A Guide to How to Increase Protein Intake on a Carnivore Diet

October 24, 2025 •

4 min read

While the carnivore diet is inherently protein-rich, meeting higher protein targets for specific goals like muscle building requires a deliberate approach. This guide offers practical strategies for how to increase protein intake on a carnivore diet, from optimizing meal selection to incorporating nutrient-dense snacks and supplements.

Quick Summary

This article explores multiple methods for increasing protein consumption on an all-animal food diet. It covers selecting specific cuts of meat and organs, utilizing supplements, and implementing meal timing strategies to help achieve higher protein goals efficiently.

Key Points

Choose Leaner Cuts: Prioritize leaner beef cuts like sirloin or round, and skinless poultry breast to get more protein per calorie without excess fat.
Embrace Organ Meats: Add liver, heart, and kidney to your diet for a highly concentrated and nutrient-dense source of protein and essential vitamins.
Diversify with Fish: Incorporate fatty fish like salmon and mackerel, as well as lean seafood like shrimp, to add variety and a different nutritional profile.
Snack Smart: Keep high-protein, animal-based snacks like beef jerky, hard-boiled eggs, and cheese crisps on hand for quick and easy boosts.
Supplement Thoughtfully: Utilize bone broth powder or carnivore-friendly protein isolate to supplement intake, especially for convenience or during intensive training.
Balance Protein and Fat: While increasing protein, remember that fatty cuts and animal fats are still essential for energy on a carnivore diet, so find a balance that suits your goals.

The Foundation: Understanding Protein on a Carnivore Diet

Protein is a crucial macronutrient, essential for muscle repair, hormone production, and immune function. While the carnivore diet naturally provides ample protein from sources like meat, fish, and eggs, the ratio of protein to fat can vary significantly depending on food choices. For those seeking to increase their protein intake, perhaps for athletic performance or muscle growth, a strategic adjustment of eating habits is necessary. A common recommendation suggests aiming for 1 to 2 grams of protein per kilogram of body weight, but this can be adjusted based on individual activity levels and goals. For instance, a very active person may require a higher protein ratio, while a sedentary individual's needs may be on the lower end.

Maximizing Your Main Meals

Your primary meals are the most significant opportunity to boost your protein intake. The key is to be intentional with your protein sources and preparation.

Strategic Cuts of Meat and Poultry

Choosing the right cut can make a huge difference. While fatty cuts are often favored on a carnivore diet for energy, leaning into more protein-dense options is essential for increasing overall protein.

Lean Beef: Cuts like sirloin, round, or flank steak are excellent choices. Ground beef with a higher lean-to-fat ratio (e.g., 90/10 or 93/7) can also be used effectively.
Poultry: Chicken and turkey breasts are lean and high in protein, making them a staple for those focusing on increasing this macro. For variety, consider thighs and wings, which are still excellent protein sources but contain more fat.
Pork: Pork loin, chops, and tenderloin offer great protein content while keeping fat levels in check compared to fattier cuts like bacon or pork belly.

Harness the Power of Organ Meats

Organ meats are nutritional powerhouses and a highly concentrated source of protein and micronutrients. They should be a regular part of your carnivore diet for optimal health and can significantly contribute to your protein goals.

Liver: Rich in protein, as well as vitamins A, B12, and iron. It can be eaten pan-fried or blended into pâtés to make it more palatable.
Heart: Extremely dense in protein and CoQ10, beef or chicken heart can be prepared similarly to steak or used in ground meat dishes.
Kidney: A potent source of protein, vitamin B12, and selenium.

Diversify with Fish and Seafood

Incorporating fish and seafood provides high-quality protein and valuable omega-3 fatty acids. These can also add welcome variety to your diet.

Fatty Fish: Salmon, mackerel, and sardines are packed with protein and healthy fats.
Lean Seafood: Shrimp, cod, and scallops are lean protein options that can be cooked in butter or tallow for extra flavor.

Smart Snacking and Supplements

For those who need an extra boost, strategically adding snacks and supplements can help close the gap between meals.

