Paleo Vegan, also known as a pegan diet, is a plant-based food that does not contain any type of dairy or animal product.
Although paleo and vegan are very different from each other, Paleo (includes meat) is inspired mainly by the hunter-gatherer ancestral diet, whereas the Vegan diet is all about plants.
The name is quite confusing as it suggests that a paleo vegan diet consists of a combination of plant and animal products. Well, the truth is that it focuses only on plant-based products and ensures that the dietary food items offer equivalent amounts of daily nutrients that you get from animal products.
A major reason to adopt the paleo vegan diet is to increase your vegetable, organic and fresh food intake. There are many benefits of the pegan diet. Let’s discuss the diet in more detail.
An Overview of Paleo Diet
The Paleo diet consists of great quantities of unprocessed meat, nuts, fruits, and vegetables. The purpose of eating a paleo diet is to recreate old and pure, ancestral food habits. It strictly prohibits processed foods. The Paleo diet does not contain any type of trans fat (like fried foods), artificial sweeteners, salt, and added sugars. The other off-limit foods include grains (like rice pasta), dairy products (like milk & curd), and legumes.
Benefits of Paleo Diet
Paleo diet can help in improving overall health. Its benefits are :
- The diet can help in weight loss as it does not contain processed food items and also fewer carbohydrates. This amazing diet helps boost your energy levels by avoiding the sugar crash, which is a sudden decrease in energy levels after the body consumes more sugar than it is used to and the body produces an excess amount of insulin to try to keep the energy consistent.
- The paleo diet helps in improving cholesterol levels and heart health.
- It is a low-carb diet that can also help in reducing the chances of inflammation and the risk of heart diseases.
Why should you follow a Paleo Vegan diet?
A paleo diet consists of fish, egg, meat, whereas a vegan diet does not include any dairy products or animals but only plant-based foods. Both of these diets are pretty good on their own, but both have some loopholes. Following these diets individually can result in a lack of other essential nutrients in the body, which makes them unbalanced diets, resulting in nutritional deficiencies.
What are those? Well..
A vegan-only diet or a paleo-only diet can result in a deficiency of nutrients like vitamin B, Amino acids, and proteins. The paleo vegan diet, which is a mix of both these diets, was formed to resolve this issue. The diet includes some of the grains that are high in nutrition value and protein, such as amaranth, quinoa, buckwheat, etc.
The paleo Vegan diet ensures that the body gets its daily recommended nutrient intake and does not put the body under any digestive stress. (Remember: A vegan diet is different than a paleo diet in the sense that it consists of lesser animal products as compared to a paleo diet).
Vegan paleo meal plan
A vegan paleo meal plan combines food items like fruits, vegetables, and protein foods like nuts, seeds, and legumes. Most people integrate a vegan paleo diet in their morning meals because it is believed to be a healthy breakfast option that boosts energy levels. It can also be taken for lunch that could help strengthen your body for the rest of the day. However, if you plan to eat a vegan paleo diet meal for dinner, it is advised to cut down on the proportion.
Following is a list of exact foods that should be included in your breakfast, lunch, and dinner as part of your paleo vegan diet:
Breakfast is the most essential meal of the day. It keeps us healthy by providing vital nutrients and vitamins to the body. It also boosts energy by replenishing the glucose supply.
A healthy, energizing breakfast puts you in a good mood and increases your capacity to perform day-to-day activities. The vegan paleo breakfast includes fresh veggies or fruits in your breakfast. You could plan your breakfast using a recipe for tacos (avoid using tortilla) or a bowl of crunchy granola (without grains).
Even if you had a heavy breakfast, you should never completely skip lunch. Lunch gives us our bodies a break and a dose of energy during a workday and is important for nourishing our brain. Many people skip their meals to lose weight, which is very unhealthy and does not help you achieve your goals in the long run. The paleo vegan diet is very effective in this sense and can also help in weight loss. For lunch, you could have a vegan caesar salad (with creamy cashews), which is light on the tummy and is yet, completely satisfying. You could also go for earthly beets with pistachio toppings and slices of tangy oranges for another fulfilling meal.
It is very important to have your dinner at least two hours before you sleep. You can not have a good quality sleep if you just had dinner before going to bed. As we all know that our digestion is pretty slowed down at night, you should always have a healthy and low-carb dinner. For a paleo vegan dinner meal, you could have a parsnip with baked Brussel sprouts (toppings with pomegranates and toasted walnuts), or you can also have sweet potatoes filled with coconut yogurt and sesame-lime slaw.
Examples of paleo vegan diet
- Starchy Veg+Fruit: Blueberries, Strawberries, Avocados, Apple, Banana, Oranges, Pears, Sweet potatoes, Yams, Turnips, Potatoes, etc.
- Non-Starchy Veg+Leafy greens: Onion, Tomato, Kale, Carrot, Peppers, Broccoli, etc.
- Fat: Coconut oil, Olive oil, Avocado oil, Almond oil, etc.
- Protein (seeds and nuts): Walnuts, Hazelnuts, Pumpkin seeds, Sunflower seeds, Almonds, Macadamia nuts, etc.
If you want to have a balanced diet, you shouldn’t consider taking only paleo food or just vegan food. You must decide to include a paleo vegan diet in your meals for the betterment of your entire health. The pegan diet covers almost every essential nutrient that the body requires and reduces the chance of nutritional deficiencies.
If you have any concerns or queries regarding the diet, feel free to ask us!