Cardiologist and author Dr. Steven Gundry has popularized a dietary philosophy centered on minimizing specific plant-based proteins to maximize health. His breakfast recommendations emphasize reducing compounds that may negatively affect the gut lining and promoting foods that support metabolic flexibility. The overall goal is to reduce systemic inflammation, support the gut microbiome, and shift the body toward burning fat for energy. Consequently, a “Gundry breakfast” looks significantly different from many traditional morning meals that rely heavily on grains and sugar.
The Foundational Rules for Gundry Breakfasts
The criteria for selecting breakfast foods revolve around avoiding lectins, which are proteins found in many plants. Lectins are thought to act as “anti-nutrients” by binding to the small intestine lining, potentially leading to increased intestinal permeability. Because of this concern, many common breakfast staples are excluded, including all grains (oats, wheat, corn) and most beans and legumes.
This exclusion also extends to most conventional dairy products because they contain the casein A1 protein, which is considered potentially inflammatory. Instead of relying on carbohydrates, the Gundry protocol emphasizes healthy fats and specific protein sources as primary energy providers. Foods rich in monounsaturated fats, such as extra virgin olive oil and avocado oil, are encouraged to promote satiety and support fat burning. This shift prevents the rapid blood sugar spikes typically caused by high-carbohydrate meals, which can lead to energy crashes.
Specific Recommended Breakfast Options
When constructing a meal that breaks a fast, the focus is on nutrient density and lectin-free components. Eggs are an approved, protein-rich option, but only those sourced from pasture-raised or omega-3-enhanced chickens. This is because the diet of conventionally raised hens can pass unwanted lectins into their eggs. It is recommended to consume the whole egg, as the yolk contains healthy fats, vitamins, and minerals. Eggs can be scrambled or fried using an approved fat like olive oil or avocado oil.
Approved alternatives to traditional dairy include plain yogurt made from goat, sheep, or coconut milk. These are preferred because they contain the less problematic casein A2 protein or are entirely plant-based. They often contain medium-chain triglycerides (MCTs), which can help promote ketosis. If a sweetener is desired, a calorie-free, prebiotic sugar like allulose or monk fruit is the preferred choice. For a more substantial meal, a handful of specific nuts provides healthy fats and fiber:
- Macadamia nuts
- Walnuts
- Hazelnuts
- Pistachios
Savory options are highly favored over sweet ones, with a strong recommendation for incorporating fermented or “sour” foods. Ingredients like kimchi, sauerkraut, or pickled radishes are excellent sources of postbiotics, the beneficial metabolic byproducts created by gut bacteria. Approved vegetables, such as leafy greens, broccoli, and asparagus, can be eaten raw or cooked and easily incorporated into an omelet or breakfast hash. For those who prefer a smoothie, approved protein powders are mixed with ingredients like coconut milk, specific nuts, and an approved leafy green to ensure the beverage remains low in sugar and lectin-free.
Integrating Time-Restricted Eating
Dr. Gundry often couples his breakfast recommendations with time-restricted eating (TRE), which involves compressing the daily eating period into a narrow window, typically six to eight hours. This approach means the first meal of the day, the “break-fast,” is intentionally delayed until later in the morning or early afternoon. Delaying the meal extends the body’s fasting period, allowing more time for cellular repair processes and encouraging the body to switch from burning glucose to burning fat for fuel.
During the fasting window, anything that triggers an insulin response is avoided, ruling out most caloric beverages and proteins. Approved liquids include black coffee, black tea, and green tea, which contain polyphenols that support mitochondrial health. Plain water and water with electrolytes are also encouraged. Small amounts of pure fat, such as MCT oil or heavy cream, are permitted because fat does not spike insulin, though heavy cream can interfere with the absorption of beneficial compounds from coffee or tea.