Carnivore Diet: Complete Food List, Benefits, Risks & How to Start

The carnivore diet has gained significant attention as one of the most restrictive eating patterns available today. This all-meat diet consists entirely of animal products, eliminating all plant-based foods from your plate. While proponents claim it can help with weight loss, mental clarity, and various health conditions, the diet remains highly controversial among nutrition experts.

In this comprehensive guide, we’ll explore what the carnivore diet entails, examine its potential benefits and significant risks, provide a detailed food list, and help you understand whether this extreme dietary approach might be right for you.

What is the Carnivore Diet?

The carnivore diet is an extremely restrictive eating plan that includes only meat, fish, and other animal-based foods like eggs and certain dairy products. It completely eliminates all plant foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

This dietary approach stems from the belief that human ancestors primarily consumed meat and fish, and that modern high-carbohydrate diets are responsible for many of today’s chronic diseases. Unlike other popular low-carb diets such as keto or paleo, which limit carbohydrate intake, the carnivore diet aims for virtually zero carbohydrates.

Followers of the carnivore diet typically consume:

• Various types of meat (beef, pork, lamb, poultry)
• Fish and seafood
• Eggs
• Limited amounts of low-lactose dairy products
• Animal fats and bone broth

The diet excludes all beverages except water and bone broth, though some followers include coffee and tea despite these being plant-based.

Carnivore Diet Food List: What You Can Eat

Understanding what foods are permitted on the carnivore diet is essential for anyone considering this eating pattern. Here’s a comprehensive breakdown of allowed foods:

Meat and Poultry

• Beef: Steaks, ground beef, roasts, brisket, ribs
• Pork: Chops, bacon, pork belly, ham
• Lamb: Chops, leg, shoulder
• Poultry: Chicken, turkey, duck, goose
• Game meats: Venison, elk, bison, wild boar

Organ Meats

• Liver (beef, chicken, lamb)
• Kidney
• Heart
• Brain
• Sweetbreads
• Tripe

Organ meats are particularly encouraged as they’re rich in vitamins and minerals that may be lower in muscle meats, including vitamin C, B vitamins, and essential minerals.

Fish and Seafood

• Salmon
• Mackerel
• Sardines
• Tuna
• Cod and other white fish
• Shellfish (shrimp, crab, lobster, scallops)
• Anchovies
• Herring

Eggs and Dairy

• Eggs (any preparation)
• Butter and ghee
• Heavy cream (small amounts)
• Hard cheeses (Parmesan, aged cheddar)
• Some followers include: yogurt and soft cheeses, though these are debated due to carb content

Other Animal Products

• Bone broth
• Bone marrow
• Lard and tallow
• Fish eggs (caviar, roe)

Seasonings and Beverages

• Salt and pepper
• Zero-carb seasonings (in moderation)
• Water
• Bone broth

Foods to Avoid on the Carnivore Diet

The carnivore diet excludes all foods that don’t come from animal sources. This extensive list includes:

All Plant-Based Foods

• Vegetables: All varieties including leafy greens, root vegetables, cruciferous vegetables
• Fruits: All fruits including berries, citrus, apples, bananas
• Grains: Rice, wheat, oats, quinoa, bread, pasta
• Legumes: Beans, lentils, chickpeas, peanuts
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds

High-Lactose Dairy

• Milk
• Yogurt (unless specifically allowed)
• Soft cheeses
• Ice cream

Beverages and Additives

• Alcohol (beer, wine, spirits)
• Sodas and soft drinks
• Fruit juices
• Coffee and tea (strictly speaking, though some include these)
• All sugars and sweeteners

How to Follow the Carnivore Diet

Starting the carnivore diet requires a complete overhaul of your eating habits. Here’s a step-by-step approach:

Step 1: Transition Period

Some people jump straight into the carnivore diet, while others prefer a gradual transition. You might start by:

• Reducing carbohydrate intake over 1-2 weeks
• Eliminating plant foods progressively
• Increasing meat and animal product consumption

Step 2: Choose Quality Sources

Focus on obtaining high-quality animal products:

• Grass-fed beef when possible
• Pasture-raised poultry and eggs
• Wild-caught fish
• Organic dairy products

Step 3: Emphasize Fatty Cuts

Since you’re eliminating carbohydrates as an energy source, prioritize fatty cuts of meat to meet your caloric needs. This includes:

• Ribeye steaks
• Pork belly
• Fatty fish like salmon
• Chicken thighs with skin

Step 4: Include Organ Meats

Incorporate organ meats regularly to ensure adequate micronutrient intake, particularly vitamins that may be lower in muscle meat.

