The “perfect” human diet does not exist, however, the Pegan diet—a blend between a nutrient-dense plant based and ancestral paleo diet—gets pretty darn close. Find out what the Pegan diet is, the pros and cons, and how to do it with a 7-day Pegan meal plan to get you started.
TABLE OF CONTENT
- What is the Pegan Diet?
- Pegan Diet Foods
- Pros of Vegan & Paleo Diets
- Cons of Vegan & Paleo Diets
- The Bottom Line
- Reflection
- Pegan Meal Plan
What is the Pegan Diet?
The Pegan Diet is a dietary approach inspired by both the popular paleo and vegan diets: built upon a foundation of eating a color-rich plant-based diet, while not neglecting all four macronutrients humans are designed to thrive upon—proteins, fats, carbohydrates and water.
For the most controversial nutrient (protein), in particular, the Pegan diet encourages adopters to include a complete (animal based) protein in their diet one to two times per day, considering protein like a condiment, as opposed to a huge serving.
The Pegan diet strips away the moralistic identities, stereotypes and food rules many die-hard fans within the paleo and vegan food worlds have created, instead encouraging all humans all to simply be…human. Do as humans do and eat as humans were designed to eat, including:
- Tons of Fresh Vegetables (the main stars of your plate)
- Anti-Inflammatory Fats & Oils
- Raw Nuts & Seeds
- Some Fresh Fruits & Starchy Roots and Tubers
- Sustainably Raised Proteins
The Pegan diet acknowledges that, although we live in modern day times (with plenty of paleo tortilla chips, vegan protein powders, and vegan ice cream pints to go around), the human body’s essential dietary needs have not changed since the beginning of time. Just like plants have always needed water, sunlight, and rich soil to survive, and just like a Ferrari needs premium gasoline in the tank to go-go-go, the human body requires a balanced, omnivorous diet for optimal “thrival” (not just survival).
Why Go Pegan?
A Pegan diet is rich in vitamins, minerals, amino acids, fiber and fatty acids—often deficient when we restrict one primary macronutrient or another.
For example, low carb diets may help some folks lose (water) weight, kick brain fog or boost their metabolism—at least initially; however, long term low carb diets frequently also lead to increased constipation, sluggish digestion, weight gain and eventually thyroid or metabolic imbalances if fiber is missing for too long (Joshi & Mohan, 2018); (Paoli et al, 2019).
Meat-free, low protein diets may help others clear up inflammation, reduce bloating, and shed a few pounds; only to backfire later if essential minerals and nutrients are not accounted for (amino acids, fatty acids, B12, iron, zinc, sodium/potassium, Vitamin A). Hello low energy, digestive distress, hormone imbalances and brain fog if these needs are not met.
Remember: the human body is like a plant—uniquely requiring several different essential nutrients, ideally in their most genuine form (ie. animal proteins for amino acids, vegetables and fruits for fiber and carbs, oils and healthy fats for fatty acids).
Before “going Pegan”, many folks weigh both the Pros and Cons of each diet philosophy—often finding that BOTH paleo and vegan diets actually share many common characteristics.
Pros of Vegan & Paleo Diets
Vegan Diet Pros
Colorful
The foundation of the vegan dietary philosophy is based upon veggies. Taste the rainbow—dark leafy greens, sweet potatoes, broccoli, cauliflower, asparagus, egg plant, carrots, beets, parsnips, herbs, leeks, Brussels sprouts, squashes and beyond.
Nutrient Dense Whole Foods
The vegan diet acknowledges the importance of cutting out the Standard American Diet—building your diet upon real, nutrient-dense (real) foods. Not just Tofurkey, avocado toast, Amy’s frozen dinners, or vegan ice cream, but instead, real, whole foods including: veggies, healthy fats (olive and avocado oils, olives, coconut), soaked and sprouted nuts, seeds, beans and seed-like grains (quinoa, millet).
Go Sustainable, Local & Organic
A traditional vegan diet is keen to the GMO, hormone, antibiotic and pesticide laden farming practices of modern day, and aims to support farmers and get back to “being human”—eating and connecting to the earth as it should be.
Simple
The vegan diet is not rocket science. “Eat real food. Mostly plants” is the motto. What’s so bad about that?
Paleo Diet Pros
Balanced
The paleo diet is founded on “balanced” nutrition—eating proteins, carbohydrates and fats in the just right (Goldilocks) amount that your body needs to thrive.
