The Pegan Diet for Beginners: 120 Tips and Recipes

    The Pegan Diet for Beginners | New to the Pegan Diet? We’re sharing all the rules to help you get started, the benefits of the Pegan Diet, a list of foods you can and cannot eat, as well as a 30-day menu plan with delicious breakfast, lunch, dinner, snack, and dessert recipes that will keep you feeling full. Clean eating has never tasted so good! #peganrecipes #peganmealplan

    One of the trendiest eating plans right now, the pegan diet combines the paleo eating plan and vegan eating plan for a somewhat contradictory diet that boasts plenty of benefits. While the paleo diet has you eating like a cave(wo)man, the vegan diet has you eliminating all animal products. Sound confusing? It kind of is, but it’s working wonders for people. On the pegan diet, you can eat some meat, fish, and eggs, but it limits whole grains, dairy, and legumes. Want to know more? We’ve written a whole post on the pegan diet for beginners!

    What is the Pegan Diet?

    The Pegan diet is a plant based eating style that combines principles of the paleo diet and the vegan diet. Although these two diets contradict each other in some ways (for example, on the paleo diet you can eat eggs and meat, but if you follow a vegan diet, you stay away from all animal products and byproducts), the emphasis is on eating whole foods. The pegan diet promotes optimal health by reducing inflammation and balancing blood sugar. Those who follow the pegan diet eat vegetables, fruits, nuts, seeds, meat, fish and eggs and steer clear of most dairy, grains, legumes, beans, sugar and processed foods.

    What are the Benefits of the Pegan Diet?

    The pegan diet emphasizes nutrient-rich fruits and vegetables, meaning it has plenty of benefits for your health. Fruits and vegetables are full of fibre, vitamins, minerals and antioxidants, helping to prevent disease. The unsaturated fats from fish, seeds, and nuts can boost heart health, and with its emphasis on whole and unprocessed food, the pegan diet eating plan is sure to reduce inflammation.

    1o Foods to Eat on the Pegan Diet

    1. Non-starchy vegetables, lots of leafy greens
    2. Fruits
    3. Nuts like almonds, pistachios and walnuts
    4. Seeds like flax, chia and pumpkin
    5. Meat: Grass fed beef, chicken and pork
    6. Fish
    7. Eggs
    8. Oils like avocado and olive
    9. Legumes including lentils, chickpeas, black beans and pinto beans
    10. Grains including black rice and quinoa

    9 Foods to Avoid on the Pegan Diet

    1. Dairy
    2. Grains
    3. Gluten
    4. Legumes
    5. Beans
    6. Sugar
    7. Processed foods like pizza and French fries
    8. Refined oils like canola, sunflower, corn and soybean
    9. Food additives like artificial colourings and flavourings

    30 Pegan Diet Breakfast Recipes

    1. Strawberry Coconut Smoothie | Cook at Paleo
    2. Baked Eggs and Zoodles with Avocado | PureWow
    3. Vegan Paleo Granola | Eco Glow
    4. Matcha Chia Pudding | A Million Miles
    5. Cashew Yogurt | What’s Cooking Good Looking
    6. Vegetable Frittata | The Simple Veganista
    7. Eggs with Asparagus and Tomatoes | PureWow
    8. Paleo Vegan Pancakes | The Real Food RDs
    9. Raspberry Almond Butter ‘Oats’ | PaleoHacks
    10. Golden Milk Smoothie | Minimalist Baker
    11. Eggs Baked in Tomatoes | PureWow
    12. Sheet Pan Breakfast Fajitas | Damn Delicious
    13. Paleo Warm Breakfast Salad | Cotter Crunch
    14. Rainbow Coconut Smoothie Bowl | How Sweet Eats
    15. Veggie Breakfast Frittata | Food Network
    16. Sweet Potato Hash with Fried Eggs | Nom Nom Paleo
    17. Pumpkin Coconut Smoothie | Cook Eat Paleo
    18. Healing Breakfast Porridge | Cotter Crunch
    19. Smoothie Bowl with Cauliflower and Greens | The Conscious Dietician
    20. Eggs Baked in Acorn Squash | Food Network
    21. Fruity Granola Breakfast Pot | Healthy & Psyched
    22. Banana Breakfast Bake | Paleo Running Momma
    23. Sweet Potato Breakfast Bowl | Abbey’s Kitchen
    24. Cauliflower Oatmeal | Healthy & Psyched
    25. Zucchini ‘Hash Browns’ and Eggs | Food Network
    26. Harvest Sweet Potato Hash | Paleo Running Momma
    27. Healthy Overnight Oats | Seasonal Cravings
    28. Sauteed Collard Green Omelet | Food Network
    29. Butternut Squash, Tofu and Apple Breakfast Hash | The Full Helping
    30. Mango Chia Pudding | Seasonal Cravings

