The Pegan Diet – Duration, Cost, Food, Nutrition Plan, Recipes

This new diet is taking the food market by storm right now. Paleo blossomed as far back as five years ago, but the hype is slowly receding. On the other hand, vegan lifestyles are booming and Germany is a rapidly growing vegan market in the world.

The choice of diets is immense in this day and age. We can eat vegan, vegetarian, Mediterranean, high in fat, high in carbohydrates or low-carbohydrate.

Finding the best method can be a difficult endeavor. Even experts who have spent years dealing with nutrition sometimes struggle to reconcile conflicting opinions and studies and ultimately decide which form of nutrition is really the best.

It almost seems as if the world in which we live come up with constantly new trends and different diets. In fact, however, all types of food have their advantages and disadvantages. You just have to pick out the method that works best for yourself.

Vegan diet and Paleo diet considered separately

Vegan diets are all about feeding on full-fledged plant-based foods. As a result, vegans consume many minerals, fiber, antioxidants and vitamins and, in addition, many healthy fats. They also make the world a better place, as they do without industrially processed meat.

Unfortunately, despite everything, there may be a shortage of an almost perfect vegan diet, e.g. of omega-3 fatty acids. Vegans also do not consume a sufficient amount of high-quality proteins and essential amino acids that people need especially with age. While it is possible to consume a sufficient amount of non-animal food sources, this is quite a difficult undertaking.

Definitely, however, vegans do not get a B-12, as this only occurs in animal foods. For this reason, you can be a vegan and still eat poorly. This is particularly true when, as a vegan, you resort to foods that are contaminated with chemicals and additives, for example, or contain soy-based protein substitutes. Of course, if you want to take this to the extreme, you can only eat vegan on chocolate and potato chips. So that cannot be the solution.

In recent years, the Paleo diet has become one of the most popular diets in the health sector. As we all know, this system is based on the idea that our bodies are best supplied with food that existed even before industrial agriculture. Some people use the Paleo philosophy as an excuse to eat a lot of meat and little plant food. That is also the wrong approach! Back then, people were constantly looking for food, mostly plants. Animals were only eaten if you could catch and kill them. This meat was also not nearly as rich at the time as it is today.

Introduction to the Pegan diet

The Pegan Diet, introduced by Dr Mark Hyman in 2015, is a new approach that combines principles of the Paleo diet with vegan dietary principles – a combination that seems almost impossible at first.

Although this sounds like it could be a religious community, it’s actually just a combination of two already known lifestyles: Paleo and Vegan. How could the protein-heavy caveman inspired Paleo diet find a middle ground, with a diet that completely bans meat? On the surface, paleo and vegan diets can look like they’re at opposite ends of the spectrum: The former is flesh-heavy, based on the concept that if a hunter-gatherer hasn’t eaten it, you shouldn’t eat it either. The vegan diet, on the other hand, does not contain any animal products. Both are built on the same foundation.

Both diets focus on foods that don’t increase blood sugar. In addition, you eat a lot of fresh fruits and vegetables, proteins and healthy fats. The combination of Paleo diet and vegan diet is indeed an ideal fusion. So what does it mean to combine the two – and is it an overall good strategy? In the course of this guide, you will find out.

How long does this diet last?

This is not a quick diet where they stop after seven days or a month.

After they have changed their bodies, it is advisable to feed each day in this way. Your body will thank you and in the long run you will not only get rid of annoying pounds, but also experience noticeable health changes.

What are the costs of this diet?

With this type of diet, you will incur significantly higher costs than with other diets. Eating healthily is a costly affair. Meat and vegetables from organic production are quite expensive, but you also do your body something good in the long term.

What are the advantages and disadvantages of the diet?

In this diet you have combined the best of two worlds in a diet. You can still eat meat, but still reap the benefits of a vegan diet. The downside of this diet is that it exposes convinced vegans from the outset.

Those who have already made the decision to eat vegan may be a step backwards for whom this combination may be a step backwards. Consider it, however, because reduced meat consumption has a positive effect on health, provided it is high-quality meat.

What helps with dieting?

The best way to be successful in this type of diet is to look to the future. Our bodies are a reflection of what we eat every day. Whoever feeds unhealthily for decades will inevitably eventually get the bill for it.

Whenever you are about to take a pack of chips off the shelf again, you should bear this mind in mind.

