Grain intake should not exceed more than a 1/2 cup cooked grains per meal, while legume intake should not exceed 1 cup cooked legumes per day. Some whole grains and legumes may be consumedĪlthough most grains and legumes are discouraged on the pegan diet due to their potential to influence blood sugar, some gluten-free whole grains and legumes are permitted in limited quantities. Grass-fed, pasture-raised meats and whole eggs also contribute to the fat content of the pegan diet. Omega-3s: Especially those from low-mercury fish or algae.Coconut: Unrefined coconut oil is permitted.Avocado and olives: Cold-pressed olive and avocado oil may also be used.On this diet, you should eat healthy fats from specific sources, such as: It also encourages intake of fish - specifically those that tend to have low mercury content like sardines and wild salmon. Instead, it places emphasis on grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. The pegan diet discourages eating conventionally farmed meats or eggs. 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. Choose responsibly sourced proteinĪlthough the pegan diet primarily emphasizes plant foods, adequate protein intake from animal sources is still encouraged.īear in mind that because 75% of the diet is made up of vegetables and fruit, less than 25% remains for animal-based proteins. Small amounts of starchy vegetables and sugary fruits may be allowed for those who have already achieved healthy blood sugar control prior to starting the diet. Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be emphasized in order to minimize your blood sugar response. The primary food group for the pegan diet is vegetables and fruit - these should comprise 75% of your total intake. The pegan diet focuses strongly on whole foods, or foods that have undergone little to no processing before they make it to your plate. The pegan diet, while based on principles from both paleo and vegan diets, follows its own rubric and is designed to be sustainable over the long term. Instead, it aims to be more sustainable so that you can follow it indefinitely. The pegan diet is not designed as a typical, short-term diet. Heavily processed sugars, oils, and grains are discouraged - but still acceptable in very small amounts. Major emphasis is placed on vegetables and fruit, but intake of small to moderate amounts of meat, certain fish, nuts, seeds, and some legumes is also allowed. In fact, it’s less restrictive than either a paleo or vegan diet by itself. If your first thought is that going paleo and vegan simultaneously sounds nearly impossible, you’re not alone.ĭespite its name, the pegan diet is unique and has its own set of guidelines. 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 optimal health.

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