In short, a pegan diet incorporates pieces of the paleo and vegan diets. A vegan diet is refraining from eating all animal products or byproducts – no meat, eggs, cheese, yogurt, and sometimes gelatin. A paleo diet is a nutritional plan that mimics how people used to eat in the Paleolithic era 2.5 million years ago.
A paleo diet aims to recreate the food habits of our ancient ancestors, focusing on high quantities of vegetables, fruits, nuts, and meats, whilst avoiding processed foods.
Combining Diets: Vegan and Paleo
If you’re looking to explore a prehistoric plant-based food plan, read on for our guide on combining Vegan and Paleo.
At first glance, it might seem that Vegan and Paleo don’t mix. One is based entirely on the power of plants, whilst the other is inspired by the diets of our hunter-gatherer ancestors (meat included). Despite the differences, however, we believe that the two can be effectively combined. As long as you keep a flexible, playful attitude towards your food, it’s more than possible to integrate elements from both into your diet.
Paleo Vegan Diet Foods List
Leafy Greens + non-starchy Veg:
Starchy Veg + Fruit:
- Sweet potatoes
Protein (nuts and seeds also a source of healthy fats):
- Macadamia nuts
- Sunflower seeds
- Pumpkin seeds
- Olive oil
- Coconut oil
- Avocado oil
- Almond oil
Pros and Cons – How does it stack up?
Overall, there are a lot of positive things to say about this diet. You’ll benefit from a wealth of nutritional benefits from eating more fruit and vegetables alone. Consider how much healthier you might be with more:
- Vitamin C – important for maintaining healthy body tissues.
- Vitamin A – important for the maintenance of normal vision, skin, and the immune system.
- Folate – important for normal and healthy blood formation.
- Fibre – helps to maintain a healthy gut.
- Potassium – helps to maintain healthy blood pressure and is also important for the normal functioning of the nervous system.
[Source: British Nutrition Foundation]
Alongside this, by substituting carbohydrates with moderate amounts of meat, nuts, and pulses, your body will metabolize your food differently. Without carbohydrates and sugars to burn, your body will subsist off regular protein and fat intakes but will also steadily reduce your stored fats. With strict adherence to this diet, you could see remarkable levels of weight loss. Furthermore, research shows that by consuming fewer carbohydrates, you’ll be at far less risk of some chronic illnesses (see the documentary The Magic Pill for more information on this).
Unfortunately, this diet is not without its faults and difficulties.
- As with any low-carb diet, it is somewhat more difficult to stave off hunger pangs. Following this kind of diet, you’ll realize just how much carbohydrates the average person eats, as they will be abundant in almost every grocery aisle and on almost every menu.
- This is more of a compromise between veganism and the paleo diet, as opposed to a combination. Animal products are bought from significantly better sources – and the impact of this should not be understated – but ultimately by buying these products you are perpetuating demand in the meat market. This diet does not come with as clear a conscience as the vegan lifestyle, but the degree to which this matters depends on your beliefs and consumer choices.
Overall, it is clear that thediet seems to offer multitudes of nutritional and dietary benefits. But is this low-carb lifestyle something you think you can maintain in your day-to-day life? And does the better sourcing of animal products justify meat consumption, or does adherence to true veganism matter more to you?
Paleo Vegan Diet Meal Plan One
When you don’t eat certain foods, planning ahead is the key to getting nutritious, satisfying meals! You don’t always have the convenience of grabbing a meal wherever you feel like it, but if you meal plan ahead of time, you’ll find yourself with amazing recipes for breakfast, lunch, dinner, and dessert all week long. Let’s start with awesome recipes to get you excited for a Monday! The start of the week will look brighter when you kick it off with this Paleo Granola from Taryn Fitz-Gerald. That’ll keep you full until lunchtime rolls around, where you’ll get to chow down on Pesto Beet Wraps from Alejandra Olmedo. By the time you get home, all you’ll be able to think about is a big bowl of Paleo Eggplant Noodle Chow Mein from Dana Sterling, and then wrap up your awesome day on a high note with Apple Bars with Caramel Frosting from Camila Hurst.
