What to Eat on a BBBE Diet? The Ultimate Food and Meal Guide

December 7, 2025 •

4 min read

The BBBE diet, a highly restrictive variant of the popular carnivore diet, was designed to eliminate food-related decision fatigue and jumpstart weight loss. Focusing on just four food types, understanding precisely what to eat on a BBBE diet is crucial for success and includes careful consideration of what is allowed and what must be avoided.

Quick Summary

A detailed breakdown of the BBBE diet, covering the core food groups and optional additions. Learn about meal preparation, its high-fat nature, and how it compares to a standard carnivore diet. Essential information on potential risks and nutritional deficiencies is also discussed.

Key Points

Core Foods: The BBBE diet consists strictly of beef, bacon, butter, and eggs, focusing on fatty cuts and preparations.
High Fat, Low Carb: It is a high-fat, low-carbohydrate, ketogenic-style eating plan designed to eliminate guesswork and promote ketosis.
Satiety and Simplicity: The diet's high protein and fat content leads to high satiety and reduces food decision fatigue for its duration.
Strict Exclusions: All plant-based foods, including fruits, vegetables, grains, and sugars, are completely excluded from the BBBE diet.
Potential Risks: Due to its extreme restrictiveness, the BBBE diet poses risks of nutritional deficiencies (fiber, Vitamin C) and is not recommended for long-term use without medical supervision.
Optional Additions: Some followers include other fatty animal products (like pork belly) and limited dairy (like cheese) for variety, while maintaining the core principles.

Understanding the BBBE Diet: The Basics

The BBBE diet is an acronym for Beef, Bacon, Butter, and Eggs. It is a short-term, extreme version of the ketogenic and carnivore diets, gaining popularity for its simplicity. The core idea is to consume only these four fatty, animal-based foods, driving the body into a state of ketosis by eliminating carbohydrates. Proponents believe this approach can aid in weight loss by increasing satiety and reducing cravings. Unlike a broader carnivore diet that includes all types of meat, fish, and some dairy, the BBBE diet is deliberately limited to reduce food triggers and inflammation for a set period, typically 30 to 90 days.

The Four Pillars: What to Eat on a BBBE Diet

Beef

Beef is the cornerstone of the BBBE diet, providing high-quality protein, essential amino acids, and crucial micronutrients. To maximize the fat intake essential for ketosis, fatty cuts are preferred. These can include:

Rib-eye steak
Brisket
Ground beef (ideally 80/20 or higher fat content)
Short ribs

Beef is also an excellent source of heme iron, which is highly bioavailable, and B vitamins like B12, essential for energy and neurological function.

Bacon

Often seen as a treat, bacon is a high-fat staple of the BBBE diet. When selecting bacon, opt for high-quality, nitrate-free varieties if possible. The rendered bacon fat is highly prized and can be saved and used for cooking other BBBE-approved foods, like eggs.

Butter

Butter provides a pure source of saturated fat to fuel the body in the absence of carbohydrates. Grass-fed butter is especially beneficial, as it contains higher levels of conjugated linoleic acid (CLA), vitamin K2, and gut-health-supporting butyrate. It can be melted over steaks, mixed into scrambled eggs, or simply enjoyed in moderation to increase fat intake.

Eggs

Often called "nature's multivitamin," eggs are a nutritional powerhouse packed with protein, healthy fats, choline, and a wide array of vitamins and minerals. Both the yolk and the white are consumed. Eggs offer versatility and can be scrambled, fried in butter or bacon fat, or made into BBBE-friendly "cloud bread" for those who desire a bread-like texture.

Expanding Your BBBE Menu (Optional Additions)

While the BBBE diet is defined by its four core components, some followers, and proponents like Dr. Kiltz, allow for minor additions to slightly increase variety.

Other Fatty Meats: Fatty pork (like pork belly), lamb, or even certain cuts of chicken (wings, thighs) are sometimes included.
Limited Dairy: Full-fat, hard cheeses and heavy cream are sometimes incorporated, especially in versions like Dr. Kiltz's BEBBIS diet.
Seasoning: Salt is a vital addition, especially to replenish electrolytes. Salt is necessary for proper hydration on a low-carb diet.
Hydration: Plain water, black coffee, and plain tea are the only permitted beverages.

