The carnivore diet has emerged as one of the most controversial eating patterns. It eliminates plant foods in favor of an all-animal approach.
In a survey of over 2,000 participants following this diet for up to 20 months, people reported remarkable energy, sleep quality, and cognitive function improvements.
Before diving into specific recommendations, it’s worth noting that the success of a carnivore diet largely depends on food quality and selection. Making informed choices about which animal products to include or limit can significantly impact your results and overall health experience.
Here are the 10 foods to eat and 10 to avoid with this radical dietary approach.
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10 Best Foods for a Carnivore Diet
Embracing the carnivore lifestyle means focusing on nutrient-dense animal foods that provide complete nutrition without plant matter. These ten essential foods form the foundation of a successful carnivore diet, each bringing unique benefits and vital nutrients to your plate.
1. Red Meat
Red meat stands as the foundation of the carnivore diet, offering a rich source of complete protein and essential nutrients. Whether you choose ribeye, sirloin, or ground beef, these cuts provide the sustenance needed for this meat-based lifestyle.
The key is to focus on high-quality cuts and varying your preparation methods. From rare steaks to slow-cooked roasts, red meat’s versatility makes it an engaging staple that can be enjoyed in multiple ways throughout the day.
2. Organ Meats
Often called “nature’s multivitamin,” organ meats like liver, heart, and kidneys are nutritional powerhouses that provide unique compounds not found in muscle meat. These traditional foods have been prized by cultures worldwide for their exceptional nutrient density.
While organ meats might seem intimidating initially, they can be prepared in ways that make them more palatable. Starting with small amounts mixed into ground meat can help develop a taste for these valuable foods.
3. Fatty Fish
Fatty fish brings a different dimension to the carnivore diet, offering a lighter alternative to red meat while providing substantial nutrition. Species like salmon, mackerel, and sardines add welcome variety to your meals.
Fatty fish is an excellent choice for any time of day because of its rich, satisfying nature. Whether grilled, baked, or pan-seared, these seafood options help prevent menu fatigue while maintaining strict carnivore principles.
4. Eggs
Eggs are one of the most versatile foods on the carnivore diet, offering endless preparation possibilities while delivering complete nutrition. From soft-boiled to scrambled eggs, they can be adapted to any meal or snack time.
Beyond their versatility, eggs are an excellent backup option when other animal products aren’t readily available. They’re portable, easy to prepare, and can be combined with other carnivore-approved foods for more complex dishes
5. Bone Marrow & Broth
Bone marrow and broth provide a luxurious element to the carnivore diet, offering rich flavors and unique textures. These traditional foods can be enjoyed independently or used to enhance other meat-based dishes.
These foods’ warming, satisfying nature makes them particularly appealing during colder months or when seeking comfort food options within the diet’s restrictions.
6. Game Meats
Game meats bring exciting flavors and variety to the carnivore diet, offering a taste of what our ancestors might have enjoyed. Venison, wild boar, and rabbit each provide unique taste profiles and textures.
These meats tend to be leaner than their domesticated counterparts, requiring different cooking techniques to maintain tenderness.
The reward is a more diverse and interesting meal plan while staying true to carnivore principles.
7. Low-Lactose Dairy
Hard cheeses, butter, and heavy cream add richness and variety to the carnivore diet while reducing lactose content. These dairy products can enhance the flavor of other carnivore foods and provide satisfying alternatives.
The key is choosing aged or fermented dairy products with naturally lower lactose content. These options can make the diet more sustainable and enjoyable for those who tolerate dairy well.
8. Poultry
Poultry offers a lighter protein option when you need a break from red meat. Chicken, turkey, and duck provide different flavors and textures while maintaining the all-animal-products approach.
From crispy skin to tender meat, poultry can be prepared in numerous ways to keep meals interesting. The different parts of the bird each offer unique culinary possibilities within the carnivore framework.
9. Animal Fats
Animal fats like tallow, lard, and duck fat are essential components that make the carnivore diet sustainable and satisfying. These traditional cooking fats add flavor while providing the necessary energy.
Learning to render and use these fats can transform your cooking, adding depth to your dishes and ensuring meals are sufficiently caloric and satiating.