Keep that awesome energy that you had from your tasty Monday meals going with these Paleo Strawberry Chia Protein Pop Tarts from Ciarra Siller! After a touch of sweetness with your breakfast, enjoy the savory notes of this Grilled Zucchini and Green Bean Salad from Taylor Kiser. After the day, the Tuesday blues will be history when you take a bite of these hearty Portobello Mushroom Steaks from Kathleen Henry, and you can relax and wind down with indulgent-tasting White Chocolate Truffles from Laura Kuklase that will make you think you bought a fancy box of chocolates!
Wednesday can feel like a tough day to get through – it’s halfway through the week so your energy is winding down, but you don’t have the excitement of the weekend building up just yet. That’s why it’s more important than ever to have satisfying foods that will keep you going all day! Start the day with a Coconut Spirulina Superfood Smoothie from Lindsay Cotter that has all the nutrients you need for a successful morning! Have a nice comforting lunch with this Tomato Zoodles Soup from Laura Kuklase! For dinner, resist the urge to order out by making a recipe that will feel like it’s from a fancy Italian restaurant – Paleo Eggplant Parmesan from Stacey Isaacs. Get all nice and cozy for bed with a Thick and Creamy Hot Chocolate from Holly Bertone for dessert.
More than halfway through the week! With these Paleo Almond Joy Scones from Zoe and Mia Lau, your Thursday will be looking bright – make them the night before for a quick, grab-and-go breakfast that’ll save you some precious minutes in the morning! Top a salad or sandwich with these Paleo Flax Patties from Priscilla Soler at lunchtime for a boost of nutrients. Your Thursday night will feel more like a holiday dinner when you make this Green Bean and Mushroom Casserole from Taylor Kiser, and you won’t have to spend your whole last weeknight in the kitchen just for a sweet treat when you have this recipe for Easy Mint Fudge from Amanda Froelich.
TGIF! Celebrate by spending a couple extra minutes in the morning making these Blueberry and Raspberry Pancakes With Two Sauces from Sirke Reivo. Your lunch will be nutritious and delicious when you put whatever fillings you love inside two pieces of this Upcycled Dehydrated Almond Bread from Amanda Froelich. Replace your Friday takeout (and save some money!) by making a healthier copycat dish: Carrot Noodles With Almond Sesame Sauce from Daniela Modesto. For dessert, this Gluten-Free Berry Pie With Juicy Filling from Sirke Reivo will leave you with leftovers for dessert over the weekend – as long as you can resist eating it all right away, since it’s that good!
Paleo Vegan Diet Meal Plan Two
(Choose One Daily)
Option 1: 1/2 cup whole-grain cereal or cooked oatmeal; 1 cup plant-based milk or yogurt (such as almond milk, soy milk, or coconut yogurt); Unlimited fruit
Option 2: 1 slice whole-grain toast with 2 Tbsp. dairy-free cream cheese or 1 slice plant-based cheese substitute; Unlimited fruit
(Choose One Daily)
Option 1: 1 cup black bean soup; unlimited sliced veggies; 1/4 avocado; 15 baked corn chips
Option 2: Mix-and-Match Salad: Fill a bowl with unlimited lettuce and chopped veggies, 1/2 cup beans and 1/2 cup corn kernels; dress with 1 Tbsp. olive oil and vinegar and seasonings to taste
Option 3: 8 pieces brown-rice sushi with all-vegetable filling; soy sauce; 1/2 cup edamame; 1 oz. almonds; 1 orange
(Choose One Daily)
Option 1: Honey-Baked Salmon: Whisk together 1 tsp. olive oil, 1 tsp. honey, crushed garlic, salt, and pepper. Spread over 3 oz. salmon fillet. Bake at 350 °F for 10 minutes or until flaky. 1/2 cup cooked brown rice. Spinach or any veggie sautéed with minced garlic in 2 tsp. olive oil.
Option 2: 3 oz. lean beef or chicken seasoned to taste; 1 small baked sweet potato or 1/2 cup cooked corn, 1/2 Tbsp. olive oil, seasoning to taste; Unlimited vegetables roasted with 1/2 Tbsp. olive oil and herbs.
