What protein can I use on a carnivore diet? A comprehensive guide

November 8, 2025 •

4 min read

The carnivore diet is an eating plan centered exclusively on animal products, with protein and fat as the primary macronutrients. For those beginning this journey, a common question is: What protein can I use on a carnivore diet? The diet offers a wide array of options, including various meats, fish, eggs, and certain dairy products.

Quick Summary

The carnivore diet relies on diverse animal protein sources like beef, poultry, pork, and seafood. Other key options include nutrient-rich organ meats, eggs, and limited amounts of low-lactose dairy. Supplements derived from animal products, such as beef isolate or collagen, are also used by some.

Key Points

Red Meat is a Cornerstone **: Fatty beef cuts like ribeye are staples, providing essential protein and fat for energy.
Organ Meats are Nutrient Powerhouses **: Liver, heart, and kidney are exceptionally dense in vitamins and minerals like Vitamin A and B12.
Fatty Fish Provide Omega-3s **: Incorporate wild-caught fish such as salmon and mackerel for heart and brain health benefits.
Eggs are a Versatile and Complete Protein **: Eggs from chickens or other birds are affordable, nutrient-rich, and can be cooked in many ways.
Supplements are for Convenience **: Prioritize whole-food protein sources over supplements, using pure, animal-based powders like beef isolate only when necessary.
Dairy is Optional and Low-Lactose **: Hard cheeses, butter, and heavy cream are acceptable for some, but many stricter followers avoid dairy completely.
Bone Broth Aids Hydration and Gut Health **: Sipping on bone broth provides minerals and helps maintain gut health, especially when adjusting to the diet.

The Foundational Proteins: Red Meat and Poultry

Red meat is the cornerstone of many carnivore diets, celebrated for its robust flavor and high nutrient density. It is a powerhouse of complete protein, B vitamins, iron, and zinc. Fattier cuts are often prioritized to ensure adequate energy intake on a very-low-carb regimen.

Beef: A primary protein source. Options range from fatty ribeye and brisket to lean ground beef and roasts. Liver and other organs are particularly rich in vitamins and minerals.
Pork: Bacon, pork chops, pork belly, and ribs provide both satisfying protein and fat. Choosing sugar-free options is important for strict carnivores.
Lamb: Lamb chops and ground lamb offer a rich, distinct flavor profile.
Chicken and Turkey: Poultry, especially dark meat cuts like thighs and legs, can provide a more affordable and varied protein source.

The Best of the Sea: Fish and Seafood

Incorporating fish and seafood adds variety and provides essential nutrients, particularly omega-3 fatty acids, which support heart and brain health.

Fatty Fish: Wild-caught fish like salmon, mackerel, and sardines are excellent sources of protein and healthy fats.
White Fish: Leaner options such as cod, halibut, and tilapia also provide high-quality protein.
Shellfish: Shrimp, oysters, clams, crab, and scallops can add diverse flavors and textures to the diet.

Versatile Protein from the Farm: Eggs

Eggs are a staple for many carnivore dieters due to their affordability, versatility, and exceptional nutritional profile. They contain all nine essential amino acids, making them a complete protein source, and provide a wealth of vitamins and minerals.

Chicken Eggs: Can be scrambled, fried, boiled, or poached. Many consume between 2 to 6 eggs daily.
Alternative Eggs: Duck, quail, and goose eggs offer different flavors and fat contents for variety.

Navigating Dairy and Supplements

Dairy

Dairy products are a debated topic within the carnivore community. Some include limited amounts, while others avoid it due to potential inflammatory effects or lactose intolerance. Low-lactose options are typically preferred.

Hard Cheese: Aged, hard cheeses like cheddar and parmesan contain very little lactose.
Heavy Cream and Butter: These provide fat and can be used for cooking or to add richness.
Ghee: Clarified butter, ghee, is a pure fat source with no lactose.

Supplements

While whole foods should be the priority, some use supplements for convenience or specific athletic goals. It is crucial to choose clean, animal-based products without additives.

Beef Isolate Protein: Made from hydrolyzed beef, this powder is a pure protein option with a low risk of digestive issues.
Egg White Protein Powder: A good option for those needing a lower-fat, high-protein supplement.
Collagen Peptides: Supports joints, tendons, and skin. Note that collagen is not a complete protein and should be used alongside other complete sources.
Bone Broth: Rich in minerals and gelatin, bone broth can be sipped between meals for hydration and gut health.

