What can I eat while doing the carnivore diet?

The carnivore diet is an elimination diet that consists exclusively of animal products. For those asking what can I eat while doing the carnivore diet, the answer centers on meat, fish, eggs, and certain dairy, with a variety of cuts and sources to explore.

Quick Summary

The carnivore diet involves eating only animal-based foods like meat, fish, eggs, and some low-lactose dairy. It eliminates all plant foods, relying on fat and protein for energy. Core foods include red meat, poultry, seafood, and organ meats, with animal fats for cooking and extra energy.

Key Points

• Foundation: The carnivore diet is a zero-carbohydrate, animal-products-only eating plan, excluding all plant-based foods.

• Variety is Key: To ensure adequate nutrition, incorporate a wide range of animal products, including red meat, poultry, seafood, and organ meats.

• Focus on Fat: Fatty cuts of meat, along with animal fats like tallow and butter, are your primary energy source on this diet.

• Nutrient-Dense Organs: Include organ meats like liver and heart to get essential vitamins and minerals that muscle meat may lack.

• Dairy is Optional: Some followers include low-lactose dairy like hard cheese and butter, while others exclude all dairy, depending on tolerance.

• Hydrate with Water and Broth: Water and bone broth are the primary beverages and help maintain electrolyte balance.

Understanding the Carnivore Diet Fundamentals

At its core, the carnivore diet is a highly restrictive elimination diet focused solely on animal products. It is essentially a zero-carbohydrate approach, as all plant-based foods—including fruits, vegetables, nuts, and grains—are completely excluded. The guiding principle is to consume nutrient-dense animal foods that provide protein, fat, vitamins, and minerals. Followers typically eat until satiated, without strict portion or calorie counting. The key to success often lies in selecting a variety of animal sources to ensure a broad spectrum of nutrients and to prevent the diet from becoming monotonous.

The Carnivore-Friendly Food List

For anyone starting this diet, a clear understanding of the permissible food list is crucial. The following categories form the foundation of a carnivore lifestyle:

Meats: The Cornerstone

Red meat, particularly beef, is often considered the foundation of the carnivore diet due to its excellent nutritional profile, including iron, zinc, and B vitamins. Fatty cuts are generally preferred to provide the necessary energy, replacing carbohydrates.

• Beef: Ribeye steaks, chuck roast, ground beef (80/20 or higher fat content), and brisket are all excellent options. Grass-fed beef is often recommended for its potentially higher omega-3 content.
• Pork: Pork shoulder, pork belly, bacon (ensure it's sugar-free and without additives), and pork ribs offer great fat and flavor.
• Poultry: Chicken and turkey are allowed, though fattier cuts like thighs and wings are often favored over leaner breasts. Duck is another fatty, flavorful option.
• Lamb: Lamb chops and shoulder are popular choices that offer a distinct flavor profile.
• Game Meats: For variety, wild game like bison, venison, and elk can be included, often providing a leaner option.

Organ Meats: The Nutrient Powerhouses

Organ meats are highly prized by carnivore dieters for their exceptional nutritional density. They contain vitamins and minerals that can be harder to find in muscle meat alone, such as high levels of vitamin C in liver.

• Liver: Often called "nature's multivitamin," liver is rich in vitamin A, B vitamins, iron, and copper.
• Heart: An excellent source of CoQ10 and B vitamins.
• Kidney: Packed with selenium and B12.
• Bone Marrow: High in fat and a good source of calories.

Seafood: For Variety and Omega-3s

Seafood provides important nutrients like omega-3 fatty acids, which are beneficial for heart and brain health.

• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3s.
• White Fish: Cod and haddock provide lean protein.
• Shellfish: Oysters, clams, shrimp, crab, and mussels are rich in various minerals.

Eggs and Dairy: A Matter of Tolerance

Eggs are a staple for many on the carnivore diet due to their complete protein and fat content. Dairy, however, is a point of variation. Some restrict it, while others include low-lactose options.

• Eggs: A versatile and affordable nutrient source, often consumed daily.
• Low-Lactose Dairy: For those who tolerate it, butter, ghee, and hard cheeses are common inclusions. Heavy cream is also used by some.

