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.
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.
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.
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.
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.
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.
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.
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.
View sources
The 13 Pillars of the Pegan Diet (Dr. Mark Hyman)
Going pegan: combining paleo and vegan, the 75% plant plate (Good Morning America)
The Pegan Diet reviewed: benefits and drawbacks (Healthline)
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 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.
Is this for you
- 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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