What Is the Pegan Diet? Everything You Need to Know

The Pegan Diet merges the principles of both paleo and vegan diets while allowing some meat consumption. It emphasizes whole, nutrient-rich foods, especially vegetables, and largely excludes gluten, dairy, most grains, and legumes.

Healthline Diet Score: 3.50 out of 5

• Weight loss: 4.25
• Healthy eating: 3
• Sustainability: 2.75
• Whole body health: 3
• Nutrition quality: 5
• Evidence-based: 3

Bottom Line:

The pegan diet combines elements of paleo and vegan eating while permitting some meat. Although it is nutrient-dense and beneficial for health, its restrictive nature might not work for everyone.

What is the pegan diet ?

The Pegan Diet blends key aspects of both the paleo and vegan diets, based on the belief that eating nutrient-dense, whole foods can reduce inflammation, stabilize blood sugar, and boost overall health.

If you’re wondering how it’s possible to follow both a paleo and vegan diet at the same time, you’re not alone. It may sound challenging, but the pegan diet offers a more flexible approach while drawing on the best of both worlds.

Despite its name, the Pegan Diet isn’t just a combination of paleo and vegan diets—it has its own unique set of guidelines. In fact, it’s less restrictive than following either the paleo or vegan diets on their own.

The diet places a strong emphasis on vegetables and fruits, but it also allows small to moderate portions of meat, certain fish, nuts, seeds, and some legumes.

Highly processed grains, oils, and sugars are discouraged, but you can have them in very small amounts.

The pegan diet isn’t meant to be a short-term fix. Instead, it’s designed to be sustainable for the long haul, allowing you to follow it as a lifelong eating plan.

Summary

The pegan diet blends principles from both paleo and vegan diets, but it has its own set of rules. It’s intended to be a long-term, sustainable way of eating.

Food to eat

The Pegan Diet places a strong emphasis on whole, minimally processed foods, meaning that most of what you eat should be as close to its natural form as possible.

Key Components of the Pegan Diet:

1. Consume Plenty of Plants
   • Vegetables and fruits should make up 75% of your overall intake.
   • Focus on low-glycemic options, such as berries and non-starchy vegetables, to help maintain balanced blood sugar levels.
   • Small portions of starchy vegetables and sweet fruits can be included for those who already have good blood sugar control.
2. Select Responsibly Sourced Protein
   • While the diet is primarily plant-based, animal proteins are still included in moderation, with less than 25% of the diet coming from animal sources.
   • The diet encourages grass-fed, pasture-raised meats and whole eggs, and recommends fish like wild salmon and sardines for their low mercury content.
3. Eat Minimally Processed Fats
   • Healthy fats from the following sources are key:
     • Nuts (except peanuts)
     • Seeds (excluding processed seed oils)
     • Avocados and olives (cold-pressed oils can also be used)
     • Coconut (unrefined coconut oil)
     • Omega-3s, particularly from low-mercury fish or algae
     • Grass-fed meats and whole eggs also contribute to fat intake.
4. Certain Whole Grains and Legumes Can Be Included
   • While most grains and legumes are avoided due to their impact on blood sugar, some gluten-free grains and legumes can be consumed in limited amounts:
     • Grains: Black rice, quinoa, amaranth, millet, teff, oats
     • Legumes: Lentils, chickpeas, black beans, pinto beans
   • The recommended serving size is 1/2 cup cooked grains per meal and 1 cup cooked legumes per day. Those with blood sugar issues, like diabetes, should further limit these.

Summary

The Pegan Diet is designed to consist mostly of vegetables and fruits, with a smaller portion dedicated to responsibly sourced animal proteins, healthy fats, and limited whole grains and legumes. The goal is to create a balanced, long-term, nutrient-dense way of eating that focuses on whole foods while minimizing processed options.

Food to avoid

The Pegan Diet is less restrictive than both paleo and vegan diets since it allows for occasional consumption of nearly any food. However, certain foods are strongly discouraged, particularly those that can negatively impact blood sugar or cause inflammation.

Foods to Avoid on the Pegan Diet:

1. Dairy
   • Cow’s milk, yogurt, and cheese are strictly avoided.
   • Sheep or goat milk products are allowed in small amounts.
   • Grass-fed butter is sometimes okay.
2. Gluten
   • All grains containing gluten are avoided.
3. Gluten-free Grains
   • Even gluten-free grains are generally discouraged, though small portions of whole gluten-free grains may be allowed occasionally.
4. Legumes
   • Most legumes are avoided due to their potential to raise blood sugar.
   • Low-starch legumes like lentils might be okay in moderation.
5. Sugar
   • Any form of added sugar (refined or not) is generally avoided, though it may be used very rarely.
6. Refined Oils
   • Highly processed oils such as canola, soybean, sunflower, and corn oils are avoided.
7. Food Additives
   • Artificial colorings, flavorings, preservatives, and other additives are avoided.

Most of these foods are excluded due to their potential to cause spikes in blood sugar or inflammation in the body.

Summary:

While the pegan diet does exclude many foods, it remains somewhat lenient. Small amounts of off-limits foods can be consumed occasionally, making it more flexible than other restrictive diets like paleo or vegan.