Animal Fats and Broth

Animal fats are a crucial energy source on this zero-carb diet. Bone broth is often used for its electrolytes and easy-to-digest nutrients.

• Fats: Tallow (rendered beef fat), lard (rendered pork fat), and butter are used for cooking.
• Bone Broth: Made from simmering animal bones, it provides collagen, gelatin, and minerals, and can help with gut and joint health.

Comparison of Carnivore Diet Variations

Adherence to the carnivore diet can vary. This table outlines the differences between a more strict, traditional approach and a more flexible version.

Feature	Strict Carnivore	Flexible Carnivore
Food Inclusions	Meat, salt, water, minimal dairy.	Includes some low-lactose dairy (cheese, heavy cream), coffee/tea, and limited seasonings.
Dairy	Minimal to none, usually just butter or ghee.	Includes hard cheese, heavy cream, or full-fat yogurt if tolerated.
Beverages	Water, bone broth.	May include coffee and tea, consumed black or with heavy cream.
Seasonings	Only salt is typically permitted.	Allows salt, pepper, and sometimes zero-carb spices.
Primary Goal	Elimination of all potential plant-based irritants.	Broader food variety while remaining almost exclusively animal-based.

Practical Meal Ideas for the Carnivore Diet

Variety is key to maintaining long-term adherence. Here are some examples of what you can eat while following the carnivore diet:

• Breakfast: Scrambled eggs cooked in butter with a side of bacon or fatty sausage links.
• Lunch: Leftover roast beef or a large bison burger patty.
• Dinner: A ribeye steak seared in tallow, served with a side of pan-fried beef liver.
• Snacks: Beef jerky (additive-free), hard-boiled eggs, or a small amount of hard cheese.

Considerations for Successful Adaptation

Transitioning to a carnivore diet can present challenges. It is common to experience a period of adjustment as your body switches from burning carbohydrates to fat for fuel, which can cause temporary lethargy or digestive changes. Drinking plenty of water is essential to maintain hydration and manage electrolytes, especially without the water content typically found in fruits and vegetables. Some individuals may also find that incorporating nutrient-dense organ meats helps to compensate for the elimination of plant-based vitamins. You can learn more about managing this transition from authoritative sources like this guide from the Australian Carnivores Association.

Conclusion: Navigating Your Carnivore Diet Options

Successfully navigating the carnivore diet depends on a solid understanding of its core principles and allowed foods. While extremely restrictive, the diet offers a framework built around nutrient-dense animal products. From a wide array of meats and seafood to the crucial inclusion of organ meats, eggs, and healthy animal fats, a varied and satiating menu is achievable. By focusing on whole, unprocessed animal foods, staying hydrated, and being mindful of your body's response, you can effectively structure your meals and maintain this meat-centric way of eating. Consulting with a healthcare professional before starting any highly restrictive diet is always recommended, especially if you have pre-existing health conditions.

Frequently Asked Questions

Can I have seasonings or spices on the carnivore diet?

Strict carnivores only use salt, while more flexible followers may include zero-carb spices and pepper if they are well-tolerated and don't contain any plant-based additives.

Are processed meats like bacon allowed?

Bacon is often included, but it is important to choose versions without added sugar, preservatives, or other non-carnivore ingredients. Processed meats should be consumed in moderation.

Is it okay to drink coffee or tea?

Coffee and tea are plant-based, so strict carnivores avoid them. Many people, however, include black coffee or tea as a personal concession, adding heavy cream if dairy is tolerated.

What about fats for cooking?

You should use animal fats for cooking, such as tallow (rendered beef fat), lard (rendered pork fat), or ghee. These provide a rich flavor and crucial calories.

Do I need to eat organ meats?

While not strictly required, organ meats are highly recommended. They are dense in vitamins and minerals that can be harder to obtain from muscle meat alone and can help prevent nutritional deficiencies.

Can I have dairy products like milk or yogurt?

High-lactose dairy products like milk and yogurt are typically avoided. Some tolerate low-lactose items like hard cheeses, butter, and heavy cream in limited amounts.

How do I make sure I am getting enough fat?

Choose fattier cuts of meat like ribeye, pork belly, or lamb chops. You can also add extra animal fat, such as tallow or butter, to your meals and for cooking.