Step 5: Listen to Your Body

Most carnivore diet guidelines suggest eating when hungry and until satisfied, without strict calorie counting or meal timing restrictions.

Carnivore Diet Benefits: What Does the Research Show?

While controlled scientific studies specifically examining the carnivore diet are lacking, we can infer potential benefits based on research about high-protein, low-carbohydrate diets:

Potential Weight Loss

The carnivore diet may support weight loss through several mechanisms:

• Increased satiety: Protein and fat are highly satiating, potentially leading to reduced calorie intake
• Higher thermic effect: Protein requires more energy to digest than carbohydrates or fats
• Elimination of processed foods: Removing high-calorie, nutrient-poor foods naturally reduces calorie intake
• Metabolic changes: Very low-carb diets can increase fat burning

Research on high-protein diets shows that consuming 0.9–1.3 grams of protein per kilogram of body weight can lead to greater weight and fat loss compared to lower protein intakes.

Simplified Eating

For some people, the simplicity of the carnivore diet—with its clear rules and limited food choices—makes meal planning and decision-making easier.

Elimination of Processed Carbohydrates

By removing processed carbohydrates, cookies, candies, and sugary beverages, the diet eliminates foods that can contribute to:

• Blood sugar spikes
• Inflammation
• Weight gain
• Metabolic dysfunction

Potential Blood Sugar Improvements

The virtual absence of carbohydrates may lead to more stable blood sugar levels, which could be beneficial for those with insulin resistance or type 2 diabetes. However, complete carbohydrate elimination is not necessary or recommended for diabetes management.

Anecdotal Reports

Many followers report experiencing:

• Improved mental clarity
• Increased energy levels
• Reduced inflammation
• Better digestion (though this is contradicted by the lack of fiber)
• Relief from autoimmune symptoms

Important note: These benefits are primarily based on personal testimonials rather than rigorous scientific evidence. Individual experiences vary widely and may be influenced by placebo effects or other lifestyle changes.

Carnivore Diet Risks and Downsides

Despite potential benefits, the carnivore diet carries significant risks and concerns that should not be overlooked:

High in Saturated Fat and Cholesterol

The diet’s exclusive focus on animal products results in very high intake of:

• Saturated fat: May increase LDL cholesterol levels in some individuals
• Dietary cholesterol: Effects vary by individual, with some people being “hyper-responders”
• Overall fat content: Long-term health effects of such high fat intake are unknown

While recent research suggests the relationship between saturated fat and heart disease is more complex than previously thought, consuming extremely high amounts remains a concern without long-term studies.

Excessive Sodium Intake

Processed meats like bacon, sausages, and deli meats contain high sodium levels. Excessive sodium consumption is associated with:

• High blood pressure
• Increased kidney disease risk
• Cardiovascular problems
• Fluid retention

Cancer Risk from Processed and Red Meat

Research has linked high consumption of red and processed meats to increased risks of:

• Colorectal cancer
• Stomach cancer
• Pancreatic cancer

The World Health Organization classifies processed meat as a Group 1 carcinogen and red meat as a Group 2A probable carcinogen.

