What Can You Eat on the Carnivore Diet? Food List, Meal Plan and More

What Can You Eat on the Carnivore Diet?

The carnivore diet, as its name implies, is a nutrition plan centered around animal foods like meat, fish, eggs and dairy. Vegetables, fruits, grains, legumes, nuts and seeds are eliminated.

This extreme meat-based way of eating has risen in popularity thanks to claims it can enhance weight loss, reduce inflammation and improve certain health conditions. However, it remains controversial.

This article reviews the approved carnivore diet food list and provides a detailed guide on how to follow this restrictive regimen.

Understanding the Carnivore Diet

The carnivore diet was popularized by orthopedic surgeon Dr. Shawn Baker through his highly publicized personal success story of weight loss and improved health.

Its based on the contested theory that modern diseases are caused by plants and carbohydrates rather than excess meat consumption.

The diet mimics conjectural ancestral eating patterns by eliminating foods that humans supposedly didnt consume regularly until the agricultural revolution less than 10,000 years ago.

Foods Allowed on the Carnivore Diet

While small exceptions exist, nearly all plant foods are excluded on this plan.

Allowed foods fall exclusively into the animal food category and share some common traits. Theyre high in protein, low in carbs, nutrient-dense and easy to digest.

Red Meat and Organ Meats

Red meat like beef, lamb and bison tops the list of staples for the carnivore diet. These meats provide protein, vitamins, minerals and important brain nutrients like iron, zinc and vitamin B12.

Organ meats like liver are especially prized for their dense micronutrient content. Vitamin A is abundant in beef liver, for example.

Poultry

Poultry like chicken, turkey, duck and eggs are permitted without restriction. Theyre delicious sources of protein while remaining low in carbs.

Both the white and dark meat can be eaten, but skinless white breast meat tends to be leanest.

Fish and Shellfish

Fatty fish like salmon and mackerel deliver anti-inflammatory omega-3 fatty acids. Meanwhile, whitefish and shellfish provide lean protein.

Canned fish like sardines are easy additions to the carnivore diet and provide hefty amounts of micronutrients like vitamin D, selenium, calcium and phosphorus in the edible bones.

Dairy Foods

Dairy like cheese, heavy (whipping) cream, sour cream and butter all make the cut. Fermented dairy like yogurt and kefir are permitted by some carnivore dieters but excluded by others.

Since carbs are kept to a bare minimum, dairy products like milk and sweetened yogurt that contain more than a few grams of carbs per serving are typically avoided.

Plant-Based Exceptions

A handful of low-carb plant foods tolerate the exclusion principles.

Leafy greens, pickles, sauerkraut, olives, vinegar and approved spices and herbs are examples.

However, because even vegetables provide some carbs, most committed carnivores avoid plant foods altogether to remain in deep nutritional ketosis.

Foods to Avoid on the Carnivore Diet

While individual interpretations exist, all other foods not listed above are eliminated.

So youll have to avoid all sweets, fruits, starchy veggies, grains, Legumes, nuts, seeds, oils, junk food, desserts, sugary drinks and alcohol.

Fruits and Starchy Vegetables

Fruits, juice, potatoes, corn, winter squash, peas, carrots and beans are high-carb and prohibited.

Grains

Wheat, oats, rice, quinoa, pasta and other grains are completely eliminated due to their carbohydrate load.

Legumes and Nuts

Foods like chickpeas, peanuts and almonds are too high in carbs to fit into the carnivore style of eating.

Seeds and Oils

Although naturally low-carb, foods like flax and chia seeds, nut butters and avocado oil are restricted.

Exceptions like olive oil and avocado are debated but avoided by most.

Sweets, Desserts and Beverages

Sodas, juices, candies, ice cream, cakes, energy drinks and sweetened teas are far too high in sugar and carbs for this diet.

Sample Carnivore Diet Meal Plan

Following is a sample one-day meal plan so you can get an idea of what a day on the carnivore diet may look like:

Breakfast

• Scrambled eggs with ground beef and cheese
• Sugar-free bacon
• Coffee with heavy whipping cream

Lunch

• Grilled chicken wings
• Roast beef roll-ups with cheese

Dinner

• New York strip steak
• Baked salmon cooked in butter
• Side salad with olive oil and vinegar dressing

Snacks

• Hard boiled eggs
• Beef jerky
• Bone broth sipped throughout the day

Transitioning to the Carnivore Diet

The absence of carbohydrate-containing plant foods may be a difficult adjustment for some people.

Experts typically suggest slowly reducing carbs over several weeks. Simultaneously increase your intake of meat, fish, eggs and dairy.

This gradual transition allows your body to adapt to burning primarily fat and protein for fuel instead of carbs.

Managing Common Side Effects

Symptoms like low energy, headache, irritability and constipation are common during the first few weeks as your body adapts metabolically.

Staying hydrated, consuming sufficient electrolytes from salty foods and getting enough fat can help ease discomfort. Most symptoms resolve within 730 days.

Is the Carnivore Diet Healthy?

The carnivore diet remains highly controversial among health professionals.

No long-term randomized controlled studies have researched its safety or efficacy.

Potential benefits like sustainable weight loss, reduced inflammation and increased mental clarity are theoretical and anecdotal at this point.

Benefits and Risk Factors

More research is needed to understand the diet's effects. Some possible perks include weight loss, clearer thinking, balanced blood sugar and relief of autoimmune symptoms.

However, nutrient inadequacies and unknown long-term effects are key drawbacks associated with exclusion of plants and carbohydrates that provide beneficial compounds like fiber, antioxidants and phytonutrients.

Is It Sustainable Long Term?

Strict avoidance of carb-containing plant foods is extremely limiting and difficult to adhere to permanently for most people.

Boredom with food options and social pressures also contribute to poor long term compliance for very restrictive diets.

Who Should Avoid It?

Due to several key nutrient gaps including fiber, vitamin C and folate, most experts warn against staying on the carnivore diet for extended periods.

Those with kidney disease, iron overload disorders or a history of disordered eating may be at particular risk.

The Bottom Line

The carnivore diet centers exclusively around animal foods and restricts all fruits, vegetables, grains, legumes, nuts, seeds, oils and sweets. It remains controversial and lacks long-term studies.

Potential benefits like sustainable weight loss and reduced inflammation are unproven theories. Negative health impacts may also result from key nutrient inadequacies.

Consult your healthcare provider before attempting this very extreme, restrictive diet.

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.