Meal plan grocery list
Bell peppers
Sardines
Pumpkin seeds
Almond milk
Pears
Chia seeds
Cucumbers
Garlic
Lemons
Spinach
Almonds
Avocado
Carrots
Strawberries
Coconut oil
Quinoa
Eggs
Cauliflower
Apples
Chicken breast
Sweet potatoes
Olive oil
Turkey breast
Oranges
Asparagus
Zucchini
Tomatoes
Raspberries
Swiss chard
Sunflower seeds
Kiwi
Peaches
Celery
Meal plan overview
The pegan meal plan for women addresses the unique dietary requirements of women, such as iron, calcium, and hormone balance. It combines the best of paleo and vegan to support women’s health comprehensively.
This plan ensures that all nutritional bases are covered, from reproductive health to overall vitality.
Foods to eat
- Iron-Rich Foods: Include spinach, lentils, and red meat to prevent iron deficiency.
- Calcium Sources: Kale, broccoli, and almonds to support bone health.
- High-Fiber Foods: Beans, berries, and whole grains for digestive health and satiety.
- Lean Proteins: Chicken, turkey, and fish to maintain muscle and promote fullness.
- Healthy Fats: Avocado, olive oil, and nuts to support hormonal balance and skin health.
✅ Tip
Foods not to eat
- High-Sugar Snacks: Avoid candies and chocolate bars that can spike insulin levels.
- Refined Carbohydrates: Pastries and white bread that are low in nutrients and high in calories.
- Excess Caffeine: Limit coffee and energy drinks that can affect calcium absorption and sleep quality.
- Processed Meats: Such as sausages or deli meats, which are often high in preservatives and salt.
- Deep-Fried Foods: Chips and other fried snacks that are high in unhealthy fats.
Join 20M+ smart shoppers worldwide
Main benefits
Especially beneficial for women, the pegan meal plan for women supports hormonal health and provides key nutrients for bone density and iron levels, making it ideal for women’s unique dietary needs throughout different life stages.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To enhance your Pegan meal plan for women with balanced and nutrient-rich options, consider these substitutions:
- For a different protein source, duck breast can replace chicken breast, offering a richer flavor and higher iron content.
- To add variety to your nuts, hazelnuts can replace almonds, providing a different flavor and texture with healthy fats.
- For a different leafy green, arugula can replace spinach, offering a peppery flavor with a nutrient-dense profile.
- To diversify your fruits, blackberries can replace raspberries, offering a similar antioxidant boost with a slightly different taste.
- For a different grain, amaranth can replace quinoa, providing a gluten-free option with high protein content.
How to budget on this meal plan
Women should look for deals on iron-rich foods like spinach and other dark leafy greens during sales, and consider using dried beans as a cost-effective protein and fiber source.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
Women's snack options on the pegan diet that support hormonal balance and bone health:
- Calcium-rich almond yogurt with chia seeds
- Spinach and kale chips baked with a touch of olive oil
- Sardines on whole grain crackers
- Edamame seasoned with sea salt
- Dark chocolate with almonds for a sweet, magnesium-rich treat
What should I drink on this meal plan?
Women can benefit from sipping on drinks high in iron and calcium, such as prune juice or homemade almond milk, to support bone density and blood health, especially important during reproductive years and beyond.
How to get even more nutrients?
Women following the pegan diet can optimize their nutrient intake by focusing on foods rich in iron and calcium, such as fortified plant milks, dark leafy greens, and legumes, which support blood health and bone strength, particularly important for women’s nutritional needs.
Meal plan suggestion
Meal Plan for Pegan Meal Plan for Women
Day 1
- Breakfast: Smoothie made with spinach, almond milk, chia seeds, and strawberries
- Lunch: Quinoa salad with roasted bell peppers, cucumbers, and pumpkin seeds, dressed with olive oil and lemon juice
- Dinner: Grilled chicken breast with steamed asparagus and sweet potatoes
- Snack: Greek yogurt topped with sliced kiwi and sunflower seeds
Day 2
- Breakfast: Oatmeal with almond milk, topped with fresh raspberries and a sprinkle of almonds
- Lunch: Sardine salad with mixed greens, tomatoes, and avocado
- Dinner: Turkey breast sautéed with garlic, spinach, and zucchini
- Snack: Carrot sticks with a dip of coconut oil and parsley
Day 3
- Breakfast: Chia pudding made with coconut milk, topped with blueberries and flaxseeds
- Lunch: Egg salad with diced celery, carrots, and a lemon olive oil dressing
- Dinner: Baked salmon with roasted cauliflower and a side of Swiss chard
- Snack: A few slices of apple with almond butter
Day 4
- Breakfast: Pancakes made with almond flour, topped with sliced peaches and coconut yogurt
- Lunch: Avocado toast with poached eggs and sprinkled with pumpkin seeds
- Dinner: Stir-fry chicken with bell peppers, onions, and tomatoes, served over quinoa
- Snack: A handful of almonds and a few slices of orange
Day 5
- Breakfast: Yogurt with mixed berries (strawberries, raspberries) and a drizzle of honey
- Lunch: Salad with grilled chicken, avocado, spinach, and walnuts
- Dinner: Grilled trout with steamed broccoli and carrots
- Snack: Celery sticks with almond butter
Day 6
- Breakfast: Smoothie with almond milk, banana, and a scoop of protein powder
- Lunch: Zucchini noodles with turkey meatballs and tomato sauce
- Dinner: Beef stir-fry with a mix of bell peppers, onions, and mushrooms, served over brown rice
- Snack: A few slices of watermelon
Day 7
- Breakfast: Eggs scrambled with tomatoes, kale, and onions
- Lunch: Sardine wrap with spinach and a splash of lemon juice
- Dinner: Roasted duck with beet greens and sweet potato mash
- Snack: A handful of pumpkin seeds and a pear
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024