BBBE vs. Standard Carnivore Diet


Feature	BBBE Diet	Standard Carnivore Diet
Core Foods	Beef, Bacon, Butter, Eggs	All animal products (meat, fish, eggs, some dairy)
Food Variety	Extremely limited, strict focus	Broader variety, can include more animal types and organ meats
Focus	Very high fat, simplified approach for a 'reset'	High protein and fat, can be customized based on preference
Decision Fatigue	Minimal; simple and clear food list	Moderate; requires choosing from a wider array of animal products

Potential Risks and Critical Considerations

The BBBE diet's restrictive nature, while appealing for its simplicity, comes with notable risks that must be considered.

Nutrient Deficiencies: The complete exclusion of plant matter eliminates key nutrients. Concerns exist regarding a lack of Vitamin C, potassium, magnesium, and fiber, among others.
Heart Health: A high intake of saturated fat, especially without other food groups, can raise "bad" LDL cholesterol levels and may pose risks to heart health.
Digestive Issues: The absence of dietary fiber can lead to constipation and negatively impact the gut microbiome, which is crucial for overall health.
Kidney Stress: High protein intake can place additional stress on the kidneys, potentially affecting their function over time.

Due to these risks, most medical professionals do not recommend the BBBE or carnivore diet for long-term use. It is crucial to consult a healthcare provider before beginning this or any highly restrictive diet, especially if you have pre-existing health conditions. For some individuals, supplementation may be necessary to address potential deficiencies.

Conclusion

The BBBE diet is a highly restrictive, short-term, carnivore-based approach that emphasizes beef, bacon, butter, and eggs. For some, its simplicity can offer a powerful 'reset' for their metabolism and food cravings. However, this strategy is not without its risks, primarily stemming from the elimination of entire food groups, which can lead to nutritional deficiencies and other health concerns. As with any significant dietary change, it is vital to listen to your body, remain well-hydrated, and prioritize consulting a qualified medical professional before starting. The BBBE diet is a tool, and like any tool, it is important to understand its limitations and potential dangers before use. Finding a sustainable, long-term eating pattern that includes a balance of whole foods is the best strategy for enduring health.

How to Create a Simple BBBE Meal Plan

Morning: Scramble 2-3 eggs in a pan with a tablespoon of grass-fed butter. Cook a few slices of bacon until crispy and use the rendered fat to cook the eggs if desired. Have black coffee or plain water.
Lunch: Cook a fatty ground beef patty and melt a slice of high-fat cheese on top. Use bacon slices as a "bun" or wrap. Alternatively, eat leftover steak from dinner.
Dinner: Pan-sear or grill a rib-eye steak. Top with a generous pat of butter. Pair with a side of hard-boiled eggs mashed with a little butter and salt.
Snacks (if needed): Consider a small cup of fatty bone broth or another few hard-boiled eggs.

Following this structure simplifies food choices completely, ensuring that meals adhere to the strict BBBE guidelines.

Frequently Asked Questions

While the core BBBE diet is limited to beef, bacon, butter, and eggs, some followers who expand to a broader carnivore approach do include fatty chicken cuts like wings and thighs.

Yes, black coffee and plain tea are generally permitted. Some may also add butter or heavy cream to their coffee for extra fat, though some followers prefer to keep it even more simple.

Because of the complete absence of plant-based foods, supplementation for vitamins like C, potassium, and magnesium may be necessary to avoid deficiencies. Consulting a doctor before beginning is highly recommended.

Fatty cuts of beef like rib-eye, brisket, and ground beef with a higher fat percentage are preferred to meet the high-fat requirements of the diet, as fat is the primary fuel source.

Many followers practice eating until comfortably satiated, rather than counting calories. The high fat and protein are very filling, often leading to 1-3 meals per day.

While not one of the core four, some versions of the diet allow a little full-fat, hard cheese. However, stricter followers omit dairy to adhere to the core principles.

The diet's long-term effects are largely understudied, and medical professionals often raise concerns about nutrient deficiencies and high saturated fat intake. Most recommend it only as a short-term 'reset'.