The Complete Carnivore Diet Food List: Ultimate Guide to Animal-Based Nutrition
Exploring the carnivore diet reveals a straightforward yet potentially beneficial eating approach focused exclusively on animal-based foods. This elimination-style diet removes all plant foods, including vegetables, fruits, nuts, seeds, and grains, replacing them with meats, fish, and other animal products. While some might view this dietary restriction as limiting, many practitioners appreciate its simplicity and report improvements in inflammation reduction, weight management, and digestive health.
The diet offers more variety than might initially be expected, with numerous options across different animal categories. Beef often serves as the cornerstone, with nutrient-dense cuts like ribeye being particularly popular due to their favorable fat content. Beyond beef, the diet can include other ruminant meats like lamb and bison, various poultry options, pork cuts, and numerous fish and seafood choices—each providing different nutritional profiles to support overall health.
Key Takeaways
The carnivore diet consists exclusively of animal products and can be followed either short-term as an elimination diet or as a long-term eating approach.
Beef typically forms the foundation of the diet, but variety comes from including different animal sources such as lamb, pork, poultry, and seafood.
Proper fat-to-protein ratios are essential on this diet, with many practitioners aiming for a 1:1 or 2:1 fat-to-protein balance for optimal energy and results.
Overview of the Carnivore Diet
The carnivore diet focuses exclusively on foods from the animal kingdom. Followers consume only meat, fish, and animal products while eliminating all plant-based foods including vegetables, fruits, nuts, seeds, and grains.
This eating approach offers several potential benefits. Many practitioners report reduced inflammation, accelerated weight loss, and improved digestion. The diet can be followed long-term or used as a short-term elimination protocol to identify food sensitivities.
One of the main advantages of the carnivore diet is its simplicity. While variety is more limited compared to other dietary approaches, there are numerous meat types and cuts to choose from, providing more options than many initially assume.
Key Food Categories
Beef Options:
Steaks (ribeye, T-bone, sirloin)
Ground beef
Beef ribs, brisket, shank, cheek
Organ meats (liver, kidney, heart, tongue)
Bone marrow and bone broth
Sweetbreads and suet
Other Ruminants:
Lamb (shank, chops, leg, shoulder)
Bison (prime rib, brisket, sirloin, tenderloin)
Goat (leaner option - leg, shoulder, rib, loin)
Pork Selections:
Bacon
Pork shoulder, loin, fillet
Pork ribs, leg, belly, cheek
Pork liver
Poultry Options:
Chicken (wings, thighs, drumsticks)
Whole chicken
Chicken liver and bone broth
Turkey, duck, quail, and goose
Fish and Seafood:
Omega-3 rich fish (salmon, mackerel, anchovies, sardines, herring)
Shellfish (oysters, shrimp, crab, lobster, mussels)
Other fish (tuna, cod, trout, halibut)
Fish oils (cod liver oil, krill oil)
Macronutrient Considerations
Fat plays a crucial role in the carnivore diet since carbohydrates are virtually eliminated. Most followers aim for a fat-to-protein ratio of 1:1 or 2:1.
A common approach is to prioritize protein intake first, then add fat until reaching satiety. Some practitioners recommend consuming protein equal to your goal weight in grams (e.g., 140g protein for a 140-pound goal weight).
Those with insulin resistance may need to modify their approach, potentially decreasing protein and increasing fat. Energy levels should be monitored, especially during the adaptation phase, with fat intake adjusted accordingly.
When consuming leaner meats, adding extra fat sources is important to maintain energy levels and proper nutrition on this high-fat, extremely low-carb eating plan.
Benefits of an Animal-Based Diet
Reducing Inflammatory Responses
An animal-based diet that eliminates plant foods appears to significantly reduce inflammation in many individuals. This effect may be particularly beneficial for those suffering from autoimmune conditions or chronic inflammatory disorders. When eliminating potential inflammatory triggers like lectins, oxalates, and plant defense chemicals, many people report improvements in joint pain and skin conditions.
