The Paleo diet for vegetarians. At first glance, it seems like a contradiction in terms. The Veg Paleo diet is like universal these days. Nevertheless, the Paleo diet is by no means vegan-friendly. It’s heavy on the protein and fat, and as we’ll see, most of the common vegetarian sources of protein are off limits. Does that mean you can’t be a Paleo-vegetarian? Let’s find out
Our bodies have adapted over the course of millions of years to a form that is highly suited for survival in its environment. Thus, by observing at how humans ate and survived for most of our evolution, we can govern what the type of diet we’re “meant” to intake.
Unfortunately for vegetarians, a lot of what we are “meant” to eat, in the evolutionary sense, is possibly meat: Fairly speaking, agriculture is a current development. For a much longer period than we’ve been growing our own food, we hunted it and we gathered it. That basic principle is what the Paleo diet is based on.
Briefly, here the basic tenets of a standard Paleo diet for vegetarians:
- The breakdown: 25% protein 3,5% fat, 40% carbohydrate,.
- Staple foods: Rough and free-range meats, fruits, nuts, vegetables, nut-like seeds, some tubers, such as sweet potatoes
- Not allowed (here’s the tricky part): All grains, including wheat, rice, barley, oats, rye, and corn; grain-like seeds, including quinoa, amaranth, and buckwheat; all legumes, including beans, chickpeas, lentils, peas.
Your Paleo options as a Vegetarian
It appears impossible to strictly follow the Paleo diet as a vegetarian. Since we don’t eat meat, and the diet is based on eating meat—it should account for up to 55% of one’s calories, according to The Paleo Diet for Vegetarians—anything we do as vegetarians are going to be a bastardization.
Vegetarian or Veg Paleo Diet Option #1: Eat lots of fruits and vegetables
Vegetarian or Veg Paleo Diet Option #2: Allow hemp seed and grain-like seeds
Hemp seeds are rich in macronutrient content, it’s more like a nut: high in protein and good fats, very low in carbohydrates. If it’s allowed, the inclusion of whole hemp seeds and minimally processed hemp protein powder could deliver enough protein to fulfill the other unorthodoxies from the strict Paleo diet unnecessary.
Vegetarian or Veg Paleo Diet Option #3: Allow soaked or sprouted beans and legumes
To get adequate protein, most individuals following a vegan diet believe, at least some of the time, or most of the time, on various legumes and grains that are restricted on a Paleo diet.
Benefits of a Veg Paleo Diet
- A Paleo meal provides greater satiety than a standard meal based on best-practice dietary guidelines, best-practice diabetic meal plan, or the Mediterranean Diet.
- Paleo diets reduce cholesterol, LDL cholesterol, triglycerides, insulin, and blood pressure.
- Compared to a standard low-fat, high-carbohydrate best-practice diet, Paleo diets increase relative fat-loss and muscle retention, even when the participants could eat all that they desired!
What should you eat in a day as a – Veg Paleo Diet
- Breakfast: No-grain muesli made from nuts, seeds, berries, with coconut cream or coconut yogurt.
- After workout/training: Clean Lean Protein blended with berries and vegetable greens
- Lunch: Leftovers from dinner the night before.
- Snacks: Easy suggestions include raw cookies or raw truffles made with dates or figs, coconut, almonds, and pumpkin seeds. Or, baked goods with coconut flour and almond flour are permitted on a Paleo-vegan diet.
- Dinner: Salad or vegetables with sprouted lentils or mung-beans, sprinkled with pumpkin seeds, and sweet potato fried in coconut oil.
Eat This Not That in Paleo Vegan Diet
Foods to Avoid :
- Sugar and high-fructose corn syrup: Aerated drinks, packed fruit juices, table sugar, pastries, candy, ice cream, and many others.
- Legumes: Beans, lentils and many more.
- Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
- Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.
- Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
- Highly processed foods: Everything labeled “diet” or “low-fat” or that has many additives.
Foods to Eat :
- Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
- Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
- Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil, and others.
- Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.
Is there any need for Supplements with Paleo Vegan Diet?
Yes, you might need some supplements following a Paleo diet, as even this excellent meal plan might not provide you with a full range of nutrients in some situations. The need for extra vitamins and minerals is determined by a variety of factors, including health condition, lifestyle, and diet. You must understand your actual requirements in order to determine whether you should use supplements and when to take them.
4. Vitamin D
We always recommend that every customer researches their needs and finds the supplements that are right for them. For those who have questions regarding supplements, the Billion cheers team suggests you try our probiotic supplements.