What Can I Eat on a Standard Carnivore Diet?

December 29, 2025 •

4 min read

Over 2,000 carnivore dieters surveyed in a 2021 study reported high levels of satisfaction and improvements in various health conditions. This guide addresses the fundamental question: what can I eat on a standard carnivore diet?

Quick Summary

The standard carnivore diet consists exclusively of meat, fish, eggs, and limited low-lactose dairy. It eliminates all plant-based foods, including fruits, vegetables, grains, and nuts, focusing on animal products for all nutritional needs.

Key Points

Core Foods: The diet centers exclusively on meat, fish, eggs, and small amounts of low-lactose dairy.
No Plant-Based Foods: All fruits, vegetables, grains, legumes, nuts, and seeds are eliminated.
Nutrient-Dense Options: Organ meats like liver and kidney are highly recommended to prevent nutrient deficiencies.
Hydration: Water and bone broth are the primary beverages; coffee and tea are often avoided or used minimally.
Focus on Fat: Fattier cuts of meat are preferred for energy, and animal fats like tallow or butter are used for cooking.
Potential Risks: Be aware of the lack of fiber and potential nutrient gaps, which makes variety within animal sources essential.

Core Foods on the Standard Carnivore Diet

The standard carnivore diet is built entirely around animal products, with no plant-based foods whatsoever. The foundational principle is to eliminate carbohydrates and rely solely on protein and fat from animal sources. For beginners, it's crucial to understand the approved foods to ensure the diet is followed correctly while minimizing nutritional deficiencies. This section breaks down the essential categories.

Meats and Poultry

This is the cornerstone of the carnivore diet. The emphasis is often on fattier cuts to provide adequate energy. A variety of sources is recommended to ensure a broad spectrum of nutrients.

Beef: Ribeye steak, ground beef (80/20 or higher fat ratio), brisket, chuck roast, sirloin, and organ meats like liver and heart are staples. Ground beef is a budget-friendly option for daily meals.
Pork: Bacon, pork chops, pork belly, and sausages (check ingredients for fillers).
Lamb: Lamb chops, leg of lamb, and ground lamb offer excellent fat content.
Poultry: Chicken thighs with skin, duck, turkey, and chicken liver.
Wild Game: Bison, venison, and other wild game meats are excellent choices.

Fish and Seafood

Fish and seafood provide essential omega-3 fatty acids and a different nutrient profile than land animals.

Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3s.
White Fish: Cod, tilapia, and haddock are good protein sources.
Shellfish: Shrimp, crab, lobster, and oysters are all on the menu.

Animal Fats and Other Products

While meat is central, animal fats are critical for energy and flavor, and other products add variety.

Fats: Beef tallow, lard, and grass-fed butter are used for cooking and adding flavor.
Organ Meats: Nutrient-dense organ meats like liver, kidney, and bone marrow are highly encouraged to fill potential nutrient gaps.
Eggs: Pasture-raised eggs are a versatile and nutrient-rich food.
Bone Broth: Provides electrolytes and collagen.

The Role of Dairy

Dairy is a point of variation within the carnivore community. A standard carnivore approach often limits dairy due to its lactose content, but small amounts of low-lactose options are commonly included.

Low-Lactose Dairy: Hard cheeses (like Parmesan or aged Cheddar), heavy cream, and butter.
Avoid: Milk, yogurt, and soft cheeses due to higher lactose levels.

A Simple Comparison: Carnivore vs. Keto Diet


Feature	Standard Carnivore Diet	Keto Diet (Standard)
Carbohydrates	Zero or near-zero intake.	Low intake (typically under 50g per day).
Food Sources	Exclusively animal products (meat, fish, eggs, dairy).	Includes animal products, as well as low-carb vegetables, nuts, seeds, and healthy fats from plants.
Fiber	No dietary fiber from plant sources.	Includes fiber from low-carb vegetables and nuts.
Restrictiveness	Extremely restrictive and eliminates all plant foods.	Less restrictive, allowing a wider variety of foods.
Primary Goal	Elimination diet often focused on autoimmune or inflammatory issues.	Metabolic state of ketosis for weight loss and energy.
Sustainability	Difficult for many to maintain long-term due to restrictiveness.	Generally more sustainable than carnivore due to broader food options.

What to Drink on the Carnivore Diet

Hydration is key, but beverages are limited to prevent the intake of plant-based ingredients or sugars.

Water: The most essential beverage.
Bone Broth: A savory and nutrient-rich option.
Coffee/Tea: Some adherents avoid these, while others consider them acceptable despite being plant-based, often without sweeteners or milk. Pure water is the safest bet.

Why is Variety Important?

While the carnivore diet is restrictive, variety within the approved foods is crucial for maximizing nutrient intake. Relying solely on a few types of meat can lead to deficiencies. For instance, organ meats are vital for vitamins like C, A, and folate, which are scarce in muscle meat alone. Experimenting with different cuts of meat, types of fish, and incorporating nutrient-dense components like bone marrow can help create a more well-rounded carnivorous meal plan.

A Potential Meal Plan Example

To illustrate a standard carnivore day, here is a simple plan:

Breakfast: Scrambled eggs cooked in beef tallow with bacon.
Lunch: Ground beef patties seasoned with salt and pan-fried.
Dinner: A ribeye steak with a side of pan-seared beef liver.
Snacks: Beef jerky (ensure no added sugars) or a hard cheese slice.
Beverages: Water throughout the day; a cup of bone broth if desired.

Conclusion: Navigating Your Carnivore Plate

The standard carnivore diet is a highly restrictive elimination diet centered exclusively on animal products. What you can eat is a straightforward list: meat, fish, eggs, animal fats, and limited low-lactose dairy. While anecdotal reports tout benefits like weight loss and reduced inflammation, it's crucial to acknowledge the diet's limitations and potential for nutrient deficiencies if not executed thoughtfully. Prioritizing variety in meat sources, including organ meats, and focusing on high-quality, ethically sourced products can help mitigate risks. As with any significant dietary change, it is advisable to consult a healthcare professional to ensure it aligns with your health goals and to monitor your nutritional status. For further information on the potential risks and health implications of this diet, consider consulting reputable sources such as the British Heart Foundation.

Frequently Asked Questions

Yes, small amounts of low-lactose dairy, such as hard cheeses like Parmesan or aged cheddar, are generally accepted. However, high-lactose dairy like milk and soft cheeses should be avoided.

Standard practice limits seasonings to salt. Some dieters occasionally use pepper. Spices derived from plants are typically excluded to maintain the diet's strict animal-only premise.

Animal fats are the standard for cooking. Options include beef tallow, lard, and grass-fed butter.

Proponents claim that consuming fresh organ meats, especially liver, provides enough vitamin C to prevent scurvy. However, this remains a point of contention among nutrition experts due to the diet's lack of plant sources.

While fiber is known for its role in digestion, many carnivore dieters report regular bowel movements. Fecal bulk is reduced, but the body can adapt. Some studies even suggest fiber elimination can alleviate symptoms of irritable bowel syndrome.

Budget-friendly options are widely available. Ground beef with a high fat content is an economical staple, as are organ meats and eggs, which are both inexpensive and nutrient-dense.

Bacon and sausages are often included, but it's crucial to check the ingredient labels. Many processed meats contain added sugars, fillers, or spices from plant sources, which are not allowed on a strict carnivore diet.