The removal of processed foods and vegetable oils—which contain high levels of omega-6 fatty acids—further contributes to lowering overall inflammatory markers. Cold-water fish like salmon and mackerel, with their high omega-3 content, can enhance this anti-inflammatory effect.
Promoting Fat Loss
This dietary approach may accelerate weight loss through several mechanisms. By eliminating carbohydrates, the body shifts to using fat as its primary fuel source, which can lead to efficient burning of stored body fat. Many adherents report steady fat loss without the typical hunger associated with conventional diets.
The high protein content helps preserve lean muscle mass during weight loss, which supports a healthy metabolic rate. Additionally, the diet's naturally satiating effect from protein and fat often results in:
Reduced overall calorie intake
Decreased hunger levels
Lower insulin levels
Minimal food cravings
Many practitioners find this approach simplifies portion control and eliminates the need for calorie counting.
Enhancing Digestive Function
The digestive benefits of an animal-based diet can be substantial for those who experience gastrointestinal issues with plant foods. By removing fiber, FODMAPs, and plant anti-nutrients, many report improvements in:
Digestive Symptom Commonly Reported Improvement Bloating Significant reduction or elimination Gas Minimal or completely resolved Irregular bowel movements More consistent patterns Abdominal discomfort Notable decrease
The simplicity of the diet often gives the digestive system a "rest" from processing complex plant compounds. This can be especially beneficial as a short-term elimination approach for identifying food sensitivities or healing digestive issues.
For optimal digestive benefits, focusing on nutrient-dense options like organ meats (especially liver) can provide essential nutrients that support gut health and function.
Implementing the Diet
The carnivore diet focuses exclusively on foods from the animal kingdom. This simplified approach eliminates all plant-based foods while offering surprising variety within animal products. Success on this diet depends on understanding which foods are permitted and how to balance macronutrients appropriately.
Beef typically forms the foundation of a carnivore diet due to its nutrient density and favorable fat content. Popular cuts include ribeye (scotch fillet), T-bone, sirloin, ground beef, ribs, brisket, shank, and various roasts. Beyond muscle meats, nutritious options include bone marrow, bone broth, liver, kidney, heart, tongue, sweetbread, and suet.
Other ruminant meats provide excellent alternatives to beef. Lamb options include shanks, chops, leg, and shoulder cuts. Bison presents similar cuts to beef such as prime rib, brisket, and tenderloin. Goat meat, while leaner than other ruminants, can be included through cuts like leg, shoulder, and loin.
Pork represents another valuable protein source despite concerns about omega-6 content. These concerns are largely overblown, as most problematic omega-6 consumption comes from vegetable oils rather than animal products. Suitable pork options include:
Bacon
Pork shoulder
Pork loin and fillet
Ribs and belly
Cheek and leg cuts
Liver
Poultry provides additional variety, though many find it less satiating than red meat. Chicken options include wings, thighs, drumsticks, whole birds, liver, and bone broth. Turkey, duck, quail, and goose all qualify for the carnivore diet as well.
Fish and seafood enhance diet variety while providing beneficial nutrients. Cold-water oily fish deliver pre-converted omega-3 fatty acids in the form of DHA and EPA. These five fish are particularly valuable:
Salmon
Mackerel
Anchovies
Sardines
Herring
Additional seafood options include oysters, shrimp, crab, lobster, mussels, and various white fish. When purchasing canned fish, choose varieties packed in spring water rather than vegetable oils, and opt for wild-caught when possible.
Macronutrient balance plays a critical role in the carnivore diet's success. Most practitioners aim for a fat-to-protein ratio of 1:1 or 2:1. A practical approach involves prioritizing protein first (typically one gram per pound of goal weight) and then adding fat until satisfied. Those with insulin resistance may need to reduce protein and increase fat accordingly.
Exploring Dietary Diversity
Different Animal Proteins
Including various animal proteins in a meat-based eating approach provides both nutritional benefits and enjoyable variety. Ruminant meats like beef, lamb, bison, and goat offer excellent nutritional profiles with beneficial fat content. Beef typically serves as a staple due to its nutrient density and satisfying fat levels, particularly in cuts like ribeye (also known as scotch fillet in some regions).