Potential benefit

The Pegan Diet offers several health benefits, primarily due to its emphasis on nutrient-rich foods.

Key Health Benefits:

1. Nutrient-Rich Fruits and Vegetables
   • Fruits and vegetables, which make up the bulk of the pegan diet, are among the most nutritionally diverse foods. They are packed with fiber, vitamins, minerals, and plant compounds that help prevent disease, reduce oxidative stress, and lower inflammation.
2. Healthy, Unsaturated Fats
   • The diet includes healthy fats from sources like fish, nuts, seeds, and certain vegetables. These fats can contribute to better heart health by reducing the risk of heart disease.
3. Whole Foods, Minimal Processed Foods
   • A diet based on whole, minimally processed foods has been shown to improve overall diet quality and support better health outcomes, as it avoids the harmful effects of ultra-processed foods.

Summary:

The pegan diet, by prioritizing nutrient-dense fruits, vegetables, and healthy fats, can help prevent disease, promote heart health, and reduce inflammation in the body.

Potential downsides

While the Pegan Diet offers many health benefits, it also has some drawbacks that should be considered.

Potential Downsides of the Pegan Diet:

1. Unnecessary Restrictions
   • Although the pegan diet is more flexible than either a vegan or paleo diet alone, it still restricts several healthy food groups, such as legumes, whole grains, and dairy.
   • Proponents argue that these foods raise blood sugar and cause inflammation, but unless you have specific allergies or intolerances, these foods aren’t inherently harmful and can be part of a healthy diet.
   • The blanket elimination of these food groups could lead to nutrient deficiencies unless you have the knowledge to compensate for them with other foods or supplements.
2. Inaccessibility
   • A diet based on organic fruits, vegetables, and pasture-raised meats may be ideal, but it can also be costly and time-consuming for many people.
   • Preparing meals in line with the pegan diet requires careful planning, cooking skills, and access to a variety of
   • expensive ingredients.
   • Additionally, the diet’s restrictions on processed foods, oils, and dining out may cause social isolation or difficulty eating at restaurants.

Summary:

The pegan diet can be restrictive, unnecessarily eliminating some healthy food groups, and might be difficult to follow due to its high cost and the time commitment required for meal preparation. It’s also important to ensure that nutrient needs are met if certain foods are excluded.

Sample manu

The Pegan Diet emphasizes a vegetable-heavy approach, while still including small amounts of sustainably raised meats, fish, nuts, and seeds. Occasionally, small portions of legumes and gluten-free grains can be included. Here’s a sample one-week meal plan to give you an idea of what a typical week on the pegan diet might look like:

Monday

• Breakfast: Omelet with vegetables, served over a basic green salad topped with olive oil.
• Lunch: Chickpea and kale salad with strawberry, avocado, and olive oil.
• Dinner: Wild salmon patties, steamed broccoli, roasted carrots, and lemon vinaigrette.

Tuesday

• Breakfast: Sweet potato “toast” topped with sliced avocado, pumpkin seeds, and lemon vinaigrette.
• Lunch: Bento box with boiled eggs, sliced turkey, raw veggie sticks, fermented pickles, and blackberries.
• Dinner: Veggie stir-fry with cashews, onions, bell pepper, tomato, and black beans.

Wednesday

• Breakfast: Green smoothie with apple, kale, almond butter, and hemp seeds.
• Lunch: Leftover veggie stir-fry.
• Dinner: Grilled shrimp and veggie kabobs with black rice pilaf.

Thursday

• Breakfast: Chia seed and coconut pudding with walnuts and fresh blueberries.
• Lunch: Mixed greens salad with avocado, cucumber, grilled chicken, and cider vinaigrette.
• Dinner: Roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds.

Friday

• Breakfast: Braised greens, kimchi, and fried eggs.
• Lunch: Vegetable and lentil stew with a side of sliced cantaloupe.
• Dinner: Salad with radishes, jicama, guacamole, and strips of grass-fed beef.

Saturday

• Breakfast: Overnight oats with cashew milk, chia seeds, walnuts, and berries.
• Lunch: Salad rolls (Thai-style) with cashew cream sauce and orange.
• Dinner: Leftover veggies and pork loin.

Sunday

• Breakfast: Veggie omelet and a plain green salad.
• Lunch: Salad rolls with cashew cream sauce and orange.
• Dinner: Leftover veggies and pork loin.

Summary:

The Pegan Diet focuses on a vegetable-centric eating plan with some protein from sustainably raised meats, fish, nuts, and seeds, and a little fruit. While grains and legumes are included occasionally, they are not the main staples. This plan is nutrient-dense and supports a balanced approach to long-term health.Attach

The Bottom Line

The Pegan Diet combines principles from both paleo and vegan philosophies, while allowing for some meat consumption. It emphasizes whole foods, especially vegetables, and generally eliminates gluten, dairy, most grains, and legumes.

While the diet is rich in nutrients that promote optimal health, it may be too restrictive for some individuals due to its limited food options.

If you’re curious, you can give the pegan diet a try to see how your body responds. If you’re already following a paleo or vegan diet, transitioning to the pegan approach might be an easier adjustment.