Pegan Diet Cookbook for Beginners: 100 Simple and Delicious Recipes with Pictures to Easily Add Healthy Meals to Your Busy Schedule (Low-Carb, Vegetarian, Vegan, +14-Day Meal Plan for an Quick Start)

By Nathalie Seaton

Vegan and paleo—the best of both worlds.

With the multitude of diets that claim to help you get healthy and lose weight, it can be hard to know which one to choose. Two stand out over the rest—vegan and paleo. Both have undeniable evidence showing their effectiveness, and both have scientific rationale to back them up. Once you've narrowed it down to these two, how can you possibly choose? Wouldn't it be better to do both?
The problem is that, at first glance, they seem incompatible. The paleo diet is heavy on meat and animal products, while veganism excludes all of them. What most people don't realize is that the pegan diet is a seamless way to combine the two.
The pegan diet uses both diets' positive principles rather than the restrictions, meaning it allows for the consumption of some meat while limiting whole grains, legumes, and dairy. The result is a focus on the high-protein whole foods that will help you shed pounds and feel great.
Pegan Diet for Beginners Cookbook is a reference that covers the fundamentals of the pegan diet while giving you a plethora of mouthwatering recipes to choose from. The recipes which are suitable for vegan, vegetarian, or low-carb diets are labeled in the table of contents.

Inside "Pegan Diet for Beginners Cookbook", you will discover:

• An introduction to the vegan diet, including why plant-based foods are healthier for you
• An explanation of the paleo diet and why we should look back to the ancient knowledge of our ancestors
• How the pegan diet combines the two and multiplies the benefits exponentially
• What you need to stock in your pantry to get started on the pegan diet
• How to enjoy dining out with friends without compromising your new way of eating
• Why meal prepping is the best way to stick to your diet, and the step-by-step methods you can use to do it
• Breakfast and brunch recipes like healthy pancakes and chia nut pudding
• Plant-based main courses like skillet kale and avocado
• Vegetarian soups, salads, and snacks to start off your meals and replenish between them
• Chicken and poultry recipes to up your protein and fill your belly
• Fish and seafood main courses like coconut and hazelnut haddock
• Beef and pork dishes to satisfy your red meat cravings
• A 14-day meal plan for an easy start
• 100 recipes with pictures of each finished meal

There's no need to choose between the diets that appeal to you. The Pegan diet is a flexible, easy to follow way of eating that will help you feel better than ever while also dropping pounds and inches. This cookbook is for those who want to go veggie, but can't live without meat and fish; are always looking for new, healthy recipes that are delicious and easy to make; or are trying to cut back on meat consumption and increase vegetable intake.
With detailed guidelines and delicious recipes, the Pegan Diet for Beginners Cookbook is everything you need to get started on the paleo-vegan path right now.
For optimum health, weight loss, and longevity, scroll up and click BUY NOW!

• Language: English
• Publisher: Nathalie Seaton
• Release date: Jan 8, 2023
• ISBN: 9798215455098

Book preview

MACRO DIET

Supercharge Fat Loss, Boost Energy & Build Muscle without Giving up Your Favorite Foods

Beginners guide to counting Your Macros,

Flexible Meal Plans + Cookbook with Healthy & Easy Recipes

Michael Smith

© Copyright 2023—All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

FREE BONUS MATERIAL

Thank you for reading this book.

I hope you find it insightful, inspiring, and practical and I hope it helps you to achieve your health and fitness goals.

To help you get the best results as fast as possible I’ve put together additional free resources:

Macro Friendly Grocery List to never run out of ideas what to eat

Quick Start Guide to finally take your fitness under control

Daily Checklist to stay on track with your fitness goals

Example Meal Plan for your best beach body

Comprehensive Workout Log Sheet for keeping track of your workouts

>> Click here to get your bonuses <<

Table of Contents

Introduction

Chapter 1: What Is the Macro Diet?

Chapter 2: Understanding the Main Food Groups

What Are Macros?

Carbohydrates

Proteins

Fats

Are Calories Important?

Considerations

Chapter 3: How to Figure out Your Macros?

