What Specifically Can You Eat on a Carnivore Diet?

January 10, 2026 •

4 min read

According to a 2021 survey published in 'Current Developments in Nutrition,' 95% of carnivore diet followers reported improved overall health. The carnivore diet is a highly restrictive eating plan that focuses exclusively on animal products, so what specifically can you eat on a carnivore diet? It primarily includes meat, fish, eggs, and some animal fats, while completely eliminating all plant-based foods.

Quick Summary

A strict carnivore diet involves consuming only animal products like meat, fish, and eggs. It excludes all plant-based foods, including vegetables, fruits, and grains. Some variations may permit limited, low-lactose dairy. Adherents focus on fat for energy and may include organ meats for nutrients.

Key Points

Core Foods: The diet consists solely of animal products, primarily meat, fish, eggs, and animal fats like lard and butter.
Organ Meats are Essential: Organ meats like liver and heart are encouraged for their high concentration of vitamins and minerals, which can be scarce in a muscle-meat-only diet.
Strictly Zero Plant Foods: All plant-based items are forbidden, including all fruits, vegetables, grains, nuts, and seeds.
Limited Dairy is an Option: Some variations permit small amounts of low-lactose dairy products, such as hard cheeses, heavy cream, and ghee.
Water is the Primary Beverage: Water is the main drink, while other beverages like coffee, tea, and soda are excluded.
No Fiber Intake: A significant aspect of the diet is the complete absence of fiber, which can impact digestive health.
Energy from Fat: The body relies on dietary fat for fuel, entering a state of ketosis similar to a ketogenic diet.
Professional Consultation is Recommended: Due to its restrictive nature and potential for nutrient deficiencies, medical advice is crucial before beginning this diet.

Core Pillars of the Carnivore Diet

The carnivore diet operates on a simple principle: if it comes from an animal, you can eat it. This strict approach means a complete elimination of plant-based foods, which includes common food groups like fruits, vegetables, grains, and legumes. The core of the diet centers on muscle meat and fats, which are consumed in a relatively high-protein, zero-carb, or near-zero-carb fashion. Many followers transition to this way of eating after experimenting with other low-carb plans, like the ketogenic diet.

The Foundational Food List: What's On the Menu?

The staples of the carnivore diet provide ample nutrition and energy from animal sources. The specific foods you consume can be categorized as follows:

Red Meat: This is the cornerstone of the diet for many. Popular choices include fatty cuts of beef like ribeye, brisket, and ground beef, as well as lamb and pork. Fattier cuts are often emphasized to provide sufficient calories and keep the body in a state of ketosis.
Poultry: Chicken and turkey are also acceptable, though some followers prefer to stick to red meat for a higher fat content. Chicken thighs and wings are generally preferred over leaner cuts like breast meat.
Organ Meats: These are highly nutrient-dense and encouraged by many in the carnivore community. Liver, kidney, and heart are excellent sources of essential vitamins and minerals that can be lacking in a meat-only diet.
Fish and Seafood: Both fatty fish like salmon, sardines, and mackerel, and leaner options such as tilapia and cod, are permitted. Shellfish like shrimp, crab, and scallops also make the list.
Eggs: A versatile and nutrient-rich staple, eggs are a critical component for many carnivores. They provide protein, healthy fats, and a range of vitamins.
Animal Fats and Broths: Lard, tallow, and butter are used for cooking and adding fat to meals. Bone marrow and bone broth are also frequently included to provide additional nutrients and aid in digestion.
Low-Lactose Dairy (Optional): Some adherents include small amounts of low-lactose dairy, such as hard cheeses (like aged cheddar or parmesan), heavy cream, and ghee. High-lactose products like milk and yogurt are typically avoided due to their carbohydrate content.
Seasonings and Beverages: Water is the primary beverage. Some followers use salt and pepper, and possibly a few other spices without carbohydrates, while others adhere to a stricter 'lion diet' that only allows meat, salt, and water.

A Sample Carnivore Diet Meal Plan

A daily meal plan on a carnivore diet might look something like this, with followers encouraged to eat until satiated.

