Tag: Paleo
The Ultimate Paleo Diet Food List: What To Devour & Resist
In the 21st century, we find ourselves navigating through a myriad of challenges that pose significant threats to our health and overall well-being. Processed foods, added sugar, unhealthy fats, sedentary lifestyles, smoking, alcohol, allergies, artificial additives, mercury poisoning, the list goes on. The paleo diet is offered as a remedy for this lifestyle.
In this article, we delve into the concept of the paleo diet and present the definitive food list, outlining what to include and exclude from this eating plan.
What is the Paleo Diet?
The paleo diet, short for the Palaeolithic diet, is a dietary approach inspired by the eating habits of humans in the Palaeolithic era. The Palaeolithic era refers to the old stone age, before the advent of human settlement and agricultural practices. This was when our ancestors had just invented stone tools, harpoons, and rafts. This diet is also called the caveman diet or the stone age diet.
During the stone age, early humans were hunter-gatherers. They used their simple stone tools to hunt wild animals. They gathered plants, fruits, insects, etc., from their surroundings.
The paleo diet is a modern-day nutritional plan based on the presumed eating habits of paleolithic humans. It encourages consuming whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds. [1]
Related: Paleo Dieting: A Comprehensive Guide for Beginners]
How Does it Work?
The reasoning behind this eating style is that the modern diet, which is full of processed food and added sugars, has led to various health issues like obesity, diabetes, and other chronic conditions. Proponents believe adopting a paleo diet can prevent these problems. Loren Cordain, a prominent paleo diet advocate, contends that it perfectly matches our genetic makeup. He states that human DNA has remained relatively unchanged over the last 10,000 years, making us more compatible with the diet. According to this perspective, our bodies are ill-equipped to handle the agricultural and heavily processed foods of the modern era, which is thought to contribute to the rise of chronic diseases. [2] [3]
Paleo Diet Ground Rules
Here are the rules to follow while practicing the paleo diet:
Eat high amounts of animal protein.
No cereals, legumes, processed food, dairy products, or refined sugar are allowed.
There is no calorie count.
There is no macronutrient ratio calculation.
This is a low-salt diet.
The three levels of the paleo diet and the 85-15 rule: The paleo diet offers three progressive levels of adherence. In the first level, 85 percent of your food should be paleo-compliant, while the remaining 15 percent can be non-paleo, which comes out to be approximately three meals per week. Level two reduces the non-paleo food to 10 percent, allowing roughly two non-paleo meals each week. Finally, at the highest level, you can only have one cheat meal per week.
Even though weight loss can be achieved through dietary changes alone, incorporating exercise into your routine can be beneficial.
Related: Paleo vs. Keto: Which Diet is Best?
Foods To Eat
Here is a list of foods you can include in your paleo diet:
Meat
Early humans relied on wild animals for sustenance. Raw meat played a vital role in their diet, making it a fundamental part of the paleo diet. However, it’s essential to be cautious when choosing meat. Be wary of feedlot and grain-produced meats, as they come from animals confined in small spaces and fed excessive amounts of grain. Nutritionally, such meat falls far short compared to grass-fed or pasture-produced alternatives.
Processed meats should also be avoided, as they are artificially produced and contain preservatives believed to cause cancer. For the best nutritional value, opt for fresh meat whenever possible. If fresh meat is too pricey, frozen meat can be a viable alternative. However, steer clear of canned or tinned meat altogether. By making informed choices about the meat we consume, we can better align with the principles of the paleo diet and prioritize our overall health.
In his “The Paleo Diet Cookbook,” Cordain listed a vast array of meat choices. Ignore anything that you cannot find locally or makes you squeamish. [4]
Lean meat is a cornerstone of the paleo diet, as it is considered to be more in line with the natural eating habits of our ancestors. You can enjoy lean beef, such as flank steak, top sirloin steak, extra-lean hamburger (with the fat drained off), and London broil. Chuck steak and lean veal are also excellent choices. Lean lamb, including grass-fed lamb chops and roasts, adds a delicious twist to your meals. And if you’re a pork fan, pork loin, pork chops, or any other lean cut.
Poultry lovers can indulge in white meat with the skin removed, like chicken breast, turkey breast, or game hen breast. For adventurous eaters, there’s rabbit, goat meat, and even escargot for a unique culinary experience.
