What do I eat in a day animal-based?

According to a study published in Frontiers in Animal Science, animal-derived foods have been a significant component of human diets for millions of years, providing essential protein and micronutrients. Following an animal-based diet today involves focusing on these nutrient-dense animal products, often with the addition of low-toxicity plant foods like fruit and honey.

Quick Summary

A daily animal-based meal plan emphasizes high-quality animal proteins, organ meats, and healthy fats, with select fruits and dairy included. Meal examples detail choices for breakfast, lunch, and dinner, ensuring nutrient density and satiety. Electrolyte intake from natural sources is crucial, especially during the transition phase.

Key Points

• Prioritize Quality Animal Products: Focus on grass-fed beef, pasture-raised eggs, and wild-caught fish for maximum nutrient density and bioavailability.

• Embrace Organ Meats: Include liver, heart, and other organs in your diet for a highly concentrated source of vitamins and minerals not easily found in muscle meat.

• Include Select Plant Foods: Unlike a strict carnivore diet, the animal-based approach permits low-antinutrient plant foods such as fruit and honey, offering flexibility and some carbohydrates.

• Maintain Electrolyte Balance: Be intentional about consuming enough sodium from high-quality salt, potassium from meats and organs, and magnesium from fish and bone broth to prevent the 'keto flu'.

• Listen to Your Body: Pay attention to your hunger and satiety signals rather than relying on strict calorie counts; adjust portion sizes based on your individual needs and energy levels.

• Cook with Animal Fats: Use ghee, tallow, and butter as your primary cooking fats for their stability and nutritional value.

Your Animal-Based Daily Meal Blueprint

Adopting an animal-based diet centers on consuming nutrient-dense foods that have fueled human ancestors for millennia. This approach emphasizes high-quality animal products like meat, fish, and eggs while permitting some carefully selected plant foods like fruits and raw honey. Unlike the stricter carnivore diet, this offers more variety and flexibility, which can make it easier to maintain long-term. Prioritizing grass-fed meat, pasture-raised eggs, and wild-caught seafood ensures maximum bioavailability of essential nutrients like Vitamin B12, iron, and Omega-3 fatty acids.

The Morning Meal: Starting Your Day with High-Quality Fuel

For breakfast, the goal is to begin with a meal rich in protein and fat to promote satiety and provide sustained energy. A common choice is a simple yet effective plate of pasture-raised eggs and bacon cooked in ghee or tallow.

• Example 1: Three fried eggs with a side of pasture-raised bacon cooked in beef tallow. Incorporate a few slices of fresh fruit, such as a banana or berries, for a source of clean carbohydrates and antioxidants.
• Example 2: A nutrient-dense smoothie made with raw kefir or milk, honey, and a handful of berries. For an added nutrient boost, consider blending in a small amount of freeze-dried beef organ powder.
• Example 3: A hearty serving of ground beef mince with scrambled eggs mixed through. This provides a substantial protein and fat foundation for the day.

The Midday Meal: Sustaining Energy and Focus

Lunch on an animal-based diet should be satiating and straightforward, often featuring leftovers from the previous night or simple preparations that can be eaten cold.

• Example 1: Cold, diced ribeye steak cooked in ghee from the night before, paired with a small portion of avocado.
• Example 2: Grass-fed beef burger patties topped with aged cheddar cheese. Avoid buns and other grain products. A side of sliced fruit, such as an apple, complements the meal.
• Example 3: Pan-cooked ground lamb with a handful of grapes and crumbled feta cheese. This provides a mix of high-quality fats and a touch of sweetness.

The Evening Meal: Restoring and Replenishing Nutrients

Dinner is an opportunity for a substantial meal that aids in recovery and sets you up for a restful night. Incorporating organ meats, though not necessary every day, is highly recommended for their unparalleled nutrient density.

• Example 1: A grilled ribeye steak cooked to medium-rare, served with roasted marrow bones. This is an incredibly rich source of fat-soluble vitamins and minerals.
• Example 2: Pan-cooked ground beef mince mixed with two egg yolks and a generous sprinkle of sea salt. A simple yet effective staple.
• Example 3: A roasted leg of lamb, cooked with sea salt, providing excellent quality protein and fat.

The Importance of Electrolytes

Transitioning to a lower-carb intake can lead to increased excretion of electrolytes like sodium, potassium, and magnesium, potentially causing symptoms of the 'keto flu,' such as headaches and fatigue. It is crucial to be intentional about replenishing these minerals through dietary choices.

• Sodium: Liberally salt your food with high-quality salt, such as Himalayan pink salt or Redmond Real Salt.
• Potassium: Found in high concentrations in organ meats like liver and heart, as well as fatty fish.
• Magnesium: Sources include fatty fish and bone broth.
• Calcium: Best sourced from raw dairy products like kefir and cheese or from bone-in fish like sardines.