Option 3: Easy Skillet Pasta: In a skillet, sauté unlimited minced garlic and veggies in 1 tsp. olive oil. Stir in 15 medium cooked shrimp or 3 oz. cooked shredded chicken, 1/2 cup cooked whole-grain pasta, herbs, and seasoning to taste. Drizzle with 2 tsp. olive oil.
(Choose One Daily)
Option 1: 1/2 cup roasted chickpeas; 1 slice whole-grain toast, drizzle honey; Unlimited fruit
Option 2: 1 serving Vegan Avocado Ice Cream, recipe below.
(Enjoy Twice Per Week)
Option 1: 1 palm-sized serving any non-dairy dessert you love, such as 1/2 cup Ben & Jerry’s non-dairy frozen dessert, or 1 pack Justin’s Dark Chocolate Peanut Butter Cups
Paleo Vegan Diet Meal Plan Three
Start the day with a bowl of crunchy grain-free granola, dusted with cinnamon, and given a twist of orange zest. Or if you prefer a more savoury breakfast, our Mexican inspired vegan breakfast tacos (without the tortilla) could be just the trick.
Roasted until tender, earthy beets tossed with slices of tangy oranges and topped with pistachios provide a filling lunchtime meal. For something a little lighter but no less satisfying, a vegan caesar salad is an ideal choice, with the creamy cashew dressing offering a healthy source of fat.
Sweet potatoes loaded with sesame-lime slaw, coconut yogurt and a peanut dressing offer a hearty, low-carb dinner. When the colder months arrive along with bounties of root vegetables, try a parsnip and brussels sprouts bake – top with toasted walnuts and pomegranates for a perfect side or main dish.
How to Eat a Paleo Vegan Diet and Still Be Healthy
If one approaches a Paleo vegan diet carefully, it may be possible, and even beneficial if digestive complaints are a concern. Considering that hemp protein is a rich source of all essential amino acids and is completely vegan, along with chia, leafy greens, almonds, and even veggies like broccoli, it’s completely possible to eat a vegan diet and a Paleo diet all in one.
Paleo Vegan Diet Benefits
Since a Paleo diet excludes the use of dairy and processed foods (especially sugar, processed fats, and refined grains) and a vegan diet excludes the use of detrimental animal protein, the combination of both could provide incredible benefits. They’re also both rich in an important nutrient for health: fibre, which makes them helpful for blood sugar, weight, diabetes, and heart disease prevention. It would also be easy to eat a high raw diet with this approach due to all the fresh produce included.
What foods are forbidden on the Paleo diet?
Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils. Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine, and trans fats.
Is Paleo or plant based Better?
The Paleo diet promotes animal foods as a source of protein, whereas the WFPB diets highlight we can meet our protein needs from plant foods. Dr. T Colin Campbell’s research demonstrated that animal protein (casein) promoted cancer growth, whereas plant protein (soy bean and wheat) did not.
Can you have dairy on the Paleo diet?
The paleo diet focuses on unprocessed, whole foods: healthy fats including saturated fat, grass-fed, free-range meat and eggs, lots of fish and seafood, even more vegetables, some fruit, berries, nuts, seeds, and natural sweeteners. It excludes grains, legumes, processed sugar, and most dairy.
Is vegan protein Paleo?
Though legumes contain lectins and phytic acid, they’re important plant-based protein and carbohydrate sources for vegetarians. However, they are not paleo. But there are a couple of tricks you can do to reduce the phytic acid and other harmful substances in legumes.
Can you drink coffee on Paleo?
Coffee isn’t permitted on a Paleo diet, but one of the biggest advantages of this diet is that you balance out your blood sugar by providing protein and fat-rich meals, so you may find that you don’t need coffee. Coffee is often a byproduct of people not having stable blood sugar, therefore having low energy.
Do vegans age faster?
Genetics and age aside, the condition of your skin often comes down to nutrition. “Being a vegan can be aging,” says Vargas. “I see 27-year-old vegans who don’t have good elasticity. There’s no snap-back to their skin tone because they’re not getting enough protein.”