For those who appreciate organ meats, there are tasty options like the liver, tongue, and marrow of beef, lamb, and pork. The paleo diet offers many exotic choices if you’re interested in game meats. You can try alligator or crocodile, bear, bison or buffalo, caribou, elk, emu, frog legs, goose, kangaroo, Muscovy duck, New Zealand Cervena deer, ostrich, pheasant, quail, rattlesnake, reindeer, squab, squirrel, turtle, venison, wild boar, and wild turkey. [4]
Meats
Poultry
Turkey
Chicken breast
Chicken wings
Chicken leg
Goose eggs
Duck eggs
Chicken thigh
Pork
Pork tenderloin
Pork chops
Bacon
Ground pork
Beef
Steak
Grass-fed beef
Ground beef
New York steak
Bison
Bison steaks
Bison jerky
Bison ribeye
Bison sirloin
Beef jerky
Lamb
Lamb rack
Lamb chops
Lean veal
Chuck steak
Seafood
Shrimp
Lobster
Clams
Salmon
Venison steaks
Buffalo
Wild boar
Reindeer
Exotic Meats
Rabbit
Goat
Elk
Emu
Kangaroo
Rattlesnake
Ostrich
Pheasant
Quail
Turtle
Bear
Head Cheese
Related: Find your daily recommend protein intake
Seafood
Seafood is one of the healthiest sources of omega-3 fatty acids and protein. Including it in your diet helps with weight loss.
In the paleo diet, fish and shellfish play a significant role. A variety of fish options are recommended, such as bass, bluefish, cod, drum, eel, flatfish, grouper, haddock, halibut, herring, mackerel, monkfish, mullet, northern pike, orange roughy, perch, red snapper, rockfish, salmon, scrod, shark, striped bass, sunfish, tilapia, trout, tuna, turbot, and walleye. Additionally, any commercially available fish is suitable for the diet.
As for shellfish, there is a delightful range to choose from, including abalone, calamari (squid), crab, crayfish, lobster, mussels, octopus, oysters, scallops, and shrimp. These ocean delights add variety and flavor to the paleo menu, ensuring a diverse and enjoyable eating experience. [4]
Seafood
Fish
Bass
Salmon
Halibut
Mackerel
Sardines
Tuna
Red snapper
Shark
Sunfish
Swordfish
Tilapia
Trout
Walleye
Shellfish
Crab
Crawfish
Crayfish
Shrimp
Clams
Lobsters
Scallops
Oysters
Fish Eggs
Vegetables
Veggies are a nutritional powerhouse packed with essential vitamins, minerals, antioxidants, and fiber. The paleo diet advises against consuming vegetables like sweet potatoes, beets, yams, or squash, which have high starch or carb content, as their nutritional value is comparatively low. Unless you are an athlete needing more energy, limit your intake of such vegetables. It may hinder weight loss.
A wide range of vegetables is encouraged, including:
Green leafy vegetables: Beet greens, collards, dandelion, kale, lettuce, mustard greens, spinach, swiss chard, turnip greens, and watercress.
Root vegetables: Beets, carrots, parsnips, radish, rutabaga, turnips, and yams.
Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, and kohlrabi.
Gourd and squash: Cucumber, pumpkin, squash, tomatillos, and zucchini.
Other vegetables: Artichoke, asparagus, bell peppers, celery, eggplant, endive, green onions, mushrooms, onions, parsley, peppers, purslane, and seaweed.
Get creative in the kitchen. Include an assortment of vegetables in each meal. They diversify your plate and ensure balanced nutrient intake.
Vegetables
Leafy Greens
Spinach
Kale
Swiss chard
Arugula
Romaine lettuce
Cruciferous
Brussels sprouts
Broccoli
Cauliflower
Cabbage
Root Vegetables
Carrots
Beets
Sweet potato
Yam
Japanese Sweet Potatoes
Other Veggies
Asparagus
Avocado
Artichoke hearts
Zucchini
Celery
Green onions
Peppers (all kinds)
Eggplant
Mushrooms
Butternut squash
Acorn squash
Related: The Ultimate Guide to Pegan Diet
Fruits
Just like vegetables, fruits can help nourish our bodies and minds. While there are no strict restrictions on the types of fruits you can enjoy on the paleo diet, individuals with diabetes or obesity should be cautious about fruits with a high glycemic index and consume them in moderation. To support your health and paleo lifestyle, here’s a list of fruits with increasing levels of total sugar content that you can include in your diet:
Fruits
Citrus
Lime
Lemon
Grapefruit (white and pink)
Tangerine
Orange
Berries
Strawberries
Blueberries
Elderberries
Blackberries
Raspberries
Tropical
Papaya
Guava
Starfruit
Jackfruit
Mamey Apple
Stone Fruits
Plum
Apricot
Peach
Cherries
Other Fruits
Avocado
Tomato
Kiwi
Pear
Casaba melon
Watermelon
Cantaloupe
Pomegranate
Fruits like raisins, dates, dried figs, papaya, prunes, apricots, pears, mango, bananas, grapes, Pineapple, purple passion fruit, etc., have a very high sugar concentration and should be consumed in moderation. [4]
Nuts and Seeds
Nuts and seeds are an excellent addition to the paleo diet, as they contain healthy fats, protein, vitamins, and minerals. They can be enjoyed as a snack, added to salads or various recipes, or used as toppings for dishes, offering flavor and nutritional value to your meals. Here’s the list of nuts and seeds that can be included in the paleo diet:
Nuts: Almonds, Brazil nuts, cashews, chestnuts, hazelnuts (filberts), macadamia nuts, pecans, pistachios (unsalted), and walnuts.