Calorie Requirements for Maintenance

Calorie Requirements for Weight Loss

Calculating Macros

Calorie Requirements for Building Muscle

Chapter 4: Tracking Your Macros

Follow the Macro Diet

Other Factors

Points to Remember

Chapter 5: Meal Planning

Tips for Meal Planning and Prepping

Sample Meal Plans

Chapter 6: FAQs About the Macros Diet

Chapter 7: Recipes

Breakfast and Brunch Recipes

1. Tomato Basil Omelet

2. Cranberry Vanilla Oatmeal

3. Sheet Pan Breakfast

4. Breakfast Parfait

5. Avocado Toast

6. Banana and Almond Butter Oatmeal

7. Strawberry Cheesecake Overnight Oats

8. Apple Overnight Oats

9. Blueberry Chia Seed Smoothie

10. Breakfast Hash

11. Savory Waffles

12. Green Eggs

Poultry Recipes

13. Chicken Salad

14. Blackened Chicken Avocado Power Bowl

15. Buffalo Chicken

16. Garlic Butter Chicken Meatballs With Cauliflower Rice

17. Spicy Ground Turkey and Green Bean Stir—Fry

18. Pita Pepperoni Pizza

19. White Bean Turkey Chili

20. Brown Rice Bowl With Turkey

21. Greek Turkey Burgers

22. Lentil Sausage Stew

23. Orzo Chicken Salad With Avocado Lime Dressing

24. Chicken Quinoa Bowl

25. Sweet Potato and Broccoli Chicken

26. Chicken Parmesan

Fish and Seafood Recipes

27. Poached Fish in Tomato Basil Sauce

28. Lemon Roasted Salmon With Sweet Potatoes and Broccolini

29. Fish Tacos

30. Mediterranean Couscous With Tuna and Pepperoncini

31. Teriyaki Shrimp Sushi Bowl

32. Honey Soy Shrimp and Broccoli

33. Thai Coconut Curry Shrimp Noodle Bowls

34. Salmon and Sweet Potato Grain Bowls

35. Spring Salad With Tarragon Vinaigrette

36. Salsa Spaghetti With Sardines

37. Chickpea Tuna Lettuce Wraps

38. Salmon With Creamy Smashed Potatoes

39. Shrimp and Avocado Quinoa Bowl

40. Shrimp Pad Thai

Beef and Pork Recipes

41. Skillet Pepper Steak

42. Sheet Pan Marinated Steak Tips With Veggies

43. Cheeseburger Skillet

44. Egg Roll Bowls

45. Pork Chops and Vegetables

46. Lentil Kielbasa Soup

47. Pistachio Crusted Pork Tenderloin With Apple and Escarole Salad

48. Steak and Potatoes

49. Flank Steak Gyros with Quick Pickles

50. Beef fajitas

51. Jalapeño Popper Burgers

52. Pork and Bok Choy Stir—Fry

53. Pork Steaks With Roasted Summer Squash Salsa

54. Orecchiette Pasta

Vegetarian Recipes and Salads

55. Greek Couscous Salad

56. Vegan Quinoa Salad

57. Mango Avocado Salad

58. Crispy Sesame Tofu With Zucchini Noodle

59. Cauliflower Shawarma Grain Bowl

60. Creamy Spinach and Feta Cheese Tortilla Wraps

61. Coconut Red Curry with Chickpeas

62. Roasted Veggies and Lentils Bowl

63. Spicy Tomatoes and Spinach Pasta

64. Black Bean Quesadillas

65. Flatbread Pizza

66. Green Goddess Salad With Chickpeas

67. Spiced Cauliflower and Chickpea Salad

68. Black Bean Salad

Snack Recipes

69. Baked Spicy Chicken Wings

70. Coconut Pineapple Shrimp Skewers

71. Rainbow Collard Wraps With Peanut Butter Dipping Sauce

72. Crispy Parmesan Garlic Edamame

73. Devilled Eggs

74. Rosemary Roasted Almonds

75. Bruschetta

76. Potato Soup

Side Dish

77. Healthy Mashed Sweet Potatoes

78. Roasted Vegetables

79. Roasted Brussels Sprouts

80. Sautéed Broccoli Stir Fry Recipe With Garlic

81. Stuffed Delicata Squash

82. Sesame Green Beans

83. Eggplant Parmesan

84. Vegetables Stuffed Tomatoes

Dessert Recipes

85. Chocolate Chia Pudding

86. Chocolate Orange Protein Ball

87. Chocolate Ice Cream

88. Brownie

89. Birthday Cake Shake

90. Gluten—Free Protein Lava Cake

91. Pumpkin and Peanut Butter Cup

92. Eggless Chocolate Mousse

93. Black Forest Banana Split

94. Marsala Poached Figs Over Ricotta

95. Summer Berry Pudding

96. Grilled Apples With Cheese and Honey

97. Avocado Ice Cream

98. Strawberry Nice Cream

99. Strawberry and Mango Sundae

100. Old—Fashioned Fruit Crumble for Two

Conclusion

References

Introduction

It is health that is the real wealth and not pieces of gold and silver.

