What can I eat when I'm on the carnivore diet?

January 4, 2026 •

4 min read

Over 500 million people worldwide follow a low-carb diet, and the carnivore diet is one of the most restrictive, focusing exclusively on animal products. So, what can I eat when I'm on the carnivore diet? The answer is more varied and flavorful than many people assume, including a wide array of meat, fish, eggs, and certain dairy products.

Quick Summary

This article details the specific types of animal-based products, including red meat, poultry, seafood, and optional dairy, that are permissible on the carnivore diet. It provides guidance on creating varied meal plans and understanding the foundational principles of this zero-carb, all-meat approach.

Key Points

Red Meat is Core: Fatty cuts of beef like ribeye and ground beef form the foundation of most carnivore diets.
Variety from Animal Sources: Poultry, fish, and seafood provide essential nutrients and help prevent dietary boredom.
Eggs are a Staple: Eggs are a versatile and nutrient-dense source of protein and fat for quick meals.
Nutrient-Dense Organ Meats: Including organ meats like liver and bone marrow is crucial for obtaining a full spectrum of vitamins and minerals.
Fats for Fuel: Animal fats like tallow, lard, and butter are vital for energy and help enhance flavor.
Dairy is Optional: Some followers include high-fat, low-lactose dairy like hard cheese or heavy cream, depending on personal tolerance.
Hydrate and Salt: Staying hydrated and salting food is important, especially during the adaptation phase, to manage electrolytes.

The Foundational Foods of the Carnivore Diet

The carnivore diet is built on a simple premise: eat only animal products. This means eliminating all plants, including fruits, vegetables, grains, and legumes. The diet’s strict nature ensures a zero-carb approach, but the range of edible animal-based foods is still broad enough to create satisfying and nutritious meals. The core of the carnivore diet consists of the following categories.

Red Meat

Red meat is the cornerstone of the carnivore diet and often provides the bulk of calories. Fatty cuts are highly encouraged for satiety and energy. Popular choices include:

Beef: Ribeye steaks, ground beef (with a high fat-to-meat ratio like 80/20), brisket, chuck roast, and beef short ribs.
Pork: Bacon, pork chops, pork belly, and pulled pork.
Lamb: Lamb chops, leg of lamb, and ground lamb.
Organ Meats: Highly nutrient-dense options like beef liver, bone marrow, and kidneys are essential for many followers.

Poultry

Chicken, turkey, and duck are all viable options for variety. Darker, fattier cuts are often preferred for their higher fat content, but all parts are permissible.

Chicken: Thighs, legs, and wings with the skin on are great choices.
Turkey: Turkey breast or thighs can add a different flavor profile.
Duck: A rich and fatty protein source for more decadent meals.

Fish and Seafood

For those who enjoy seafood, fish provides an excellent source of omega-3 fatty acids and other crucial nutrients. Both lean and fatty fish are acceptable.

Fatty Fish: Salmon, mackerel, sardines, and trout are rich in healthy fats.
White Fish: Cod, haddock, and tilapia can be included for variety.
Shellfish: Shrimp, crab, lobster, and oysters are also permissible.

Dairy, Eggs, and Animal Fats

While some versions of the carnivore diet are strictly meat and water, others include a few select animal-derived products.

Eggs

Eggs are a staple food for many on the diet, serving as a quick meal or snack option. They are packed with protein, fat, and micronutrients.

Optional Dairy

Individual tolerance to dairy varies greatly, so it is often introduced cautiously. High-fat, low-lactose dairy products are typically preferred.

Hard Cheeses: Aged cheeses often have less lactose.
Heavy Cream & Butter: These can be used in cooking or as additions to meals.
Clarified Butter (Ghee): A pure animal fat source.

Animal Fats

Animal fats are vital for providing energy and flavor, especially for those on a zero-carb diet.

Tallow & Lard: Rendered beef or pork fat used for cooking.
Butter: A popular fat source for those including dairy.
Bone Marrow: A delicious and nutrient-rich delicacy.

Sample Carnivore Diet Meal Plan

Here is an example of what a day of eating might look like on the carnivore diet.

Breakfast: Scrambled eggs cooked in butter with bacon. Lunch: A large patty of 80/20 ground beef, fried in its own fat. Dinner: A pan-seared ribeye steak seasoned with sea salt. Snack: Beef jerky (free of sugar and other additives) or pork rinds.