    30 Pegan Diet Lunch Recipes

    1. Roasted Rainbow Vegetable Bowl | Minimalist Baker
    2. Vegan Tuna Melt | Food Network
    3. Grilled Chicken Taco Salad | All Recipes
    4. Curried Satay Veggie Bowls | Gimme Some Oven
    5. Paleo Veggie Mushroom Burgers | Lexi’s Clean Kitchen
    6. Thai Coconut Cauliflower | Foodie Crush
    7. Cashew Crunch Salad with Sesame Dressing | Pinch of Yum
    8. Paleo Broccoli Shrimp with Zucchini Noodles | The Almond Eater
    9. The Mean Green Detox Salad | Half Baked Harvest
    10. Garden Egg Salad | Food Network
    11. Vegan Caesar Salad | Oh She Glows
    12. Vegan Loaded Sweet Potato | The Foodie Dietician
    13. Spiced Lentil Soup with Coconut Milk | Sprouted Kitchen
    14. Butternut Squash Soup | Two Peas and Their Pod
    15. Cauliflower Fried Rice | PureWow
    16. Summer Gazpacho | The Defined Dish
    17. Baked Zucchini Fritters | Food Faith Fitness
    18. Cold Lemon Zoodles | PureWow
    19. Cucumber Avocado Watermelon Salad | Heartbeet Kitchen
    20. Roasted Butternut Squash Cauliflower Salad | Primavera Kitchen
    21. Zucchini Pasta Salad | Skinny Fitalicious
    22. Creamy Cauliflower Vegetable Soup | Paleo Gluten Free Eats
    23. Three Herb Tomato Zucchini Salad | Cotter Crunch
    24. Roasted Potato Avocado Buddha Bowl | Running on Real Food
    25. Raw Cauliflower Tabbouleh | Sunny Side Hanne
    16. Low Carb Zucchini Tortillas | My Dainty Soul Curry
    17. Red Curry Lentils | Pinch of Yum
    18. Butternut Squash Soup with Bone Broth | Zen & Spice
    19. Greek Veggie Bowl | Lexi’s Clean Kitchen
    20. Beet and Goat Cheese Salad | Chelsea’s Messy Apron
    21. Veggie Noodle Salad | Simple and Savory
    22. Roasted Red Pepper and Tomato Soup | This Healthy Kitchen
    23. Cauliflower Steak with Tahini Sauce | Strength and Sunshine
    24. Zucchini Pasta Alfredo | V Nutrition and Wellness
    25. Spinach, Mango and Curried Sweet Potato Salad | Pangananku
    26. Paleo Chicken Salad with Bacon and Scallions | Paleo Running Momma
    27. Asian Chopped Salad | Healthy Little Peach
    28. Hamburger Soup | Food Faith Fitness
    29. Chicken Fajita Bowl | Real Food with Jessica
    30. Shrimp Cobb Salad | Paleo Running Momma

