Paleo diet plan for vegetarians? Is it possible? Yes, it is, even though the basic makeup of paleo diet includes meat. And we aren’t going to lie: adding meat restrictions on top of the already restrictive diet won’t be easy.
Why Choose Paleo Vegetarian Diet?
There are plenty of reasons why you may choose to be a vegetarian. But, why would you want to be a vegetarian paleo? The paleo diet includes lots of nutritious fruits, vegetables, nuts, seeds, and healthy fats, all of which are vegetarian foods. What’s more, if you become a paleo you will cut out certain foods that aren’t too beneficial, like wheat, other grains, processed foods, and refined sugar.
As you can imagine, the most difficult part of following a vegetarian paleo diet is getting enough of protein. Having said that, it means that you will have to tailor your paleo diet a lot in order to get the essential proteins needed.
Hence, here’s what you should consider when trying to get proteins on a paleo vegetarian diet:
Three Highest Paleo-Vegetarian-ish Protein Sources
3. Eggs
They are probably the best source of protein and contain other 13 vitamins and minerals like choline and vitamin B12. Both of these can’t be found in plant foods. The recommended daily intake of protein is 0.36 grams per pound of body weight. So, by eating many eggs you can reach this amount since one egg contains 6 grams of protein. Thus, this makes eggs the perfect paleo vegetarian breakfast which should be included in every vegetarian paleo cookbook.
2. Dairy
Another protein source you should consider is dairy even though it’s regarded as a ‘grey area’ in the paleo food list. But, we already told you that modifications are needed. Dairy is often eliminated because it can lead to gut problems due to either lactose or casein, or in some cases both. Still, if you are lactose intolerant you can always go for kefir or yogurt, which are fermented milk products. Or, if you are casein intolerant avoid cow dairy and opt for sheep or goat’s milk products. And, if you are both lactose and casein intolerant choose fermented sheep or goat dairy products.
1. Legumes and beans
All of these are eliminated from the paleo diet because they are said to contain anti-nutrients including phytic acid, and gut-irritant proteins such as lectins. However, if you soak and cook them, you can make them much healthier. The soaking process reduces the levels of the phytic acid, while the cooking process reduces the amount of lectin. But, this doesn’t count for soybeans so you should avoid all soy products. On the whole, legumes and beans are the best protein source option for any pegan meal plan, pegan meaning paleo + vegan.
Still, if you do not want to make any modification, you can always increase the consumption of nuts which is a feasible paleo option.
As an added bonus, the following are the must-have products of a veg paleo diet food list: spinach, avocado, spirulina, broccoli, almonds, pistachios, walnuts, potatoes, and eggs.
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| Credit:enrichmindset.com |
However, if you are willing and determined nothing can stop you. Some modifications can help you succeed in becoming a vegetarian paleo. Therefore, continue reading this article and find out what makes a paleo diet plan for vegetarians.
Why Choose Paleo Vegetarian Diet?
There are plenty of reasons why you may choose to be a vegetarian. But, why would you want to be a vegetarian paleo? The paleo diet includes lots of nutritious fruits, vegetables, nuts, seeds, and healthy fats, all of which are vegetarian foods. What’s more, if you become a paleo you will cut out certain foods that aren’t too beneficial, like wheat, other grains, processed foods, and refined sugar.
As you can imagine, the most difficult part of following a vegetarian paleo diet is getting enough of protein. Having said that, it means that you will have to tailor your paleo diet a lot in order to get the essential proteins needed.
Hence, here’s what you should consider when trying to get proteins on a paleo vegetarian diet:
Three Highest Paleo-Vegetarian-ish Protein Sources
3. Eggs
They are probably the best source of protein and contain other 13 vitamins and minerals like choline and vitamin B12. Both of these can’t be found in plant foods. The recommended daily intake of protein is 0.36 grams per pound of body weight. So, by eating many eggs you can reach this amount since one egg contains 6 grams of protein. Thus, this makes eggs the perfect paleo vegetarian breakfast which should be included in every vegetarian paleo cookbook.
2. Dairy
Another protein source you should consider is dairy even though it’s regarded as a ‘grey area’ in the paleo food list. But, we already told you that modifications are needed. Dairy is often eliminated because it can lead to gut problems due to either lactose or casein, or in some cases both. Still, if you are lactose intolerant you can always go for kefir or yogurt, which are fermented milk products. Or, if you are casein intolerant avoid cow dairy and opt for sheep or goat’s milk products. And, if you are both lactose and casein intolerant choose fermented sheep or goat dairy products.
1. Legumes and beans
All of these are eliminated from the paleo diet because they are said to contain anti-nutrients including phytic acid, and gut-irritant proteins such as lectins. However, if you soak and cook them, you can make them much healthier. The soaking process reduces the levels of the phytic acid, while the cooking process reduces the amount of lectin. But, this doesn’t count for soybeans so you should avoid all soy products. On the whole, legumes and beans are the best protein source option for any pegan meal plan, pegan meaning paleo + vegan.
Still, if you do not want to make any modification, you can always increase the consumption of nuts which is a feasible paleo option.
As an added bonus, the following are the must-have products of a veg paleo diet food list: spinach, avocado, spirulina, broccoli, almonds, pistachios, walnuts, potatoes, and eggs.
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