Breakfast: Scrambled eggs cooked in butter with bacon or fatty steak slices.
Lunch: Several ground beef patties cooked with salt and pepper, served plain.
Dinner: A large ribeye steak cooked to your liking.
Snacks: Beef jerky (ensure it's sugar-free) or a bowl of bone broth.

Comparison: Carnivore Diet vs. Keto Diet


Feature	Carnivore Diet	Ketogenic (Keto) Diet
Carbohydrate Intake	Virtually zero. No plant-based foods.	Low, but not zero. Typically under 50g per day.
Food Sources	Exclusively animal products (meat, fish, eggs, some dairy).	Animal products and select low-carb plant foods (leafy greens, avocados, nuts, seeds).
Fiber Intake	None. Completely absent from the diet.	Low, but present in allowed plant foods.
Dietary Flexibility	Extremely restrictive. Few food options.	More flexible, incorporating a wider variety of foods.
Key Macronutrient	Fat and protein.	High fat, moderate protein.

Potential Challenges and How to Address Them

The highly restrictive nature of the carnivore diet can present certain challenges. The most significant is the complete elimination of dietary fiber, which can lead to constipation. Adequate water and fat intake are often cited as natural remedies by proponents, though it remains a common concern. Additionally, the diet may lack some micronutrients found primarily in plants, such as Vitamin C and certain antioxidants, although organ meats can help mitigate some of these deficiencies. Some individuals also experience a transitional phase known as the 'keto flu' as their body adapts to burning fat for fuel instead of carbohydrates.

Conclusion

The carnivore diet is a highly specialized eating plan that revolves around exclusively consuming animal products. While it is extremely restrictive and lacks variety compared to standard diets, its core philosophy is to provide the body with energy and nutrients from meat, fish, eggs, and fat. Understanding what specifically can you eat on a carnivore diet—and what you cannot—is the first step for anyone considering this dietary path. As with any major dietary change, especially one that excludes entire food groups, it is strongly advised to consult with a healthcare professional before beginning. The restrictive nature and the lack of fiber and certain nutrients pose potential long-term risks that should be carefully considered. For those interested in a deeper dive into the health impacts, further research can provide more comprehensive context into the dietary guidelines and their outcomes.

Further Resources

For more information on nutritional science and potential risks associated with highly restrictive diets like the carnivore diet, consider exploring resources from reputable health organizations. One such resource is the British Heart Foundation's perspective on the carnivore diet, which offers a critical view on potential heart-health risks.

Frequently Asked Questions

While the diet primarily focuses on whole animal products, some followers consume processed meats like bacon or sugar-free jerky. However, it's generally advised to prioritize unprocessed meats to avoid additives and excess sodium.

This is debated among carnivore dieters. Most tolerate small amounts of low-lactose dairy, like aged cheese, butter, and heavy cream. High-lactose products like milk and yogurt are usually avoided due to their sugar content.

While not strictly required, many proponents strongly recommend organ meats. They are a concentrated source of vitamins and minerals like Vitamin A and C, which can be hard to obtain from muscle meat alone.

Strict carnivore dieters only drink water. However, some allow black coffee and tea, though these are technically from plants. Others might add butter or heavy cream to their coffee.

The strictest form of the diet, the 'lion diet,' only permits salt. Most followers, however, use salt and pepper. Spices derived from plants are generally excluded, but some make exceptions for certain seasonings.

Both are low-carb, but the carnivore diet is far more restrictive. Keto allows low-carb plant foods like vegetables, nuts, and seeds, while the carnivore diet eliminates all plants entirely.

This is a controversial topic. Health experts express concern over the lack of fiber and some micronutrients, along with high saturated fat intake. Long-term studies on the diet are limited, and it is not typically recommended by mainstream nutritionists.

Organ meats, particularly liver, contain small amounts of Vitamin C. While meat is not a primary source, some proponents believe the body's need for Vitamin C is lower without carbohydrates. However, deficiency remains a concern for many health experts.

Fats are a crucial energy source on this diet. Adherents are encouraged to eat fatty cuts of meat and use animal fats like tallow, lard, and butter. Adequate fat intake is necessary to sustain ketosis and energy levels.