Mahatma Gandhi

Lose weight and stay fit without giving up on the foods you love! Does this sound dubious? Chances are you are imagining eating extremely small portions and severe calorie restrictions when you think about diet. Most conventional diets are based on these notions. Well, you are in for a treat because the macro diet is unlike any other diet you have ever come across.

You've probably heard the saying, health is wealth. Turns out, this is quite true. A healthy body is perhaps the most important thing anyone can possess. When you are physically healthy, it gives you the energy needed to chase your goals and live the life you desire. The simplest way to ensure your health is to pay attention to your diet. Your diet plays a bigger role in your overall well-being than you have probably ever even thought of. A healthy diet is not synonymous with bland food. It certainly doesn't mean you need to eat extremely small portions or starve yourself. Instead, a healthy and wholesome diet includes ingredients filled with nutrients that your body requires for its overall health and well-being. A healthy diet is devoid of junk food and replaces it with healthier options. When you combine this with exercise, improving your overall health automatically becomes easier.

These days, there are a variety of dietary protocols to choose from. They each have their pros and cons. Whether it is fat loss or weight loss and its maintenance there are different diets to choose from. When there are so many options available, it can be quite confusing and overwhelming to pick one. Well, you can stop your search here, because the macro diet is one of the best diets available these days. Or maybe you have tried different diets but nothing seems to be working. Some diets can be extremely restrictive too. A common reason why most prematurely give up on their diet is that it restricts their favorite foods or prescribes bland and measly portions. If you have experienced these struggles and are looking for a healthier and sustainable eating pattern, the macro diet is all you need.

The macro diet, as the name suggests, focuses on the macronutrients your body requires. Carbohydrates, proteins, and fats are the three macros your body requires for its health and functioning. There is no one-die-fits-all approach when it comes to eating healthily. Instead, you need to take into consideration different factors that are at play such as your usual lifestyle, time available, or the goals you want to achieve. You should also understand that your body’s nutritional needs are different and you are unique. The macro diet caters to this basic difference. This diet makes you aware of your existing level of nutrition and any imbalances in it. It holds you accountable and makes sure you are consuming the right quantity of food. It makes you aware of the actual serving sizes and ensures you aren’t deprived of your favorite foods. Also, it is incredibly easy to follow because the protocols it prescribes are practical and sustainable.

Once you start following this diet, your life will become easier. There’ll be a positive change in your overall health and fitness levels. Whether you want to lose weight or build lean muscle there are a lot of benefits this diet offers. Any fitness or health goal you have can be attained with this diet. Are you wondering how I know all this? Well, I believe it is time for a little introduction.

Hello, my name is Michael Smith. I was your typical average man who was trying to keep together his family, and job and make the most of my life. One fine day, something just seemed to click. As I reached my midlife, I started worrying that I would never feel or look the way I used to. This was when I decided it was time to dive deep into the world of fitness, health, and nutrition. This marked the beginning of intensive research and study to understand the answer to all the questions I had. Over the years, I managed to combine my passion for research with personal positive experiences by making simple changes to my diary routine. I realized the importance of nutrition and focusing on eating the right foods. It's not just about foods that are considered to be healthy. Instead, I realized I need to work along with my body’s metabolism and cater to its nutritional needs and requirements. This proved to be the missing piece of the puzzle. Implementing this newfound knowledge I realized I can improve my overall health while catering to my body’s nutritional needs and requirements. This diet also enabled me to help achieve my fitness objectives.

Now, I believe that even you can benefit from the years I spent researching and testing different facets of health and nutrition. I have created a step-by-step and realistic road map that will help achieve your weight loss and fitness goals. It will also help with any age-related health problems and make you feel better than