Complete Carnivore Diet Food List: Meats, Fish, Eggs and Dairy

Complete Carnivore Diet Food List: Everything You Can and Cannot Eat

The carnivore diet, also known as the all-meat diet, is an extreme low-carb, high protein diet that involves eating only animal products. The carnivore food list is limited to meat, fish, eggs, and small amounts of dairy. Everything else is eliminated, including all fruits, vegetables, grains, sugars, legumes, and plant-based foods.

Advocates claim this restrictive approach can aid weight loss, reduce inflammation, and improve other health issues. However, the diet is controversial among health professionals due to its very low carb nature and lack of plant foods.

If you're considering the carnivore diet, read this guide to understand the approved carnivore diet food list, potential benefits and risks, and how to follow it safely.

Understanding the Carnivore Diet

The carnivore diet was popularized by orthopedic surgeon Dr. Shawn Baker through his 2018 book The Carnivore Diet. It builds on low-carb, high protein diets like the Atkins and keto diets but is much more limited, eliminating all plant foods.

On the carnivore diet, you eat only animal foods like beef, poultry, pork, fish, eggs, and dairy. The philosophy is that humans thrive best on the meat-centered diets eaten throughout human evolution.

All fruits, vegetables, grains, legumes, nuts, seeds, fiber, sugar, and plant-based oils are excluded on this plan since plants were historically less available. Even spices, teas, and coffee are discouraged.

Followers eat when hungry, with no calorie counting or macro tracking. Despite its strict nature, some find the carnivore diet effective for weight loss, mental clarity, and reducing symptoms of autoimmune disorders, IBS, and chronic disease.

Allowed Foods on the Carnivore Diet

Here are the main allowed foods on the carnivore diet food list:

• Meat - Beef, lamb, pork, chicken, turkey, organ meats, wild game.
• Fish - Salmon, tuna, sardines, trout, shellfish, canned fish.
• Eggs - Chicken, duck, quail eggs.
• Dairy - Cheese, plain yogurt, kefir, heavy cream, butter.
• Condiments - Salt, pepper, mustard, apple cider vinegar.
• Beverages - Water, seltzer, unsweetened tea and coffee.

All meats and fish should be high quality and ideally grass-fed or wild-caught whenever possible. Processed meats like bacon, sausage, and deli meats are permitted but minimally processed is healthiest.

Foods to Avoid on the Carnivore Diet

These foods are restricted on the carnivore diet:

• Grains - Wheat, rice, oats, corn, barley, millet, pasta, bread.
• Beans and legumes - Peas, lentils, peanuts, soybeans, chickpeas.
• Fruits - Apples, bananas, berries, citrus fruits, melons, etc.
• Starchy vegetables - Potatoes, sweet potatoes, yams, parsnips.
• Non-starchy vegetables - Broccoli, spinach, kale, tomatoes, carrots.
• Nuts and seeds - Almonds, walnuts, sunflower seeds, chia seeds.
• Plant-based oils - Olive oil, coconut oil, vegetable oils.
• Sugar - Table sugar, maple syrup, honey, agave, stevia.
• Spices and herbs - Salt and pepper are allowed but all other spices and herbs are excluded.
• Beverages - Sodas, juices, energy drinks, alcohol.

As you can see, the carnivore diet food list cuts out all plant foods, including those normally considered healthy like fruits, veggies, nuts, seeds, beans, oils, herbs and spices.

Benefits of the Carnivore Diet

According to anecdotal reports, potential benefits of the carnivore diet include:

Weight Loss

The high protein and low carb nature of the carnivore diet promotes fat burning. Eating only meat makes it difficult to overconsume calories. Numerous followers report dramatic weight loss.

Reduced Inflammation

Animal foods contain no fiber, sugar, or antinutrients found in plants. Avoiding these may decrease inflammation per advocates, especially for those with autoimmune disorders.

Improved Mental Clarity

Ketosis from carb restriction and ample fat intake provides the brain with an efficient fuel source. Many notice improved focus and concentration.

Increased Energy

After early adaptational challenges, the consistent protein and fat intake provides steady energy throughout the day without energy crashes.

Improved Digestion

Leaving out all plant matter eliminates compounds that irritate digestive issues like FODMAPs. followers report reduction in IBS, bloating, and other GI issues.

Additional benefits noticed by some include clearer skin, better sleep quality, reduced cravings, and elevated mood. More research is needed on this restrictive diet.

Risks and Drawbacks of the Carnivore Diet

Potential downsides and dangers include:

Nutrient Deficiencies

This diet lacks many essential vitamins, minerals, antioxidants, and phytochemicals only found in plants. Nutrient shortfalls may develop over time.

Constipation

Meat contains no fiber, which most people need daily for regular healthy bowel movements. Significant digestive issues are common.

Food Restriction Effects

Eliminating all plant foods, spices, and seasonings makes meals less enjoyable for many. Social gatherings focused on food are challenging.