Complete Absence of Fiber

Fiber is exclusively found in plant foods and is crucial for:

• Digestive health and regular bowel movements
• Feeding beneficial gut bacteria
• Reducing cholesterol levels
• Blood sugar regulation
• Reducing colon cancer risk

The carnivore diet provides zero fiber, which may lead to:

• Constipation or diarrhea
• Disrupted gut microbiome
• Long-term digestive issues
• Increased gut inflammation

Nutrient Deficiencies

Eliminating all plant foods removes important sources of:

• Vitamin C: While organ meats contain some, amounts may be insufficient
• Folate: Critical for cell division and pregnancy
• Magnesium: Important for hundreds of bodily functions
• Potassium: Essential for heart and muscle function
• Polyphenols and antioxidants: Plant compounds with anti-inflammatory properties
• Various phytonutrients: Beneficial plant compounds linked to disease prevention

Missing Benefits of Plant Foods

Extensive research shows that diets rich in plant foods are associated with:

• Lower risk of heart disease
• Reduced cancer risk
• Better cognitive function and lower Alzheimer’s risk
• Reduced type 2 diabetes risk
• Greater longevity

By eliminating all plant foods, you miss these well-documented health benefits.

Difficult to Sustain Long-Term

The extreme restrictiveness of the carnivore diet makes it challenging to maintain:

• Social situations become complicated
• Limited food variety leads to boredom
• Dining out is extremely difficult
• Travel poses significant challenges
• Cost can be prohibitive

Not Suitable for Certain Populations

The carnivore diet is particularly risky for:

• People with kidney disease: Very high protein intake strains kidneys
• Pregnant or lactating women: Nutrient needs may not be met
• Children and adolescents: Growing bodies need diverse nutrients
• Cholesterol hyper-responders: May see dramatic increases in cholesterol
• Those with eating disorders: Extreme restriction can trigger disordered eating
• People with heart disease: High saturated fat intake may be problematic

Lack of Scientific Evidence

Perhaps most importantly, no controlled studies have examined the long-term health effects of the carnivore diet. Claims about its benefits are based on:

• Anecdotal reports
• Self-reported surveys with no verification
• Extrapolation from other low-carb diets
• Individual testimonials

Without rigorous research, the true risks and benefits remain unknown.

Carnivore Diet Menu: 5-Day Sample Meal Plan

Here’s a sample menu to illustrate what eating on the carnivore diet looks like:

Day 1

• Breakfast: Scrambled eggs cooked in butter with bacon and sardines
• Lunch: Turkey burger patties, salmon jerky, beef tips
• Dinner: Filet mignon, crab legs cooked in butter, chicken liver
• Snacks: Small amount of aged Parmesan cheese, beef jerky

Day 2

• Breakfast: Shrimp omelet with a small glass of heavy cream
• Lunch: New York strip steak, canned tuna, beef jerky
• Dinner: Lamb chops, pan-seared scallops, beef liver with onions
• Snacks: Hard cheddar cheese slices, bone broth

Day 3

• Breakfast: Fried eggs with smoked salmon and turkey sausage
• Lunch: Sweetbreads, pork chops, mackerel
• Dinner: Turkey burger, Parmesan cheese, roasted bone marrow
• Snacks: Hard-boiled eggs, shrimp cocktail

Day 4

• Breakfast: Pan-fried trout, shredded chicken, crispy bacon
• Lunch: Beef meatballs, cheddar cheese, salmon jerky
• Dinner: Crab cooked in lard, filet mignon with herb butter
• Snacks: Sardines, beef jerky

Day 5

• Breakfast: Scrambled eggs with chicken and turkey sausage links
• Lunch: Lamb roast, chicken liver pâté, thick-cut pork chop
• Dinner: Flank steak, butter-basted scallops, small glass of heavy cream
• Snacks: Bone broth, turkey jerky

Who Should Avoid the Carnivore Diet?

Given its extreme nature and potential risks, the following groups should avoid the carnivore diet:

• People with kidney disease or impaired kidney function
• Pregnant or breastfeeding women
• Children and teenagers
• Individuals with heart disease or high cholesterol
• Those with a history of eating disorders
• People with gout or high uric acid levels
• Anyone with digestive disorders
• Individuals taking certain medications that interact with high-protein diets

Always consult with a healthcare provider before starting any extreme diet, especially one as restrictive as the carnivore diet.

Alternatives to Consider

If you’re interested in the carnivore diet’s potential benefits but concerned about its risks, consider these less restrictive alternatives:

Low-Carb Diet

Reduces but doesn’t eliminate carbohydrates, allowing for vegetables and some fruits while still promoting fat burning and weight loss.

Ketogenic Diet

Very low in carbs but includes plant foods like leafy greens, nuts, and low-carb vegetables, providing fiber and plant nutrients.