Seeds: Pumpkin seeds, sesame seeds, and sunflower seeds.
Although peanuts are commonly referred to as nuts, they are legumes and cannot be consumed in a paleo diet.
Oils
During the stone age, vegetable or cooking oils were nonexistent. Vegetable oils debuted during the agricultural revolution in the Neolithic period and were mainly used for lighting and heating. Cooking oils entered the culinary practices only a few centuries ago. According to Cordain, the introduction of vegetable oils into our cooking has led to a significant rise in omega-6 fatty acids in our daily diets, which is linked to various health issues such as heart and autoimmune diseases and inflammatory conditions.
However, our bodies still need fat as an essential nutrient to function properly. The following oils can be used in cooking to boost your healthy fat intake:
Flaxseed oil
Walnut oil
Olive oil
Avocado oil
Coconut oil
Related: 11 High-Calorie Low-Carb Foods to Include in your Diet]
Non-Paleo Foods to Eat in Moderation
The paleo diet isn’t overly rigid; it offers some flexibility. You can follow the 85-15 rule, allowing occasional indulgence in non-paleo comfort foods.
When it comes to beverages, you’re free to enjoy diet sodas, coffee, tea, wine, or beer, but moderation is key.
As for sweets, remember that ancient humans had access to only honey as their primary sweetener, but even this should be consumed in moderation. Dried fruits or a mix of dried fruits and nuts are acceptable treats, but if you aim to shed some pounds, it might be best to limit their intake.
Foods To Avoid
You must avoid ‘modern’ foods that were not part of the Palaeolithic era. Cordain suggests adopting the 85-15 rule as a gradual approach to transitioning away from these foods. Here are some foods to avoid:
Dairy: Dairy products, such as milk, cheese, ice cream, powdered milk, and yogurt, should be avoided. Early humans did not domesticate animals and milk them until much later, and in true paleo spirit, they should not be consumed.
Fatty and processed meats: Reduce consumption of processed meats, such as bacon, sausages, and deli meats, as they often contain additives and preservatives.
Grains: Avoid all grains, including barley, millet, rye, sorghum, wheat, rice, oats, and corn, as they were not consumed during the Palaeolithic era. Foods like bread, rolls, muffins, lasagna, etc., made using these grains must be avoided.
Legumes: These are a group of plants that produce seeds in pods. These foods are rich in protein and fiber. They include:
All beans (black beans, green beans, kidney beans, mung beans, etc.)
Lentils
Lupins
Miso
Peanuts and all products made using peanuts (e.g., peanut butter)
Peas (black-eyed peas, chickpeas, snow peas, sugar snap peas)
Soybeans and all soybean products
Salt-containing foods: Salty foods like bacon, cheese, canned meat and fish, salami, ketchup, olives, pickled foods, salted nuts, sausages, etc., should also be avoided.
Starchy vegetables: White potatoes, corn, and peas.
Soft drinks and sugary beverages: Cut back on sugary beverages, including soft drinks, fruit juices, and energy drinks.
Sugar and artificial sweeteners: Minimize or eliminate added sugars, including refined and artificial sweeteners. Even honey should be consumed in moderation.
Vegetable oils: Refrain from using vegetable oils like soybean, sunflower, and canola oil in cooking or as a primary fat source.
Remember, the paleo diet focuses on whole, unprocessed, nutrient-dense foods that our ancestors would have consumed during the palaeolithic era. Avoiding these modern processed foods will lead to more wholesome and nourishing dietary habits. [4]
FAQs
Why are legumes not allowed in the Paleo diet?
In the paleo diet, legumes are excluded due to the presence of anti-nutrients like lectins and phytates, which can interfere with nutrient absorption and digestion. While legumes have some health benefits, they are not included in the paleo eating plan to ensure better nutrient absorption and adherence to the diet principles.
What are whole foods?
Whole foods are unprocessed or minimally processed foods that are in their natural state, free from additives, and rich in nutrients.
Can I have eggs on a Paleo diet?
Yes, eggs are allowed on the paleo diet and are considered a staple. For a more paleo-compliant option, organic eggs from cage-free birds are preferable over store-bought ones, as they align better with the principles of the paleo diet.
