The Pegan Diet for Beginners: 120 Tips and Recipes (2024)

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!

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The Pegan Diet for Beginners: 120 Tips and Recipes (2024)


What is pegan diet food list? ›

The pegan diet focuses on eating “clean.” This includes: Fruits. Vegetables, mostly those that have low starch or rank low on the glycemic index, such as broccoli, carrots, peas, and tomatoes. Nuts like almonds, pistachios, and walnuts.

What is the pegan diet simplified? ›

The pegan diet is made up of 75% fruits and vegetables. The remaining 25% is divided primarily among meats, eggs, and healthy fats, such as nuts and seeds. Some legumes and gluten-free whole grains may be allowed in limited quantities.

Can you eat oatmeal on a pegan diet? ›

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt. Foods with added sugar or a high glycemic index.

Can you eat eggs on the pegan diet? ›

"This diet encourages unlimited amounts of non-starchy veggies like lettuce, broccoli and artichokes, plenty of healthy fats like nuts and seeds, avocado and olive oil, high-quality protein like grass-fed beef, wild-caught fish and pastured-raised eggs, low-glycemic fruits like berries, starchy veggies like sweet ...

Is peanut butter allowed on pegan diet? ›

Focus on Nuts & Seeds

Not so nuts for nuts? Luckily, the list of approved foods also includes sugar-free nut butter (e.g., almond butter, peanut butter), so long as it's sugar-free.

What is not allowed on the pegan diet? ›

The pegan diet combines a paleo and vegan diet. Nutritional aspects of the diet, such as an abundance of plant foods and avoiding sugar, may help prevent chronic diseases, weight gain, and inflammation. However, the pegan diet restricts grains, beans, and dairy products and may be too limiting for some people.

Is coffee on the pegan diet? ›

More About the Pegan Diet

It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee. Veganism, on the other hand, allows only the consumption of plant-based foods and prohibits the eating of animal-based foods.

Can you eat banana on a pegan diet? ›

2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.

Are potatoes on the pegan diet? ›

For the Pegan diet, limit the corn, peas, and potatoes. You can consider using different vegetables. Also, this doesn't have to be made Vegan!

What does Mark Hyman eat in a day? ›

The 5 foods longevity expert Dr. Mark Hyman eats each day to stay biologically 20 years younger than his age
  • Cruciferous vegetables.
  • Olive oil.
  • Nuts.
  • Berries.
  • Green tea.
Feb 13, 2024

Why is there no dairy on the pegan diet? ›

Dairy Products

You won't be eating dairy on a pegan diet, so that means no cheese, cow's milk, or ice cream. Dr. Hyman believes cow's milk contributes to obesity, heart disease, diabetes, and cancer.

Can you have almond milk on pegan diet? ›

Dairy Alternatives: Like the vegan and paleo diet, the pegan diet promotes avoidance of or limited quantities of dairy products. This includes milk, cheese, yogurt, cottage cheese, sour cream and butter. Instead you can try incorporating almond yogurt (unsweetened), coconut milk, almond milk and cashew cheese.

Does Mark Hyman eat fish? ›

Mark Hyman, MD's Post. I always tell people that if you can fit the entire fish in your pan, then it's probably a good choice. I like these types of small fish, SMASH fish: Salmon (wild caught), Mackerel, Anchovies, Sardines, and Herring.

Will I lose weight on Pegan diet? ›

The pegan diet is loaded with fiber-packed vegetables and satiating fats, helping you feel fuller longer, which can also help you lose weight, says Pam Bede, RD, sports dietitian for Abbott's EAS Sports Nutrition.

Can you drink tea on a pegan diet? ›

Paleo-Vegan Meal Plan

Hyman to create these easy Pegan or Paleo-vegan menus for you to try. While using this plan, drink plenty of water and add other natural, low-sugar beverages and extras (coffee, tea, spices, vinegar) as desired. Also, enjoy up to two servings of wine, beer or any low-sugar co*cktail per week.

Are potatoes allowed on a pegan diet? ›

Eat mostly plants.

The more variety, the healthier. Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes!

Can you have coffee on pegan diet? ›

More About the Pegan Diet

If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.


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