10. Seafood
Seafood adds incredible diversity to the carnivore diet, from delicate white fish to rich shellfish. These options provide different textures and flavors while strictly adhering to animal-based foods.
The variety available within the seafood category helps prevent dietary boredom. From quick-cooking shrimp to meaty tuna steaks, seafood offers numerous options for every meal.
10 Worst Food Choices for a Carnivore Diet
Success on the carnivore diet requires strict adherence to eliminating all plant-based foods and products, no matter how healthy they might be considered in other diets.
Understanding what to avoid is just as crucial as knowing what to eat, as even small amounts of these foods can impact your results and take you out of the meat-based framework.
1. All Vegetables
Despite their reputation as healthy foods, vegetables have no place in the carnivore diet. This includes all forms – raw, cooked, fermented, or powdered. Even the most nutrient-dense vegetables, like kale, spinach, and broccoli, are completely excluded.
Eliminating vegetables helps reduce potential digestive irritants and anti-nutrients that some believe interfere with nutrient absorption. This strict approach maintains the diet’s core principle of consuming only animal products.
2. All Fruits
Fruits are strictly forbidden on the carnivore diet, regardless of their natural origin or sugar content. This includes all varieties, from berries to tropical fruits, dried fruits, and fruit-derived products.
The complete elimination of fruits helps maintain the diet’s zero-carb nature and prevents any plant-based compounds from entering the system. Even small amounts of fruit are considered a deviation from the diet’s principles.
3. Grains & Legumes
All grains, from wheat to quinoa, and legumes like beans and lentils are completely excluded. This means no bread, pasta, rice, or products derived from these sources.
This strict elimination extends to all forms of these foods, including whole grains, sprouted grains, and even grain-fed animal products, when possible. The focus remains solely on animal-based nutrition.
4. High-Lactose Dairy
Fresh milk, soft cheeses, yogurt, and other high-lactose dairy products are typically avoided. These foods contain higher amounts of milk sugar and can interfere with the diet’s zero-carb goals.
Even though these foods come from animals, their lactose content makes them unsuitable for strict carnivore dieters. Some people may gradually reintroduce certain dairy products after initial elimination.
5. Nuts & Seeds
All nuts and seeds are eliminated despite their popularity in other low-carb diets. This includes all varieties, from almonds to pumpkin seeds, and products derived from them, like nut butter and oils.
The exclusion of nuts and seeds maintains the diet’s strict animal-only approach. Even though these foods are often considered healthy, they’re still plant-based and not permitted.
6. Processed Foods
Processed foods, even those containing animal products, have no place in the carnivore diet. This includes commercial sausages, hot dogs, and other manufactured meat products with additives.
The diet focuses on whole, unprocessed animal foods and excludes products with added preservatives, flavors, or plant-based ingredients.
7. Plant-Based Oils
All vegetable oils, seed oils, and plant-derived fats are strictly forbidden. This includes common cooking oils like olive, coconut, and avocado, regardless of their perceived health benefits.
The diet relies exclusively on animal-based fats for cooking and flavor. This strict approach eliminates potential plant-based compounds that might interfere with the diet’s goals.
8. Alcohol
All alcoholic beverages are excluded from the carnivore diet, regardless of their source or type. This includes beer, wine, spirits, and even low-carb alcoholic options.
Eliminating alcohol helps maintain the diet’s purity and prevents the introduction of plant-based compounds found in most alcoholic beverages. This restriction supports the diet’s focus on optimal health.
9. Sugar & Sweeteners
All forms of sweeteners, whether natural or artificial, are prohibited. This includes table sugar, honey, maple syrup, stevia, and all artificial sweeteners commonly used in low-carb diets.
The complete elimination of sweeteners helps reset taste preferences and maintains the diet’s strict animal-only approach. Even natural sweeteners derived from animals, like honey, are typically avoided.
10. Plant-Based Beverages
Coffee, tea, herbal infusions, and all other plant-derived beverages are excluded. This strict approach extends to all drinks except water and, in some cases, bone broth.
Eliminating these beverages helps maintain the diet’s purity and prevents the introduction of plant compounds. Water becomes the primary source of hydration, supporting the body’s natural processes.
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.