Especially if someone in your family has already developed a clinical picture due to poor nutrition, it is high time to think about it. A Pegan diet is not as hard to follow, such as diets that rely only on lettuce. There will be no cravings in the Pegan diet.

Which foods are allowed and which are banned?

  • Sugar

This diet makes sure that you do without anything that causes an increase in our insulin production. These include sugar, flour and certain carbohydrates. Sugar is not a staple and really should only be eaten occasionally.

  • Vegetables

With each meal, your plate should be at least half covered in vegetables. The darker the color, the healthier. Vary their vegetables as much as possible. If you eat potatoes, then please don’t have fries. There are much healthier ways to eat potatoes! Pumpkins and sweet potatoes in moderation are also very good. If you have completely dispensed with vegetables so far, this will probably be one of the most difficult tasks to carry out this diet or this type of diet. However, it is a fact that the body gets used to it and also vegetables eventually become tasty for you.

  • Gluten

Studies have shown that gluten harms the gut in the long term. Therefore, refrain from foods that are gluten.

  • Dairy products

If you follow this diet, you should avoid consuming dairy products or at least try to restrict consumption. Occasionally a yogurt, a bit of cheese or kefir isn’t that bad. If it’s supposed to be cheese, then you’d rather buy goat’s or sheep’s cheese. Avoiding dairy products due to allergies, intolerance or general aversion is widespread.

If you don’t fall into any of these categories, you should still forgo it, according to the Pegan diet. There are studies that prove that avoiding dairy products improves health. However, there are also conflicting opinions on the subject.

Contrary to popular belief, moderate intake of dairy products – especially yogurt – has an anti-inflammatory effect in most people. Avoiding dairy also increases the risk of insufficient intake of key nutrients such as calcium, vitamin D, vitamin A, magnesium and phosphorus, and eliminates dairy as a source of protein and probiotics. So you have to weigh up what is more important to you on this point.

  • Meat

We all know it and yet most of us do, many of us on a daily basis prefer to take up meat from the discount store for cost reasons. People used to not eat meat on a daily basis and also survived.

These outright price battles for ever cheaper meat are not sustainable, either for our health, for the planet and wildlife. In the case of meat, it is important to limit oneself only to regional suppliers and not to purchase cheap products from the supermarket under any circumstances. Not only is it an imposition on the animals, but you also do something good for your body if you rely on high-quality meat. If you want to eat fish, pay attention to low-mercury varieties such as herrings, wild salmon, or sardines.

  • Fruits

Here, the two diets differ somewhat, as vegan diets are all about eating as many fruits as possible, but with followers of the Paleo diet you should eat as few low-sugar fruits as berries as possible. A good mix of both is an ideal way.

  • Pesticides & antibiotics

Also, do not consume foods containing additives, preservatives, dyes or artificial sweeteners.

  • Healthy fats

Healthy fats are omega-3 fatty acids and other good fats found in olive oil, seeds, nuts or avocados. Fats made from fish, eggs or sustainably farmed meat are also high-quality foods.

How much makes sense? We shouldn’t be afraid to source much of the calories from fat if we source it from the “right” sources of fat. Which fats to eat? Focus on omega 3-rich fat sources such as fish, flaxseed, nuts, avocados, olives and oils. A little saturated fat from coconut sources and grazing cattle is also fine. Stop eating vegetable oils high in omega-6 (soy oil) and replace it with omega-3-rich food.

  • Beans

Lenses are best. Stay away from large starchy beans. Beans can be a great supplier of fibre, proteins and minerals. But they cause digestive problems. The lectins and phytates it contains can affect the absorption of minerals.

Individual diet plan

What works for one person may not work for another. This is called organic individuality and that’s why we recommend everyone to work with a trained dietitian at some point to personalise the diet even further with the right tests.

If you are interested in getting tested and coached by a dietitian, be sure to read the reviews on the internet beforehand. Unfortunately, there are far too many self-proclaimed dietitians who are counterproductive to one’s health.

Recipes for the Pegan Diet

Breakfast: Fried vegetable salad with garlic dressing


  • 2 tablespoons lemon juice
  • 1 bunch turnip
  • 2 garlic cloves
  • 5 tablespoons olive oil
  • 1 bunch carrots
  • Sea salt at will
  • Black pepper at will


Preheat the oven to 300 degrees first and drizzle the garlic with half a tablespoon of olive oil. Wrap soe soe it in foil and place it in an ovenproof shape. Bake him for a few minutes.

