Introduction 3
Principle 1 Use Food as Your Farmacy 17
Principle 2 Eat the Rainbow 33
Principle 3 Follow the 75 Percent Rule 41
Principle 4 Eat the Right Beans, Whole Grains, Nuts, and Seeds 47
Principle 5 Eat Your Meat as Medicine 58
Principle 6 Be Picky About Poultry, Eggs, and Fish 71
Principle 7 Have Fats with Every Meal 78
Principle 8 Avoid Dairy (Mostly) 86
Principle 9 Eat Like a Regenetarian 92
Principle 10 Treat Sugar Like a Recreational Drug 100
Principle 11 Don't Rely on Coffee and Alcohol 107
Principle 12 Leverage Personalized Nutrition for Optimal Health 113
Principle 13 Cleanse, Detox, and Reset Wisely 122
Principle 14 Assess the Risks and Benefits of a Vegan Diet 133
Principle 15 Eat for Gut Health 140
Principle 16 Eat for Longevity 150
Principle 17 Eat to Boost Mood 158
Principle 18 Make Healthy Eating Affordable 166
Principle 19 Feed Your Kids What You Eat 173
Principle 20 Make Healthy Habits Stick 180
Principle 21 Start the Pegan Diet Today 186
Cook the Pegan Way 196
Breakfast 205
Soups and Salads 219
Entrées 232
Sides 255
Snacks 267
Desserts 273
Acknowledgments 279
Resources 281
Notes 287