Nutrient Dense Whole Foods
Like vegan, paleo is all about real, nutrient-dense whole foods. Before there was paleo pizza, paleo pancakes, paleo cookies, paleo crackers and paleo chips, there was real, whole foods.
Go Sustainable, Local & Organic
“Support your local farmers and sustainable agriculture!” paleo advocates cry. Reach for: Pastured, grass-fed, organic animal meats and even grass-fed raw dairy. Organic, GMO-free produce. Non-hydrogenated, non-industrial fats and oils.
Simple
You can’t get much simpler than just eating real food. Meat and fish, nuts and seeds, veggies, some starch, a little fruit, no sugar, lots of water. Spice it up with herbs and spices of choice and bada bing, bada boom. Dinner is served.
Not Restrictive
Aside from cutting out the “usual suspects” (i.e. Standard American Diet foods), paleo eating is all about finding the best dietary approach and real foods for your body—for some that’s higher carb, others higher fat, and others, it’s somewhere in between. Paleo diets also have a substitute for practically every old Standard American Diet staple favorite you can think of—think: Paleo pizza with homemade crust and pesto, pancakes made with banana and nutbutter, and chicken tenders in avocado oil and coconut flour cut into your plate with an emphasis still on veggies, healthy fats and sustainable proteins. Even moderate amounts of properly prepared rice and beans (soaked and sprouted) can be included.
Go Sustainable, Local & Organic
A traditional vegan diet is keen to the GMO, hormone, antibiotic and pesticide laden farming practices of modern day, and aims to support farmers and get back to “being human”—eating and connecting to the earth as it should be.
Simple
The vegan diet is not rocket science. “Eat real food. Mostly plants” is the motto. What’s so bad about that?
Paleo Diet Pros
Balanced
The paleo diet is founded on “balanced” nutrition—eating proteins, carbohydrates and fats in the just right (Goldilocks) amount that your body needs to thrive.
Nutrient Dense Whole Foods
Like vegan, paleo is all about real, nutrient-dense whole foods. Before there was paleo pizza, paleo pancakes, paleo cookies, paleo crackers and paleo chips, there was real, whole foods.
Go Sustainable, Local & Organic
“Support your local farmers and sustainable agriculture!” paleo advocates cry. Reach for: Pastured, grass-fed, organic animal meats and even grass-fed raw dairy. Organic, GMO-free produce. Non-hydrogenated, non-industrial fats and oils.
Simple
You can’t get much simpler than just eating real food. Meat and fish, nuts and seeds, veggies, some starch, a little fruit, no sugar, lots of water. Spice it up with herbs and spices of choice and bada bing, bada boom. Dinner is served.
Not Restrictive
Aside from cutting out the “usual suspects” (i.e. Standard American Diet foods), paleo eating is all about finding the best dietary approach and real foods for your body—for some that’s higher carb, others higher fat, and others, it’s somewhere in between. Paleo diets also have a substitute for practically every old Standard American Diet staple favorite you can think of—think: Paleo pizza with homemade crust and pesto, pancakes made with banana and nutbutter, and chicken tenders in avocado oil and coconut flour cut into your plate with an emphasis still on veggies, healthy fats and sustainable proteins. Even moderate amounts of properly prepared rice and beans (soaked and sprouted) can be included.
Cons of Vegan & Paleo Diets
Vegan Diet Cons
Low Veggie Intake
Despite the word “veg” in its name, many people vegans and vegetarian diets still neglect vegetables, opting for fruit, grains, beans, soy, and nuts and seeds as the base of meals. Translation: No color, antioxidant, vitamin and mineral rich foods (Fact: only 1 in 10 Americans eats the recommended number of veggies—CDC, 2017).
High GMO Soy Intake
Soy is considered an essential “protein” source for vegetarian and vegan diets, however many forms sold in stores are super processed (read: man made) versions of the real (fermented) type. Soy contains phytoestrogens (plant components) that are structurally similar to the estrogen that we produce in our bodies. Phytoestrogenic plants can affect our own hormones by altering the levels of estrogen in our bodies relative to other sex hormones, disrupting the body’s hormonal balance and often resulting in a decrease in estrogen production and an increase in androgens—hello PMS, acne, mood imbalances breast cancer and inflammation. Soy also inhibits the absorption of other nutrients, thanks to the phytates and lectins on its shell. While it may be tempting to argue that cultures all over the world have been consuming soy for centuries with no side effects, soy in American agriculture today is the most frequently genetically-modified crop and it usually comes laced with a host of endocrine-disrupting pesticides.
