21 Day Pegan Diet Plan

21 Day Pegan Diet Plan

The Vegetarian and Paleo Diets are two prominent healthy eating programs many follow to maintain a healthy lifestyle and lose weight.

Perhaps you were unaware that you could mix the two eating programs to achieve even better outcomes than you already did.

The pegan diet created by celebrity functional medicine doctor Mark Hyman, MD, is a mix of the paleo diet, which emphasizes whole foods most likely hunted or gathered.

Fruits, vegetables, meats, and nuts are included in the whole foods category, the same as the vegan diet, which consists solely of plant-based meals.

The pegan approach is a nutrient-dense diet comprising around 75% plant-based and 25% animal-based foods.

The other 25% of your nourishment comes from animal-based foods. It emphasizes the consumption of whole, fresh foods generated sustainably with minimal impact on the environment.

The diet also restricts using processed foods, milk or dairy products, and gluten.

12 Fundamental Principles Of The 21 Day Pegan Diet Plan

One of the most important goals of the diet is to keep your blood sugar levels under control, which involves choosing meals with a Low Glycemic Index.

Low-glycemic index foods will not cause your blood sugar to surge in the same way that high-glycemic-index foods will.

The following criteria should guide you when creating your 21-day pegan diet plan.

1. Eat As Many Vegetables As You Can

21 Day Pegan Diet Plan

Eat As Many Vegetables As You Can

Vegetables should account for more than half of your plate’s contents. The richer the color, the stronger the health benefits are.

The World Health Organization advises 5 servings of fruits and vegetables daily, which should be the bare minimum.

The 21-day pegan diet encourages consuming 15 servings, or 7 to 8 cups, of vegetables and fruit daily.

Reduce your intake of starchy foods such as potatoes and squash and replace them with more vibrant, leafy green vegetables.

Some of the low glycemic veggies you should include in your diet are:

  • Asparagus
  • Beets
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Cauliflower
  • Green beans
  • Parsnips
  • Plantains
  • Squashes
  • Sweet potatoes

2. Do Not Overdo It With The Fruits

21 Day Pegan Diet Plan

Do Not Overdo It With The Fruits

According to certain paleo proponents, low-sugar fruits such as berries are okay to consume in large quantities, whereas vegan advocates urge consuming all fruits in equal amounts.

Eating all types of fruit is fine if you are in good shape and healthy.

However, if you are overweight, you should limit your fruit intake.

Stick to low-glycemic fruits and save the others for special occasions. The following fruits are the most appropriate for a 21 day pegan diet.

  • Apples
  • Blueberries
  • Cherries
  • Grapes
  • Kiwis
  • Peaches
  • Pears
  • Plums
  • Raspberries
  • Strawberries
  • Watermelon

Grapes and other varieties of melons should be at a minimum. Consider dried fruit a sweet treat, and restrict it to a basic essential.

3. Make Healthy Fats Your First Choice

21 Day Pegan Diet Plan

21 Day Pegan Diet Plan – Make Healthy Fats Your First Choice

Fatty acids are essential components of the diet, but like most other nutrients, taking them in their complete dietary form provides the most nutritional benefit.

Good fats are present in whole, unprocessed foods.

In raw meals, use extra virgin olive oil. While cooking, use avocado oil or organic virgin coconut oil.

You can even consume animal and saturated fat from fish, eggs, grass-fed or sustainably farmed meat, grass-fed butter, or ghee.

Pick one of the healthy oils from the list below.

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Fish oil is rich in omega-3 fatty acids and is found in various fish, including tuna, salmon, and swordfish.
  • Grass-fed butter or ghee (clarified butter)

Use Vegetable, bean, and seed oils sparingly because they are highly processed and refined.

4. Increase Consumption Of Nuts And Seeds

21 Day Pegan Diet Plan

Increase Consumption Of Nuts And Seeds

Nuts and seeds are effective in preventing and reversing disease and managing obesity, diabetes, and heart disease.

They are excellent providers of minerals, protein, healthy fats, fiber, and other nutrients. Some of the nuts and seeds to include in your 21 day pegan diet plan are:

  • Almonds
  • Walnuts
  • Pecans
  • Macadamia nuts
  • Pumpkin seeds
  • Hemp seeds
  • Chia seeds
  • Sesame seeds

5. Use Meat As A Side Dish

21 Day Pegan Diet Plan

Use Meat As A Side Dish

Keep your meat amounts small and avoid serving it as a main meal. Veggies should be the real star, with meat serving as a supplementary dish.

