The Pros and Cons of Going Pegan

Guest post by Camile Sardina

You can have your greens and eat bacon too.

The lifestyles of two “foodemies” have joined in matrimony.

Welcome the pegan diet, a mesh between the plant-based eats of the vegan diet and

the meat-filled options of the paleo diet.


The Pros and Cons of Going Pegan


While both diets eliminate dairy and integrate healthy portions of fruits and vegetables, it is

meat consumption that separates the vegans (meat-free eaters) and the paleos (meat eaters),

along with healthy carb consumption, which only has a place in the vegan diet.

Paleo poo-pooed carbs.

I guess it was hard for cave-men to get their hands on grains.


The Pros and Cons of Going Pegan


Now with a mediation between the two, health seekers can have their plants and add bacon with

it too, with 75% of the pegan diet being plant-based foods, and 25% being high-quality animal meats

(lean beef is best, turkey even better).
The Pros and Cons of Going Pegan

So when you think about it, pegan eating is just a super planted-up paleo diet, and because pegan is such

a new term, health experts and paleos alike are asking themselves:

“Have I been pegan this whole time?

Is this just a regular American diet or at least what the American diet should be?”

The Pros and Cons of Going Pegan

Holistic Health Counselor Cindy Kasindorf, founder of Joni Juice, said:

“Interestingly enough, I lived by the pegan diet before even knowing that there was a title to this method of eating. Many studies have shown that we are much better off eating mostly a plant based diet and eliminating dairy, soy, sugar and processed foods. With a pegan diet, you are eating 75% plant food and there is also room for high quality lean animal protein and healthy fats such as avocado and olive oil. Some of us do best when having some high quality animal protein in our diet. Filling your plate with mostly vegetables and a smaller portion of lean animal protein is a great way to combine food so that it is easily digested and provides both the macro and micro nutrients. It also allows for a diet which is less restrictive so that there are more options and it is easier to stick with it.”

Paleo of ten years, Michael Murdock, founder of new social activities app, Neibr, joined in:

“My diet for the past decade could be classified as pegan or paleo-ish. Everyone I’ve ever met doing the paleo diet does it a little differently. It’s all about finding the right mix of protein sources and veggies and fruits that you enjoy and make your body feel at its best.”

So what are the pros and cons of going pegan?


The Pros and Cons of Going Pegan



“The pegan diet raises your metabolism”


It’s the season of wearing less clothing so a diet that boosts your metabolism will, at the very least,

be considered an option by those who want to be (and look) healthier.

 NYC Physical Therapist Karena Wu, owner of ActiveCare Physical Therapy helps keep

everyone from professional athletes to the average gym goer in shape. She says:

“Eating pegan will help with becoming healthier and more fit because of the lack of ingredients that retain water and ideally because you are enjoying the list of items with minimal flavor additives. It should kick up the metabolism and reduce water and true fat. The diet should also stimulate the digestive and cellular systems more because of the processing required in digestion and bowel movements, from the increase in fiber and energy, from the true, healthy, whole foods that nourish the system.”


The Pros and Cons of Going Pegan



“The pegan diet gets rid of those last, stubborn pounds”


NYC Chef Mark Bailey is used to cooking for others in his private Chef business.

When he noticed some clients requesting a pegan menu he decided he would give the diet a shot himself

to loose the last few pounds he was trying to kick.

Guess what?

It was a success:

“I integrated lots of broccoli, green beans and asparagus into my pegan diet. These veggies compliment meat very well and are quite filling,” said Chef Bailey. “For the meats, I ate fish, chicken and turkey because they can be prepared quickly and are lighter than say beef or pork.”

Lime and tequila shrimp/chicken kabobs, veggie frittata and fajita lettuce wraps are Chef Bailey’s

go-to pegan dishes.

The Pros and Cons of Going Pegan

“The pegan diet might be healthier than eating vegan or paleo”


When asked which diet reigns supreme, between paleo, vegan and pegan, NYC Gastroenterologist

Dr. Prem Chattoo of Hudson River Gastroenterology says pegan.

He has even recommended the diet to several patients:

“Choosing between paleo, vegan or pegan, pegan is the best diet of choice because having fruits and vegetables as 75% of your daily food intake is likely to reduce the daily caloric intake for many of us, and the pegan diet integrates a wonderful balance between meat, fruits and veggies. It is worth trying.”

For lunch, Dr. Chattoo enjoys a kale salad with vegan green goddess dressing and blood orange – topped with a 4 oz. piece of broiled salmon.


The Pros and Cons of Going Pegan



“The pegan diet is more respected than the paleo diet, but it’s still not vegan”


NYC Vegan Pioneer and Restauranteur Pamela Elizabeth, owner of NYC’s Blossom Du Jour

and Blossom on Columbus (among other restaurants that carry the Blossom name), shared some of

her thoughts on the pegan diet:

“I wish the pegan diet did not promote meat consumption and did promote the importance of eating healthy carbs. On another note, encouraging people to eliminate dairy from their diet, and promoting the intake of large amounts of vegetables daily is absolutely beneficial. I still stand by the vegan diet 100% though. It isn’t only good for the body, it’s good for the planet and for farm animals.”

The Pros and Cons of Going Pegan

“Missing dairy”


Going Pegan means giving up dairy.

Many would argue that would mean a lack of calcium and a lack of some of America’s favorite

sweet treats including our favorite frozen yogurt.

Enter 16 Handles CE-Yo Solomon Choi.

Choi says:

“This is one of the reasons they are now catering to those who want to eat dairy and those who don’t. They always have two dairy-free options on tap and are even working on new flavors like Strawberry Lemonade Sorbet and a Yo Soy Chocolate flavor, both 100% dairy-free (available late summer/early Fall). The point is you can still get your fro yo on whether you are pegan, paleo or vegan. Whew!”

Now if you’re convinced that the pegan diet is for you, here is a healthy, delicious dish

you can try at home.

The Pros and Cons of Going Pegan

Lime & Tequila Shrimp Kabobs

Chef Mark Bailey




1-2 lb. large shrimps, deveined

2 cups pineapple chunks, chopped in 1 inch cubes



1/2 cup fresh squeezed lime juice

2 tablespoons tequila

1 clove garlic, minced

1 teaspoon Tabasco sauce

1/4 cup chopped fresh coriander or cilantro

1/2 cup olive oil

Salt and pepper to taste



Pre-soak skewers in water 5-6 hours prior to skewering.*

Skewer shrimps and pineapple.

Set aside.

Combine all marinade ingredients in a small bowl and mix well.

Preheat grill to medium-high heat.

Brush grates with olive oil.

Transfer skewers to grill and cook until shrimps are cooked and pineapple begins

to caramelize.

Brush kabobs with marinade repeatedly until cooked.

Serve warm.


About the author:
Camile Sardina is a publicist, freelance writer and lifestyle lover living NYC. Follow her on Twitter @CamileSardina or Instagram @sardinac.


What type of diet do you currently follow?

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The Pros and Cons of Going Pegan