What to eat and drink on carnivore? A comprehensive guide

November 30, 2025 •

4 min read

According to a study published in PMC, the carnivore diet meets several key nutrient thresholds while excluding plant-based foods. If you're considering this highly restrictive approach, a clear understanding of what to eat and drink on carnivore is vital for success and overall well-being. This article covers the fundamental principles and practical food choices.

Quick Summary

This guide provides a detailed breakdown of the accepted animal products and beverages for a carnivore diet, including types of meat, fat sources, and permitted liquids. It also compares different food choices and addresses common questions to help dieters navigate this eating plan.

Key Points

Foundation: Focus on high-fat cuts of meat like ribeye and ground beef for primary energy.
Variety is Key: Incorporate organ meats, eggs, and different types of fish for a broader nutrient profile.
Crucial Fats: Use beef tallow, lard, or ghee for cooking and extra calories.
Hydration Essentials: Drink plenty of water and add salt for electrolytes, especially during the initial phase.
Beverage Options: Stick to water and optional bone broth; some may include black coffee or tea, depending on their tolerance.
Simple Snacks: Hard-boiled eggs, jerky (sugar-free), and pork rinds are permissible snack choices.
Dairy Caution: Approach dairy cautiously, testing tolerance for hard cheeses and butter due to lactose content.
Transition Management: Ensure adequate fat and salt intake to mitigate low-energy symptoms often experienced when transitioning to a carnivore diet.

What is the Carnivore Diet?

The carnivore diet is a restrictive eating plan that consists exclusively of animal products. It's a zero-carb approach that eliminates all plant-based foods, including vegetables, fruits, legumes, grains, nuts, and seeds. The philosophy is that a diet of only animal foods can provide all the necessary nutrients while removing potential irritants and antinutrients found in plants. Common reasons people adopt this diet include attempts to reduce inflammation, lose weight, and address autoimmune issues, though much of the evidence remains anecdotal.

The Foundational Foods: Meat, Fish, and Fowl

The cornerstone of the carnivore diet is high-quality meat. The best options are those with a high-fat content, as fat is the primary energy source on this plan.

Beef: Fatty cuts like ribeye, chuck roast, ground beef (80/20 or higher), and brisket are staples. Organ meats, such as liver, heart, and kidney, are nutrient-dense and highly recommended.
Pork: Options include pork shoulder, pork belly, bacon (check for added sugars and fillers), and pork chops.
Lamb: Lamb chops and legs offer another rich, fatty choice.
Poultry: Chicken thighs, wings, and legs with the skin on are preferable to leaner chicken breasts. Turkey is also an option.
Fish and Seafood: Fatty fish like salmon, mackerel, and trout are excellent. Shellfish such as shrimp, crab, lobster, and oysters are also allowed.

Fats and Dairy

Fat is a crucial part of a carnivore diet, providing the energy that would otherwise come from carbohydrates. Some dairy is also included, depending on individual tolerance.

Fats: Lard, tallow, and ghee (clarified butter) are preferred cooking fats. Grass-fed butter can be used but contains small amounts of lactose, which some people may find irritating.
Dairy: Most versions of the diet are very low-lactose or lactose-free. Hard cheeses are sometimes included due to their low lactose content. Some people may also consume small amounts of heavy cream, but this should be tested for individual tolerance.

Carnivore Snacks and Broth

While the diet emphasizes large, satisfying meals, there are some snack options available.

Bone Broth: This provides electrolytes and minerals, which can be particularly useful during the initial transition phase.
Beef Jerky or Meat Chips: Ensure these are free of sugar, marinades, and other non-carnivore ingredients.
Pork Rinds: Another crunchy, zero-carb snack option.
Hard-Boiled Eggs: A simple and convenient source of protein and fat.

Navigating Liquids and Hydration

Staying hydrated is essential on any diet, and on carnivore, the choices are simple.

