For the newbies, Pegan diet is constituted by two very popular diet trends, namely Paleo and Vegan. The creator of this diet is Dr. Mark Hyman. According to Dr Mark Hyman, the Pegan diet promotes good heath by reducing inflation and creating a balanced blood sugar level.
Pegan Diet Mark Hyman: What is it?
This diet brings together the main ideas of Paleo and Vegan diet to bring together a healthy lifestyle. It allows a twenty-five percent meat consumption beside a seventy-five percent consumption of veggies and fruits.
Just like its name, it has its own set of guidelines. The fact that it allows the follower of this diet to consume both, vegetable and fruits alongside meat shows how unrestrictive Pegan Diet is. It also allows the consumption of sugar, oil and grains but in very small amounts. The main focus is fruits and vegetables. The goal of this diet is to be more sustainable so that it can be followed till as long as we want, unlike some other short term diet.
Pegan Diet Shopping List
What can we eat while following this diet? What kinds of foods are allowed? Can we eat all kinds of fruits and vegetables? What grains can we eat? Are all meats allowed?
To answer the above queries, here is a small list of things that one can start with.
Any food that is a whole food, with less amount of starch is allowed in Pegan diet This diet encourages the consumption of whole foods.
Since plants are going to be seventy-five percent of our diet, it is essential to keep in mind what fruits and vegetables we consume. It is recommended that we eat fruits and vegetables like berries, which are low glycaemic and without any starch. This is to bring the blood sugar level to a stable condition. For those who already have a healthy, balanced blood sugar level can consume small amounts of starch food.
When it comes to meat, consumption of farm fed sources of beef, pork, poultry and eggs. Fishes like Sardines and wild Salmon can be consumed because of their low levels of mercury.
For fats, low processed ones are included in the list. Healthy fats can be found in nuts (except peanuts), seeds (not processed seed oils), Avocado (cold pressed avocado oil can be used), olives (cold pressed olive oil can be used), coconut (unrefined coconut oil can be used in place of the actual thing), Omega 3s (from sources which have low-mercury).
Whole grains like black rice, quinoa, millet, teff, oats, amaranth and legumes which include lentils, black beans, pinto beans and chickpeas can be consumed.
What are the foods that need to be avoided?
Dairy foods need to be avoided. Although, in place of cow milk, goat milk is permitted. Gluten containing grains are a strict no. Sugar, refined oils and food additives (artificial flavouring, artificial colouring, preservatives) are very much discouraged.
Pegan Diet Meal Plan and Pegan Diet Recipes
This is a sample meal plan and recipes list which you can have during the starting week while you figure out your own recipes.
Monday for Pegan Diet Meal Plan
Breakfast: Vegetable omelette, simple green salad with olive oil (dressing)
Lunch: Kale salad, chickpeas, strawberries, avocado
Dinner: Stir fried vegetables (onions, bell pepper, black beans and tomato) with cashews
Tuesday for Pegan Diet Meal Plan
Breakfast: Sweet potato, with sliced avocado, pumpkin seeds
Lunch: Leftover veggie stir fry
Dinner: Roasted beet salad with Brussel’s sprouts, sliced almonds and pumpkin seeds
Wednesday for Pegan Diet Meal Plan
Breakfast: Coconut and chia seeds pudding, walnuts, fresh blueberries
Lunch: Boiled eggs, sliced turkey, raw vegetable sticks, fermented pickles and blackberries
Dinner: Grilled shrimp, vegetable kebabs, black rice pilaf
Thursday for Pegan Diet Recipes
Breakfast: Green smoothie (apple, kale, hemp seeds and almond butter)
Lunch: Lentil and vegetable stew with sliced cantaloupe
Dinner: Salad of radishes, jicama, guacamole and beef strips
Friday for Pegan Diet
Breakfast: Overnight oats, cashew milk, walnut, berries and chia seeds
Lunch: Leftover lentil and vegetable stew
Dinner: Roast pork loin with steamed vegetables, greens and quinoa
Saturday for Pegan Diet
Breakfast: Fried eggs, kimchi, braised greens
Lunch: Avocado, cucumber, grilled chicken and cider vinaigrette salad
Dinner: Leftover pork loin and vegetables
Sunday for Pegan Diet
Breakfast: Vegetable omelette, simple green salad
Lunch: Thai-style salad rolls, cashew cream sauce and orange
Dinner: Wild salmon, roasted carrots, steamed broccoli, lemon vinaigrette
If you are already a vegan or a paleo, and are looking for a change in your diet, this can be a good way of doing so and if your body reacts well to it, you can keep going with it.