Pork represents another valuable protein option despite concerns about omega-6 content. These concerns are often exaggerated, as most problematic omega-6 consumption comes from vegetable oils rather than animal products. When following a meat-centered approach, vegetable oils are already eliminated, making the omega-6 content in pork less significant.
Poultry such as chicken, turkey, duck, and quail can be included based on personal preference. Some individuals find poultry less satisfying than red meat, but it remains a viable option. Fish and seafood provide excellent variety and nutrition, with cold-water oily fish delivering valuable pre-converted omega-3 fatty acids in the form of DHA and EPA.
Specific Meat Selections
Beef Options:
Steaks (ribeye, T-bone, sirloin)
Ground beef
Ribs, brisket, shank
Roasts (various cuts)
Organ meats (liver, kidney, heart)
Specialty items (tongue, sweetbread)
Bone marrow and bone broth
Other Ruminants:
Lamb (shank, chops, leg, shoulder)
Bison (prime rib, brisket, sirloin, short ribs)
Goat (typically leaner: leg, shoulder, rib, loin)
Pork Selections:
Bacon
Pork shoulder, loin, and fillet
Ribs and belly
Cheek and leg cuts
Liver and other organs
Poultry Options:
Chicken (wings, thighs, drumsticks, whole)
Turkey
Duck
Quail and goose
Poultry liver and bone broth
Seafood Varieties:
High Omega-3 Fish Other Seafood Salmon Oysters Mackerel Shrimp Anchovies Crab Sardines Lobster Herring Mussels
Wild-caught fish purchased in spring water (rather than vegetable oils) offers optimal nutrition and avoids harmful additives.
Staples of the Carnivore Diet
The carnivore diet centers around consuming foods exclusively from the animal kingdom. This eating approach eliminates all plant-based foods, creating a simple yet nutritionally dense framework focused on animal products.
Beef stands as the cornerstone of the carnivore diet. Rich in nutrients and healthy fats, ribeye steak (also called scotch fillet in some regions) is particularly popular among carnivore enthusiasts. Other beef options include T-bone, sirloin, ground beef, ribs, brisket, shank, cheek, and various roasts.
Beyond muscle meats, nutrient-dense organ meats deserve consideration. These include liver, kidney, heart, tongue, sweetbreads, bone marrow, and suet. Bone broth made from beef bones also provides valuable nutrients while adding variety.
Other ruminant meats complement the diet nicely. Lamb options include shank, chops, leg, and shoulder. Bison cuts mirror beef with prime rib, brisket, sirloin, and tenderloin being excellent choices. Goat meat, while leaner than other ruminants, offers variety through cuts like leg, shoulder, rib, and loin.
Pork Options
Bacon
Shoulder
Loin/Fillet
Ribs
Leg
Belly
Cheek
Liver
Poultry provides additional variety in the carnivore framework. Chicken offerings include wings, thighs, drumsticks, whole birds, and liver. Turkey, duck, quail, and goose represent alternative poultry options for those seeking diversity.
Fish and seafood are valuable carnivore additions, especially cold-water oily fish rich in pre-converted omega-3 fatty acids (DHA and EPA). The most nutritious omega-3 sources include:
Fish Type Notes Salmon Wild-caught preferred Mackerel Rich in nutrients Anchovies Often available canned Sardines Inexpensive option Herring Excellent omega-3 source
Additional seafood choices include oysters, shrimp, crab, lobster, mussels, tuna, cod, halibut, and trout. When purchasing canned fish, opt for those packed in spring water rather than vegetable oils.
Fat consumption is crucial on the carnivore diet. Most practitioners follow either a 1:1 or 2:1 fat-to-protein ratio. A practical approach involves prioritizing protein intake based on goal weight in pounds (converted to grams), then adding fat until feeling satisfied. Those with insulin resistance may need to adjust these ratios accordingly.