Processed Foods
The Standard American Diet still carries over into vegan fare, including: seed oils, sugar, refined flour, corn, additives and grains. These foods comprise over 60 percent of the total calories consumed each day by people in the industrialized world (Baldridge et al, 2019). Think: packaged and processed Impossible Burgers, Seitan (aka: meat glue), vegan ice cream, vegan chicken nuggets, tofu deli meats, vegan burritos, vegan energy bars, vegan ramen noodles, and more. Not only are processed foods filled with chemicals and fillers—completely devoid of the nutrients, but when frequently consumed, inflammation is common. Read the ingredient label. If you don’t know what sodium dioxide, cultured dextrose, food starch, or soy leghemoglobin are, neither does your body.
B12 & Zinc Deficiencies
Vitamin B12 and zinc are two essentials missing in most vegan and vegetarian diets since animal protein and organ meats are the richest sources of both. In fact more than 50% of all Vegan and Vegetarians are deficient in one or both of these (Gilsing et al, 2010) (Foster et al, 2013 ). B12 is also known as the “energy” vitamin and plays an important role in ALL things metabolism. Zinc is responsible for keeping your gut lining strong and digestive in tip top shape, as well as regulating your metabolism as well. Without these two foundational substances, “holes” or “leaks” in the foundation of health, energy, immunity, skin health, metabolism and digestion happen. Although you CAN find these two vitamins and minerals in some plant sources (like beans and spinach), they are not nearly as absorbable as animal proteins due to anti-nutrient components that bind to the vitamins and minerals themselves, making them harder to digest.
Constipation & Bloating.
Gas, bloating and constipation, oh my! “What gives?! I am eating healthy!” you cry. Answer: Often times, leaky gut. Grains, beans, and nuts all contain substances called “anti-nutrients”—specifically lectin and phytates. These components help plants and grains survive weather and predators in the wild, but when consumed in copious amounts, they wreak havoc on our gut lining. Imagine if you were to swallow a pinball from a pinball machine—what would happen? It would ping around in your gut. The same thing happens with higher consumptions of foods that are inabsorpable. In addition, since Vegan and Vegetarian diets are often lacking in B-Vitamins, Zinc and amino acids (found in proteins), intestinal permeability (leaky gut), IBS symptoms and low stomach acid production are common. Stomach acid in particular is essential to promoting healthy digestion.
Poor Detoxification, Fatty Liver & Gallbladder Dysfunction
Low fat diets can trigger gallbladder and liver dysfunction—inhibiting digestion and detoxification pathways. Your gallbladder is an organ that stores bile made from the liver (bile is a fluid that helps you digest fat). When you eat healthy fats with meal, your gallbladder releases stored bile to break down the fat so that your other fat-digesting enzymes can do their job. If you eat plenty of healthy fats, like coconut oil, fatty fish, avocados, ghee and olive oil, your gallbladder empties out pretty often. But what if your diet is mainly wheat, rice, beans, nuts, and corn, and contains almost no other sources of fat? Unfortunately, the bile sits around in the gallbladder growing more and more concentrated. Eventually, cholesterol and other substances start to collect, and may form painful gallstones, as well as put you at risk for toxic burden, low energy and digestive difficulties (Tsai et al, 2005 )
Identity Hijack.
For some dieters, being “vegan” or “vegetarian” becomes an identity. Like being a “punk,” a “plastic,” a jock, a mathlete, or anything else in highschool, being “Vegan” or “Vegetarian” is more than just what you eat. It’s who you are—you embody your diet. In turn, diet identity can also affect broader aspects of your identity and views, including: social connections, schooling and career choices, activism and political views, financial decisions, and goals over time (Nezlek & Forestell, 2020).
Paleo Diet Cons
Low Veggie Intake
Similar to vegan diets, paleo peeps aren’t much better. Only 1 in 10 Americans eats the recommended number of veggies (3+ servings)—even on a real food diet. Bring on the eggs and bacon, maybe an iceberg or romaine lettuce wrap with turkey, and some broccoli or Brussels sprouts with dinner—still on the low side of veggies.
