Pegan Diet - Allowed Foods And Sample Menu

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Pegan diet is the latest hit among diets that promises weight loss, regulating blood sugar and relieving inflammation. Some describe it as easy and effective, but others find it difficult to follow.

Pegan diet, also called vegan paleo diet, combines the principles of paleo nutrition and plant-based nutrition. It was created by a famous doctor named Dr. Mark Human. From its name, you may guess that it is a matter of following a diet similar to our ancient ancestors. The diet focuses on whole unprocessed foods such as meat, seafood, nuts, seeds, eggs, fruits and vegetables. It is necessary to limit the intake of cereals, legumes, dairy and processed products.

On the other hand, the vegan diet adheres to the consumption of plant-based products and eliminates all meats, seafood and animal products such as eggs, dairy foods and honey.

Pegan diet combines both. Her supporters claim that it has only a positive effect on health. Since its introduction, many books have appeared that declare it one of the best diets. There are also some variations of this diet, one of which is Pegan 365. The latter follows the same principles as the classic Pegan diet, adding more guidelines for daily food intake.

There is some difference between vegan and Pegan diets. The latter focuses on whole unprocessed foods and lots of fruits and vegetables. Unlike the traditional paleo diet, small amounts of grains and legumes such as quinoa, oats, beans and chickpeas are allowed here. Intake should be limited - up to half a cup of cereals and one cup of legumes.

In fact, here's what you can consume, if you follow the Pegan diet.

Allowed foods in the pegan diet

Meat from grazing animals - beef, veal, lamb, game, etc.;

Birds - chicken, turkey, duck, goose, etc.;

Fish - salmon, sardines, anchovies, mackerel, tuna, etc.;

Eggs;

Fruits - apples, oranges, fruits, pears, bananas, grapes, cherries, etc.;

Vegetables - asparagus, broccoli, cauliflower, celery, leafy greens, radishes, turnips, etc.;

Cereals (in small quantities) - quinoa, oats, brown rice, buckwheat, millet;

Legumes (in small quantities) - chickpeas, black beans, pinto beans, white beans, lentils;

Nuts / seeds - almonds, walnuts, cashews, pistachios, macadamia nuts, chia seeds, flaxseed, hemp seed;

Healthy fats - unrefined coconut oil, avocado, olive oil

Herbs / spices - cumin, cinnamon, basil, oregano, thyme, rosemary, turmeric, etc.;

Foods to avoid when you are on a pegan diet

Conventionally raised meat, poultry, seafood and eggs;

Dairy products - milk, yogurt, cheese, butter, processed cheese, etc.;

Cereals - those containing gluten, such as wheat, barley and rye;

Legumes - peanuts;

Refined oils - sunflower oil, corn oil, soybean oil, rapeseed oil;

Products sweetened with sugar and sugar;

Processed foods - chips, crackers, cookies, pretzels, granola bars, refined beans, fast food;

Benefits of the Pegan diet

The diet focuses on foods rich in vitamins and minerals that the body needs. Thanks to this, it promotes weight loss.

Pegan diet is relatively simple and easy to follow. Improves heart health, blood sugar levels and promotes the well-being of the whole body.

Disadvantages of the Pegan diet

It might seem like a challenge to you at first;

It could require more money to buy the products;

Eliminates the consumption of legumes and whole grains, which also benefit the health of the body.

Sample menu according to the Pegan diet

Day one

Breakfast: scrambled eggs with sauteed vegetables

Lunch: vegan meatballs with zucchini noodles and avocado pesto

Dinner: roasted turkey with herbs and asparagus with garlic

Additional meals: chips of kale and almonds.

Day two

Breakfast: chia coconut seed pudding, garnished with fruit and cinnamon

Lunch: grilled chicken with cauliflower and broccoli rice

Dinner: curry with red lentils

Additional food: hummus with vegetable sticks

Day three

Breakfast: oatmeal without cereals

Lunch: bowl full of minced beef, lettuce, tomato, guacamole and onion

Dinner: salad with spinach, sunflower seeds, chickpeas, tomatoes, walnuts, carrots and olive vinaigrette

Supplementary meal: mixed fruits

The right one adherence to the Pegan diet will lead to fast and favorable results. In case you have a health problem, first consult a doctor, and then choose a diet to follow!