What is a Pegan Diet? It is a hybrid of the paleo diet and a vegan diet, taking the best of both worlds and combining them together! I take the completely vegan (no meat, dairy or eggs) approach, and apply the best paleo recommendations for max benefits! 🙂 Focusing on: real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.
Colleen’s Pegan DOs:
Fruits and Vegetables: Organic green vegetables like leafy greens, bok choy, Brussels sprouts, cauliflower, kale, spinach, asparagus, romaine lettuce, and organic low sugar fruits like berries.
High-Quality Fats: Olive, coconut and avocado oils, in addition to avocados, hemp seeds, chia seeds, almonds, walnuts, pumpkin seeds, olives, Brain Octane, and daily algal oil for omega 3’s from a supplement or from a culinary oil like Thrive.
Healthy Grains: Reach whole grains, such as quinoa, buckwheat, brown rice or forbidden rice. Keeping this to a very minimum, 1 serving/day max. A traditional paleo diet would not allow for grains. If you include hemp seeds, and even a protein powder like Vega one then will have an excellent essential amino acid profile while still limiting, or eliminating grains.
Beans and Lentils: A nutritional powerhouse and great source of protein. Choose only sprouted beans and lentils. A traditional paleo diet would not allow this, but vegans need beans and lentils in their diets.
Colleen’s Pegan DON’Ts:
Sugar: Added sugar should be kept to a minimum, if not completely eliminated. Watch out for sneaky sugars, even in the forms of agave, maple syrup and coconut sugar. A lower carbohydrate, low glycemic load is what to aim for. Sugar subs like Lakanto is a great alternative.
Gluten: Gluten free grains are recommended when following a pegan diet.
Dairy: On a vegan and paleo diet there is no dairy allowed! There are plenty of substitutes!
Franken-Foods: No processed vegan meats allowed! No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners. No vegetable oils like canola or safflower. Choosing organic, non-GMO foods whenever possible.
Here are 8 easy Pegan Wraps I created that you can make for breakfast, or enjoy at any time of the day! All wraps are made with Seite Almond Flour Tortillas. Click on the underlined ingredient to learn where you can buy it, or how to make it!
- Organic Roasted Red Pepper Hummus, Heirloom Tomatoes, Organic Avocado, Watermelon Seeds
4. Fermented Wrap:
- Artisan Cashew Cheese, Grilled Asparagus, Kim Chi, Sesame Seeds
5. Forest Wrap:
- Sautéed Spiced Mushrooms and Peppers, Cilantro- Avocado Chutney, Vegetable oil free Re-fried Black Beans, Bibb Lettuce, Algae Oil drizzle
6. Lizard Wrap:
- Buffalo Wing Sauce (has honey) Cauliflower Rice, Roasted Red Onion, Fresh Scallions, Roasted Chickpeas, Buffalo Walnuts
7. Buddha Wrap:
- Roasted Sweet Potatoes, Dino Kale, Spiced Chickpeas, Organic Grilled Sweet Onions, Garlic Lemon Tahini Sauce (inspired by the Minimalist Baker)
8. Bob Evans Wrap:
Which one is your favorite????!!!?
❤ Colleen Poling, RD