What can I eat and drink on carnivore? A comprehensive nutrition diet guide

October 17, 2025 •

5 min read

The carnivore diet is an elimination diet that focuses exclusively on animal products. For those wondering what can I eat and drink on carnivore, the answer is surprisingly straightforward: meat, fish, eggs, and certain animal fats, with water and bone broth as the primary beverages.

Quick Summary

The carnivore diet emphasizes animal products like meat, fish, and eggs, while eliminating all plant-based foods, including fruits, vegetables, and grains. Beverages are limited to water and bone broth, with some dieters including small amounts of low-lactose dairy or coffee.

Key Points

Core Food Groups: Focus on meat, poultry, fish, eggs, and organ meats as the foundation of your diet.
Beverages: Prioritize plain water and nutrient-dense bone broth for hydration and electrolyte balance.
Animal Fats: Use animal fats like butter, tallow, and ghee for cooking and energy, especially from grass-fed sources.
Electrolyte Management: Pay close attention to electrolyte intake (sodium, potassium, magnesium) by adding high-quality salt to food and drinks, particularly during the initial phase.
Dairy and Seasonings: Consider low-lactose dairy and minimal seasonings like salt and pepper, but test for individual tolerance.
Nutrient Density: Incorporate organ meats like liver and heart to get a wider spectrum of vitamins and minerals not as prevalent in muscle meat.

The Core Principles of the Carnivore Diet

The carnivore diet is a highly restrictive eating plan built on the foundation of consuming only animal products and eliminating all plant-based foods. It is a zero-carb diet, meaning followers aim for virtually no carbohydrate intake. This shifts the body's primary energy source from glucose (from carbs) to fat, a metabolic state similar to ketosis. By removing all plant foods, the diet aims to eliminate potential irritants, allergens, and 'anti-nutrients' found in plants. The list of foods is simple and easy to follow, a key reason for its appeal.

Allowed Foods on the Carnivore Diet

The food choices on a carnivore diet are simple and animal-based. High-quality, pasture-raised, or wild-caught options are often encouraged to maximize nutrient density. Here is a breakdown of the primary food groups:

Meat and Poultry: The most significant part of the diet. Options include beef (steak, ground beef, roasts), pork (chops, belly, bacon), lamb, turkey, and chicken (thighs, wings). Fattier cuts are often preferred for their higher energy content.
Organ Meats: Highly encouraged for their dense nutrient profile, which can help prevent deficiencies in a restrictive diet. Popular choices include liver, kidney, heart, tongue, and bone marrow.
Fish and Seafood: A vital source of omega-3 fatty acids and other nutrients. Salmon, trout, mackerel, sardines, tuna, shrimp, and other shellfish are all excellent options.
Eggs: A versatile and nutrient-dense staple, providing high-quality protein and fats. Followers can consume chicken eggs daily, with some also exploring duck or quail eggs for variety.
Animal Fats: The main source of energy. Allowed fats include butter, ghee, tallow, lard, and duck fat. Grass-fed options are often recommended.
Dairy (Optional): Dairy is a debated topic within the carnivore community. Some include low-lactose, high-fat dairy like hard cheeses, heavy cream, and butter, while others exclude all dairy. Raw dairy products are an option for those who tolerate them.
Seasonings: While purists stick to salt alone, many carnivores include high-quality salts (like Himalayan pink salt) and sometimes pepper. Some flexible versions might allow minimal amounts of spices like garlic or onion powder, but strict interpretations avoid all plant-based seasonings.

Beverage Choices and Electrolyte Management

Hydration is critical on the carnivore diet, especially when transitioning, as the body can flush out electrolytes faster without carbohydrate intake.

Allowed Beverages:

Water: The cornerstone of hydration. Filtered or mineral water is recommended, and adding a pinch of high-quality salt can help with electrolytes.
Bone Broth: A nutrient-dense liquid rich in collagen, amino acids, and minerals like sodium, magnesium, and potassium. It's an excellent way to replenish electrolytes and support gut health.

Debated Beverages:

Coffee and Tea: These are derived from plants, making them off-limits for strict carnivores. More moderate adherents might consume black coffee or certain herbal teas, but it is important to monitor personal tolerance for potential irritants.

Comparison: Carnivore Diet vs. Keto Diet

The carnivore diet is often compared to the ketogenic (keto) diet, as both are low-carb, high-fat eating plans that can induce ketosis. However, there are significant differences.


