What Can I Eat on a Carnivore Diet?

January 11, 2026 •

4 min read

Over 2,000 participants in a Harvard study reported high satisfaction and improvements in various health conditions on a carnivore diet. If you're considering this way of eating, you're likely asking: what can I eat on a carnivore diet? The answer is exclusively animal-based foods, with no plant products allowed.

Quick Summary

The carnivore diet involves consuming only animal products like meat, fish, and eggs, while eliminating all plant-based foods such as fruits, vegetables, and grains. This eating plan is high in fat and protein, with low-lactose dairy and animal fats often included. Meal options range from classic steaks and ground beef to nutrient-dense organ meats and seafood.

Key Points

Dietary Focus: The carnivore diet is a restrictive elimination diet consisting exclusively of meat, fish, eggs, and select dairy products, with all plant-based foods eliminated.
Protein and Fat: Emphasis is placed on consuming fatty cuts of meat and other animal fats like tallow or lard to meet daily energy needs.
Nutrient Density: Organ meats, such as liver and heart, are highly encouraged to supply essential vitamins and minerals that can be low in muscle meats.
Allowed Variety: The diet includes a wide range of animal products, including beef, pork, lamb, poultry, and nutrient-rich seafood like salmon and oysters.
Careful with Dairy: Dairy is a gray area; low-lactose options like hard cheese and butter are often tolerated, but purists avoid it due to carb content.
Adaptation Period: The body may experience a transition phase with fatigue or digestive changes as it adapts to burning fat for fuel instead of carbs.
Personal Variation: Health outcomes vary by individual, and consulting a healthcare professional is wise before starting, especially with pre-existing conditions.

The Foundational Foods: What to Prioritize

The carnivore diet is a highly restrictive elimination diet centered entirely on animal products. It operates on the principle that humans can thrive exclusively on meat, fish, and other animal-derived foods. The staples of this diet are nutrient-dense and provide the necessary protein and fats for energy, supporting bodily functions without carbohydrates. A successful transition often involves prioritizing fattier cuts of meat to ensure adequate calorie intake and prevent potential side effects associated with consuming too much lean protein. Organ meats are also crucial for a well-rounded approach, as they offer a concentrated source of essential vitamins and minerals that may be lacking in muscle meat alone.

Meats: The Cornerstone of the Diet

Beef: The most popular choice, prized for its flavor and fat content. Ribeye steaks, chuck roast, and fatty ground beef (80/20) are common staples.
Pork: Offers excellent variety, including belly, ribs, shoulder, and chops. Sugar-free bacon is also a popular option.
Lamb: Provides a richer flavor profile than beef and is often consumed as chops or shoulder.
Game Meats: Venison, bison, and elk offer leaner alternatives with distinct, earthy flavors.
Poultry: Chicken thighs and wings (with skin and bone) are preferred over leaner breast meat for their fat content. Duck is another rich, fatty choice.

Seafood: Omega-3 Rich Options

Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids.
Shellfish: Nutrient-dense options like oysters (high in zinc), mussels, clams, shrimp, and lobster add valuable minerals.

Other Animal Products: Filling the Nutritional Gaps

Organ Meats: Considered 'nature's multivitamin,' liver, heart, kidney, and bone marrow are critical for nutrient density. Mixing small amounts of liver with ground beef can make it more palatable for beginners.
Eggs: A versatile and complete food source providing protein, healthy fats, and essential nutrients. Pasture-raised eggs offer higher nutritional value.
Animal Fats: Tallow, lard, and ghee are preferred for cooking due to their stability and traditional use. Many followers render their own fat to use for cooking.
Bone Broth: Provides collagen, gelatin, and minerals, making it a soothing and nutrient-rich beverage, especially during the adaptation phase.

Dairy and Condiments: Navigating the 'Gray Areas'

Dairy is a point of contention within the carnivore community. Some individuals include it, while purists avoid it completely due to its carbohydrate content and potential for triggering sensitivities. For those who choose to include it, low-lactose, full-fat options are typically recommended. Seasonings are another area where adherents vary; some stick strictly to salt, while others permit spices that contain no carbs.

Carnivore-Friendly Additions (Use with Discretion)

Butter and Ghee: Well-tolerated by most due to their low lactose and casein content.
Hard Cheeses: Aged hard cheeses like Parmesan and Cheddar have lower lactose levels.
Heavy Cream: Often used in small amounts for added fat and flavor.
Salt: A necessary mineral, especially during the initial adaptation phase to maintain electrolyte balance.