Comparison of Carnivore Diet Food Categories


Food Category	Recommended Cuts/Types	Key Nutrients	Common Preparations
Red Meat	Ribeye, brisket, ground beef (80/20), lamb chops	Iron, Zinc, B Vitamins, Saturated Fat	Pan-seared, grilled, slow-cooked, roasted
Poultry	Chicken thighs, wings, dark meat	Protein, Niacin, Selenium	Roasted, grilled, fried in tallow
Fish & Seafood	Salmon, mackerel, shrimp, oysters	Omega-3s, Vitamin D, Selenium	Baked, pan-seared, steamed
Organ Meats	Liver, kidney, bone marrow	Vitamin A, Copper, Iron, Vitamin B12	Seared, slow-cooked, consumed as broth
Fats	Beef tallow, lard, butter	Saturated Fat, CLA, Fat-Soluble Vitamins	Cooking oil, melting over meat
Eggs	Pasture-raised eggs	Protein, Choline, Vitamins A & D	Scrambled, fried, hard-boiled
Dairy	Hard cheese, heavy cream, ghee	Calcium, Fat, Protein	Sprinkled on meat, added to coffee

How to Build a Sustainable Carnivore Meal Plan

Prioritize Fattier Cuts

Fat is the primary fuel source on the carnivore diet, especially once the body becomes fat-adapted. Opt for fattier cuts of meat like ribeye, pork belly, and brisket to ensure you feel full and have sufficient energy.

Don't Fear Organ Meats

While red meat provides many nutrients, organ meats are powerhouse sources of vitamins and minerals not as abundant in muscle meat. Incorporating liver, kidney, or bone marrow can significantly boost your nutrient intake.

Add Variety with Other Animal Products

Even with the restrictions, you can prevent boredom by rotating different types of meat, fish, and eggs. Try different cooking methods like grilling, pan-frying, and slow-cooking. For recipe inspiration, numerous resources provide ideas like carnivore-friendly 'bread' or snacks made from meat and eggs.

Stay Hydrated and Mind Electrolytes

When transitioning to a zero-carb diet, many people experience a 'keto flu' from electrolyte loss. Salt is your best friend here. Season food generously with sea salt and consider adding electrolytes to water. Drinking bone broth is another excellent way to replenish minerals.

Conclusion

For those asking "what can I eat when I'm on the carnivore diet?", the answer is a diverse range of nutrient-dense animal products. From rich cuts of red meat to omega-3-packed fish, and versatile eggs, a carnivore lifestyle doesn't have to be bland. By focusing on fatty cuts, incorporating organ meats, and utilizing various cooking methods, individuals can create a sustainable and satisfying zero-carb meal plan. Always listen to your body and adjust food choices based on personal tolerance and wellness goals. For additional resources, sites like the Optimal Carnivore blog offer extensive information and recipes related to this way of eating.

Outbound Link: For further reading on the science and practice of the carnivore diet, visit the Optimal Carnivore blog.

Frequently Asked Questions

Yes, some versions of the carnivore diet include high-fat, low-lactose dairy products like hard cheeses and heavy cream. However, many followers avoid dairy, so it depends on individual tolerance and diet variations.

Typically, the most strict carnivore diet only allows meat, water, and salt. Some followers permit coffee or tea, but many prefer to stick to water to avoid any potential plant-based compounds or negative reactions.

While not mandatory, organ meats like liver and bone marrow are highly recommended. They are exceptionally rich in vitamins and minerals that can be harder to obtain from just muscle meat, helping to prevent nutrient deficiencies.

You can use any fat derived from animals. Common choices include beef tallow, lard, ghee (clarified butter), and butter.

Yes, snacks are allowed as long as they are animal-based. Good options include beef jerky (with no added sugar or seasoning), pork rinds, hard-boiled eggs, or leftover cooked meat.

The most widely accepted seasoning on the carnivore diet is sea salt, which also helps with electrolyte balance. Some stricter versions avoid even spices derived from plants. Other followers may occasionally use simple animal-based products like meat-based bouillons or bone broth for flavor.

Yes, but it requires careful ordering. Steak restaurants or steakhouses are often the safest bet. You can order plain steaks, burgers without buns or condiments, and sometimes specific fish fillets, making sure they are cooked only in animal fat or butter and seasoned simply.