Pegan Diet: A Beginner’s Guide and Meal Plan

The pegan diet is an eating style that focuses on eating paleo, vegan, and plant-based food. Instead of consuming sugar and processed foods, the pegan diet encourages nutrient-dense food, whole foods, and organic food that can help balance weight and combat disease. 

The importance of the pegan diet is to emphasize eating whole foods, such as fresh vegetables, fruits, nuts, seeds, and lean protein (i.e., lean meat, chicken breast, salmon, white fish, etc.). People can follow a long-term healthy eating style by cutting out heavy oils, fats, and processed foods. 

The benefits of following a pegan diet are the nutritional and diverse food consumed. Instead of eating the same foods with little nutritional value, the pegan diet emphasizes whole foods, ample fruits, tons of vegetables, and lean protein that provides fiber, vitamins, protein, and minerals. Eating whole foods has been proven to reduce inflammation, boost heart health, reduce high blood sugar, and prevent stress build-up. 

A person can begin to follow the pegan diet by cutting out processed foods, alcohol, high-sugar snacks, and high-fat foods. Once you begin to eat whole foods, you can then transition to cutting out all unhealthy foods and snacks. While this diet plan removes a lot of foods, the benefits outweigh the disadvantages.

Other common diet types of pegan diets include the Dr. Hyman Pegan diet. This diet focuses on using practical principles to follow nutrition, the benefits of being paleo or vegan (or both), and how a pegan diet can balance blood sugar. 

How does the Pegan Diet Work?

The pegan diet works by cutting out non-whole foods, such as processed foods, packaged snacks, high-sugar foods, and high-fat foods. This can help a person reduce their blood sugar levels, cut down on body fat, manage weight, and avoid a build-up of cholesterol in the body. 

The main organ targeted in the pegan diet is the pancreas and the heart. The pancreas helps maintain healthy blood sugar levels. By reducing blood sugar levels, the pegan diet can aid in the production of insulin and hormones. Furthermore, the pegan diet can help boost heart health by boosting antioxidants, eating enough minerals, and eating an adequate level of unsaturated fats. 

The body’s initial reaction to a pegan diet is a change in blood sugar and possibly low energy levels. Since you will cut out foods or drinks that you may normally have, like high-caffeine or high-sugar drinks, you could see an initial dip in energy. 

However, once your body is used to the lack of processed foods, you will experience higher energy levels, fewer sugar crashes, and an increase in muscle mass. Browse the pegan diet reviews to understand how your body will change over time. 

What are the health benefits of the Pegan Diet?

There are a few key benefits of the pegan diet for weight loss. 

  1. Heart health with a Pegan diet: Lowering your blood sugar and reducing inflammation lowers your chances of heart disease. 
  2. Reduces cancer risk: Eating meat less than 5x a week has been shown to help protect against cancer. 
  3. Prevents type 2 diabetes: Eating whole foods and a plant-based diet can lower your blood sugar and body inflammation. 
  4. Lowers blood pressure: The pegan diet can reduce blood pressure by consuming adequate amounts of Vitamin K, increasing potassium intake, and lowering hypertension. 
  5. Decreases asthma symptoms: Plant-based diets are high in fiber levels, which can help with lung health. 
  6. Promotes bone health: A plant-based diet includes high amounts of vitamin K, vitamin C, and potassium, which can help a person deal with stress and fortify bone strength. 

What are the health risks of the Pegan Diet?

There are a few health risks of following the pegan diet. 

  1. Stroke Risk: High consumption of grains, starches, and legumes can increase blood pressure and boost stroke risk. 
  2. Choline Crisis: Since a vegan diet may be lacking in nutrients, you may not get enough choline for brain health. 
  3. Hair Loss: Eating a mainly plant-based diet can lead to a lack of nutrients, such as zinc or iron, that fortifies your hair strength. 
  4. Deficiencies: If you cut out specific food groups altogether, you may find a nutrient deficiency (ex., low in iron if you do not eat enough red meat). 
  5. All-consuming: Since you need to prepare your meals ahead of time and purchase specific items, this can lead to social and personal stress. 

What are the Unnecessary Restrictions in the Pegan Diet?

There are a few unnecessary restrictions included in the pegan diet. Dieters have to cut out legumes, grains, and dairy while following this diet. Unless you are lactose intolerant or allergic, there is no health reason why you should cut out these food groups. 

How to do the Pegan Diet?

If you are curious about the pegan diet, keep a few things in mind before beginning. First, you should consume a customized number of calories when doing a pegan diet. If you are trying to lose weight, cut back on your daily calorie consumption by 300-500 per day after calculating your basal metabolic rate. 

How to do Pegan Diet 1
How to do the Pegan Diet?

The proposed time frame for doing a pagan diet is a long-term solution. Instead of a quick, short-term fix, the pegan diet should be a long-term lifestyle change. 

The best practices to follow when following a pegan diet include cutting out processed foods, choosing responsible protein with low-fat levels, consuming only low-processed fats (ex., nut butter), and limiting your grain consumption. 

What are the foods that you can eat while on a Pegan Diet?

The most important foods for the pegan diet are whole foods, lean meats, lean protein sources, vegetables, and fruits. 