At the most, serving sizes should be no more than 4 to 6 ounces per meal.

For the more daring, insects are also a great new form of additional protein that you can use in a range of recipes such as smoothies, bars, and other desserts.

In recent years, crickets, ground into flour and used to make a high-protein powder, are gaining popularity as a viable protein source.

6. Consume Just Whole Grains

21 Day Pegan Diet Plan

21 Day Pegan Diet Plan – Consume Just Whole Grains

The pegan diet, per the paleo concept, forbids the consumption of practically all grains. It includes grains such as wheat, oats, barley, bulgur, and various others.

Dr. Hyman believes that grains raise blood sugar levels and promote inflammation.

However, some evidence suggests that the opposite is true. In some cases, moderate low-glycemic grains such as quinoa or black rice is permissible on the pegan diet.

7. Include Beans In Your Pegan Diet

21 Day Pegan Diet Plan

Include Beans In Your Pegan Diet

Beans can be an excellent fiber, protein, and mineral source, depending on the kind.

Those who consume them may experience digestive issues, and the lectins and phytates included in them may impair mineral absorption.

While you do not have to avoid consuming beans entirely on a pegan diet, Dr. Hyman advises caution because of their high starch content, which can cause blood sugar to spike.

He says pressure cooking is the best method for getting the most out of your beans while posing the least risk. Choose lentils instead of large, starchy beans.

8. Eat Low Mercury Fish

21 Day Pegan Diet Plan – Eat Low Mercury Fish

Even though fish is not the main attraction of a vegan diet, it plays a role in this dietary pattern. Good seafood includes the following low-mercury fish.

  • Sardines
  • Herring
  • Anchovies
  • Wild salmon
  • Mackerel
  • Tuna

9. Avoid Sugar At All Costs

Nothing that causes insulin production to rise and blood sugar to surge, such as granulated sugar, corn syrup, refined starches, and carbs, should be part of your vegan diet.

When consuming sugar, consider it an occasional indulgence in its varied forms.   

10. Limit Your Intake Of Dairy Products

According to Hyman, the dairy production method is detrimental to the environment and the animals that generate it.

Dairy has been associated with various ailments, including cancer, osteoporosis, autoimmune diseases, allergic disorders, digestive issues, and other conditions.

Except for the following occasional grass-fed dairy products, stay away from dairy products in general.

  • Yogurt
  • Kefir
  • Butte
  • Ghee
  • Cheese

11.  Avoid All Foods With Additives And Preservatives

Avoid pesticides, herbicides, antibiotics, hormones, and, preferably, genetically modified foods.

In addition, avoid foods that contain chemical additives, preservatives, colors, artificial sweeteners, or other undesirable components such as trans fats.

Although the viability of genetically modified organisms is a contentious issue, Hyman feels they are an unregulated trial on people and advises you to avoid them.

12. Eat Sustainably Sourced Eggs

21 Day Pegan Diet Plan

Eat Sustainably Sourced Eggs

Eggs are another source of protein that is acceptable for pegans.

The morning meal classic contributes to vitamin B12, which may be deficient in a vegetarian or vegan diet that consists primarily of plant-based foods.

Choosing grass-fed, organic, and pasture-raised meat and eggs is essential for obtaining sustainable animal proteins.

Pros And Cons Of The Pegan Diet

Pros of the Pegan Diet Plan

21 Day Pegan Diet Plan

21 Day Pegan Diet Plan – Pros

The pegan diet, which focuses on nutrient-dense whole foods, has several advantages over other diets.

  • Advocates For The Consumption Of Various Fruits And Vegetables

We all know that eating a balanced diet of fruits and vegetables is beneficial to our health, yet research shows that most Americans are still lacking in this area.

A pegan diet will undoubtedly assist you in achieving your five-a-day goal by delivering much-needed fiber and minerals that are otherwise lacking.

  • Promotes Low Glycemic Index Foods

The glycemic index is a metric that determines how quickly a particular item raises blood glucose levels. The pegan diet advises its adherents to enlighten themselves on which meals can help to normalize blood sugar levels.

Low GI has the potential to be beneficial, particularly for people who have diabetes, pre-diabetes, or other insulin-related disorders.

  • Emphasizes Long-Term Sustainability

The paleo diet faces criticism for having a negative influence on the environment. Land degradation, air pollution, and water usage may happen if everyone ate meat at every meal.

