The Ultimate Guide To Pegan Diet (Meal Plan Included)

Never heard of the pegan diet before? Don’t worry; you are not alone. The pegan diet combines key principles from paleo and vegan diets. Paleo + vegan = pegan. If you are a fan of Brangelina (Brad Pitt and Angelina Jolie) and Bennifer (Ben Affleck and Jennifer Lopez), you probably got this in the first go. 

Mark Hyman, MD, first wrote about the pegan diet in 2014 and outlined the details of the new diet in his book ‘Food: What the Heck Should I Eat?’ published in 2018.

If you know a thing or two about paleo and vegan diets, you’d know they are very restrictive. The list of foods you cannot eat is always longer than the list of foods you can eat. When people realize that the pegan diet combines paleo and vegan diets, they instantly think it will be more restrictive than the two. However, this is not the case. 

What are Paleo and Vegan Diets?

Before we get into the nitty-gritty of the pegan diet, here is a brush-up on the paleo and vegan diets. 

Paleo diets focus on types of foods presumed to be eaten by our ancestors and their ancestors. The paleo diet mainly consists of meat, fish, vegetables, and fruit. In this diet, you avoid dairy or cereal products and processed food. Think of the paleo diet as going back to the basics and eating like a hunter-gatherer. 

On a vegan diet, you must avoid meat, dairy, and all other animal products. This plant-based diet mainly includes eating vegetables, grains, nuts, and fruits. A vegan diet aims to improve your overall health while curbing animal exploitation.

What is a Pegan Diet?

Paleo and vegan diets are very restrictive. Furthermore, these can be contradicting; while one promotes eating meat, the other diet wants to end animal cruelty. 

Now, you might think that a combination of paleo and vegan diets will be very restrictive. However, the pegan diet doesn’t blatantly combine the two diets but combines their best principles and has its unique set of guidelines.

According to Dr. Hyman, the pegan diet can help balance blood sugar levels, reduce inflammation, and promote overall health. Furthermore, the pegan diet is less restrictive than the paleo and vegan diets. 

The pegan diet largely relies on vegetables and fruit to meet your daily caloric needs. Nonetheless, you can also eat lean, sustainably raised meats on this diet. You can also eat legumes to meet your daily nutrition needs. 

On a pegan diet, 75% of your plate should consist of vegetables and fruits; the remaining 25% can be meats (preferably grass-fed, organic, or sustainably raised).

The pegan diet is gaining popularity among people who agree with the benefits of veggies and fruits in promoting overall health but also don’t want to give up high-protein food sources, such as meat, fish, and milk. 

Unlike several short-term diets aimed at weight loss, the pegan diet promotes holistic health and well-being, and you can follow it indefinitely. This diet does not preach anything you cannot follow for the long term. 

Notably, the pegan diet excludes dairy, grains, and beans from the grocery list. Although many nutrition experts appreciate this diet’s focus on nutrient-rich veggies, unprocessed, whole foods, and sustainably sourced meats, the three exclusions make it a no-go for many people. 

Foods To Eat on the Pegan Diet

In contrast to many restrictive diets, the pegan diet doesn’t dictate how much you can eat in a day, nor does it provide a meal timetable. You are in total control of your meal sizes and timing on this diet. 

The pegan diet favors foods with a low glycemic load, meaning you must eat foods that don’t spike your blood sugar levels. The glycaemic index (GI) ranks carb-containing foods. Focus on foods that have a GI value of 55 or less. 

Although the pegan diet does not restrict sugar intake, you must considerably scale back on your sugar consumption, as it has minimal nutritional value but adds to your calorie bottom line. High-sugar foods can also cause blood sugar spikes, which is not ideal on the pegan diet.

A Brief on How To Design Your Diet

Most beginners feel like a deer caught in headlights when designing their diet. If you are one such individual, don’t worry — we have you covered. Here is an oversimplified step-by-step process of creating your diet:

1. Determine your daily calorie intake goal. Use this total daily energy expenditure (TDEE) calculator to get a suitable calorie target that fits your lifestyle. 
2. Break the calorie target into a reasonable macronutrient split. Tip: Use a high-protein diet to build muscle while losing fat. 
3. Divide the macro split into three to five daily meals that include nutrient-dense whole foods and fit the pegan diet principles. 

If you are still having trouble figuring out where to start, I have a seven-day pegan diet plan for you later in this article. 