  1. Fruits: Cherries, strawberries, apples, pears 
  2. Vegetables: Low-GI vegetables, such as carrots and potatoes 
  3. Grains: Rice, quinoa, millet, oats, amaranth 
  4. Legumes: Chickpeas, black beans, lentils 
  5. Nuts: Walnuts, almonds, pistachios 
  6. Seeds: Pumpkin seeds, hemp seeds 
  7. Healthy fats: Nut butter, nuts, salmon, cod 
  8. Proteins: Grass-fed beef, pasture-raised cow, pork, whole eggs  

What are the foods that you should avoid while on a Pegan Diet?

There are certain foods to avoid while eating the Mark Hyman meal plan. These foods should be avoided to avoid consuming high-fat foods and processed items. 

  1. Meat: High-fat cuts of meat, fried meat
  2. Poultry: Fried chicken 
  3. Fish and shellfish: Salty fish, canned fish 
  4. Meat-based ingredients: meat sauce with high sugar levels 
  5. Eggs: Egg whites 
  6. Dairy products: Cow’s milk, yogurt, cheese 

Who should do the Pegan Diet?

People might choose to do the pegan diet to cut back on meat consumption, lower body weight, reduce body fat, and prevent the prevalence of heart disease.

The people who should do a pegan diet are those who need to eat whole foods, cut out processed snacks, and lower blood pressure and blood sugar. For example, those who are diabetic will benefit from eating a plant-based diet. 

Furthermore, certain athletes may benefit from the pegan bodybuilding diet to turn protein and whole foods into energy instead of simple carbohydrates. 

What are the Best Recipes for the Pegan Diet?

There are a few tasty Recipes for the Pegan Diet. 

  1. Tofu poke: Mirin, sesame oil, sesame seeds, fresh ginger, tofu, and zucchini noodles. 
  2. Salmon avocados: Salmon, avocado, lime juice, mayonnaise, Dijon mustard, parsley, ground pepper.
  3. Avocado and kale omelet: Eggs, avocado, kale, broccoli, potatoes.
  4. Rosemary salmon: Fresh salmon, asparagus, potatoes. 
  5. Vegan tacos: Tempeh, corn tortilla, corn, pico de gallo, avocado, lettuce 

What is a Sample Pegan Diet Plan?

Breakfast Options

  • Day 1: Vegetable omelet with a green salad
  • Day 2: Sweet potato with fried egg, sliced avocado, seeds
  • Day 3: smoothie with almond butter, almond milk, kale, strawberries, banana

Lunch Options

  • Day 1: Kale salad with tempeh, chickpeas, and avocado.
  • Day 2: Asian bento box with chicken, eggs, vegetable stick, blackberries 
  • Day 3: Green salad with cucumber, tempeh, avocado, and vinaigrette 

Dinner Options

  • Day 1: Salmon burger with carrots, potatoes, and broccoli 
  • Day 2: Vegetable stir-fry with carrots, walnuts, cashews, onions, tomato, and black beans.
  • Day 3: Grilled shrimp, grilled carrots, roasted potatoes, black rice 

What does a Pegan Diet PDF Involve?

A pegan diet pdf can help a person with basic information surrounding the diet. Dr. Mark Hyman has written various books on the pegan diet and helpful online content. His book, “The Pegan Diet: 21 Practical Principles for Reclaiming Your Health” can be downloaded online.

How to Find a 3D Pegan Diet Printable Plan?

People can find the 3D pegan diet printable plan by searching for the Mark Hyman Pegan diet food list online, clicking on the Pegan diet plan PDF, and clicking on download. You can also buy an online version of the Dr Mark Hyman pegan diet and print it online. 

What are the Similar Diets to the Pegan Diet?

There are other diets that are similar to the pegan diet because they include whole foods, plant-based foods, and organic items. All of these diets exclude processed and high-sugar foods. The pegan diet is a combination of veganism and paleo.

What are the Similar Diets to Pegan Diet
What are the Similar Diets to the Pegan Diet?
  1. Vegan: A vegan diet excludes all animal products.
  2. Vegetarian: A vegetarian diet does not include any meat or fish.
  3. Paleo: A paleo diet includes meat, vegetables, fats, oils, nuts, fruits, and seeds.

What are the facts about the Pegan Diet?

There are a few key facts about the pegan diet. First, the diet is low in saturated fat and cholesterol. Also, during the first week of the pegan diet, people can expect lower energy levels due to the drop in sugar.

What are the facts about Pegan Diet
What are the facts about the Pegan Diet?

Furthermore, the pegan diet costs more than other options. Since you will have to buy specialty foods or prepare meals on your own, it can sometimes be more costly than purchasing cheap (and unhealthy) snacks. 

Lastly, the pegan diet is a smart choice for weight loss and long-term health since you’re cutting out high-fat and high-sugar foods. The pegan diet is a healthier and more long-term solution than cutting down on carbohydrates like with the Atkins diet.

Is the Pegan Diet considered a healthy diet?

Yes, the pegan diet is a healthy and long-term diet. The pegan diet emphasizes whole foods that are good for reducing blood pressure, balancing blood sugar, boosting heart health, and cutting down on body fat. 

Is the Pegan Diet expensive?

No, the pegan diet is not expensive. Although the pegan diet may be more expensive than eating cheap food, it is not expensive when compared to other diet types. You will have to purchase whole foods, which can be costly, but you will cut back on snacks and sugary drinks.

What is the difference between Pegan Diet and Keto

The difference between a pegan diet and keto is that a pegan diet emphasizes paleo eating (includes meat), whereas a keto diet focuses more on plant-based foods. 

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.