Benefits and Recipes for the Animal-Based Diet

The Benefits of an Animal-Based Diet

An animal-based diet, also known as a carnivorous or omnivorous diet, focuses on deriving nutrients from meat, eggs, dairy, fish and other animal products. There are many benefits to following an animal-based diet.

High-Quality Protein

Animal foods like meat, poultry, fish, eggs and dairy provide complete, high-quality protein. Complete proteins contain all nine essential amino acids that your body cannot make on its own. High protein intake has been linked to increased muscle mass, weight loss, bone health and feeling full after meals.

Vitamins and Minerals

Animal foods are excellent sources of many vitamins and minerals, including:

• Vitamin B12: Found only in animal foods, essential for nerve function and red blood cell formation.
• Iron: Meat and seafood boost iron intake, which prevents anemia.
• Zinc: Oysters have more zinc than any other food. Zinc aids immune health and wound healing.
• Calcium: Dairy products like milk, cheese and yogurt are rich in calcium, which is vital for bone health.

Healthy Fats

Animal fats like lard, tallow, butter and ghee contain saturated and monounsaturated fats that are stable at high heat. They provide energy and support cell, nerve, hormone and brain health. Grass-fed animal products are high in omega-3 fats that fight inflammation.

Nutrient Absorption

The vitamins A, D, E and K found in animal foods are fat-soluble, meaning they require fat to be properly absorbed by your body. Eating fat alongside these vitamins allows your body to utilize them.

Getting Started with an Animal-Based Diet

Transitioning to an animal-based diet is simple. Here are some tips to get started:

Focus on Quality

Emphasize high-quality animal products like grass-fed beef, pasture-raised eggs and wild-caught fish. These provide superior nutrition compared to conventional factory-farmed options.

Eat More Meat and Fish

Fill your plate with beef, lamb, pork, poultry, fish and shellfish. Aim for 12 palm-sized servings per meal. Wild game like bison, elk and venison are excellent choices.

Cook with Animal Fats

Render beef tallow or lard from pork to use for cooking. Cook eggs in butter or ghee. Use heavy cream, full-fat yogurt and full-fat cheeses.

Drink Milk

Enjoy whole milk, preferably raw or from grass-fed cows. Milk is nutrient dense, providing protein, vitamins and minerals.

Limit Plant Foods

An animal-based diet is naturally lower in carbohydrates, so restrict high-carb plant foods like grains, legumes, starchy veggies and fruits.

Stay Hydrated

Drink plenty of water and limit sugary beverages, juices and alcohol. Tea and coffee are fine in moderation.

Sample Meal Plan

This one-day sample menu provides balanced nutrition on an animal-based diet:

Breakfast

• Scrambled eggs with bacon and avocado
• Whole milk
• Black coffee (optional)

Lunch

• Beef burger topped with cheddar on lettuce wrap
• Sauted greens cooked in tallow
• Full-fat Greek yogurt with berries

Dinner

• Pan-seared salmon with herb butter
• Roasted broccoli with Parmesan
• Arugula salad with olive oil dressing

Snacks

• Berry smoothie with milk
• Hardboiled eggs
• Cheese and veggie snack plate

Delicious Animal-Based Diet Recipes

These recipes make following an animal-based diet easy and appetizing:

Breakfast Recipes

• Bacon, Egg and Cheese Cups: Whisk eggs with milk and cheese then bake with bacon in muffin tins.
• Keto Pancakes: These fluffy coconut flour pancakes are sweetened with stevia.
• Crustless Quiche: Eggs, meat and veggies baked in a pie dish without the crust.

Lunch and Dinner Recipes

• Beef Stew: Chuck roast braised until tender with veggies in bone broth.
• Meatza: Ground beef crust pizza topped with cheese and low-carb veggies.
• Taco Salads: Seasoned ground beef or turkey served over greens instead of in tortillas.

Side Dish Recipes

• Cauliflower Mash: Riced cauliflower made into a low-carb mashed potato substitute.
• Green Bean Casserole: Fresh green beans in a creamy mushroom sauce topped with crispy fried onions.
• Roasted Radishes: Sliced radishes roasted at high heat until caramelized and juicy.

Smoothie and Drink Recipes

• Bulletproof Coffee: Coffee blended with grass-fed butter for a creamy, filling drink.
• Protein Shake: Blended milk, yogurt, nut butter and protein powder.
• Chocolate Milk: Pureed cocoa powder and stevia sweetener mixed into cold milk.

Potential Downsides to Consider

The animal-based diet has advantages but also some drawbacks to keep in mind:

May Be Low in Fiber

Fiber supports gut and heart health but only comes from plant foods. Be sure to eat non-starchy veggies to boost fiber.

Higher in Saturated Fat

Animal products contain saturated fat. Moderation is key for those at risk of heart disease. Prioritize lean meats and low-fat dairy.

May Cause Constipation

A low-fiber, low-carb diet can contribute to constipation. Drink plenty of water and consider a fiber supplement like psyllium husk.

Less Variety of Foods

An animal-based diet excludes all plant foods, limiting variety. Incorporating spices, seasonings and sauces adds flavor.

More Expensive

Grass-fed, organic and wild-caught animal products that make up the bulk of an animal-based diet tend to be costlier.

The Animal-Based Diet Can Be Nutritious and Sustainable

An animal-based diet made up of high-quality meat, fish, eggs and dairy can be very nutritious, providing protein, essential vitamins and minerals. Limiting carbohydrate intake encourages fat-burning. Pay attention to fiber intake, fat quality and variation in your diet to experience the benefits of animal foods while minimizing potential downsides.

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.