Going Pegan? 20 Vegan + Paleo Friendly Recipes | One Bite Vegan (2024)

FAQs

What is not allowed on the pegan diet? ›

The pegan diet combines a paleo and vegan diet. Nutritional aspects of the diet, such as an abundance of plant foods and avoiding sugar, may help prevent chronic diseases, weight gain, and inflammation. However, the pegan diet restricts grains, beans, and dairy products and may be too limiting for some people.

The “pegan” diet is a hybrid, combining the paleo diet -- which focuses on whole foods that might have been hunted or gathered, like fruits, veggies, meats, and nuts -- and the vegan diet, in which you eat only plant-based foods.

With its focus on unprocessed, whole foods, sustainably sourced meats, and nutrient-rich veggies, there's a lot to like about the pegan diet. However, the diet limits nutrient-dense foods like dairy, grains, and beans, all of which have well-established health benefits you may not want to miss out on.

The pegan diet is made up of 75% fruits and vegetables. The remaining 25% is divided primarily among meats, eggs, and healthy fats, such as nuts and seeds. Some legumes and gluten-free whole grains may be allowed in limited quantities.

2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.

Foods to avoid on the pegan diet

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt.

Strictly speaking, though, vegan paleo is not 100% paleo, but it doesn't mean it is not a working diet. See, a vegan diet does not contain animal or dairy products. It relies solely on plant-based foods. On the other hand, the paleo diet includes meat, fish, and eggs while leaving out grains and legumes.

More About the Pegan Diet

If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.

Breakfast. I like to keep it pretty simple, so I'll usually do some poached eggs with avocado, tomato, and olive oil. Or I'll make a fat-heavy shake with lots of nuts, seeds, collagen, coconut butter, spinach, wild blueberries or blackberries, and some macadamia nut milk.

Longevity expert Dr. Mark Hyman eats five particular foods every day. According to the 63-year-old doctor with over a quarter million TikTok followers, cruciferous vegetables, olive oil, nuts, berries and green tea are the secret to aging well, living longer and reducing the risk of chronic disease.

Can I eat potatoes on the pegan diet? ›

Eat mostly plants.

Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes! French fries don't count even though they are the No.

For the Pegan diet, limit the corn, peas, and potatoes. You can consider using different vegetables. Also, this doesn't have to be made Vegan!

Mark Hyman, MD's Post. I always tell people that if you can fit the entire fish in your pan, then it's probably a good choice. I like these types of small fish, SMASH fish: Salmon (wild caught), Mackerel, Anchovies, Sardines, and Herring.

More About the Pegan Diet

If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.

Foods to avoid on a Pegan diet

Grains: In line with the paleo philosophy, Peganism shuns almost all grains. That includes wheat, oats, barley, bulgur, and many others. Dr. Hyman theorizes that grains increase blood sugar and can cause inflammation—but some research dispels this.