High-Protein Snacks

Beef Jerky or Meat Chips: Choose products with minimal ingredients (just meat and salt) to ensure carnivore compliance. These are excellent for on-the-go protein.
Hard-Boiled Eggs: A portable, quick, and easy protein source that is nutrient-dense.
Cheese Crisps: For those who tolerate dairy, baking thin slices of hard cheese can create a satisfying, high-protein snack.

Leveraging Supplements

For convenience or to fill specific needs, some carnivore dieters turn to supplements.

Bone Broth Powder: Offers protein in the form of collagen and gelatin, which can support joint and gut health.
Carnivore-Specific Protein Powders: Beef protein isolate is a popular supplement choice for increasing protein without added sugars or plant-based ingredients.

Comparison of Key Carnivore Protein Sources

To help guide your meal choices, here is a comparison of different animal-based protein sources based on their approximate macronutrient content and overall benefits. Please note that exact nutritional values vary by cut and preparation.


Protein Source	Typical Protein (per 100g)	Fat Content	Key Micronutrients	Best For...
Lean Beef (e.g., Sirloin)	~25-30g	Low-Moderate	Iron, B Vitamins, Zinc	High-protein goals, muscle building
Fatty Beef (e.g., Ribeye)	~20-25g	High	Iron, B Vitamins, Zinc	Balanced energy, satiation
Beef Liver	~20g	Moderate	Vitamin A, B12, Iron, Copper	Nutrient density, overall health
Salmon (Wild-Caught)	~22g	Moderate-High	Omega-3s, Vitamin D, Selenium	Brain & heart health, inflammation
Chicken Breast (Skinless)	~31g	Low	B Vitamins, Niacin, Selenium	Leanest protein, budget-friendly
Eggs (Large)	~13g	Moderate	Choline, B Vitamins, Vitamin D	Quick snacks, complete nutrition

Conclusion: A Balanced Approach to High Protein Carnivore

Successfully increasing protein intake on a carnivore diet is a matter of strategic planning and thoughtful food choices. By prioritizing leaner cuts of meat, incorporating nutrient-dense organ meats and fish, and utilizing smart snacking and supplementation, you can effectively meet your higher protein targets. It is important to remember the crucial role of balancing fat and protein for sustained energy and satiety. Ultimately, listening to your body's signals of hunger and fullness, as advocates suggest, is key to finding the right balance for your individual needs. A balanced carnivore diet should provide all the necessary building blocks for muscle growth, repair, and overall well-being. For a more detailed guide on balancing macros, consider resources like this one: Carnivore Diet Macros and How to Achieve Them.

Frequently Asked Questions

Start by identifying your current protein consumption and setting a target based on your body weight and activity level (e.g., 1-2 grams per kg). Begin by replacing some fatty cuts with leaner options, adding an extra protein-rich meal or snack, and introducing organ meats to your weekly menu.

While increasing lean protein, you can still ensure adequate fat by using animal fats like tallow, lard, or butter for cooking. You can also pair leaner meats with a side of high-fat dairy (if tolerated) or a fatty protein like salmon.

Some protein powders are compliant. Specifically, beef protein isolate and bone broth protein powder that contain only animal-based ingredients are often used by carnivore dieters to increase protein intake conveniently.

Organ meats can be mixed into ground meat to disguise the flavor, or you can make pâtés or sausages. Liver can be sliced thin and quickly fried, and heart can be cut into smaller pieces and grilled.

Excellent options include beef jerky or meat crisps (check for clean ingredients), hard-boiled eggs, and deli meat roll-ups. These require minimal preparation and are perfect for busy days.

Excessive protein intake over a prolonged period can put a strain on the kidneys, especially for those with pre-existing kidney issues. It is important to find a balance that supports your goals without overdoing it. Listen to your body and consult a healthcare professional if you have concerns.

While the focus is often on total daily intake, some find benefits in meal timing. For example, consuming a large protein-heavy meal post-workout can aid in muscle recovery. However, others prefer a more intuitive eating schedule of two larger, satisfying meals a day.