Conventional Meats
Tyson farm-raised chicken and organic, pastured chicken are two totally different birds. We eat what our animals eat and if our animals ate rat feces and diets equivalent to the Standard American Diet, we also eat Kibbles & Bits. Additionally, many conventional meat production methods use antibiotics and hormones to promote animal growth and speed up the production time. Antibiotics are associated with alterations in gut microbiota destruction (Jeong et al, 2010), leading to inflammation and increased risk for disease. Ironically, most people never think that the same agents that fatten up meat animals (antibiotics, grains) will likely also cause weight gain in humans. Synthetic hormones are also associated with inflammation (Giovannucci, 2003) including colon and breast cancer, as well as insulin resistance (blood sugar imbalances). While the U.S. government may claim both methods of animal production are “safe,” many other countries have banned such practices in meat production (Maron et al, 2013) hinting at potentially one more reason the U.S. is the least healthy of all developed nations (Institute of Medicine and National Research Council, 2013 ). Even if your protein source says “natural” or “hormone free,” don’t believe everything you hear. The word “natural” is an unregulated term that means nothing more than, at one time, the meat, or other food source (like Tropicana Orange Juice, or wheat bread) WAS “natural.”
Processed Foods
Packaged and processed foods exist in paleo diets too. Paleo bars, shakes, jerky, crackers and chips often take the place of real, whole foods because, after all, the label says “paleo.” Processed foods not only lead to nutrient deficiencies and low energy, but also digestive difficulties. Dry foods—like nuts, crackers, chips, bars and jerky—without enough hydrating foods , like veggies, fresh fruits and water—can “dry out” the digestive system, leaving out hydrating fiber to “push” food through your gut.
Identity
“Paleo” is NOT your name, but like any diet, it can also become an identity (with morals attached). Want to try a chocolate chip cookie your grandma made, or eat some rice with your sushi? Only if you want to also feel guilt! Paleo identity sometimes takes on a life of its own, and regardless of how you feel when you eat certain foods, if the label says “Paleo,” you’re on board.
Nut Gut
Nuts and seeds are staples for most paleo (and vegan) diets. Bring on the almond butter, sunbutter, almonds, pistachios, cashew butter, trail mix, almond flour bread, almond flour pizza crust, tahini and almond flour crackers! However, too many nuts can trigger constipation. Hello Nut Gut! Nuts, like grains and beans, contain difficult to digest lectins and phytates on their outer shells (to protect them from predators and weather in the wild). When we ingest them frequently or in larger quantities (such as more than a spoonful or two of nutbutter, or closed handful of nuts), Nut Gut can happen.
Accidental Dieting
Are you eating enough? When a person goespPaleo, many old staples of their Standard American diet get the boot…as do many of the calories and energy dense foods they were eating. It can be easy to fall into the trap of under-eating when you cut out the breads, cereals, pastas, cheese, and other foods that may have not been providing you with nutrients, but more energy. Failing to replace these foods with nutrient and energy-rich food sources, like enough starchy tubers and root veggies, enough healthy fats and moderate portions of sustainable proteins can be easy to do. The result? Low energy, feeling hungry all the time OR complete loss of appetite, amenorrhea, unwanted weight gain or a slowed metabolism, and feeling like “Paleo is not working!”
Coffee Gone Water
Coffee is like water for some in the paleo community—especially Bulletproof or “butter coffee.” Who needs to spend time cooking breakfast when you can start the day with a cup of Joe with a big dollop of butter and MCT oil to get going? The problem? Missing out at least 1/3 of nutrients for the day (where are the greens?!). Not to mention, many folks run into caffeine dependence—training your blood sugar, insulin, energy and cortisol hormone levels to run off (and need) coffee to function or “feel normal.” What happens when you don’t have it? Not feeling like “yourself”—no energy, headaches, sleepiness or fatigue, dragging at the gym or work, brain fog and beyond. Drinking coffee is NOT a bad thing, but dependence on coffee is.
Tummy Troubles
Just because a food is healthy doesn’t mean it’s healthy for your body—right now. While recovering from a former lifetime of eating the Standard American Diet, many people discover they are also in recovery—in their gut health. Bloating, constipation, and gas are still their norm—even though they are eating healthy! “What gives?!” they cry. Although the Paleo diet is a real food diet, if you have certain underlying gut problems (like SIBO, dysbiosis, leaky gut, food intolerances, parasitic, fungal and/or yeast infections), then the standard Paleo diet alone will probably not be the ultimate “cure all,” for helping reverse these conditions. Often times people with gut issues discover they cannot tolerate certain inflammatory or pathogenic bacteria enticing foods like FODMAPS, nightshades (tomatoes, eggplants, peppers, chili powder, etc.), histamine foods (vinegar, fermented foods, cured meats, cheese, citrus, avocado, nuts, smoked fish) or other pro-inflammatory foods (egg whites, nuts, shellfish, dairy). No, you won’t be sensitive to all these, but paleo diets don’t always take gut issues into account.