Beef in the Animal-Based Diet
Prime Cuts
Beef stands as a cornerstone for those following an animal-based diet. The nutritional profile of red meat makes it an excellent choice, with different cuts offering varying fat content—crucial for energy on this low-carbohydrate eating approach.
Ribeye (also known as scotch fillet in some regions) remains particularly popular due to its generous marbling and rich fat content. Other nutritious options include T-bone, sirloin, and ground beef. Specialty cuts like brisket, shank, and cheek offer different textures and flavor profiles.
For those who prefer leaner cuts, adding extra fat becomes necessary since fat serves as the primary energy source when carbohydrates are eliminated. Roasts of all varieties work well within this dietary framework, providing both variety and sustenance.
Organs and Other Beef Products
The most nutritionally complete approach to an animal-based diet includes organ meats and other beef products beyond muscle meat. Bone marrow delivers concentrated fat and nutrients, while homemade bone broth provides valuable minerals and collagen.
Liver stands out as an exceptional nutrient powerhouse, containing significant amounts of vitamins and minerals. Other organ meats worth incorporating include:
Kidney
Heart
Tongue
Sweetbread (thymus gland)
Suet, the hard fat found around the kidneys, serves as an excellent cooking fat or energy supplement when consuming leaner proteins. Many find that including these nutrient-dense organs and beef byproducts significantly enhances their nutritional intake.
Those concerned about maintaining energy levels should aim for a fat-to-protein ratio between 1:1 and 2:1. This balance helps ensure adequate energy while still meeting protein requirements for muscle maintenance and overall health.
Other Ruminant Meats
Beyond beef, the carnivore diet offers several other nutritious ruminant meat options. Lamb, bison, and goat provide excellent alternatives with unique flavor profiles and nutritional benefits.
Lamb is particularly valued for its rich taste and fatty cuts. Popular options include lamb shank, chops, leg, and shoulder. Ground lamb also serves as a versatile option for those seeking variety in their carnivore meal planning.
Bison meat closely resembles beef in its cut selection but typically contains less fat. Common cuts include prime rib, brisket, sirloin, tenderloin, short ribs, bison shank, and ground bison. Many find bison offers a slightly sweeter flavor profile compared to traditional beef.
Goat meat stands out as a leaner option among ruminant meats. This is an important consideration for carnivore dieters, as they may need to add supplemental fat when consuming goat. Available cuts include leg, shoulder, rib, loin, and shank portions.
When selecting ruminant meats, consider the fat content based on your personal energy needs. Those pursuing weight loss might choose leaner cuts, while others requiring higher energy might prefer fattier options.
Meat Selection Factors
Managing Essential Fatty Acids
The balance between omega-3 and omega-6 fatty acids remains an important consideration when including pork in a meat-based diet. While some concerns exist about pork containing excessive omega-6 fatty acids, this issue has been somewhat exaggerated. Both omega-3 and omega-6 are essential nutrients that utilize the same conversion pathways in the body.
The primary source of problematic omega-6 consumption in modern diets comes from vegetable oils (canola, corn, soybean), which account for approximately 70% of omega-6 intake. By eliminating these processed oils from the diet, individuals have already addressed the main source of omega imbalance. Including fatty fish like salmon, mackerel, sardines, anchovies, and herring can further improve the fatty acid profile due to their readily available DHA and EPA forms of omega-3.
Pork Cuts
Various pork cuts can be incorporated into an animal-based diet:
Popular Pork Options:
Bacon
Pork shoulder
Pork loin
Pork fillet
Pork ribs
Pork leg
Pork belly
Pork cheek
Pork liver
Many people find pork provides good variety in their protein sources. When selecting pork cuts, look for options that match your fat-to-protein preferences. Fattier cuts like pork belly and bacon provide more energy density, while leaner options like pork loin might require additional fat sources for balanced nutrition.
Meat Selection for Carnivores
Poultry Selections
When following an animal-based eating plan, poultry offers excellent variety and nutritional benefits. Many individuals find that red meat satisfies them more fully than poultry options, but incorporating different types of fowl can add welcome diversity to meals.
