Pegan meal plan for high protein
Listonic team
Updated on Nov 27, 2024
If you're looking to up your protein intake, the pegan meal plan for high protein is designed to help. By combining nutrient-rich plant and animal sources, this plan ensures you get all the essential proteins your body needs. It’s perfect for those who want to maintain muscle while following a pegan diet.
Meal plan grocery list
Meats
Chicken thighs
Salmon
Turkey breast
Beef steak
Tuna
Sardines
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Fish & seafood
Salmon
Tuna
Sardines
Plant based
Hemp seeds
Flaxseeds
Almond butter
Chia seeds
Quinoa
Brown rice
Walnuts
Cashews
Fresh grocery
Spinach
Broccoli
Kale
Sweet potatoes
Blueberries
Avocados
Garlic
Onions
Blackberries
Green beans
Brussels sprouts
Peas
Lemons
Spices & sauces
Olive oil
Coconut oil
Meal plan overview
The pegan meal plan for high protein is designed for those who need more protein in their diet, such as athletes or anyone looking to build muscle. It carefully incorporates high-protein plant and animal foods while maintaining the principles of both paleo and vegan diets.
This diet ensures adequate protein intake for muscle repair and growth, making it ideal for post-workout recovery.
Foods to eat
Quality Meat Cuts: Grass-fed beef and organ meats, high in protein and nutrients.
Fish: Salmon, mackerel, and tuna, rich in omega-3 fatty acids and protein.
Eggs: A complete protein source that's versatile in meals.
Plant Proteins: Quinoa and hemp seeds, which are among the few plant proteins containing all essential amino acids.
Nuts and Nut Butters: Almonds, cashews, and natural peanut butter for snacks and added protein in meals.
✅Tip
Foods not to eat
Refined Carbs: White bread and pasta, which offer little protein and can disrupt blood sugar levels.
Sugary Cereals: High-sugar breakfast options that lack substantial protein.
Processed Vegan Meats: Often low in protein and high in additives.
Full-Fat Dairy: Such as whole milk and cream, which can be high in fat with less emphasis on protein.
Deep-Fried Vegetables: Which lose nutritional value and are high in unhealthy fats.
Read more about key products
Main benefits
Rich in both plant and animal-based proteins, the pegan meal plan for high protein is designed to support muscle repair and growth. It’s ideal for anyone looking to enhance their fitness regime, ensuring optimal nutrient uptake and muscle recovery.
Recommended nutrient breakdown
Protein: 25%
Fat: 35%
Carbs: 30%
Fiber: 5%
Other: 5%
How to budget on this meal plan
Purchasing whole cuts of meat and portioning them at home can be more economical than buying pre-cut options. Utilize eggs and cottage cheese for inexpensive but high-quality protein sources that fit well within the dietary guidelines.
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Extra tips
High-protein snack ideas for the pegan diet include:
- Hard-boiled eggs seasoned with turmeric and black pepper
- Pumpkin seeds roasted with sea salt
- A smoothie with spinach, protein powder, and almond milk
- Sliced turkey or chicken breast wraps with lettuce
- Cottage cheese topped with flaxseeds and blackberries
For those on a high protein regimen, incorporating protein shakes or smoothies made with plant-based milk can effectively supplement your protein intake. Beverages like unsweetened almond milk or coconut water can also be great post-workout options to help with muscle recovery and hydration.
On the pegan meal plan for high protein, it is crucial to diversify your protein sources to cover all essential amino acids; this means combining different types of protein-rich foods like grass-fed beef, wild-caught fish, and legumes, and pairing them with nutrient-dense vegetables and seeds for optimal health benefits.
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt mixed with flaxseeds, blueberries, and a drizzle of almond butter
- Lunch:Grilled chicken thighs served with a broccoli and spinach salad, topped with olive oil and lemon dressing
- Dinner:Beef steak with sautéed kale and sweet potatoes
- Snack:A handful of almonds and a few blackberries
Day 2
- Breakfast:Scrambled eggs with chopped kale, garlic, and onions
- Lunch:Salmon salad with avocado, walnuts, and mixed greens dressed with olive oil
- Dinner:Turkey breast roasted with brussels sprouts and carrots
- Snack:Cottage cheese with sliced peaches and chia seeds
Day 3
- Breakfast:Omelet made with eggs, spinach, and mushrooms, served with a side of avocado
- Lunch:Beef steak strips stir-fried with broccoli, bell peppers, and onions
- Dinner:Baked tuna with a side salad of arugula, sweet potatoes, and a lemon olive oil dressing
- Snack:A handful of cashews and a small bowl of blueberries
Day 4
- Breakfast:Smoothie made with almond milk, spinach, banana, and hemp seeds
- Lunch:Grilled sardines served over a bed of mixed greens with garlic and olive oil
- Dinner:Chicken thighs cooked in coconut oil with asparagus and quinoa
- Snack:Greek yogurt topped with sliced almonds and blackberries
Day 5
- Breakfast:Cottage cheese with sliced strawberries and flaxseeds
- Lunch:Salmon grilled with a side of sautéed spinach and broccoli
- Dinner:Turkey breast roasted with brussels sprouts and sweet potatoes
- Snack:A few walnuts and a handful of green beans
Day 6
- Breakfast:Eggs scrambled with broccoli, onions, and bell peppers
- Lunch:Chicken salad with kale, avocado, and pumpkin seeds, dressed with lemon juice and olive oil
- Dinner:Grilled beef steak with roasted garlic sweet potatoes and a side of peas
- Snack:Almond butter on celery sticks
Day 7
- Breakfast:Greek yogurt with chopped nuts (almonds, cashews) and a sprinkle of chia seeds
- Lunch:Grilled tuna steak with a quinoa and cucumber salad
- Dinner:Pork loin roasted with carrots and brussels sprouts
- Snack:Hard-boiled eggs and a few slices of avocado
Want to learn more?
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