quality-protein, low-sugar way of eating built around whole foods. Strong on its whole-food core, honest about where it is stricter than the evidence requires.

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Mark Hyman
Cleveland Clinic / Functional Medicine
Not endorsed · Based on the published work of Mark Hyman
Daily time
Ongoing
Steps
6
Difficulty
Beginner
Sources
3
View the steps →
What it is

Hyman coined 'pegan' (paleo plus vegan) as a way to end the diet wars: take the best of both, lots of vegetables and low sugar, around quality whole foods. The plate is roughly 75% non-starchy plants, with smaller amounts of quality protein and healthy fats, and it cuts refined sugar, ultra-processed food and industrial seed oils. The whole-food, low-sugar core is well supported. The stricter rules (largely cutting grains, legumes and dairy) are more about Hyman's framework than hard evidence, and beans and whole grains are healthy for many people, so treat those as preferences, not laws.

Why it works▼
The standard ultra-processed diet drives most modern metabolic disease, and both paleo and vegan approaches improve things mainly by replacing it with whole foods. A plate dominated by non-starchy vegetables is nutrient-dense and low in calories, quality protein and fats support satiety and muscle, and cutting refined sugar and seed oils reduces the biggest dietary drivers of inflammation and blood-sugar swings. Built as a sustainable way of eating rather than a short-term diet, it is easier to maintain than strict paleo or vegan.
The evidence
Sources
Published work by Mark Hyman, cited straight to the source: long-form episodes, clips, peer-reviewed papers and their own writing. Select any to view it here.
1
The 13 Pillars of the Pegan Diet (Dr. Mark Hyman)
Article
2
Going pegan: combining paleo and vegan, the 75% plant plate (Good Morning America)
Article
3
The Pegan Diet reviewed: benefits and drawbacks (Healthline)
Article
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The protocol
Clinical strong human trials Mixed some or emerging evidence Commercial weak or unproven, sold widely Equipment / Test not an evidence claim How we grade →
Fill the plate with plants

Make ~75% non-starchy vegetables

Most of the plate: broccoli, greens, peppers, asparagus and other low-starch vegetables, lots of colour and variety

Maximises nutrients and fibre for very few calories.

Hyman / GMA
For this step
No product needed
Protein as a side, quality first

Add modest, high-quality protein

Smaller portions of quality protein (sustainable fish, pasture-raised meat, eggs), treat it as a side, not the centre

Supports muscle and satiety; Hyman emphasises quality and sourcing over quantity.

Hyman / GMA
For this step
No product needed
Choose healthy fats

Favour whole-food fats; ditch seed oils

Olive oil, avocado, nuts and seeds; avoid industrial refined seed oils and fried foods

Whole-food fats support health; refined seed oils are a target of the framework.

Hyman
For this stepMixed
Extra-virgin olive oil
A core fat; quality matters
Eat low-glycemic

Favour low-sugar fruits and smart carbs

Berries and low-glycemic fruit freely; starchy veg and whole grains in moderation; sweeter fruit as a treat

Keeps blood sugar steadier, a central Hyman goal.

Hyman / Experience Life
For this step
No product needed
Cut the real culprits

Drop refined sugar and ultra-processed food

Eliminate added sugar, refined flour and ultra-processed products; this is the highest-impact change

Ultra-processed food and sugar are the biggest dietary drivers of metabolic disease.

Hyman
For this step
No product needed
Hold the rules loosely

Personalise grains, legumes and dairy

Hyman minimises gluten grains, most dairy and legumes; keep small amounts if they suit you, beans and whole grains are healthy for many

The whole-food core is what matters; the stricter bans are preference, not strong evidence.

Healthline review
For this step
No product needed
Is this for you?
Good fit if
  • Anyone tired of the paleo-vs-vegan wars
  • People moving off an ultra-processed diet
  • Those wanting a sustainable, plant-forward template
  • Anyone focused on blood sugar and whole foods
Cautions
  • The whole-food, low-sugar core is well supported; the stricter rules (cutting grains, legumes and dairy) are more framework than evidence, and legumes and whole grains are healthy for many people
  • Cutting whole food groups can make eating harder to sustain and, for some, can feed rigid or disordered eating; if food rules are causing stress or restriction spirals, talk to a registered dietitian
  • Anyone with a medical condition or on medication (especially for diabetes) should get personalised guidance before a big dietary change
  • Educational only, not medical or nutrition advice
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Update history
  • July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Mark Hyman and is not created, reviewed, endorsed by, or affiliated with Mark Hyman or Cleveland Clinic / Functional Medicine.

The Pegan Diet
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