Carnivore vs. Standard Ketogenic Diet: A Comparison


Feature	Carnivore Diet	Standard Ketogenic Diet
Allowed Foods	Exclusively animal products: meat, fish, eggs, some dairy	Animal products, plus non-starchy vegetables, nuts, and seeds
Carbohydrate Intake	Zero or near-zero carbs	Very low, typically under 50g per day
Primary Goal	Nutrient-dense animal foods, zero plants	Achieve and maintain ketosis
Micronutrients	Primarily sourced from animal fats, organ meats, and eggs	Sourced from both animal and plant foods
Potential Deficiencies	Vitamin C, fiber (can be mitigated by organ meats)	Potential for electrolyte imbalances if not carefully managed
Metabolic State	Relies heavily on ketosis for energy	Explicitly designed to induce ketosis

Making the Carnivore Diet Work for You

To succeed on this diet, focus on variety within the animal kingdom. While a ribeye steak is a fantastic meal, incorporating different meats, organ meats, and seafood prevents flavor boredom and ensures a broader nutrient spectrum. Batch cooking, such as preparing a large chuck roast, can simplify meal prep and ensure you always have food ready. For those concerned about cost, budget-friendly options like ground beef, organ meats, and bulk purchases can make the diet more accessible. Always prioritize high-quality meats, such as grass-fed beef or pasture-raised eggs, if possible, for enhanced nutritional benefits.

For those new to the diet, it is important to remember that adaptation can take time. Common symptoms like diarrhea or fatigue often subside as the body transitions to burning fat for fuel instead of glucose. Staying well-hydrated is critical during this phase. Including nourishing bone broth can help replenish electrolytes and provide an easy-to-digest source of nutrients.

The Role of Personal Experience and Health Considerations

Personal experience is a major factor in the carnivore community, with many reporting positive outcomes like weight loss, improved mental clarity, and reduced inflammation. However, this diet is extremely restrictive and should be approached with caution, as it is not suitable for everyone. Long-term effects are not yet fully understood by conventional medicine due to a lack of controlled studies. It is important to monitor your own health biomarkers and listen to your body. Consulting with a healthcare professional before starting any restrictive diet is always advisable, especially for those with pre-existing health conditions.

Conclusion

The carnivore diet is a highly restrictive elimination diet composed solely of animal products. The central question of what can I eat on a carnivore diet is answered simply: meat, fish, eggs, and specific types of dairy and animal fats, while avoiding all plant-based foods. Successfully following this eating plan involves prioritizing fatty cuts, incorporating nutrient-dense organ meats, and listening to your body's signals during the initial adaptation phase. While many proponents report significant health improvements, the diet is not a one-size-fits-all solution and requires careful consideration of individual health needs. Ultimately, variety within the animal kingdom and smart meal planning are key to making this diet both sustainable and nutritionally robust.

Here is a useful guide on sourcing quality meats.

Frequently Asked Questions

Some individuals on the carnivore diet include low-lactose, full-fat dairy products like hard cheeses, heavy cream, and butter, while purists avoid them. Tolerance varies, and it's best to start with small amounts to assess your body's reaction.

Strict carnivores often only use salt, but some versions of the diet allow zero-carb seasonings. Salt is essential for electrolyte balance, especially when transitioning to the diet.

The carnivore diet eliminates all sources of fiber from plants. Proponents argue that fiber is not essential and that digestive health can improve by removing plant irritants. Any perceived need for fiber often subsides as the body adapts.

Many people report weight loss on the carnivore diet due to its satiating nature and the elimination of carbohydrates and sugars. The restrictive nature can reduce overall calorie intake, but sustainability is a factor.

Water is the primary beverage. Some followers include bone broth, which helps with electrolyte balance. Coffee and tea are controversial, with purists avoiding them as they are plant-based, though many still consume them.

While not strictly required, organ meats like liver and heart are highly recommended to prevent nutrient deficiencies. They offer concentrated vitamins and minerals that are harder to obtain from muscle meat alone.

Initial side effects can include fatigue, diarrhea, or constipation as your body adjusts to the absence of carbohydrates and fiber. These symptoms typically resolve within a few weeks.