Pegan Diet Foods

Here are the foods that should be a part of your pegan diet plan:

Vegetables and Fruits

Three-fourths of the calories in a pegan diet must come from veggies and fruits. Since this is the main food source, you should get comfortable cooking (and eating) vegetables. Some vegetables and fruits can have a significant amount of carbs. You must only choose foods with a low GI value. Dr. Hyman recommends berries and watermelons because of their low glycemic values.

Minimally Processed Fats

The pegan diet encourages eating a decent amount of healthy fats daily for optimal body functioning. Nuts and seeds are packed with high-quality fats and are rich in protein and fiber. If you’re not a fan of snacking on nuts and seeds, you can substitute them with nut butter. However, ensure that the nut butter does not have added sugar. Opt for organic products when possible. 

Cold-pressed olive and avocado oil are another healthy fat source, as are coconuts and unrefined coconut oils. Omega-3s can also boost your overall health. You must avoid peanuts and processed seed oils. 

Sustainably Raised Meats

Unlike the vegan diet that requires you to shun animal food sources, the pegan diet involves getting 25% of your daily calories through meat. Dr. Hyman recommends beef, chicken, lamb, and also ostrich or bison on the pegan diet. However, you must only eat sustainably and responsibly raised meats. 

Think of meats as a side dish on the pegan diet. Furthermore, you must limit your meat intake to 4 to 6 ounces per meal. Avoid conventionally farmed meats and only opt for grass-fed, pasture-raised meat sources. 

Eggs

Eggs are allowed on the pegan diet. This protein-rich food source is a breakfast staple in many pegan diet plans. It also has a high vitamin B12 content, ensuring pegans don’t run a B-complex deficiency.

Fish

Along with meats, fish intake is also allowed on the pegan diet plan. Dr. Hyman recommends sardines and wild salmon as these have low mercury content. Mercury is toxic, and exposure to it can lead to serious health problems.

Generally, larger and longer-lived fish contain the most mercury, including shark, swordfish, fresh tuna, marlin, and king mackerel. [1]

A Few Whole Grains and Legumes

Grains and legumes can cause a sharp rise in blood sugar levels and hence are not allowed on the pegan diet — a characteristic it shares with the paleo diet. However, a few gluten-free grains, such as quinoa, buckwheat, and black rice, are allowed on the pegan diet plan and offer several health benefits. [2]

A maximum of one cup of beans (or, preferably, lentils) is permitted daily on the pegan plan. On the other hand, you must limit your grain intake to 1/2 cup (125 grams) per meal. 

Here are a few grains and legumes allowed on the pegan diet:

• Grains: Black rice, quinoa, amaranth, millet, teff, oats
• Legumes: Lentils, chickpeas, black beans, pinto beans

Foods To Avoid on the Pegan Diet

Most diets designed to help you control your blood sugar levels and lose weight involve food cuts; the pegan diet is no different. Here is the list of restricted foods on the pegan diet:

Dairy Products

Dairy products are a big no on the pegan diet. However, you can switch to dairy alternatives, such as nut milk or coconut yogurt. Ensure that you only get the unsweetened versions. Get in the habit of reading food labels and only pick the foods that meet your daily caloric and macronutrient requirements.

Furthermore, Dr. Hyman recommends goat or sheep dairy for folks that cannot give up cow products, as these are easier to digest than other forms. However, you might need some time to adjust to goat and sheep milk and cheese. [3]

Gluten 

The pegan diet restricts gluten intake to limit its potential damage to your stomach. You must limit gluten intake on the pegan diet even if you are not gluten intolerant or have Celiac disease. Although this diet allows gluten-free whole grains, you must use them sparingly. You must get most of your carbohydrates from fruits and vegetables.

Legumes

Most legumes can spike your blood sugar levels and are not allowed on the pegan diet. However, you can eat the four legumes mentioned above in limited quantities occasionally to add variety to your meals. 

Refined Oils and Additives

You must exclude refined or processed oils from your cooking, as these can lower good HDL cholesterol and raise insulin levels, triglycerides, and harmful LDL cholesterol. Keep your cupboard clear of canola, soybean, sunflower, and corn oil.

Furthermore, preservatives, artificial flavors, colors, and other additives are banned on the pegan diet, as these can spike blood sugar levels. Remember, the pegan meal plan is part paleo, meaning you must keep your meals as basic as possible. 

