Looking for an easy way to work pegan diet principles into your everyday eating routine?
We can help! The pegan diet is all about eating foods that are fresh, colorful, and sustainable. And opting to “go pegan” will benefit you so much in your long-term health goals.
But to make a successful go at peganism, you need some go-to recipes to fall back on. We’ve compiled this list of easy-to-make, staple food recipes that you’ll love to make over and over again!
Check out our top 5 go-to pegan diet recipes.
The Basic Elements of the Pegan Diet
What is a pegan diet? Well, we wrote that whole post on it but, if you missed it, we wouldn’t want you out of the loop.
The pegan diet combines the best elements of the paleo diet and veganism. You probably already know the basic principles behind this incredibly healthy diet. But let’s do a quick review.
Don’t Fear the Meat
Don’t be afraid to eat meat. High-quality meat has so many good nutrients for our bodies. From healthy fats to omega-3s, meats should be a staple in your meals.
But not all meat is created equal. Make sure your meat is grass-fed, organic, and cage-free. Also, don’t fill your plate up with it. Meat should comprise about ¼ of your plate with the rest dedicated to fruits and veggies.
Eat Plants
All varieties of fruits and veggies are okay in a pegan diet meal. But beware. There are a few plants that you should eat only in moderation, if at all. This includes:
- Potatoes
- Rice
- Wheat
- Corn
- Beans
These foods are okay in moderation, but they can cause inflammation and gut health issues. So avoid them when you can.
Eat Healthy Fats
Choose foods that are high in omega-3 fatty acids like nuts, seeds, and fish. Stick to monounsaturated and polyunsaturated fats like avocados and olive oil.
Go Easy on Dairy & Sugar
Too much dairy and sugar cause inflammation. It’s best to avoid them when you can.
If you do plan to eat dairy (and we do have one recipe here that calls for a little bit of cheese), stick to grass-fed, organic dairy products. And preferably those made from goat’s milk instead of cow’s milk.
1. Cauliflower Pizza Crust
Ah, the wonders of cauliflower! Really though, cauliflower is an amazing little food because of what you can do with it. Although it doesn’t fall into the “colorful” category of fruits and veggies, it still has plenty of nutritious stuff in it.
Check out our favorite cauliflower pizza recipe here. When you’re done cooking this, you won’t be able to tell the difference between it and a thin-crust pizza. Top it with a ton of roasted veggies and a homemade marinara sauce.
Now, this recipe does have a bit of cheese included in it. And that’s used to bind the grated cauliflower together and make it a nice, solid base for pizza. You could take the cheese out, but you might have a more crumbly crust.
We suggest you use Pecorino Romano cheese instead of parmesan or Italian blend. It’s made from sheep’s milk. You’ll get that same, sharp flavor without the cow’s milk.
2. Veggie Egg Scramble
Making the perfect veggie egg scramble is as simple as throwing together whatever you have in your fridge. It’s tempting to add cheese to this one too but avoid the temptation. You’ll find that it’s just as good without the dairy.
We like The Primal Palate’s version of an egg scramble. It’s got it all, good fats, high-quality eggs, and lots of colorful veggies. Mix yours up with different veggies and spices to add variety to your meals.
And don’t eat this only for breakfast. It makes for an easy pegan dinner too!
3. Sweet Potato Fries
Ready to get addicted? It’s hard to give up certain foods for the sake of health. And if you’re like us, fries are one of those foods.
But the good news is that you can substitute sweet potato fries instead. Not only will they satisfy your craving for fries, but they’ll also give your sweet tooth a little something too. This recipe from Gimme Some Oven even gives you all the tips on getting crispy baked sweet potato fries.
The best part of this recipe is the spices. Garlic powder and paprika add a little something special to these taters. But you can use whatever spices you like. Mix it up to keep your tastebuds hopping!
4. The Perfect Grilled Grass-Fed Steak
You can’t go wrong with steak. And it’s seriously one of the easiest recipes on our list. It takes some practice to master the art of grilling a steak. But trust us, it’s worth it when you can enjoy grilled steak as one of your go-to pegan diet dinner recipes.
Always choose grass-fed beef and go for whatever cut of steak you like. There are a ton of options for how you season your meat. And the best part is that you can change up your rub or marinade to go with almost any veggie plate (remember, the meat should only be about ¼ of your meal).
We defer to the experts when it comes to steak. Check out Bobby Flay’s perfectly grilled steak recipe for the ultimate steak dinner.
5. AvoToast! The Pegan Version
What recipe list for AvoToasted would be complete without avo-toast! Bread is one of those food items that’s hard to give up entirely. Fortunately, there are ways to make bread that’s just as delicious as regular toasting bread, without the grains.
We like this recipe from Paleo Running Momma. It’s the fluffiest and lightest version we’ve found. And she did the legwork to make it as “bread-like” as she could.
Warning, this recipe takes a few more ingredients, more time, and more prep work than the rest of the recipes on this list. But if you’re craving bread, this is a great alternative that sticks to a pegan 365 meal plan.
Make this bread in bigger batches and freeze it for later use. When you’re ready for avo-toast, thaw out a piece, toast it just right, and spread it with some delicious avocado. You’ll have the perfect pegan version of avo toast!
Pegan Diet Recipes You’ll Love to Eat on Repeat!
Did you enjoy our go-to pegan diet recipes? They make for easy meals that you’ll love to have on hand when you can’t think of what to make for supper.
Use these recipes as bases for planning your meals. Make cauliflower pizza crust and pegan bread in bulk and freeze them for later use. Experiment with different spices and toppings to change things up. That way you’ll always have something new and fresh to feed to your family.
And let us know what some of your favorite pegan meals are in the comments section. We love to hear your input!
