What Are You Allowed to Eat on an Animal-Based Diet?

November 5, 2025 •

3 min read

According to a 2024 review in the journal Nutrients, animal-sourced foods are rich in protein, essential amino acids, and micronutrients often lacking in plant-based alternatives. The core of an animal-based diet revolves around these nutrient-dense animal products, prioritizing them while allowing for some select, low-toxicity plant foods.

Quick Summary

This guide details the permitted foods on an animal-based diet, covering various meat, poultry, seafood, organ meats, and dairy options. It also clarifies the inclusion of certain fruits and natural sweeteners, and lists foods to avoid.

Key Points

Meat is a centerpiece: The diet is built around high-quality animal proteins like grass-fed beef, lamb, and pasture-raised poultry.
Organ meats are critical: Consumption of nutrient-dense organ meats such as liver, heart, and kidney is highly encouraged for essential vitamins and minerals.
Dairy is conditionally included: Certain low-lactose dairy products like butter, ghee, and aged cheeses are permitted, especially if raw and well-tolerated.
Select fruits are allowed: Unlike strict carnivore, an animal-based diet can include small amounts of low-toxicity fruits like berries, bananas, and honey.
Processed foods are eliminated: All processed foods, industrial seed oils, grains, and legumes are avoided to reduce inflammation and promote metabolic health.
Quality of food matters: The diet emphasizes sourcing high-quality, regeneratively-raised animal products whenever possible.
Individual tolerance is key: The inclusion of plant foods depends on personal tolerance, with a focus on minimizing potential antinutrients and inflammatory compounds.

An animal-based diet is a modern spin on ancestral eating, focusing primarily on foods derived from animals, but distinguishing itself from a strict carnivore diet by allowing some plant-based items. This dietary approach prioritizes nutrient-dense, whole foods while eliminating modern, highly-processed products. Understanding what you are allowed to eat on an animal-based diet is the first step toward following this eating pattern, which is based on prioritizing quality animal proteins and fats.

The Foundation: Animal Products

The bulk of an animal-based diet consists of animal-sourced foods, chosen for their high bioavailability and rich nutrient profiles.

Meats and Poultry

These form the core of the diet and are celebrated for their protein and micronutrient content. Proponents emphasize sourcing high-quality options, like grass-fed or pasture-raised varieties, to optimize nutrient density.

Beef: Fatty cuts like ribeye, New York strip, ground beef, and brisket are staples.
Lamb: Lamb chops, roasts, and ground lamb are encouraged.
Game Meats: Bison, elk, and venison provide variety.
Pork: Chops, tenderloin, and belly are common choices, with a preference for corn- and soy-free options.
Poultry: Chicken and turkey are excellent lean protein sources.

Organ Meats

This is a critical component of the diet for maximizing nutrient intake. Organ meats are prized for their concentrated vitamins and minerals.

Liver: Rich in vitamin A, B12, iron, and copper.
Heart: A natural source of CoQ10.
Kidney: Known for high levels of selenium and riboflavin.
Other options: Spleen, pancreas, and bone marrow are also included for nose-to-tail eating.

Seafood

Wild-caught fish and shellfish provide essential omega-3 fatty acids and other nutrients. Some practitioners limit intake or source carefully.

Fatty Fish: Salmon, mackerel, sardines, and trout are rich in omega-3s.
White Fish: Cod and halibut are leaner options.
Shellfish: Crab, lobster, and oysters are also permitted.

Eggs and Dairy

Pasture-raised eggs are a complete food source. For those who tolerate it, certain dairy products are also included.

Eggs: Chicken, duck, and quail eggs are all allowed.
Low-Lactose Dairy: Ghee, butter, aged hard cheeses, kefir, and heavy cream are often tolerated.

Select Plant-Based Inclusions

Unlike the strictly carnivorous approach, an animal-based diet strategically includes certain low-toxicity plant foods. The philosophy is to minimize plant defense chemicals.