Safety Concerns

Experts express concerns over the long-term impacts of extreme carb and fiber restriction. Kidney problems, heart disease, and colorectal cancer are potential risks.

Sustainability Issues

Basing your diet totally around animal protein raises ecological concerns by supporting industrial meat production and ignoring sustainability.

Most health providers advise adding at least some greens, nuts, seeds and berries to provide missing nutrients and prevent potential harms.

Complete Carnivore Diet Food List

Here is a detailed overview of all the foods to enjoy and avoid on the carnivore diet:

Allowed Meats

• Beef - Steaks, roasts, ground beef, organ meats like liver.
• Pork - Chops, ribs, sausage, bacon, ham.
• Lamb - Chops, leg.
• Goat
• Bison
• Venison
• Chicken - Whole pieces or breasts.
• Turkey - Ground turkey, turkey breast.
• Duck
• Processed meats - Pepperoni, salami, hot dogs (minimally processed choices are healthiest).

Allowed Fish and Seafood

• Salmon
• Tuna
• Sardines
• Trout
• Shellfish - Shrimp, crab, lobster, scallops, clams, mussels.
• Whitefish
• Cod
• Haddock
• Catfish
• Canned fish - Anchovies, mackerel.

Allowed Eggs and Dairy

• Eggs - Chicken, duck, quail eggs.
• Butter and ghee
• Cheese - Hard cheeses, soft cheeses, cottage cheese.
• Plain yogurt and Greek yogurt
• Kefir
• Heavy whipping cream
• Sour cream

Allowed Beverages

• Water - Plain, sparkling, or mineral water.
• Unsweetened tea and coffee
• Bone broth

Allowed Condiments

• Salt
• Black pepper
• Mustard
• Apple cider vinegar

Foods to Avoid

• All fruits
• All vegetables including potatoes and sweet potatoes
• All grains and products containing grains
• Beans, legumes, peas
• Nuts and seeds
• Plant-based oils
• Herbs and spices besides salt and pepper
• Sugar and artificial sweeteners
• Sodas, juices, energy drinks
• Alcohol
• Soy products like tofu and edamame
• Highly processed "meat products" like veggie burgers

As you can see, the carnivore diet eliminates all plant foods, nuts and seeds, oils, seasonings beyond salt and pepper, sugar, and beverages besides plain water and unsweetened coffee and tea.

Sample One-Day Carnivore Diet Meal Plan

This sample meal plan provides an idea of what a day eating carnivore could look like:

Breakfast

• 3 eggs fried in butter
• 4 bacon strips
• Cheese
• Coffee with cream

Lunch

• Hamburger patty
• Chicken thigh
• Hard boiled eggs
• Green salad with oil and vinegar dressing (some allow greens)
• Water

Dinner

• Ribeye steak
• Butter-seared salmon
• Creamed spinach (if allowed)
• Sour cream

Snacks

• Beef jerky
• Cheese sticks
• Pork rinds
• Yogurt
• Kefir smoothie with protein powder (optional)
• Hard-boiled eggs

When following this diet, focus on getting plenty of high quality protein at all meals and snacks while staying hydrated with water throughout the day. Listen to your body's hunger signals rather than counting calories or tracking macros.

Supplements on the Carnivore Diet

Since the carnivore diet lacks many vitamins and minerals, supplements are often encouraged:

• Multivitamin - Provides missing vitamins and minerals not found in meat.
• Vitamin C - Important antioxidant not present in animal foods.
• Magnesium - Supports muscle and nerve function.
• Calcium - Key for bone health.
• Fiber - Helps maintain healthy digestion and bowel regularity.
• Fish oil - Provides anti-inflammatory omega-3s.
• Probiotics - Support healthy gut bacteria.

Discuss supplementing with your healthcare provider to ensure you get adequate nutrition while following an all-meat diet.

Is the Carnivore Diet Healthy Long-Term?

Experts disagree on whether the carnivore diet can be followed safely long-term:

• May provide adequate protein, fat, vitamins and minerals if diet is varied.
• Lack of fruits, vegetables, and fiber concerning over many years.
• High meat intake could increase risks for heart disease, cancer, gout.
• Very limited research on the diet makes long-term impacts unclear.

Most nutrition experts advise modifying the diet to include at least small amounts of greens, nuts/seeds, and berries to provide beneficial plant nutrients.

Bottom Line on the Carnivore Diet

The carnivore diet is an extreme low-carb, high protein, all-meat eating plan. It eliminates all fruits, vegetables, grains, legumes, nuts, seeds, and fiber. Followers eat only meat, fish, eggs, and dairy.

Potential benefits include fast weight loss, reduced inflammation, improved mental clarity, and alleviation of digestive issues. However, many experts have concerns over nutrient deficiencies, risks of disease, and lack of research on the highly limiting diet.

Carefully consider the pros and cons with your healthcare team if you're considering this very restrictive regimen. Focus on choosing high-quality proteins and don't be afraid to make modifications as needed based on your individual health status and needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.