Does Paleo make you poop more?
“On the paleo diet, you’re more likely to have regular, healthy bowel movements. This is because you’re increasing your vegetable intake, which means you’re also upping the amount of fiber in your diet,” says Dr. Axe.
What is wrong with the Paleo diet?
Hidden danger: Dairy restriction can lead to deficiencies in calcium and vitamin D, which are critical to bone health. Hidden danger: Consuming the Paleo Diet-recommended amount of saturated fats can increase the risk of kidney and heart disease, as well as certain cancers.
Is Paleo better than Keto?
For most people, the paleo diet is a better choice because it has more flexibility with food choices than keto, which makes it easier to maintain long-term. At the end of the day, the diet that works long-term for you is the best choice. Noom helps you adopt healthy habits so you can lose weight and keep it off.
What Does a Typical Day on the Pegan Diet Look Like?
The primary difference between a paleo vegan diet and a vegan lifestyle in general is the number of different food products restricted. Few people would argue that going vegan alone makes you healthier. For example, potato chips fried in vegetable oil are technically vegan. However, too many of those will pack on extra pounds, damage your tooth enamel and destroy your arteries from all the excess sodium.Â The paleo part of this diet aims to mediate this by eliminating processed and fast food that are associated with a wide range of health issues. The challenge with this added element arises, however, when we consider how we would get adequate protein. Typically, healthy vegans derive their protein from legumes and grains. However, the paleo diet restricts the intake of both of these food groups. Eliminate these foods, and pegans need to derive much of their protein from nuts and protein supplements. Some not-so-strict pegans will allow ancient grains like quinoa and amaranth. That’s still really limited. While I love nuts, they aren’t a super efficient way to get a lot of protein without also simultaneously getting a lot of calories. Can it be done? Yes. But you will be restricted.The typical pegan diet includes the following foods:
Lots of plants, such as whole fruits and non-starchy vegetables
Seeds (avoid processed seed oils)
Olives and avocado, including cold-pressed olive and avocado oil
Omega-3s, especially if they come from low-mercury algae
Coconut, including unrefined coconut oil
Nuts (except peanuts)
Some legumes, like lentils, black beans, pinto beans and chickpeas
Some whole grains, like quinoa, millet, oats, teff, black rice and amaranth
Foods to avoid if you’re eating paleo-vegan are:
Refined oils such as sunflower, corn and canola oil
Food additives such as preservatives, colorings and flavorings
All forms of sugar
Grains that contain gluten
Gluten-free grains (small amounts may be occasionally permitted)
Dairy like yogurt, cow’s milk and cheese
Can the Paleo Diet Help You Lose Weight?
Written by Ryan Raman, MS, RD The paleo diet consists of whole, unprocessed foods. This article explains how a paleo diet can help you lose weight and improve your health.
Written by Alina Petre, MS, RD (NL) A vegan diet has some impressive effects on your health. Here are 6 science-based health benefits you may experience by eating vegan.
What Is the Pegan Diet?
Paleo-veganism, termed “pegan” by New York Times best-selling author Dr. Mark Hyman, encompasses more than a diet, although that’s what many people focus on when they’re new to the concept. It combines elements of plant-based eating and vegan lifestyle with the low-carb, high-protein aims of the paleo diet. It helps to know a bit about each of the two meal plans that blend to create this one. In veganism , people refuse to consume any animal products. This abstinence often extends beyond their diet into the clothes they wear and other items they buy. Purist vegans, for example, would no more wear a leather vest than they would eat a hamburger. Because they do not eat animal products, they typically get their protein from sources such as beans and legumes. Some vegans rely on protein powder for an additional boost of this macronutrient. Various studies have shown that veganism done right has the potential to reduce risk of heart disease, lower A1C levels to manage diabetes, promote weight loss and lower the risk of colon cancer. You all know that while I myself am not vegan, I’m a big fan of eating more plant-based.The paleo diet , on the other hand, seeks to mimic the eating patterns of our pre-agricultural ancestors. It relies heavily on fresh fruits and vegetables to make up the majority of one’s diet. It also focuses on consuming high amounts of protein and natural fats. The diet doesn’t require participants to give up the kind of saturated fat they find in animal foods. It does require them to cut out harmful trans fats often found in processed foods, however. Some studies have shown that the benefits of the paleo diet include reduced insulin resistance, weight loss, reduction in waist circumference, higher glucose tolerance and more, though it is difficult to tease apart whether it is the removal of highly processed foods or something specific about this lifestyle that results in this outcome.