Fruits and Natural Sweeteners

Berries: Strawberries, blueberries, and raspberries are popular.
Other Low-Toxicity Fruits: Apples, bananas, oranges, and pineapple can be consumed in moderation.
Honey and Maple Syrup: Raw honey and pure maple syrup are often used as natural sweeteners.

Comparison Table: Animal-Based vs. Strict Carnivore


Feature	Animal-Based Diet	Strict Carnivore Diet
Carbohydrates	Minimal, from select fruits and honey.	Zero or near-zero, with no plant foods allowed.
Plant Foods	Allows some low-toxicity fruits and honey.	Excludes all plant matter entirely, including vegetables, grains, and fruit.
Flexibility	Offers more variety and is often easier to sustain long-term.	Highly restrictive, with very limited food options.
Nutrient Source	Primarily animal products, supplemented by select plant foods.	Exclusively animal-derived foods like meat, eggs, and fish.
Dietary Focus	Maximizing bioavailable nutrients and minimizing potential inflammatory compounds.	Eliminating all plant toxins and anti-nutrients completely.

Foods to Eliminate on an Animal-Based Diet

Several categories are strictly avoided to align with the diet's principles.

Grains and Legumes: Wheat, corn, rice, beans, and lentils are eliminated.
Seed Oils: Industrial seed oils are removed due to high PUFA content.
Processed and Packaged Foods: Products with refined sugars, grains, or vegetable oils are off-limits.
Nuts and Seeds: Often excluded due to potential anti-nutrients.
Most Vegetables: Many followers avoid vegetables, though some may include cooked, low-toxin options.

Transitioning and Monitoring Your Diet

For those interested in adopting this eating pattern, a gradual transition is often recommended. Increase high-quality animal proteins, eggs, and dairy while reducing processed foods, grains, and vegetable oils. Experiment with small amounts of low-toxicity fruits and honey to see what works best. Listen to your body's individual response.

Conclusion

An animal-based diet focuses on a wide array of nutrient-dense animal products, including meat, organ meats, seafood, eggs, and low-lactose dairy. It differentiates itself from a strict carnivore diet by allowing some low-toxicity plant foods, such as select fruits and raw honey. By emphasizing high-quality, whole foods and eliminating processed options, proponents aim to maximize nutrient intake and improve overall health. Consulting a healthcare professional is advisable to ensure it is appropriate for your individual needs and health goals. For those who thrive on this style of eating, it offers a simple, satiating, and nutrient-rich path to wellness. For more insights on sourcing high-quality meats, a guide from Heart & Soil provides further resources.

Frequently Asked Questions

The primary difference is flexibility. While a strict carnivore diet includes only animal products (meat, eggs, and some dairy), an animal-based diet is less restrictive, allowing for the inclusion of select plant foods like fruits, honey, and some vegetables.

Yes, some fruits are permitted, typically those considered lower in toxicity or antinutrients. Examples include berries, bananas, apples, and melons. The focus is on seasonal, ripe fruits rather than high-sugar or processed options.

While not mandatory, organ meats like liver, heart, and kidney are highly recommended due to their superior concentration of bioavailable vitamins and minerals. They are seen as vital for achieving optimal nutrient intake on this diet.

Permitted fats are primarily animal-based, including tallow, lard, suet, bone marrow, ghee, and butter. Industrial seed oils like canola, soybean, and corn oil are strictly avoided.

Water is the primary beverage. Bone broth is also encouraged for its gut-healing properties and amino acids. Some followers may also have fresh fruit juice or raw dairy if tolerated.

Generally, aged hard cheeses are permitted, especially those made from A2 milk or raw milk, if an individual can tolerate dairy. High-lactose or soft cheeses are often avoided.

When transitioning, some people may experience a 'keto flu' as their body adapts to burning fat for energy instead of carbohydrates. Symptoms can include fatigue, headaches, or digestive changes, which often resolve as the body adjusts.