Start the Pegan Lifestyle Diet

april with veggies and fruit 9

Why Should I Consider going Pegan?

As many of us watched, Dr. Mark Hyman appeared on Doctor Oz today and explained the benefits of living a Pegan Diet. Why should you consider living a Pegan lifestyle? It’s simple. To decrease inflammation in your body and ultimately live a longer life.

Chronic inflammation is the long-term low-grade inflammatory activity that may be responsible for the disease that ultimately ends you life.  Chronic inflammation has been linked to arthritis, heart disease, stroke,  Alzheimer’s, asthma, high blood pressure, bowel disease, cancer, and practically every other fatal disease or condition.  Most disease processes that could end your life will have their origins from a chronic inflammation condition.

What can I Eat?

The Pegan diet can help protect your body from inflammation. It removes dairy, added sugars, processed foods, gluten, refined oils and most meat from the diet and replaces it with healthy foods such as nuts, seeds, fruits, vegetables, etc. For a more complete Pegan Foods List, click here.

As a Registered Dietitian I admit that following a Pegan Diet would not be easy without nutrition guidance, meal planning and ongoing support.  I devote my nutrition practice to helping people all over the world live healthier, longer, happier lives through food. Some of my favorite Pegan recipes include Skinny Shrimp Scampi with Zucchini Noodles, Sweet Potato Enchiladas and Loaded Sweet Potatoes.


How Can I get Started?

Starting a new lifestyle diet takes planning and dedication.  You wouldn’t want to get stuck at a restaurant, and not know what or how to order! In addition, as this diet eliminates major food groups such as dairy, seeking the help of a Registered Dietitian can help ensure you are eating a balanced intake with a complete nutrient profile.

A healthy breakfast would include: sweet potatoes, eggs, sauteed kale and other greens cooked in olive oil

Lunch might include: 1/2 cup black beans, 3 ounces chicken, lettuce, onion, tomatoes and guacamole

And last dinner might look like: 4 ounces wild salmon with mixed greens, homemade dressing with avocado oil and fresh herbs.

Snacks include nuts and seeds, fruits, vegetables



13 Best Pegan Recipes

Pegan Foods List

13 Best Pegan Zoodle Recipes

Pegan Recipes

5 Best Pegan Protein Bars

My 20 Favorite Pegan Snacks


  1. Mary on June 12, 2015 at 11:30 pm

    Hello April!

    I am so happy I found your website – it’s awesome! I’ve been looking for some guidelines on how one would adopt a Pegan diet after hearing Dr. Mark Hyman speak about it in an interview. I really agree that it makes more sense to eat this way than traditional Paleo.

    I am, however, confused about the ratios of fat/protein/carbs I should be aiming for in order to lose weight. I quite overweight – probably actually classified as obese – and have been using MyFitnessPal to track macros and calories on a daily basis, but there is so much conflicting information out there that I am not sure what healthy percentages would be recommended in these areas.

    I would really appreciate your feedback on macronutrient ratios on a Pegan plan.

    Thanks in advance for any help you can give me!


    • A4april on June 24, 2015 at 7:17 pm

      Hi Mary! Thank you for stopping by :)
      As far as macro-nutrients, I generally recommend the following:
      50% carbs
      20% protein
      30% fat
      Loire deficit: 500 calories below your Basal Metabolic Rate

      This will help your body efficiently burn calories and metabolize fat! If you are interested in setting up a virtual appointment via Skype, I can prepare a personalized meal plan for you to follow!
      xo April

      • RLobato on February 18, 2016 at 6:29 am

        Here’s what I like best about the paleo diet It emulates what our hnteur-gatherer ancestors ate — a high-protein, high-fruit and veggie diet with moderate amounts of fat, but with high quantities of healthful omega-3 and monounsaturated fats. This is one of the best ways to lose weight because you do not feel hungry all throughout your diet and then become inclined to binge eat and gain all the weight again after the diet.

        • A4april on March 24, 2016 at 8:50 pm

          Thank you for your comment. I am glad you like this Lifestyle diet!

  2. Mikela on July 25, 2015 at 10:46 am

    Hi April! I’m not sure if I can eat those foods if going Pegan: kamut, oats and tapioca?

    Do you have any recipe on how to make a substitute bread? Maybe with almond flour, do you think it would taste good?

    Thanks, I adore your site. And you are a (paleo) sweetheart :)


    • A4april on July 30, 2015 at 5:15 pm

      Kamut is wheat and is not allowed on the pegan diet. Oats are ok in moderation, 1/2 cup serving, but purchase the gluten free ones! Tapioca is ok! I do not have recipes for bread, however I do enjoy using coconut flour and almond flour in recipes so I’m sure there would be some good recipes out on the web.
      I appreciate your feedback :)

  3. ro89 on November 7, 2015 at 10:42 am

    Thanks for finally talking about >Start the Pegan Lifestyle Diet <Loved it!

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