What are the benefits of a Paleo diet?
The paleo diet is renowned for its abundant protein, fiber, and antioxidants while keeping carbs, sodium, sugar, and processed foods in check. It is believed to positively affect cholesterol, blood pressure, and inflammation, promoting weight loss, better blood sugar management, improved sleep, and increased energy levels. [5] [6] [7] [8]
What are the potential side effects of the paleo diet?
Eliminating whole grains, dairy, and legumes can lead to calcium, vitamin D, and B vitamins deficiencies. For vegans, excluding legumes may result in a lack of a primary protein source. Additionally, a sudden increase in fiber intake can lead to gastric problems. [9]
Conclusion
While the paleo diet has gained traction, it has its fair share of critics. Some nutrition experts argue it can be restrictive, omitting certain nutritious food groups like whole grains and legumes. Another contention is that replicating the exact diet of Palaeolithic humans is not optimal, as their eating habits varied vastly depending on where they lived and what was available. Maybe they never had chronic diseases because they never lived long enough to have them. Opinions and studies provide conflicting views about this. [10]
It is wise to consult a healthcare professional or a registered dietitian before starting a new eating plan. They can help you tailor the diet to your health needs and goals.
References
Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan.
Obert, J., Pearlman, M., Obert, L., & Chapin, S. (2017, November 9). Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Current Gastroenterology Reports, 19(12).
Gibbons, Ann. (n.d.). The Evolution of Diet. National Geographic.
Stephenson, N., & Cordain, L. (2013, February 21). The Paleo Diet Cookbook: More Than 150 Recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages. Harvest.
Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., Söderström, M., & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovascular Diabetology, 8(1), 35.
Steigleder, K. M., Dias, C. B., Ferreira, M. M., & Leal, R. F. (2023). Disease risk and inflammation-associated diets. Natural Plant Products in Inflammatory Bowel Diseases, 71–85.
Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009, February 11). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63(8), 947–955.
Lindeberg, S., Jönsson, T., Granfeldt, Y., Borgstrand, E., Soffman, J., Sjöström, K., & Ahrén, B. (2007, June 22). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 50(9), 1795–1807.
Gunnar, K. & Kelly, E. (2023, March 16). The Paleo Diet — A Beginner’s Guide + Meal Plan. HealthLine.
Butler, Stephanie. (2023, May 17). Going Paleo: What Prehistoric Man Actually Ate. HISTORY.
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?
Pegan Diet
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.
Summary
The pegan diet is a hybrid of the paleo and vegan diet that promotes eating real, whole, sustainably raised fresh food. This diet aims to help dieters lose weight and boost longevity by reducing inflammation, boosting detoxification, improving gut microbiome, and controlling blood sugar and insulin levels.
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:
Determine your daily calorie intake goal. Use this total daily energy expenditure (TDEE) calculator to get a suitable calorie target that fits your lifestyle.
Break the calorie target into a reasonable macronutrient split. Tip: Use a high-protein diet to build muscle while losing fat.
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
Summary
The pegan diet is more flexible than the paleo and vegan diets and comprises 75% fruits and vegetables and 25% meats, significantly expanding your food choices. You must follow a personalized pegan diet based on your calorie goals for the best results.
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.
Summary
Sugar or sugary foods and beverages, flavorings, colors, refined oils, dairy products, gluten, and legumes are banned on the pegan diet. As a rule of thumb, if you are not sure if something is allowed on the pegan diet, chances are, it isn’t.
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.)
Summary
The pegan diet mainly excludes foods that can spike your blood sugar levels or cause inflammation in your body. This diverse sample grocery shopping list will ensure you’re not bored with your diet plan.
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.
Summary
A pegan diet plan can improve your heart and gut health, lower inflammation, and limit blood sugar level spikes. This diet is more accommodating than the vegan and paleo diets but is just as effective at weight loss. It will also make you more mindful of your food choices.
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.
Summary
Like every other diet, the pegan diet has its fair share of cons. Following this diet for an extended period can lead to nutritional deficiencies in some cases. Plus, buying organic foods can burn a hole in your pocket and make dining out challenging.
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.
Summary
The biggest risk associated with the pegan diet is that it can lead to nutritional deficiencies. Consult a registered dietician or your healthcare provider before starting any new diet program to ensure safety. Use calorie-tracking apps to ensure you are hitting your macro and micronutrient goals.
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
Summary
The pegan diet relies mainly on vegetables to meet your daily caloric needs. Meats and fish are treated as sides in pegan meals and constitute much smaller portion sizes. Selected grains and legumes are allowed occasionally on a pegan diet.
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.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
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
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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
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.
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.
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
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html