Keto, Pegan, Whole30—three wildly different diets with one goal: helping you achieve your healthiest, fittest self.

Whether you’re cutting carbs, combining plant-based eating with paleo, or doing a 30-day reset, each diet comes with its own set of benefits, challenges, and unique meal ideas. Let’s break them down and dive into how you can thrive on each one.

1. Keto: The Fat-Fueled Diet

What It Is:
The ketogenic diet is all about shifting your body from burning carbs to burning fat for energy. By focusing on high-fat, moderate-protein, and ultra-low-carb foods, you enter a state called ketosis, where fat becomes your main fuel source.

What to Expect:

• During the first week, you might experience “keto flu” symptoms like fatigue, brain fog, or headaches as your body adapts.
• Once in ketosis, expect improved mental clarity, reduced cravings, and consistent energy.

Meal Ideas:

• Breakfast: A cheesy spinach and mushroom omelet cooked in butter, paired with a side of avocado.
• Lunch: Grilled chicken thigh on a bed of mixed greens with olive oil, avocado, and a sprinkle of sunflower seeds.
• Dinner: Pan-seared salmon with roasted asparagus and creamy cauliflower mash.
• Snack: A handful of macadamia nuts or cucumber slices dipped in guacamole.

2. Pegan: Where Paleo Meets Vegan

What It Is:
Pegan blends principles of paleo and vegan diets, focusing on whole, nutrient-dense foods. The majority of your plate is plant-based, with a small amount of high-quality animal protein. Say goodbye to processed foods, grains, and dairy, and hello to vibrant vegetables, nuts, seeds, and healthy fats.

What to Expect:

• This diet emphasizes balance and is less restrictive, making it easier to sustain.
• Expect steady energy, reduced inflammation, and improved digestion with fewer processed carbs.

Meal Ideas:

• Breakfast: Sweet potato hash with sautéed kale, avocado, and a soft-boiled egg.
• Lunch: A colorful Buddha bowl with roasted broccoli, quinoa, pumpkin seeds, and tahini dressing.
• Dinner: Grass-fed beef stir-fry with zucchini noodles, bell peppers, and coconut aminos.
• Snack: Apple slices with almond butter or a handful of walnuts.

3. Whole30: The 30-Day Reset

What It Is:
Whole30 is a month-long elimination diet designed to identify food sensitivities and promote whole, unprocessed eating. For 30 days, you cut out sugar, grains, dairy, alcohol, and legumes to reset your system and create healthier habits.

What to Expect:

• The first week may feel challenging as your body adjusts to the absence of sugar and processed foods.
• By the end of 30 days, you’ll notice reduced cravings, improved digestion, and better sleep.

Meal Ideas:

• Breakfast: Scrambled eggs with sautéed spinach, sweet potato, and a side of fresh berries.
• Lunch: Grilled chicken with a side of roasted brussels sprouts and a drizzle of olive oil.
• Dinner: Slow-cooked beef stew with carrots, celery, and butternut squash.
• Snack: Sliced veggies with homemade guacamole or a handful of olives.

Choosing What’s Right for You

Whether you go high-fat with Keto, strike a plant-meat balance with Pegan, or embrace a full reset with Whole30, remember that each diet works differently for every body. Find what fits your lifestyle and health goals—and don’t forget to stay consistent.

For an extra boost during these transitions where your energy is super low, consider adding essential minerals like magnesium, zinc, and Shilajit to your routine. 

These nutrients can help ease energy dips, balance hormones, and keep you feeling strong as your body adapts to new eating habits.

Ready to dive in? Which diet are you trying next? Let us know in the comments!