Paleo Diet

Eliminates processed foods and grains but includes fruits, vegetables, nuts, and seeds alongside animal products.

Animal-Based Diet

Prioritizes animal products but includes small amounts of fruit, honey, and easily digestible plant foods.

Mediterranean Diet

Includes moderate amounts of fish and poultry alongside abundant plant foods, with extensive research supporting its health benefits.

Frequently Asked Questions About the Carnivore Diet

Can you lose weight on the carnivore diet?

Yes, many people do lose weight on the carnivore diet, primarily due to increased protein intake, greater satiety, and elimination of high-calorie processed foods. However, similar weight loss can be achieved with less restrictive diets that provide better nutritional balance.

How long can you safely follow the carnivore diet?

There’s no research on the long-term safety of the carnivore diet. Most health experts recommend against following it for extended periods due to potential nutrient deficiencies and unknown health risks.

Will I get enough vitamin C on the carnivore diet?

This is a common concern. While organ meats like liver contain some vitamin C, amounts may be insufficient, especially if you don’t consume them regularly. Some carnivore dieters have shown signs of vitamin C deficiency.

What about fiber? Don’t you need it for gut health?

Yes, fiber is important for gut health, feeding beneficial bacteria and promoting regular bowel movements. The carnivore diet contains zero fiber, which may negatively impact long-term gut health and increase inflammation.

Is the carnivore diet safe for people with diabetes?

While low-carb diets can help with blood sugar control, the carnivore diet’s complete elimination of carbs is not necessary for diabetes management. If you have diabetes and are considering this diet, you must consult your healthcare provider, as it may affect medication needs.

Can you exercise on the carnivore diet?

Many people report maintaining exercise routines on the carnivore diet, though some experience reduced performance initially as the body adapts to using fat for fuel. High-intensity and endurance athletes may struggle more than those doing moderate exercise.

How much does the carnivore diet cost?

The carnivore diet can be expensive, as quality meat, especially grass-fed and organic options, costs significantly more than a varied diet including grains, legumes, and produce.

The Bottom Line: Is the Carnivore Diet Right for You?

The carnivore diet is an extremely restrictive eating pattern that eliminates all plant foods in favor of exclusively animal products. While some people report benefits like weight loss, mental clarity, and reduced inflammation, these claims lack support from controlled scientific studies.

The diet presents significant concerns:

• Complete absence of fiber, leading to potential gut health problems
• Missing beneficial plant compounds and antioxidants
• Very high saturated fat and cholesterol intake
• Risk of nutrient deficiencies
• Potential increased cancer risk from high red meat consumption
• Difficult to sustain long-term
• Unknown long-term health effects

Most nutrition experts agree that the carnivore diet is unnecessarily restrictive and potentially harmful. The overwhelming body of scientific evidence supports eating a varied, balanced diet that includes both animal and plant foods for optimal health and longevity.

If you’re considering the carnivore diet, it’s essential to:

• Consult with a healthcare provider first
• Consider less restrictive alternatives that may provide similar benefits
• Monitor your health closely if you do try it
• Be aware of warning signs like fatigue, digestive issues, or changes in cholesterol levels
• Have an exit strategy if the diet doesn’t work for you

Remember, sustainable health comes from a balanced approach to eating that you can maintain long-term, provides all essential nutrients, and supports both physical and mental well-being. The carnivore diet, despite its growing popularity, does not meet these criteria for most people.

If you’re struggling with health issues or looking to improve your diet, consider working with a registered dietitian who can help you develop a personalized eating plan that’s both effective and nutritionally complete.

Sources:

• National Institutes of Health – High-Protein and Low-Carb Diets
• PubMed Central – Carnivore Diet Survey Analysis
• NIH – Plant-Based Diets and Disease Prevention
• PubMed Central – Protein, Fat Intake and Weight Loss
• PubMed – Saturated Fat and Heart Disease
• PubMed – Sodium Intake and Health Outcomes
• PubMed – Red and Processed Meat and Cancer Risk
• PubMed – High-Protein, Low-Carb Diets and Gut Health
• European Food Information Council – Vitamin C