Feature	Carnivore Diet	Keto Diet
Carbohydrate Source	Zero or near-zero carbs, only from animal sources.	Restricts carbs to a minimal level (e.g., under 50g per day), sourced from low-carb plants.
Allowed Foods	Exclusively animal products: meat, fish, eggs, some dairy, and animal fats.	Includes animal products plus low-carb vegetables, nuts, seeds, and low-sugar fruits.
Plant-Based Foods	Completely eliminated.	Allowed in moderation.
Micronutrients	Primarily from animal sources, with organ meats crucial for nutrient diversity.	Sourced from both animal and plant foods.
Dietary Flexibility	Very restrictive, with clear rules and minimal planning required.	More flexible, but requires careful tracking of carbohydrate intake.
Primary Goal	Ancestral eating philosophy, focusing on animal-based whole foods.	Entering and maintaining ketosis for weight loss or other health benefits.

Practical Meal Ideas for Carnivores

A carnivore diet doesn't have to be monotonous. By varying cuts of meat, cooking methods, and optional animal products, you can maintain variety. Here are some simple meal ideas:

Breakfast: Scrambled eggs cooked in butter with sugar-free bacon, or a simple steak and eggs.
Lunch: Leftover roast beef slices, grilled chicken thighs with the skin on, or a can of sardines.
Dinner: A juicy ribeye steak basted in butter, pan-seared salmon with a pat of ghee, or a bowl of ground beef with optional cheese.
Snacks: Pork rinds, beef jerky (sugar-free), hard-boiled eggs, or meat chips.

Optimizing the Carnivore Diet for Beginners

For those new to the carnivore diet, a few key strategies can help with the transition. Listen to your body and adjust as needed.

Prioritize Electrolytes: During the initial adaptation phase (often called the 'carnivore flu'), an imbalance in sodium, potassium, and magnesium can cause headaches or fatigue. Incorporate high-quality salt into meals and drink plenty of bone broth.
Choose Fatty Cuts: Since fat is the main energy source, prioritize fattier cuts of meat to maintain energy levels and satiety.
Incorporate Organ Meats: To avoid potential nutrient deficiencies, make an effort to include nutrient-dense organ meats like liver and heart.
Stay Hydrated: Drink plenty of water throughout the day. Listen to your thirst, and don't overhydrate without also increasing electrolyte intake.
Address Dairy and Seasonings: Experiment with low-lactose dairy and simple seasonings like salt and pepper to determine personal tolerance. If you experience adverse effects, consider stricter elimination.

Conclusion

The carnivore diet, while highly restrictive, offers a straightforward approach to nutrition by focusing exclusively on animal products. When considering what you can eat and drink on carnivore, the food list is dominated by meat, fish, and eggs, with water and bone broth as core beverages. Followers prioritize high-fat animal sources and are encouraged to include organ meats to ensure a robust nutrient profile. By carefully managing electrolytes and listening to individual body responses, beginners can navigate the transition and adhere to this elimination diet.

The Animal-Based Advantage for Micronutrients

Compared to a standard plant-inclusive diet, the carnivore approach sources all vitamins and minerals from animal products, a method some proponents argue offers superior bioavailability. For instance, heme iron from meat is more easily absorbed than non-heme iron from plants. Organ meats, especially liver, are unparalleled sources of vitamins A, B12, and folate, which might otherwise be lacking in a muscle-meat-only diet. The carnivore diet is not backed by controlled studies but rather relies on anecdotal evidence and success stories. However, by adhering to high-quality sourcing and incorporating 'nose-to-tail' eating, followers aim to meet their nutritional needs sustainably and effectively. Healthline on the Carnivore Diet.

Frequently Asked Questions

No, on a strict carnivore diet, coffee and tea are not allowed as they are derived from plants. Some less rigid followers might consume them and monitor for adverse effects, but water and bone broth are the only strictly compliant beverages.

Yes, eggs are a staple food on the carnivore diet and can be consumed daily. They are an excellent source of protein and healthy fats, and their versatility helps add variety to meals.

Dairy is an optional and debated part of the diet. Low-lactose, high-fat dairy like hard cheese, heavy cream, and butter are sometimes included, but purists avoid all dairy. Individual tolerance should be the deciding factor.

Electrolytes like sodium, potassium, and magnesium can be sourced from animal foods. Adding high-quality salt to meals and drinking bone broth are primary methods, especially during the initial adaptation phase.

Strict carnivore dieters avoid all plant-based seasonings except for salt. More moderate versions may allow minimal black pepper, garlic powder, or other low-inflammatory spices, but it's best to check for personal tolerance.

While not mandatory, organ meats are highly recommended. They are significantly more nutrient-dense than muscle meat and can help prevent nutritional deficiencies that might arise from a highly restrictive diet.

Initial side effects, often called the 'carnivore flu,' can include fatigue, headaches, and digestive changes due to the shift in energy source and lack of fiber. Staying hydrated and maintaining electrolyte levels helps mitigate these symptoms.