Pegan Diet Food List
The Pegan Diet is built upon the 3 main food groups”
Carbohydrates (Portion: 1/2 to 2/3 of your plate)
Dark leafy greens, broccoli, cauliflower, brussels sprouts, squashes, asparagus, green beans, sweet potatoes, parsnips, carrots, beets, plantains, fresh fruits,(organic as much as possible, especially the “dirty dozen”). If grains and beans are desired, soaked and sprouted beans, lentils, chickpeas, quinoa and rice.
Proteins (Portion: 1/4 to 1/3 of your plate)
Organic, pastured, grass-fed and wild caught chicken, fish, beef, bison, lamb, duck, eggs, broths, organ meats, organic (non GMO) tofu.
Fats (1/4 to 1/3 of your plate)
Coconut oil, ghee, avocado, coconut butter, extra virgin olive oil, avocado oil, raw grass-fed full fat dairy products (if dairy is tolerated, like organic greek yogurt, kefir, and grass-fed butter), raw (soaked) nuts and seeds
Seriously Even Animal Protein?!
Yes, even protein—complete sources of protein make up “condiment sized portions” (about 1/4 to 1/3 of the average Pegan plate for at least 1-2 meals per day, if not 3).
7 Day Pegan Meal Plan
Day 1
Breakfast
- Green smoothie
- Seed & fruit energy bar
Lunch
- Cup of bone broth
- Mixed greens with pumpkin seeds, pickled cucumbers, delicata squash, broccoli with green goddess dressing
Dinner
- Wild caught salmon with coconut flakes
- Roasted asparagus
- Roasted rainbow carrots
Day 2
Breakfast
- Veggie & egg scramble
- Avocado
Lunch
- Turkey rollups
- Apple + sunflower seed butter
- Kimchi
Dinner
- Sautéed portobello mushrooms + tofu
- Mixed romaine salad with tomatoes, carrots, grass-fed goat cheese & oil + vinegar
Day 3
Breakfast
- Grass-fed greek yogurt, plain
- Macadamia nuts
- Berries + organic honey
Lunch
- Lentil soup
- Mixed greens + paleo Ranch
Dinner
- Ground turkey or tempeh tacos in collard green wrap with guacamole
- Roasted rainbow carrots
Day 4
Breakfast
- Chocolate grass-fed whey protein shake with 1/2 banana, sunflower seed butter & coconut milk
Lunch
- Leftover taco meat + salad with green goddess dressing
- Roasted rainbow carrots
Dinner
- Cod
- Butternut squash
- Sautéed chard in ghee
Day 5
Breakfast
- Apple + sunflower seed butter
- Hardboiled eggs
Lunch
- Buddha bowl: Butternut squash + canned wild salmon + sautéed greens + coconut flakes + asparagus + oil & apple cider vinegar
Dinner
- Black bean burger patty with avocado
- Rutabaga fries
- Sautéed collard greens in ghee
Day 6
Breakfast
- Paleo pumpkin muffin
- Green juice
Lunch
- Black bean burger patty with avocado in romaine lettuce wrap
- Rutaba fries
Dinner
- Roasted chicken
- Pickled beats
- Sautéed kale
- Brussels sprouts
Day 7
Breakfast
- Scrambled eggs with greens + mushrooms + avocado
Lunch
- Black bean burger patty with avocado in romaine lettuce wrap
- Rutaba fries
Dinner
- Thai coconut soup with wild-caught salmon
- Roasted broccoli & cauliflower with olive oil + sea salt
No One Size Fits All Approach
There is no one size fits all approach to which rules or guidelines you follow, but if you ask your body what it needs and wants to thrive upon, chances are (if it could speak), it would cry “BALANCE!”
The Pegan diet is all about balance—aiming to negate the “cons” of both paleo and vegan extremes, while leveraging the “pros” that each dietary philosophy brings to the table.
The result? Win. Win.
Above all, the “Pegan “diet” is really no diet at all (at least the way we define “diet” in modern culture (weight loss, fat loss and restrictive focus). Instead, the “Pegan” diet upholds the TRUE meaning of the Latin word “dieta” which means: “a way of life.: Pegan stands for the “way of life” humans used to eat—before any labels, Paleo and Vegan cupcakes, Instagram and diet books existed at all.