Comparison of Carnivore Protein Sources


Protein Source	Fat Content	Nutrient Density	Best For...
Beef (Ribeye)	High	Very High (esp. B vitamins, iron)	Energy, satiety, overall bulk
Chicken Breast	Low	Moderate (lean protein)	Building muscle mass, lower fat intake
Salmon (Wild-caught)	Moderate-High	High (Omega-3s, Vitamin D)	Heart health, brain function
Beef Liver	Low-Moderate	Extremely High (Vitamin A, B12, minerals)	Correcting nutrient deficiencies
Eggs (Pasture-raised)	Moderate	High (complete protein, choline)	Versatility, affordability, balanced macros
Whey Isolate (Pure)	Very Low	Low (primary protein)	Post-workout recovery, convenience

Conclusion: Prioritizing Quality Whole Foods

When considering what protein can I use on a carnivore diet, the best approach is to prioritize a wide variety of whole animal foods. Red meat, poultry, fish, seafood, and eggs should form the backbone of your meals to ensure a broad spectrum of nutrients. While supplements like protein powders and collagen offer convenience, they should not replace nutrient-dense, whole-food options. Including a mix of muscle meat, organ meat, and seafood will help you meet your protein needs and provide essential vitamins and minerals without relying on external supplementation. For more information on navigating this diet, resources like the Cleveland Clinic's breakdown of the carnivore diet can be helpful. Remember to consult with a healthcare provider before making significant changes to your diet.

Potential drawbacks to consider

While focusing on protein, it is important to be aware of the potential risks associated with this restrictive diet. The carnivore diet eliminates many food groups, which can lead to deficiencies in fiber, vitamin C, and other essential plant compounds. Overconsumption of red meat is linked to an increased risk of colon cancer and high LDL cholesterol, though proponents argue this depends on meat quality. High protein intake can strain the kidneys, and the lack of fiber may lead to constipation. It is crucial to monitor your body's response and be aware of these potential health concerns.

How to make the carnivore diet sustainable

To make the diet more sustainable and enjoyable, focus on variety within the allowed food groups. Use different cuts of meat, vary cooking methods, and include a range of seafood and organ meats. Experiment with different types of eggs and, if you tolerate it, various forms of low-lactose dairy. For seasoning, stick to salt and pepper and use animal fats like tallow or butter for flavor. Incorporating meal prepping can also save time and prevent burnout, helping you stick to the plan. By prioritizing nutrient-dense whole foods and listening to your body, you can find a sustainable way to follow this dietary approach.

Carnivore diet meal plan example

Here is an example of a meal plan incorporating different protein sources:

Breakfast: Scrambled pasture-raised eggs cooked in butter with sugar-free bacon or sausage.
Lunch: Leftover ribeye steak slices with a side of hard cheese.
Dinner: Baked salmon fillet seasoned with salt, with a small side of bone marrow.
Snacks: Sardines, beef jerky (sugar-free), or a hard-boiled egg.
Beverages: Water and bone broth throughout the day.

Frequently Asked Questions

Yes, but with caveats. While technically animal-based, most whey proteins contain non-compliant additives. You must select a high-quality, pure whey protein isolate with no added sugars or artificial ingredients if you choose to supplement.

The carnivore diet primarily includes red meat (beef, pork, lamb), poultry (chicken, turkey), fish, and seafood. Some variations, like the 'lion diet,' are more restrictive and only permit ruminant meat like beef.

For muscle building, a mix of high-protein, calorie-dense foods is best. Fattier cuts of red meat like ribeye, coupled with eggs and possibly pure beef or egg white protein isolate, are excellent options.

Yes, eggs are a staple of the carnivore diet and can be eaten daily. They are a complete protein source, versatile, and nutrient-dense.

Organ meats like liver and heart are highly recommended to prevent nutrient deficiencies, as they provide a concentrated source of vitamins and minerals often lacking in muscle meat alone.

You can use convenient options like beef jerky (without additives), hard-boiled eggs, or canned fish like sardines. Additionally, animal-based protein powders can be used for quick shakes.

No, collagen peptides are not a complete protein source because they lack the essential amino acid tryptophan. They should be used to supplement, not replace, complete protein from other animal sources.