Fowl Varieties
Chicken represents a common poultry choice, though some debate exists about its fatty acid composition. The most suitable chicken cuts include:
Chicken thighs
Chicken wings
Drumsticks
Whole chicken
Chicken liver
Chicken bone broth also provides valuable nutrients while adding cooking versatility. When selecting chicken, prioritize fattier cuts like thighs and wings rather than leaner breast meat to maintain appropriate fat-to-protein ratios.
Alternative Bird Options
Beyond chicken, several other poultry varieties offer nutritional benefits:
Bird Type Notable Characteristics Turkey Leaner option, may need added fats Duck Higher fat content, more satisfying Quail Small but nutrient-dense Goose Rich in fat, excellent winter option
These alternatives can help prevent menu fatigue while providing different nutrient profiles. Duck and goose naturally contain higher fat percentages, making them particularly suitable for those seeking energy-dense options without requiring additional fat sources.
Fish and Seafood for Your Animal-Based Diet
Omega-rich Fish
Cold-water oily fish represent excellent additions to an animal-based diet, providing exceptional nutritional value and variety. These fish offer pre-converted omega-3 fatty acids in the form of DHA and EPA, which the body can utilize directly without internal conversion processes. This makes the omega-3 to omega-6 ratio less critical when consuming these sources.
Five particularly beneficial omega-rich fish include:
Salmon (wild-caught preferred)
Mackerel
Anchovies
Sardines
Herring
These nutritious options are accessible in canned form at reasonable prices. When selecting canned varieties, choose products packed in spring water rather than vegetable oils to maintain the diet's principles. Wild-caught options are generally preferable whenever possible.
Assorted Seafood
Beyond omega-rich fish, various seafood options add diversity to an animal-based eating approach. Shellfish and crustaceans provide different nutrient profiles and flavors.
Popular seafood choices:
Oysters
Shrimp
Crab
Lobster
Mussels
Additional fish varieties:
Tuna
Whiting
Trout
Halibut
Cod
Cod liver
Specialty items like cod liver oil and krill oil serve as concentrated sources of beneficial fatty acids. Fish bone broth represents another nutritious option that utilizes the whole animal.
These seafood options can help maintain dietary variety while providing essential nutrients. They're particularly valuable when seeking alternatives to land-based animal products.
Addressing Macronutrients
The carnivore diet primarily uses fat as the main energy source due to the absence of carbohydrates. Getting the right balance of nutrients is crucial for sustainable energy and achieving desired health outcomes. Proper macronutrient ratios help optimize this animal-based eating approach for individual needs.
Fat-to-Protein Balance
Most people following a carnivore diet aim for specific fat-to-protein ratios, typically ranging from 1:1 to 2:1. These proportions help maintain energy levels while supporting bodily functions. A practical approach involves prioritizing protein intake based on goal body weight, then adding fat until satisfied.
For example:
Goal weight calculation: A person with a 140-pound goal weight would aim for approximately 140 grams of protein daily
Dietary adjustments: Add fat until feeling satisfied
Weight loss focus: Decrease dietary fat while maintaining protein levels
Energy concerns: Increase fat intake if experiencing low energy after the adaptation phase
Those with insulin resistance history may need to modify this approach by reducing protein intake and increasing fat consumption due to potential blood sugar impacts.
Optimizing Fat Sources
Fat intake can be customized through both food selection and strategic additions. The carnivore diet offers numerous options for incorporating healthy fats.
Preferred cuts with higher fat content:
Ribeye/scotch fillet steak
Lamb shoulder
Pork belly
Chicken thighs with skin
Additional fat sources:
Bone marrow
Suet
Fatty fish (salmon, mackerel, sardines)
Cold-water fish oils
When consuming leaner meats like chicken breast, goat, or certain fish varieties, adding extra fat becomes essential for energy purposes. Bone broths provide another excellent source of fat and nutrients that complement leaner protein choices.