Sugar

Although the pegan diet doesn’t ban sugar intake, you must restrict it as it can spike your blood sugar levels without adding to your macro or micronutrient bottom line. You can use its alternatives, such as stevia, to flavor your foods or beverages.

Pegan Diet Shopping List

Now that you know about the food sources that you should include in a pegan diet plan, here is a list of food items to add to your cart in your next grocery shopping trip:

Vegetables:

• Spinach
• Mixed greens
• Broccoli
• Cauliflower
• Brussels sprouts
• Mushrooms
• Bell peppers
• Asparagus
• Avocado
• Cherry tomatoes
• Cucumbers

Proteins:

• Chicken breast
• Salmon fillets
• Shrimp
• Tofu
• Lentils

Fruits:

• Mixed berries (such as blueberries, strawberries, and raspberries)
• Oranges
• Apples
• Pears
• Bananas

Grains and Legumes:

• Quinoa
• Brown rice
• Chia seeds

Healthy Fats:

• Almond butter
• Olive oil
• Coconut oil

Nuts and Seeds:

• Almonds
• Cashews

Other:

• Almond milk (unsweetened)
• Coconut aminos (a soy sauce alternative)
• Balsamic vinegar
• Herbs and spices (such as garlic, ginger, turmeric, basil, oregano, etc.)

Benefits of the Pegan Diet

Switching to the pegan diet entails the following benefits:

Can Lead To Weight Loss and Improve Heart Health

The pegan diet includes nutrition-dense whole foods and cuts out sugar-laden and processed foods, which can help you lose weight. A pegan diet will also keep you feeling full for longer, reducing your risk of binging on junk food. 

Furthermore, pegan diet-approved foods are packed with vitamins, minerals, antioxidants, fiber, and unsaturated fats, which can improve your heart health. 

Won’t Cause Blood Sugar Spikes

This diet revolves around eating low-GI foods, which helps avoid blood sugar spikes and can be incredibly useful for people with diabetes, pre-diabetes, and other insulin-related conditions. Low-GI foods can also help you lose weight and keep it off. [4]

Limits Inflammation

The pegan diet restricts gluten and legume intake and limits your meat consumption to 25% of your total daily calories, which can help lower your muscle, tendon, and ligament inflammation. Lower inflammation can help athletes recover faster between their workouts. 

Improves Gut Health

Some non-starchy vegetables, like asparagus, are rich in prebiotics, which can improve your gut health. A healthy gut microbiome can help prevent chronic health conditions, such as obesity, hypertension, and diabetes. 

Less Restrictive

The pegan diet is less restrictive than most other popular diets, including paleo and vegan. It allows you to include a variety of food sources in your diet, which keep your meals exciting and ensure you meet your daily macro and micronutrient needs. 

Make Better Food Choices

Since the pegan diet restricts gluten, legumes, oils, preservatives, and flavorings, you must read nutrition labels before adding something to your cart. Being mindful of your dietary choices can improve your overall health and well-being. 

Drawbacks of the Pegan Diet

Here are the disadvantages of following the pegan diet:

Lack of Scientific Evidence

The pegan diet revolves around the idea that dairy, gluten, and legumes can cause inflammation and blood sugar spikes, and limiting these foods can fix these issues. However, there is conflicting evidence about these outcomes, which undermines some of the benefits of the pegan diet. [5]

Can Lead To Nutritional Deficiencies

Limiting dairy, gluten, and legume intake can lead to nutritional deficiencies if you don’t follow a balanced diet. Furthermore, sticking to this diet for an extended period can trigger eating disorders if taken to extremes or followed by people with existing health conditions.  

Makes Eating Out Challenging

The pegan diet requires you to control your portion sizes (75% vegies and 25% meat) and avoid dairy, gluten, and legumes. However, sticking to these parameters can be challenging while eating out with friends or family. 

Expensive & Lack of Accessibility 

The pegan diet promotes eating organic foods and sustainably and ethically raised meats. These products are often more expensive than regular products and might not fit everyone’s budget. Further, everyone might not have access to organic vegetables, fruits, and grass-fed meats. 

Remember, you must always follow a diet plan that you can stick to for the long term. Following a strict diet regimen for a short time might help you lose weight, but the weight will come back as soon as you return to your old ways. 

Improving longevity, health, and overall wellness requires lifestyle changes. Playing the short-term game will only get you so far. 