Remove the garlic from the oven and store it in a packaging for cooling. He will continue to cook as he cools down. Now turn the oven a little higher. Blanch the carrots in boiling water for 2 minutes.

Then add the beets and cook for 8 to 10 minutes. Remove with a spoon and rinse under cold water. Cut the carrots in half and quarter the beets. Arrange on a baking tray, then drizzle with a tablespoon of olive oil and sprinkle with salt. Bake for 20 minutes and turn the vegetables in the process.

Finally, you have to make the dressing. Squeeze the roasted garlic from its shell into a small mixing bowl. Stir in the lemon juice and add a pinch of salt. Then stir in the remaining 3 tablespoons of olive oil and mix to form a mixture.

Lunch: Fried chicken strips


  • 200 gr organic chicken breast cut into strips
  • 4 Tablespoons Olive Oil
  • 3 Tablespoons Lemon Juice
  • 1 teaspoon fine sea salt
  • 4 garlic cloves, chopped
  • 2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander


In a bowl, whisk together salt, curry powder, cumin, olive oil, lemon juice, garlic and coriander. In a sealable container, combine the chicken strips and marinade.

Cover and marinate in the fridge for at least 20 minutes or marinate overnight to get the full flavour. When ready to prepare the food, heat a large frying pan over a medium heat. Add a little olive oil, add the chicken and fry until golden, turning regularly for about 6 to 8 minutes.

In the meantime, make the gravy. In a food processor or a small blender, mix the basil, garlic, salt and lemon juice. With the engine running, slowly refill the oil.

Dinner: Cherry tomatoes salad with avocado


  • 200 grams of cherry tomatoes
  • 2 crushed garlic cloves
  • 1/2 teaspoon fine sea salt
  • 3 fresh basil leaves
  • 1 avocado sliced
  • 3 tablespoons fresh lemon juice
  • 4 tablespoons Olive oil


First, cut the cherry tomatoes and avocado into small pieces. It’s enough if you cut the cherry tomatoes in half and cut the avocado into 1cm-thick strips. Mix this with the remaining ingredients and watch for an even mix of lemon juice and olive oil. Finally, it tacks with the sea salt.


The Pegan diet focuses on nutrition of unprocessed foods. His followers benefit from health benefits from both vegan and Paleo lifestyles without losing the flexibility they would find with restrictive alternatives.

The Paleo diet is known for its low proportion of carbohydrates, while the vegan diet is much more liberal. The Pegan diet recommends a severe restriction of all whole grains because these also contain gluten.

  • Cereals are only allowed to be severely restricted in the Pegan diet
  • Consume mostly fruits and vegetables in a variety
  • Best buy organic products to avoid pesticides
  • Eat little to no sugar
  • Do without processed foods, i.e. no additives, preservatives or dyes
  • Only consume high-quality fats, such as omega-3 fatty acids
  • When buying meat, be sure to pay attention to the origin
  • Watch out for low-mercury fish such as sardines or herrings for fish
  • Avoid dairy products


The Pegan diet may be trending, but it’s basically an offshoot of the Paleo diet with less emphasis on animal products and more emphasis on vegetables and fruit.

If there’s anything Paleo, Vegan and now Pegan get right, it’s their emphasis on forgoing processed foods and preferring plant-based foods. Not only are these more nutritious, but usually have very low additives such as sugar, fat and artificial flavours.

In addition, research seems to be giving more and more positive results in terms of vegan diets. This is beneficial for overall health and disease prevention. Since the Pegan diet is relatively new, there are only a few research results in particular.

Like Paleo, it has not been on the market long enough to adequately analyze long-term effects. However, if we look at the main principles of nutrition in isolation, some approaches are already supported by research. There is sufficient information to support the benefits of a diet of lots of fruit and vegetables, moderate meat consumption and a minimum of processed foods.

Disclaimer: This website does not replace medical advice! If you have any concerns and complaints, consult a doctor’s office as soon as possible and seek advice. Do not perform self-diagnose/self-medication.

Fan of everything health and fitness related. My mission is to share my knowledge and experience with as many people as possible and help them to find their ideal path to perfect health.

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