For those concerned about omega fatty acid balance, cold-water fish offer pre-converted omega-3s in the form of DHA and EPA, which can help offset potential imbalances from other animal products. Canned options packed in water (not vegetable oils) provide convenient, affordable access to these nutrients.
Final Thoughts
The carnivore diet offers remarkable simplicity despite its seemingly restrictive nature. By focusing solely on animal-based foods, followers can enjoy a surprising variety of options. Red meat serves as the foundation for most carnivore dieters, with ribeye steak being particularly popular due to its ideal fat content.
Fat intake deserves special attention on this diet. Since carbohydrates are essentially eliminated, fat becomes the primary energy source. Those consuming leaner cuts should incorporate additional fat to maintain proper energy levels. Most successful carnivore dieters maintain a fat-to-protein ratio of 1:1 or 2:1.
For protein intake, a practical approach is to consume grams of protein equal to your goal weight in pounds. Someone targeting 140 pounds would aim for approximately 140 grams of protein daily, adding fat until feeling satisfied. This can be adjusted based on weight loss goals and energy levels.
Concerns about omega-6 content in certain meats like pork and chicken are often exaggerated. The problematic omega-6 sources in modern diets primarily come from vegetable oils, which are eliminated on the carnivore diet. Seafood provides excellent variety and valuable nutrients, with cold-water fish offering pre-converted omega-3 fatty acids.
The carnivore diet can function as both a short-term elimination protocol and a sustainable long-term approach. Many practitioners report reduced inflammation, improved digestion, and accelerated weight loss. While not for everyone, its straightforward framework eliminates the complexity of food choices that many find overwhelming with other dietary approaches.
Nutritional Guidance for Animal-Based Eating
Animal-Based Food Directory
The animal-based eating approach focuses exclusively on foods from animal sources, offering potential benefits like reduced inflammation, weight management, and improved digestive health. Though seemingly restrictive, this eating style provides more variety than many anticipate.
Beef serves as a cornerstone of this eating pattern. Nutrient-dense options include ribeye (scotch fillet), T-bone, sirloin, ground beef, ribs, brisket, shank, and various roasts. Organ meats like liver, kidney, heart, and tongue offer concentrated nutrients. Bone marrow and bone broth provide additional nutritional elements.
Other ruminants provide excellent alternatives:
Lamb: Shank, chops, leg, shoulder, ground
Bison: Prime rib, brisket, sirloin, tenderloin, short ribs
Goat: Leg, shoulder, rib, loin (note: leaner than other ruminants)
Pork options include bacon, shoulder, loin, ribs, belly, and liver. While some express concern about omega-6 content in pork, eliminating processed vegetable oils from the diet addresses the primary source of problematic omega-6 fatty acids.
Poultry selections encompass:
Chicken (wings, thighs, drumsticks, whole birds, liver)
Turkey
Duck
Quail
Goose
Seafood offers excellent diversity and nutritional benefits, particularly cold-water oily fish with pre-converted omega-3 fatty acids (DHA and EPA). Top omega-3 sources include:
Fish Preparation Tips Salmon Preferably wild-caught Mackerel Available canned in spring water Anchovies Avoid versions packed in vegetable oils Sardines Excellent portable option Herring Rich in nutrients
Additional seafood options include oysters, shrimp, crab, lobster, mussels, cod liver, tuna, trout, and halibut.
Fat intake remains crucial when following this approach. Most practitioners aim for a fat-to-protein ratio between 1:1 and 2:1. For optimal results, prioritize protein intake (approximately 1g per pound of goal weight) and add fat until satisfied.
Forthcoming Material Previews
Watch for upcoming resources addressing the comparative benefits of higher-protein versus higher-fat approaches to animal-based eating. This content will explore how each variation affects energy levels, body composition, and metabolic health.
A downloadable food list will soon be available as a convenient reference guide for planning meals and shopping. This printable resource will include all food categories discussed plus additional options for those seeking greater variety.
Future topics will explore adaptation strategies for transitioning to an animal-based eating approach, addressing common challenges and providing practical solutions for success.
