The Pegan diet: When paleo met vegan

By Carey Rossi for Life by DailyBurn

Updated 1930 GMT (0330 HKT) June 19, 2015

Both vegan and paleo diets place an emphasis on plant-based foods, since they're a tremendous source of the vitamins and minerals that our bodies need to remain healthy. They should make up 75 percent of your diet. Click through our gallery to see the dos and don'ts of the pegan diet.
Photos: The pegan diet
Both vegan and paleo diets place an emphasis on plant-based foods, since they're a tremendous source of the vitamins and minerals that our bodies need to remain healthy. They should make up 75 percent of your diet. Click through our gallery to see the dos and don'ts of the pegan diet.
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Taking a clue from paleo, protein should come from grass-fed and antibiotic-free animals — in other words, organic. Animal protein like chicken, beef, fish and eggs should only make up approximately 25 percent of your diet.
Photos: The pegan diet
Taking a clue from paleo, protein should come from grass-fed and antibiotic-free animals — in other words, organic. Animal protein like chicken, beef, fish and eggs should only make up approximately 25 percent of your diet.
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Olive, coconut and avocado oils, in addition to avocados, nuts and other sources of omega-3 fats, are staples of the paleo diet and tend to be a part of good vegan diets, too. However, you'll want to steer clear of peanuts, which are a legume, and limit the amount of saturated fats found in grass-fed or sustainably raised animals.
Photos: The pegan diet
Olive, coconut and avocado oils, in addition to avocados, nuts and other sources of omega-3 fats, are staples of the paleo diet and tend to be a part of good vegan diets, too. However, you'll want to steer clear of peanuts, which are a legume, and limit the amount of saturated fats found in grass-fed or sustainably raised animals.
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Vegans often rely on grains for energizing B vitamins. Reach for gluten-free, whole grains, such as quinoa, when you're on a pegan plan.
Photos: The pegan diet
Vegans often rely on grains for energizing B vitamins. Reach for gluten-free, whole grains, such as quinoa, when you're on a pegan plan.
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A nutritional powerhouse and great source of meatless protein, small beans like lentils are allowed in limited portions. Other beans or legumes like pinto and peanuts should be avoided.
Photos: The pegan diet
A nutritional powerhouse and great source of meatless protein, small beans like lentils are allowed in limited portions. Other beans or legumes like pinto and peanuts should be avoided.
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This vegan diet staple is a no-no in the pegan and paleo camps. Why? Research links the bean to disrupting hormones and it also tends to be genetically modified.
Photos: The pegan diet
This vegan diet staple is a no-no in the pegan and paleo camps. Why? Research links the bean to disrupting hormones and it also tends to be genetically modified.
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As with most healthy diets, sugar should be viewed as a treat and used sparingly. Too much of the sweet stuff has been linked to obesity and disease so cutting back will do your body good.
Photos: The pegan diet
As with most healthy diets, sugar should be viewed as a treat and used sparingly. Too much of the sweet stuff has been linked to obesity and disease so cutting back will do your body good.
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Shunned by vegan and paleo dieters alike, dairy has no place in the pegan eating plan, since many people have a hard time digesting it.
Photos: The pegan diet
Shunned by vegan and paleo dieters alike, dairy has no place in the pegan eating plan, since many people have a hard time digesting it.
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fruits vegetablesbeefoilve oil breadquinoalentils soup tofu stir fryChocolate cookies with vanilla cream fillingpouring glass milk

Story highlights

  • The pegan diet combines ideas from paleo and vegan lifestyles
  • It is less restrictive and with a better balance of macronutrients

If you thought meat-loving paleo folks couldn't have less in common with vegans, it may be hard to believe the latest trend catching the eye of nutritionists and high profile doctors nationwide. Yes, the pegan diet (paleo plus vegan) has arrived. The idea: By taking the best of popular paleo and vegan plans, you get a surprisingly sustainable way of eating. (Even renowned wellness expert Dr. Mark Hyman recently declared himself a pegan.)

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    "By combining the principles of these two diets and reducing their specific dietary restrictions, you get a diet that's better balanced in regards to macronutrients, and easier to follow than a strictly paleo or vegan diet," says Caroline Cederquist MD, creator of bistroMD and author of "The MD Factor."
      Kristin Kirkpatrick, a registered dietician at The Cleveland Clinic Wellness Institute, says, "Some of the problems with paleo and vegan diets are that they are difficult to follow." For instance, people trying to go paleo tend to miss their grains, while vegans often have a hard time getting enough protein. "This approach is very sustainable for the average person," Kirkpatrick says.
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