Peganism contributes to mitigating this consequence by promoting the consumption of ethically reared meat and urging people to consume less.

  • Less Restrictive

If you have ever tried to go completely paleo or vegan, you know that it is not always easy. The pegan diet is more balanced and flexible than the other two since it occupies a middle ground.

Cons of Pegan Diet Plan

21 Day Pegan Diet Plan

21 Day Pegan Diet Plan – Cons

Peganism, like any other diet, has its downsides. If you think of going on a 21 day pegan diet plan, be aware of these issues.

  • Inconsistencies in Nutritional Research

According to Dr. Hyman’s research, dairy and wheat are bad for you, causing everything from heart disease to weight gain to cancer and diabetes.

However, nutritionists disagree on this point. Studies and extensive research show that dairy products and grains provide health advantages.

  • Intimidating to Others in a Social Context

Even though a pegan diet is less restricting than either a paleo or a vegan one, there are still significant restrictions on what you can and cannot consume.

You may not participate in social or family gatherings if you refuse to consume dairy, grains, or legumes. It may also necessitate some ingenuity on your part to avoid monotony or exhaustion.

  • Potential Deficiencies in Nutrition

With the elimination of major food groups from the diet, there is a risk of deficiency in specific nutrients.

Depending on how you follow a pegan diet, you may not be getting enough B12, iron, or calcium.

  • Costly

A pegan diet does not necessitate the purchase of any expensive products. Still, if you stick to it diligently, the expense of high-quality meats and farmer’s market vegetables might quickly mount.

In principle, eating ostrich from a sustainable farm or kale from a nearby farm sounds nice, but in practice, it may not be feasible for everyone.

Sample 7-Day Meal Plan For 21 Day Pegan Diet Plan

DayBreakfast Lunch Dinner Snacks
1Almond Flour Pancakes made with eggs and monkfruit sweetener, topped with blueberriesSpaghetti squash boat with grass-fed ground bisonVeggie Plate (Beets, Carrots, Chard) with Toasted Pumpkin Seeds & Lemon Garlic DressingGrass-fed yogurt with raspberries
2Green Smoothie (coconut milk, grass-fed beef protein, 1/2 banana, 1/2 avocado)Collard green wrap with tuna + avocado oil mayo wit Rainbow carrot friesCashew chicken stir-fry with pasture-raised chicken, cashews, snow peas, broccoli and bell pepperApple with almond butter
3Scrambled eggs with mushrooms, bell pepper and avocado1-2 slices organic turkey with Roasted zucchini & yellow squash with avocado oilCabbage Stir Fry with Shrimp, Carrots, Red Bell Pepper, Mushrooms & Coconut AminosSweet potato toast with avocado and hemp seeds
4Chia seed + collagen protein banana puddingTempeh salad with romaine, cabbage, cucumber, carrot and vinegar-tamari-based dressingTurkey and mushroom burger on lettuce wrap with sweet potato and parsnip friesKiwi and handful of nuts
5Veggie Scramble (1-2 pastured eggs or egg yolks) with spinach, mushrooms and yellow squash in coconut oilWild-caught salmon with quinoa and roasted broccoli and cauliflowerCurried lentil soup with red lentils, cauliflower, carrots, canned coconut milk and curry powderHomemade seed crackers
6Body Boosting Tea (chai tea + 1 tbsp. MCT oil + collagen peptides + cinnamon + vanilla)Roasted Veggies with Paleo Honey MustardShrimp fried rice with wild-caught shrimp, cauliflower rice, eggs and peasRoasted chickpeas
7Berry smoothie with mixed berries, spinach, protein powder, nut butter and coconut milkPastured Chicken Thighs with Veggie SaladRoasted Brussels Sprouts with Japanese Sweet Potato with Olive Oil drizzleDate and nut energy bites

Final Thoughts

Is the 21-Day Pegan Diet Plan Right for You?

A pegan diet is unbalanced compared to federal recommendations for a healthy diet because it excludes grains, legumes, and dairy products.

However, it advocates for foods rich in nutrients, such as whole fruits, vegetables, legumes, and whole grains. It also emphasizes lean protein sources, low-fat dairy and healthy fats.

The USDA’s calorie, macronutrient, and micronutrient requirements do not contradict a pegan diet, as it does not limit how much you can consume in a given day.

By planning and according to the diet’s meal guidelines, you ought to be capable of meeting these requirements.

To keep on course with your weight loss objectives, knowing how many calories you need to consume each day can be helpful.

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