What Is the Pegan Diet? Everything You Need to Know

What is the pegan diet?

The pegan diet combines key principles from paleo and vegan diets based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support health.

The pegan diet is less restrictive than following a paleo or vegan diet by itself.

The diet focuses on vegetables and fruit, while allowing small to moderate amounts of:

• meat
• certain fish
• nuts
• seeds
• some legumes

The diet discourages heavily processed sugars, oils, and grains, but they are still suitable in very small amounts.

Foods to eat on the pegan diet

The pegan diet focuses strongly on whole foods, or foods that have undergone little to no processing before they make it to your plate.

Eat lots of plants

The primary food group for the pegan diet is vegetables and fruit — these should comprise 75% of your total intake.

Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be the focus in order to minimize your blood sugar response.

Choose responsibly sourced protein

Although the pegan diet primarily emphasizes plant foods, it still encourages adequate protein intake from animal sources.

Bear in mind that, because 75% of the diet is made up of vegetables and fruit, less than 25% remains for animal-based proteins. As such, you’ll have a much lower meat intake than you would on a typical paleo diet — but still more than on any vegan diet.

The pegan diet discourages eating conventionally farmed meats or eggs. Instead, it places emphasis on grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs.

It also encourages intake of fish — specifically those that tend to have low mercury content, such as sardines and wild salmon.

Stick to minimally processed fats

On this diet, you should eat healthy fats from specific sources, such as:

• nuts, except peanuts
• seeds, except processed seed oils
• avocado and olives, as well as cold-pressed olive and avocado oil
• coconut
• omega-3s, especially those from low-mercury fish or algae

Grass-fed, pasture-raised meats and whole eggs also contribute to the fat content of the pegan diet.

Some whole grains and legumes

Although most grains and legumes are not part of the pegan diet due to their potential to influence blood sugar, it does allow some gluten-free whole grains and legumes in limited quantities.

Grain intake should not exceed more than a 1/2 cup of cooked grains per meal, while the legume intake should not exceed 1 cup of cooked legumes per day.

Examples of grains and legumes that the diet allows include:

• black rice
• quinoa
• lentils

Foods to avoid on the pegan diet

The pegan diet is more flexible than a paleo or vegan diet because it allows occasional intake of almost any food.

That said, several foods and food groups are not part of the diet.

These foods are typically avoided on the pegan diet:

• Dairy: The diet limits cow’s milk, yogurt, and cheese. However, foods made from sheep or goat milk are acceptable in limited quantities. The diet also sometimes allows grass-fed butter.
• Gluten: The diet limits all gluten-containing grains.
• Gluten-free grains: Even grains that don’t contain gluten are not part of the diet. Small amounts of gluten-free whole grains are acceptable occasionally.
• Legumes: Most legumes are not part of the diet due to their potential to increase blood sugar. The diet may allow low-starch legumes, such as lentils.
• Sugar: Any form of added sugar, refined or not, is usually avoided or consumed sparingly.
• Refined oils: Refined or highly processed oils, such as canola, soybean, sunflower, and corn oil, are almost always avoided.
• Food additives: The diet avoids artificial colorings, flavorings, preservatives, and other additives.

Potential benefits of the pegan diet

While more research is necessary, the pegan diet may contribute to your health in a number of ways.

Fruits and vegetables are some of the most nutritious foods. They provide sources of fiber, vitamins, minerals, and plant compounds that can help prevent certain conditions and reduce both oxidative stress and inflammation.

The pegan diet also emphasizes unsaturated fats from fish, nuts, seeds, and other plants that may have a positive impact on heart health.

Potential downsides of the pegan diet

Despite its positive attributes, the pegan diet also has some potential downsides that are worth considering.

Unnecessary restrictions

Although the pegan diet allows for more flexibility than a vegan or paleo diet alone, many of the proposed restrictions unnecessarily limit foods such as legumes, whole grains, and dairy.

Furthermore, the elimination of large groups of foods can lead to nutrient deficiencies if you do not replace those nutrients in other ways. If you follow the pegan diet, it is important to work with a registered dietitian to ensure you are getting enough nutrients.

Lack of accessibility

A diet full of organic fruits, vegetables, and grass-fed, pasture-raised meats may be inaccessible for many people.

For the diet to be successful, you will usually need to devote a lot of time to meal prepping, as well as some experience with cooking and meal planning. You will also need access to a variety of foods that may be quite expensive.

Additionally, due to the restrictions on common processed foods, such as cooking oils, dining out may be difficult. This could potentially lead to increased social isolation or stress.

Speak with your doctor or a registered dietitian if you are considering following the pegan diet. They can help you weigh the pros and cons based on your individual circumstances.

Sample pegan diet menu

The pegan diet emphasizes vegetables but also includes sustainably raised meats, fish, nuts, and seeds. Some legumes and gluten-free grains may be part of the diet sparingly.

Here is a sample menu for one week on the diet:

Monday

• Breakfast: vegetable omelet with a simple green salad dressed in olive oil
• Lunch: kale salad with chickpeas, strawberries, and avocado
• Dinner: wild salmon patties with roasted carrots, steamed broccoli, and lemon vinaigrette

Tuesday

• Breakfast: sweet potato “toast” topped with sliced avocado, pumpkin seeds, and lemon vinaigrette
• Lunch: bento box 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: coconut and chia seed pudding with walnuts and fresh blueberries
• Lunch: mixed green salad with avocado, cucumber, grilled chicken, and cider vinaigrette
• Dinner: roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds

Friday

• Breakfast: fried eggs, kimchi, and braised greens
• Lunch: lentil and vegetable stew with a side of sliced cantaloupe
• Dinner: salad with radishes, jicama, guacamole, and grass-fed beef strips

Saturday

• Breakfast: overnight oats with cashew milk, chia seeds, walnuts, and berries
• Lunch: leftover lentil and vegetable stew
• Dinner: roast pork loin with steamed veggies, greens, and quinoa

Sunday

• Breakfast: veggie omelet with a simple green salad
• Lunch: Thai-style salad rolls with cashew cream sauce and orange slices
• Dinner: leftover pork loin and vegetables

The bottom line

The pegan diet is based on paleo and vegan principles, though it encourages some meat consumption.

It emphasizes whole foods, especially vegetables, while largely avoiding gluten, dairy, most grains, and legumes.

The pegan diet is rich in many nutrients that can promote health, but it may be too restrictive for many people.

If you’re already paleo or vegan and are interested in modifying your diet, the pegan diet may be easier to adjust to.

Speak with a doctor if you are thinking of following the pegan diet. The doctor can advise on the suitability of the diet based on your individual dietary needs.