Risks of the Pegan Diet

Since this diet program restricts dairy, legumes, and grains, many people are concerned that it can lead to nutrient deficiencies. For example, not drinking milk can lead to calcium, protein, potassium, and vitamin D deficiencies. On the other hand, shunning whole grains can cause fiber and essential vitamins, and mineral deficiencies. 

That said, the pegan diet has no known or scientifically-proven health risks. Following a balanced diet program will ensure you don’t run into any nutrient deficiencies and hit all your health markers. You must also personalize your pegan diet plan to achieve your health goals. 

Use meal-tracking apps, such as MyFitnessPal, to ensure you meet your macro and micronutrient needs. You could also use supplements to fill nutrition voids. Consult your healthcare provider before starting a diet program, especially if you are dealing with medical issues. 

7-Day Pegan Diet Meal Plan

Given below is a sample seven-day pegan diet plan. Feel free to change the foods in this diet to meet your dietary preferences.

Day 1

Meal 1: Breakfast

• Scrambled tofu with vegetables
• 1 cup of mixed berries

Total: Calories: 370; carbs: 32g; protein: 21g; fats: 21g

Meal 2: Lunch

• Mixed greens salad with grilled chicken breast, avocado, and olive oil dressing
• 1 small apple 

Total: Calories: 480; carbs: 32g; protein: 30g; fats: 25g

Meal 3: Dinner

• Baked salmon with roasted vegetables
• 1/2 cup quinoa

Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g

Day 2

Meal 1: Breakfast

• Omelet with veggies
• 1 apple 

Total: Calories: 360; carbs: 25g; protein: 21g; fats: 20g

Meal 2: Lunch

• Lentil soup with mixed vegetables 
• 1 small pear 

Total: calories: 410; carbs: 75g; protein: 21g; fats: 2g

Meal 3: Dinner

• Grilled chicken breast with steamed broccoli and cauliflower rice
• 1/2 medium-sized sweet potato

Total: Calories: 490; carbs: 31g; protein: 42g; fats: 15g

Day 3

Meal 1: Breakfast

• Almond milk pudding
• Berries
• 1 small banana 

Total: Calories: 340; carbs: 43g; protein: 9g; fats: 15g

Meal 2: Lunch

• 1 serving of shrimps and mixed greens salad
• 1 small orange 

Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g

Meal 3: Dinner

• Stir-fried tofu with mixed vegetables in coconut aminos sauce 
• 1/2 cup brown rice

Total: Calories: 460; carbs: 49g; protein: 17g; fats: 21g

Day 4

Meal 1: Breakfast

• Almond butter and banana smoothie made with almond milk and spinach 
• 1 small orange 

Total: Calories: 360; carbs: 45g; protein: 11g; fats: 15g

Meal 2: Lunch

• Grilled chicken salad with mixed greens, cucumbers, cherry tomatoes, and olive oil dressing
• 1 small pear 

Total: Calories: 460; carbs: 25g; protein: 31g; fats: 25g

Meal 3: Dinner

• Baked cod with roasted asparagus and quinoa
• 1/2 medium-sized sweet potato

Total: Calories: 490; carbs: 51g; protein: 37g; fats: 15g

Day 5

Meal 1: Breakfast

• Quinoa porridge with almond milk, topped with mixed berries and chopped almonds
• 1 small banana

Total: Calories: 390; carbs: 63g; protein: 11g; fats: 8g

Meal 2: Lunch

• Vegetable stir-fry with tofu, broccoli, bell peppers, and cashews 
• 1 small apple 

Total: Calories: 430; carbs: 42g; protein: 20g; fats: 15g

Meal 3: Dinner

• Grilled salmon with steamed Brussels sprouts and cauliflower mash 
• 1/2 cup quinoa 

Total: Calories: 560; carbs: 35g; protein: 39g; fats: 27g

Day 6

Meal 1: Breakfast

• Spinach and mushroom omelet cooked in coconut oil 
• 1 cup of mixed berries

Total: Calories: 370; carbs: 27g; protein: 21g; fats: 21g

Meal 2: Lunch

• Lentil soup with mixed vegetables
• 1 small orange 

Total: Calories: 410; carbs: 75g; protein: 21g; fats: 2g

Meal 3: Dinner

• Grilled chicken breast with roasted vegetables 
• 1/2 cup brown rice 

Total: Calories: 510; carbs: 34g; protein: 42g; fats: 16g

Day 7

Meal 1: Breakfast

• Chia seed pudding made with almond milk and topped with mixed berries
• 1 small pear 