    30 Pegan Diet Dinner Recipes

    1. Pan Seared Salmon with Kale and Apple Salad | Food Network
    2. Spicy Beef Curry Stew | All Recipes
    3. Vegan Shepherd’s Pie | Minimalist Baker
    4. Tempeh Lettuce Wraps | Healthy Nibbles
    5. Cauliflower Paleo Gnocchi | Paleo Gluten Free
    6. Chicken Taco Salad | The Defined Dish
    7. Instant Pot Vegan Pho | I am A Food Blog
    8. Sweet Potato Pizza Crust | Pinch of Yum
    9. Thai Mango Avocado Salad with Grilled Sweet Potatoes | Food Faith Fitness
    10. Surf and Turf | All Recipes
    11. Jackfruit BBQ Pizza | A Saucy Kitchen
    12. Roasted Vegetable and Lentil Salad | Georgie Eats
    13. Cauliflower Walnut Taco Meat | Healthy Everyday Home Cooking
    14. Paleo Ginger Garlic Noodles | Spirited and Then Some
    15. Sweet and Sour Stir Fry with Chicken and Broccoli | All Recipes
    16. Vegetable Ratatouille | Home Sweet Jones
    17. Broccoli Noodles with Sauteed Scallions and Garlic | The Lean Clean Eating Machine
    18. Mediterranean Cauliflower Rice | A Saucy Kitchen
    19. Lemon Coconut Zoodles | Belly Mind Soul
    20. Spring Saute with Potatoes, Peas, Leaks and Artichokes | Foraged Dish
    21. Toasted Corn Quinoa Salad | Georgie Eats
    22. Roasted Vegetable Salad | Our Salty Kitchen
    23. Sweet Potatoes with Lemony Kale and White Beans | My Quiet Kitchen
    24. Silky Vegan Cauliflower Soup | Happy Kitchen
    25. Instant Pot Chicken Stir Fry | Seasonal Cravings
    26. Pumpkin Chilli | Paleo Running Momma
    27. Instant Pot Short Ribs | Seasonal Cravings
    28. Butter Chicken with Zucchini Noodles | Eat Well 101
    29. Chicken Fajita Spaghetti Squash | Choosing Balance
    30. Baked Salmon with Black Rice | Seasonal Cravings

    30 Pegan Diet Snacks and Desserts

    1. Peas and Pancetta | All Recipes
    2. Cauliflower Mash | The Healthy Chef
    3. Pico de Gallo Stuffed Avocado | Joyous Apron
    4. Raw Almond Hummus | The Conscious Dietician
    5. Cheesy Kale Chips | Happy Healthy Blog
    6. Roasted Brussels Sprouts with Bacon | Paleo Running Momma
    7. Paleo Vegan Tzatziki | Beauty Bites
    8. Roasted Broccolini | Seasonal Cravings
    9. Pizza Dough Snack Bites | Unbound Wellness
    10. Paleo Chewy Granola Bars | Golden Barrel
    11. Keto Blueberry Muffins | Seasonal Cravings
    12. Apple Cinnamon Granola Bars | Paleo Running Momma
    13. Banana Bread Protein Balls | Food by Mars
    14. No Bake Oatmeal Bars | Running on Real Food
    15. Peanut Butter Protein Balls | Nutriplanet
    16. Vegan Chocolate Truffles | Rhian’s Recipes
    17. Hazelnut Butter | Homemade Vegan
    18. Baked Beet Chips | The Healthy Kitchen
    19. Vegan Fudge | Rhian’s Recipes
    20. Orange Spice Cheesecake | Pretty Pies
    21. Sweet Potato Brownies | Rhian’s Recipes
    22. Maple Pecan Tarts | Pretty Pies
    23. Paleo Brownies | Nutriplanet
    24. Mango Popsicles | Seasonal Cravings
    25. Almond butter Icebox Pie | Pretty Pies
    26. Sweet Seed Cookies | Food By Mars
    27. Turtle Bars | 40 Aprons
    28. Salted Caramel Pudding | Amy Le Creations
    29. Frosted Lemonade | Mamashire
    30. Chocolate Chip Pumpkin Cookies | A Saucy Kitchen

    If you’re interested in the pegan diet, these recipes will be a good intro for the first 30 days and beyond!