Animal-Based vs. Plant-Based: A Nutritional Comparison

Feature	Animal-Based Diet	Plant-Based Diet	Rationale & Implications
Primary Food Sources	Meat, organs, fish, eggs, dairy, and select fruits/honey.	Fruits, vegetables, legumes, whole grains, nuts, and seeds.	Animal-based diets focus on highly bioavailable nutrients. Plant-based diets offer fiber and unique phytonutrients but may lack certain vitamins like B12.
Protein Quality	High-quality, complete protein with all essential amino acids.	Can be incomplete; requires careful combining (e.g., rice and beans) to achieve a complete amino acid profile.	Animal proteins are easier for the body to utilize for tissue repair and muscle growth.
Key Vitamins & Minerals	Rich in heme iron, B12, zinc, retinol (Vitamin A).	Higher in Vitamin C, folate, magnesium (potentially), and antioxidants.	Some nutrients like B12 are only naturally found in animal products, necessitating supplementation on a strict plant-based diet.
Saturated Fat & Cholesterol	Can be higher, depending on the cut of meat and dairy consumption.	Generally lower in saturated fat and contains no dietary cholesterol.	The link between dietary saturated fat and heart disease is debated, but excessive intake is a concern for some.
Fiber Content	Low to non-existent, depending on plant food inclusion.	High in fiber, beneficial for gut health and digestion.	Lack of fiber in animal-based diets can cause constipation for some individuals.
Sustainability	Higher environmental footprint, especially with ruminant meats.	Often considered more sustainable due to lower resource requirements.	Environmental impact varies significantly with sourcing (regenerative vs. factory farming) and is a complex issue.

Essential Tips for Success

For those starting out, focusing on a few staple meals can simplify the process. Many find that consuming a sufficient amount of fat helps reduce cravings for carbohydrates, easing the transition. Listening to your body is paramount; portion sizes and meal timing should be guided by your hunger and satiety signals, not by strict calorie counting. Incorporating diverse animal products, including lesser-known organ meats, ensures a comprehensive nutrient intake, preventing deficiencies that can occur with monotonous diets.

Navigating Social Situations

While an animal-based diet can seem restrictive, dining out is manageable. Most restaurants offer steak, fish, and other meat options. Requesting vegetables or starches be omitted or substituted with extra fat or protein is a simple solution. In social gatherings, focusing on the meat and animal product offerings and bringing your own animal-based compliant snack can help maintain adherence.

Conclusion: A Personal Journey

An animal-based diet provides a unique nutritional approach centered on nutrient-dense animal products, potentially offering benefits like improved digestion and stable energy levels. By embracing variety in meat, organs, eggs, and raw dairy, and strategically incorporating select fruits and natural fats, individuals can craft a sustainable and nourishing eating pattern. Success relies on personal experimentation, prioritizing high-quality sources, and diligently managing hydration and electrolytes. This lifestyle is more than just a diet; for many, it represents a profound shift towards a more ancestral, whole-foods way of living.

The Animal-Based Diet: Further Information

Recommended Reading:

For those interested in exploring the scientific basis of the animal-based diet and contrasting it with other dietary patterns, the comprehensive review article 'Animal-derived foods: consumption, composition and effects on health in a changing world' offers valuable insights into the roles and risks of animal products in modern diets. The article explores nuances related to different types of meat, dairy, and eggs, providing a balanced perspective on their nutritional contributions and environmental considerations. It's a useful resource for grounding your dietary choices in current scientific understanding.

Frequently Asked Questions

What is the difference between an animal-based diet and a carnivore diet?

An animal-based diet primarily consists of animal products but allows for small amounts of low-toxicity plant foods, such as fruits and honey. The carnivore diet is more restrictive, permitting only animal products like meat, fish, eggs, and dairy.

Do I need to track calories on an animal-based diet?

Most proponents of the animal-based diet do not focus on strict calorie counting. The emphasis is on consuming nutrient-dense foods until you are satiated, as the high protein and fat content naturally leads to increased fullness and can help regulate appetite.

What are the best fats to eat on this diet?

The best fats come from high-quality animal sources, including ghee, butter, beef tallow, and fat from grass-fed meats. These fats are prized for their nutritional profile and energy density.

How do I get vitamin C on an animal-based diet?

While fruits are a source of vitamin C, many adherents get adequate amounts from fresh, high-quality organ meats like liver, or through the small amounts of fruit included in the diet. The body's need for vitamin C may also decrease significantly on a low-carb diet.

Is an animal-based diet suitable for everyone?

No, this diet is not suitable for everyone. It can be restrictive and carries potential risks, including nutrient deficiencies and cardiovascular concerns related to saturated fat intake for some individuals. Consulting a healthcare professional is crucial, especially if you have pre-existing conditions.

How can I get enough electrolytes?

Adequate electrolytes can be obtained by salting your food generously with high-quality salt, eating organ meats for potassium, and consuming fatty fish or bone broth for magnesium and other minerals.

What are some budget-friendly animal-based options?

Budget-friendly choices include ground beef, less-expensive cuts of meat, eggs, and prioritizing nutrient-dense organs like liver and heart, which can often be found at a lower cost.