Total: Calories: 310; carbs: 35g; protein: 9g; fats: 15g

Meal 2: Lunch

• Mixed greens salad with grilled shrimp, avocado, and olive oil dressing
• 1 small apple 

Total: Calories: 430; carbs: 32g; protein: 30g; fats: 20g

Meal 3: Dinner

• Baked tofu with roasted Brussels sprouts and cauliflower rice 
• 1/2 medium-sized sweet potato

Total: Calories: 440; carbs: 46g; protein: 17g; fats: 20g

FAQs

Can the pegan diet plan help me lose weight?

Weight loss ultimately boils down to calories in versus calories out. You must be in a calorie deficit to lose weight, meaning you need to burn more calories in a day than you consume. According to the CDC, sustaining a 500-calorie deficit for a week can help you shed one-pound weekly. [6]

Considering this, any diet, including pegan, can help you lose weight if you can maintain a calorie deficit for the required duration. 

What are the prerequisites for starting a pegan diet?

The pegan diet is pretty straightforward and can be followed by healthy individuals without any specific requirements. You must, however, consult a registered nutritionist to ensure you meet your daily macro and micronutrient needs while following the pegan diet. Furthermore, people dealing with health issues should get a medical clearance before starting a new training or diet program. 

How many meals a day can I eat on a pegan diet?

The pegan diet doesn’t concern itself with your calorie intake, meal frequency, or timing. It gives you a list of food sources you can and cannot eat. It is up to you to determine your daily caloric goal and break it down into a suitable macro split and meal frequency. 

Ensure that your meal frequency fits your lifestyle. Folks that have never eaten more than three meals shouldn’t suddenly switch to a six-meal-a-day diet plan. Stick to a meal plan that you can follow for the long term. 

How long should a pegan diet last?

Dr. Hyman designed the pegan diet to be followed for the long term. Ensure that you are meeting your daily macro and micronutrient needs, and you can follow this diet program indefinitely. 

Can I meet my daily protein requirements for building muscle on the pegan diet plan?

Since the pegan diet limits your meat intake to 25% of your total daily calories and restricts dairy, many people show concerns about meeting their daily protein requirements for building muscle. 

Although your meat intake is limited to one-fourth of your daily calorie intake, you can still easily get one gram of protein per pound of body weight on this diet, which is sufficient for building and maintaining muscle mass by eating lentils, chickpeas, black beans, pinto beans, nuts and seeds, and goat and sheep dairy. 

Wrapping Up

Starting a new diet plan can be intimidating. Furthermore, most diet plans are restrictive, which makes following them a hassle and a constant struggle. The pegan diet plan takes the best of the paleo and vegan diets and adds more unique characteristics to the mix to help you achieve better overall health.

This article covers the benefits and drawbacks of the pegan diet and gives you an exhaustive list of foods you can and cannot eat, making it easy to determine if this diet is right for you. I’ve also included a seven-day pegan diet plan to help you get started. Best of luck!

References

1. Storelli MM, Marcotrigiano GO. Fish for human consumption: risk of contamination by mercury. Food Addit Contam. 2000 Dec;17(12):1007-11. doi: 10.1080/02652030050207792. PMID: 11271834.
2. Della Pepa G, Vetrani C, Vitale M, Riccardi G. Wholegrain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients. 2018; 10(9):1288. https://doi.org/10.3390/nu10091288
3. Shrestha A, Samuelsson LM, Sharma P, Day L, Cameron-Smith D, Milan AM. Comparing Response of Sheep and Cow Milk on Acute Digestive Comfort and Lactose Malabsorption: A Randomized Controlled Trial in Female Dairy Avoiders. Front Nutr. 2021 Feb 15;8:603816. doi: 10.3389/fnut.2021.603816. PMID: 33659266; PMCID: PMC7917135.
4. Rizkalla SW, Bellisle F, Slama G. Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals. Br J Nutr. 2002 Dec;88 Suppl 3:S255-62. doi: 10.1079/BJN2002715. PMID: 12498625.
5. Jones JM, Engleson J. Whole grains: benefits and challenges. Annu Rev Food Sci Technol. 2010;1:19-40. doi:10.1146/annurev.food.112408.132746
6. Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html

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