Carnivore Diet Food List – Overview
While there’s no formal definition of the carnivore diet, think of it as a diet that comprises foods that either walked, swam, or flew.
Therefore, the carnivore diet is a restrictive regimen that only includes meat, fish, dairy products, and animal products such as eggs.
While you’re on the carnivore diet, you can’t consume vegetables, fruits, bread, nuts, grain, or seed.
All items must come from animals. Some people take the carnivore diet so far as only using animal-based oils on their skin.
The Carnivore Diet is based on the contentious belief that ancestral populations mostly consumed meat and fish and that high-carb foods are responsible for the high rates of chronic illnesses witnessed today.
Other typical diets such as keto and paleo restrict but do not exclude carb intake. The carnivore diet, on the other hand, strives for zero carbs.
By excluding carbs, we can liberate ourselves from health issues that have become rampant because of the western diet comprised of carbs.
While there is some truth to the theory on carbs, you’ll soon find out that the Carnivore Diet is also controversial.
Let’s look at what you can and can’t eat when you’re on the Carnivore Diet, then look at some meal plan samples that you can use on this diet.
Which Foods Can You Take While On a Carnivore Diet?
There are various kinds of high-quality beef cuts you can pick when you’re on a Carnivore Diet. These cuts vary in taste, nutrient content, and price.
Some of these beef cuts include beef ribs, round steak, brisket, flat iron, top rump, and flank.
You can reach the desired energy, health, and fitness levels with these beef cuts. In addition, all these cuts have more fat content than your usual steaks.
Therefore they are excellent picks to provide you with the additional calories to conclude your Carnivore Diet nutrient list.
2. Other Meats
Now that you have beef as the baseline of your Carnivore Diet, it’s time to add some other carnivorous delights to your meal plan. Some of the other meats you can have in your Carnivorous Diet include:
- Chicken: Breasts with skin, liver, drumsticks, etc.
- Pork: chops, belly, and loin
- Duck: breast with skin
- Turkey: Drumsticks
You can also reach out to local meat markets. Most of the time, meat markets will have meats from diverse animals. Some of the cuts you can get include Ostrich, Moose, Bison, Venison, etc.
3. Organ Meats
Organ meats are nature’s true superfoods because they have high levels of the required vitamins such as A, C, D, E & K2. When you’re on a carnivore diet, organ meats are the difference between thriving and mineral deficits
Some of the organs to have in your Carnivore Diet include:
- Bone marrow
Seafood is an excellent way to diversify your Carnivore diet. It’s particularly ideal before any exercise routine for weight loss.
Of course, you’ll have meat to keep you energized, but it could be sitting heavy in your stomach.
Adding seafood to your diet can be an excellent way to break the monotony. Fish and fish oils go easy on your stomach, and your digestive system breaks them up faster, thereby ensuring you have all the nutrients you need.
Fish also cooks fast, and you’ll have your meal ready in about 15 minutes. Some fish from the sea to consider include:
5. Animal Fat
It might seem ironic, but you need a relatively high amount of saturated animal fat in your carnivore diet, even if it’s aimed at weight loss.
Since the Carnivore Diet is zero-carb, there is quite a considerable gap that needs to be filled to achieve optimum health.
The only way to fill this gap is by eating foods comprising high-fat content. You can also fry lard or tallow in a skillet to up your fat intake.
Polite reminder if you have a history of heart conditions, consult a physician before consuming high amounts of fatty acids.
Other Proteins You Can Take While On a Carnivore Diet
The Carnivore Diet is based on animal products alone, so it’s allowed on your plate if it came from an animal.
There are some non-meat animal products that you can consume when you’re on a zero-carb Carnivore Diet, and they include:
Eggs have high protein content and some fatty acids in the yolks. Most whole-food outlets will stock more than chicken eggs.
As a result, you can experiment with eggs from other birds such as duck, turkey, ostrich, etc.
Although it is not compulsory, try and stick to organic eggs because of their health benefits.
Organic eggs have more nutritional value compared to mass-produced eggs, which have chemicals and come from genetically modified animals
7. Dairy Products
Dairy products are allowed in the Carnivore Diet because, for starters, they are animal products, and they have a lot of beneficial nutrients for your diet.
So while it might not seem like a good idea to place a slice of cheese on your meat, it can boost your nutrient levels.
Also, you can use dairy products as snacks between meals. For a carnivore diet-friendly snack between meals, you can place grated cheese on baked pork rinds.
Some other dairy products you can take include:
- Full-fat cheese
If you’d like a side dish with your sirloin steak or beef ribs, then a couple of slices of bacon, some animal liver, or bone marrow will come in handy to boost your body’s protein intake.
It’s not only the foods that are limited but the drinks as well.
When you embark on the Carnivore Diet, there are only a couple of drinks you can take. Some milk is fun but only take a little because it contains a lot of sugar.
Juices and carbonated drinks are a no-go zone. Also, stay away from the so-called diet sodas because they have a lot of sugar in them too.
When you’re on a low-carb Carnivore Diet, you should consume about two and a half liters of water daily. Unfortunately, the long-term health benefits of water are massively understated.
When you’re on a plant-based diet or a regular meat diet, you’ll be consuming lots of fruits and vegetables with high water content.
When you’re on a carnivore diet, the number of foods you take that have water are limited, so you have to supplement that with actual water.