Vegan Supplements: Which Ones Do You Need?
Vitamin B12 is the holy grail of vegan supplements as it’s one of the most difficult vitamins to source naturally in the diet. It’s produced by bacteria in soil around plants, which are then consumed by animals. Some animals and humans can produce vitamin b12 in the gut, however humans can’t absorb it effectively as it’s produced after the small intestine where absorption primarily takes place.
Vitamin B12 is a crucial micronutrient to include in the diet because it plays an important role in a wide range of functions in the body, including the formation of red bloods cells, DNA synthesis, and neurological function. Deficiency of vitamin B12 results in the body not being able to carry out these important functions correctly. For example, vitamin B12 deficiency can cause anaemia, where the body produces abnormally large red blood cells that can no longer function properly.
For vegans and vegetarians, it’s difficult to consume enough vitamin B12 in the diet as there are few plant-based sources. To avoid deficiency, it’s important that anyone following a plant-based diet takes a daily vitamin B12 supplement or consumes foods fortified with the essential vitamin.
Vitamin D is an essential vitamin needed to support the absorption of other important micronutrients including calcium, magnesium, and phosphate. This means deficiency in this vitamin can lead to deficiency in other micronutrients that the body depends on. For example, calcium and magnesium contribute to normal muscle function as well as keeping your teeth and bones healthy.
Vitamin D is also known as “the sunshine vitamin” because it is most commonly produced after exposure to the sun. Most natural food sources don’t contain enough vitamin D to meet the daily recommended requirements without eating very large quantities which is impractical. Some plant-based foods such as mushrooms contain vitamin D, however the best way to ensure you’re getting enough is to take a daily vitamin D supplement. This is especially useful for those who can’t be exposed to sun daily, either due to their lifestyle or where they live.
Iron is important for your health because it plays a role in normal functioning of the immune system and helps to reduce tiredness and fatigue. Iron deficiency, the most common nutritional deficiency in the world, can result in a form of anaemia where the body can’t produce enough red blood cells or haemoglobin (the molecule responsible for transporting oxygen around the body).
Iron is commonly found in animal-based products such as red meat, chicken and fish, meaning vegan and vegetarian diets need to make sure they are consuming plant-based foods that contain enough iron to meet the recommended daily intake. Plant-based sources of iron include some leafy vegetables and peas; however, an iron supplement makes it extremely easy to provide your body with all the iron it needs.
Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA) and include the highly researched fatty acids alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Whilst the body can convert ALA into EPA and DHA, the rate is very limited meaning the most effective way to increase fatty acid levels is through food or supplements. EPA and DHA are an important part of a balanced diet as the contribute to the normal function of the heart, help to maintain normal blood pressure and triglyceride levels. As well as supporting cardiovascular health, fatty acids including DHA have benefits associated with brain health and normal vision – so they’re not one to miss out on!
Omega-3s are especially important for vegans as the most commonly available source is in fish, fish oils, and krill oils. There exist some plant-based sources of omega-3 fatty acids – for example, ALA can be found in plant oils such as flaxseed, soybean, and canola oils. As the demand for vegan products increases, vegan omega supplements such as our Vegan Omega capsules have become available which take advantage of the fact that omega-3 fatty acids are originally made by microalgae, not fish. These supplements are a great way to ensure this important nutrient isn’t forgotten about in your diet.
Calcium is another vital nutrient that some vegans may be lacking. It plays an important role in bone and teeth formation, muscle function, and heart health.
According to research from 2014, calcium levels are lowest in vegans, compared with omnivores and vegetarians.