Water: The most important liquid. It's recommended to add high-quality sea salt (like Redmond Real Salt) to your water to replenish electrolytes lost on a low-carb diet.
Coffee and Tea: Some purists avoid coffee and tea due to their plant origins, but others include them. If you do, consume them black or with a small amount of heavy cream. Decaf options may be preferable to avoid potential negative effects of caffeine.
Bone Broth: As mentioned for snacks, bone broth is also a hydrating and nutritious beverage.

Comparison of Protein Sources on the Carnivore Diet


Feature	Red Meat (e.g., Ribeye)	Poultry (e.g., Chicken Thighs)	Fish (e.g., Salmon)
Fat Content	Very High	Moderate	High (rich in Omega-3s)
Flavor Profile	Rich and Satiating	Mild and Versatile	Distinctive and Oily
Nutrient Density	High (Iron, B12, Zinc)	Moderate (varies by cut)	Very High (D, B12, Selenium)
Cost	Can be expensive	Generally affordable	Varies widely
Cooking Time	Fast (steaks) to Slow (roasts)	Medium	Very Fast
Key Benefit	Excellent energy source, satiating	Versatile and lean protein	Rich in beneficial Omega-3 fatty acids

Common Pitfalls and How to Avoid Them

Newcomers to the carnivore diet often make mistakes that can be easily avoided. One of the biggest issues is not eating enough fat, which can lead to feelings of low energy, fatigue, and other "keto flu" symptoms. Making sure to include fatty cuts of meat and adding extra tallow or butter is key. Another pitfall is the removal of salt, as electrolytes are depleted when carbohydrates are removed. Salting your food to taste and adding a pinch to your water can help. Finally, sticking to high-quality, pasture-raised or grass-fed animal products is often recommended to maximize nutrient intake and minimize potential contaminants.

Conclusion

Successfully following the carnivore diet requires a clear understanding of the accepted foods and beverages. By focusing on fatty cuts of meat, nutrient-rich organ meats, eggs, and hydrating with water and bone broth, dieters can build a complete and satisfying meal plan. While restrictive, the diet's simplicity is a core appeal for many seeking to eliminate plant-based foods. Prioritizing high-quality ingredients and listening to your body's signals for fat and salt intake is the most effective strategy for managing this unique eating approach. Before beginning any restrictive diet, consulting a healthcare provider is recommended for personalized guidance.

Where to learn more about the Carnivore Diet

For additional resources on the carnivore diet and related health topics, visit WebMD's guide to the carnivore diet for another perspective on what the plan entails and potential benefits and risks.

Frequently Asked Questions

Some individuals on the carnivore diet consume low-lactose or hard cheeses like cheddar and parmesan. However, since dairy is an animal product but not pure meat, and contains some lactose, it is often considered an optional food. Tolerance varies by individual.

For strict adherence, coffee and tea are excluded as they are plant-based. However, many carnivore followers include black coffee or tea in their routine. It's a personal choice, and some may find it affects their digestion or health goals. If consumed, it should be without sugar or milk, though some may add heavy cream.

Low energy, sometimes called 'keto flu', is a common side effect of transitioning to a low-carb diet. It is often caused by a lack of electrolytes. Ensure you are consuming enough fat and adding plenty of salt to your food and water to help replenish minerals.

While not strictly necessary, organ meats like liver, kidney, and heart are highly recommended. They are incredibly nutrient-dense and provide vitamins and minerals that may be less concentrated in muscle meats. A common practice is to eat a small amount of liver once or twice a week.

For cooking, animal fats are preferred. Excellent options include beef tallow, lard, and ghee. These fats have a high smoke point and provide a great source of energy. Butter is also commonly used but should be noted for its trace lactose content.

Salt is very important. When you eliminate carbohydrates, your body retains less water and excretes more electrolytes, including sodium. Salting your food generously and adding a pinch to your water is crucial for maintaining proper electrolyte balance, preventing dehydration, and avoiding headaches or fatigue.

When choosing processed meats like bacon or sausage, it is vital to read the labels carefully. Many processed meats contain added sugars, fillers, and preservatives that are not allowed on the carnivore diet. Look for brands with only meat and salt as ingredients.