A Generalized Vegan PERS Diet

The PERS method is about simplifying food choices while making sure you’re getting what your body needs—especially quality protein, the right carbs, and healthy fats. For vegans, this means being even more intentional with how you build your meals. The key here is picking the right building blocks and rotating them just enough to avoid overexposure to any one food, keeping digestion smooth and inflammation low.

Protein Sources (rotate daily or every few days):

    •    Lentils (red, green, black)

    •    Chickpeas

    •    Black beans, navy beans, adzuki beans

    •    Organic tofu and tempeh

    •    Hemp seeds

    •    Pumpkin seeds

    •    Chia seeds

    •    Quinoa (technically a seed, but protein-rich)

    •    Unsweetened plant-based protein powders (like pea, rice, hemp blends)

Carbohydrate Sources (aim for slow-digesting, fiber-rich options):

    •    Sweet potatoes

    •    Butternut squash

    •    Carrots

    •    Beets

    •    Berries (blueberries, blackberries, raspberries)

    •    Apples or pears (with skin for fiber)

    •    Quinoa

    •    Sprouted grain bread (if tolerated)

Fat Sources (to support hormones, brain, and satiety):

    •    Avocados

    •    Extra virgin olive oil

    •    Flaxseed oil (cold use only)

    •    Coconut oil (sparingly)

    •    Walnuts

    •    Almonds (rotated—don’t overdo)

    •    Tahini

    •    Hemp seeds or oil

    •    Ground flaxseeds

Extras for gut and inflammation support:

    •    Fermented foods (sauerkraut, kimchi, coconut yogurt)

    •    Herbs like turmeric, ginger, basil, parsley

    •    Apple cider vinegar (a splash before meals or in dressings)

    •    Lemon juice in warm water to start the day

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Conclusion

This isn’t about perfection—it’s about progress. A vegan PERS approach gives you structure without overwhelm. You know what your go-to proteins, carbs, and fats are, and you rotate them to keep your body feeling its best. Once you have your staples in place, it becomes second nature. Food shouldn’t be complicated—it should be fuel that fits your lifestyle and keeps you thriving.