The following plant sources are rich in calcium:
- dark, leafy greens, such as mustard greens, bok choy, and watercress
- legumes, such as chickpeas
- fortified foods, which include many types of plant-based milk
If a person is not getting enough calcium from these foods, they should consider supplementation. Calcium typically comes in both capsule and powder form. Taking vitamin D alongside calcium may help boost its absorption.
Vitamin K helps with blood clotting and wound healing. There are two types of vitamin K: vitamin K-1 and vitamin K-2.
Vitamin K-1 occurs naturally in many plants, especially dark, leafy greens.
Vitamin K-2 is present in some dairy products and egg yolks. As vegans do not eat dairy or eggs, they should focus on consuming the other source of vitamin K-2, which is fermented foods.
Examples of vegan fermented foods that may contain vitamin K-2 include:
- raw sauerkraut
- natto, a fermented soybean dish
- unpasteurized kombucha
- vegan kimchi
- plant-based kefir
It is unlikely that a vegan will be deficient in vitamin K, given that gut bacteria can turn vitamin K-1 into vitamin K-2.
However, some people may wish to supplement their diet with K-2. Taking a vegan probiotic supplement may also help the gut process vitamin K.
Zinc is another important compound for metabolism and the immune system. There are a few plant-based sources of zinc. However, plant compounds called phytates, which occur in many legumes and cereals, impair the absorption of zinc.
While not all vegans have low zinc intake, a 2013 systematic review and meta-analysis noted that vegans and vegetarians tend to have lower overall zinc levels.
Iodine is necessary for a healthy thyroid gland. It is present in small amounts in plants depending on the soil in which they grew. Seaweed also contains iodine.
Vegans who eat edible seaweed a few times a week, such as in sushi, should meet their necessary iodine intake.
Iodized salt is also common in many regions, so people can get enough iodine from the salt present in home-cooked meals.
People who are concerned about their iodine intake should speak to a doctor about taking a supplement.
High Protein Vegetarian Recipes
Easy Baked Avocado and Egg Recipe
This recipe is perfect for those rushed mornings.
1 organic avocado, halved with pit removed
Favorite seasoning, I use Fajita seasoning
Preheat the oven to 425ºF.
Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
Place the avocados, fleshy side up, in a baking pan. Crack some salt into each hole.
Whisk the egg in a bowl, divide it between the avocado holes. Sprinkle with salt, pepper, and the seasoning of your choice.
Bake for 16-18 minutes, until the egg, has fully set. Eat with a spoon and enjoy!
Little Green Goddess Soup
1 Tablespoon of Coconut Oil
1 Large White Onion
2 Cloves of Garlic
1 & 1/2 Teaspoons of Cumin
Pinch of Coarse Salt
350g of Broccoli
100g of Kale
100g of Spinach
1L of Veg/Chicken Stock
200ml of Coconut Milk
Topping: Tahini, Coconut Milk, Toasted Nuts & Seeds
Sometimes you just need a bowl of green goodness to get you glowing from the inside out. This soup is amazing, in every sense. It’s incredibly nutritious, bursting with vitamins, fibre, iron, magnesium and antioxidants and it tastes sensational. It’s also remarkably easy to make. Add even more flavour and a little crunch by sprinkling on some toasted nuts and seeds and a drizzle of runny tahini!
Dice the onion and mince the garlic. Add a tablespoon of coconut oil to a large pot on medium heat and add in the garlic and onion. Sprinkle in the cumin and a good pinch of coarse salt and stir well. Pop the lid on and let the onions soften for about 3 minutes.
Chop the broccoli into florets and remove the stalks from the kale. Add the broccoli, spinach and kale to the pot and toss everything. Pour in the stock and stir. Adjust the heat to allow it to come to a simmer and then pop the lid on. Leave it to simmer for about 10-15 minutes, until the broccoli is tender. Don’t worry if the stock doesn’t cover all of the veg.
When the broccoli is tender, transfer the contents of the pot to your blender (you may need to do this in batches) and blend until smooth.
Return the soup to the pot, on low-medium heat and stir in the coconut milk.
Toast your nuts and seeds in a pan on medium heat until crisp.
When the soup is heated through, serve with a drizzle of tahini and the toasted nuts. I like to add another drizzle of cool coconut milk, to