It is recommended that you take about half a liter of water with every meal and then in between meals to spread the remaining one liter.
Also, if you exercise a lot, your water intake should be way above the daily recommendations.
10. Bone Broth
Bone broth is another item that should be in your carnivore diet long-term. The bone broth tastes good, fills up your stomach quickly, and it’s easy to prepare.
You can buy bone broth in liquid or powder, but if you’re the hands-on type, you can extract it by boiling animal bone marrow.
Bone broth is rich in collagen, known for its healing properties for your hair, skin, and connective tissue. Bone broth is also known to enhance cartilage health
Which Foods Can’t You Take While On the Carnivore Diet?
When you’re sticking to a zero-carb carnivore diet, then the list of the foods you’re not allowed to take is more than what you can take.
It’s easy to get confused about what you can or can’t take when on a diet. However, these are common mistakes that can be avoided.
1. Processed Meats
Beef jerky, salami, sausages, among others, are a no-go zone when you’re on a carnivore diet. You may think they should be snacks on your carnivore diet food list, but they shouldn’t.
However, if you get your processed meats from a trustworthy butcher who can confirm that they don’t have too many additives, then it’s okay you can use them as snacks.
Most processed meats you find in supermarkets have flour, grain, and other substances that you shouldn’t consume if you’re on a zero-carb carnivore diet.
We hate being the buzzkill, but alcohol is off-limits if you’re on a zero-carb diet. Beer, cane spirits, wine, and whisky increase your blood sugar levels and carb intake instantly.
You’ll find that after a couple of weeks, you might not crave beer or whisky anymore.
You simply get used to it, and of course, you won’t miss the hangovers. In the long run, you’ll be impressed by your reduced weight.
3. Nuts and Seeds
It’s easy to think that the fats and high protein content in nuts and seeds are ideal for a carnivore diet. However, this is not the case; nuts and seeds are suitable for a ketogenic diet but not a carnivorous diet.
And although your body gets a substantial amount of calories from nuts and seeds, these are primarily carbs rather than fats.
So stay away from nuts and seeds if you’re on a zero-carb carnivore diet because they will mess up your metabolism.
4. Rice and Pasta
As appealing as pasta and meatballs sounds, it’s not a proper meal for you if you’re on a zero-carb diet. The entire dry weight of spaghetti is rich in carbs, and rice is no different.
If it’s a couple of weeks before day one of your zero-carb diets, start cutting off plant foods because it will help your body adapt better to your imminent carnivorous diet.
Sample 7-Day Carnivore Meal Plan
- Breakfast: Hard-boiled eggs and Tuna
- Lunch: Pork shoulder steak
- Snack: Sardines
- Dinner: Ground beef patties
- Breakfast: Feta cheese omelet
- Lunch: Shredded chicken with bacon
- Snack: Original beef jerky
- Dinner: Ribeye steak
- Breakfast: Scrambled eggs and chicken livers
- Lunch: Turkey burgers
- Snack: Steak bites
- Dinner: NY Strip Steak
- Breakfast: Poached eggs and bacon
- Lunch: Grilled chicken tenders
- Snack: Tuna
- Dinner: Lamb rack and bone broth
- Breakfast: Bacon and eggs
- Lunch: Chicken breast and bacon
- Snack: Pork rinds
- Dinner: Prime rib cut
- Breakfast: Lamb omelet
- Lunch: Beef liver
- Snack: Hard-boiled eggs
- Dinner: Roasted chicken and bone broth
- Breakfast: Chicken breast and bacon
- Lunch: Bison Burger
- Snack: Sardines
- Dinner: Pork chops
Tips to Consider If You Intend on Starting a Zero-Carb Diet
Hot Drinks Are Appropriate
To spice up things a little, a cup of tea or coffee is not a bad idea. However, ensure you take your coffee or tea without adding any sugar.
Red Meat Should Be Cooked to Medium-Rare
When cooking your red meat, cook it to medium-rare because when meat is partially cooked, it means that you take in intact proteins. This will give you the maximum health and dietary benefits.
For the duration of your zero-carb diet, if you feel hungry and you’d like to have a snack, either eat actual food more often or take larger portions during meals.
If You’re an Athlete, Be Patient
If you’re an athlete, it will take your body a couple of months before it adapts to this extreme diet.
On the other hand, if you’re a high-performing athlete, your zero-carb diet might need to be reviewed by a professional to meet your body’s needs.
Benefits of The Carnivore Diet
Like keto, being on a zero-carb diet enables you to lose weight quickly because you’re changing your body’s primary energy source from carbs to fatty acids.
When you adapt to fat (ketosis), your metabolism can use dietary fats and body fat as fuel.
Inflammation can be aggravated when you consume foods rich in carbs. Therefore, being on a carnivore diet could mean fewer aches and pain since it’s a zero-carb diet.
Increased Testosterone Levels
Consuming healthy fats leads to optimal hormonal function, such as testosterone. Therefore, if you’re on a carnivore diet, your testosterone levels will improve massively.
To sum it all up, the Carnivore Diet is particularly about what you can and can’t eat. However, it’s relatively easy to follow, given the simplified menu.
You can plan your meals for the week in just a few minutes and then compile a grocery list that suits your custom meal plan.
So if you’re considering a zero-carb diet, you’ll need to make some changes in your life.