Carnivore Diet Visual Food Guide
What foods can you eat on a carnivore diet? Which foods should you avoid, and why?
Creating carnivore meals is a straightforward process when you have the right approach. One effective method is to begin with the selection of a protein source, which can encompass options like meat, poultry, seafood, or eggs.
Key facts:
- Meat, poultry, eggs are your primary foods on a carnivore diet.
- Beef has the highest concentration of vital nutrients.
- Cheese and full-fat dairy are considered “animal-sourced” foods. Many on a carnivore diet enjoy dairy, but it can trigger inflammation or autoimmune problems in many.
- Dairy can also cause increased hunger and make weight loss more challenging.
- A carnivore diet does not include vegetables, grains, or fruit.
Carnivore Diet Suggestions:
Chuck roast, simmered in a deep pan or crock pot. This is a great option if you want to set something up before leaving for work or school, then enjoy a hot meal waiting for you when you get home!
Roast whole chicken is another great option. You can actually roast more than one at a time, on a Sunday afternoon for example. Then, during the week, your protein is prepared and you can just warm it up or prepare it.
Smoked beef brisket is a classic meat-lover’s favorite. This one requires a smoker or pellet grill to make it easy, though it can be done on a charcoal grill or even gas grill if one is willing to put in the extra time. On a pellet grill, it can be set up and left to smoke happily for hours. Just like the chicken, if you’re putting in the work to do this, consider smoking more than one so you have extra for your week.
Bacon-wrapped scallops are a delight. These can be an appetizer or a complete meal. Like most seafood, you probably should not prepare a lot of it ahead of time, as these won’t keep as long as brisket would. If you’re having friends or family over, and nobody has a shellfish allergy, this can be a hit.
Lamb burgers can make a delicious alternative to beef, providing very similar nutritional benefits. For added flavor, try filling them with goat cheese before cooking.
Beef tenderloin is a tender and tasty powerhouse. As a leftover, it can be sliced to make lunches or even eaten for breakfast or as a snack.
Fresh tuna can also be grilled just like meat. While it’s probably not a good idea to eat tuna very frequently due to mercury contamination issues, as an occasional meal alternative it is nutritious and delicious. As it’s quite lean, add some bacon fat or butter to help promote satiety and ketosis.
Everything's better with bacon, including burgers. Enjoy the added flavor kick and the benefits of added fat as well.
Lamb chops are a super nutritious delicacy. Enjoy them grilled or baked, and served with butter.
Steak is a very versatile food, as after it is grilled or fried, you can slice it and use it in other dishes. Consider saving some in your refrigerator to fulfill those snack urges with a tasty dose of protein and fats.
Many different types of proteins are very suitable for your carnivore diet. These can provide variety and a spectrum of nutrients, helping prevent food boredom while promoting good nutrition.
If you find yourself hungry between meals, or you’re trying to increase your dietary fat percentage to achieve ketosis, consider adding fats to your meat. A pat of herbed butter or bacon fat added on top of a steak amplifies both the flavor and satiety, while helping your macros become more ketogenic.
Wild game, such as venison from deer, elk, or moose can provide some of the most nutrient-packed foods that you can find. The term “free-range organic” definitely applies here. Even if you’re not a hunter, you may know someone who is and who would be happy to share. These meats are very flavorful but often quite lean, so be prepared to add some fat if you’re trying to boost satiety and ketosis with your carnivore diet.
Don’t forget the simple egg. These are a great source of protein and fats, as well as nutrients that help your hormones and your brain. While they’re a breakfast standard, consider adding a fried egg to a burger patty or steak for an extra nutritious treat.
You may choose to include full-fat dairy such as cheese, butter, or heavy cream to incorporate a healthy fat source. Be aware that dairy can cause immune reactions in some people, triggering inflammation or autoimmune reactions.
Fats You Can Eat on the Carnivore Diet
The choice of fats on a carnivore diet is especially significant. Animal fats, such as beef tallow, duck fat, bacon fat, butter, or suet are all good choices.
What to Drink
Regarding beverages suitable for a ketogenic diet, the primary choices include water as the optimal option, while unsweetened coffee or tea is also acceptable.
Water is the best recommendation!
Black coffee is the most frequently added plant-based item for people on a carnivore diet. For many, it doesn’t cause any problems and may have health benefits.
Tea is often another “plant-based exception” that is enjoyed by many. As long as it isn’t sweetened, tea may not cause any problems on your carnivore diet.
- However, it is advisable to abstain from sweeteners, especially sugar. You may add a dash of cream to your coffee or tea, but it's important to be cautious about potential carb accumulation if you consume multiple cups daily.
- An espresso ordered or made with heavy cream is also known as a “breve” in many coffee shops. It’s a delicious high-fat and low-carb variation on the coffee theme. Alternatively, a pat of butter can be added to an espresso for added flavor and satiety.
Alcohol
- An occasional glass of dry wine is permissible, as is an occasional scotch, whiskey, vodka, or tequila.
- Scotch, like other distilled spirits, has no gluten. Remember, though, that calories from alcohol are burned before fats. Drinking alcohol may slow your weight loss progress, so limit this to two drinks per day at most. It’s better to completely abstain if the fastest weight loss is desired.
Foods to Avoid
- On a carnivore diet, there are specific foods to avoid. This category comprises all plant foods and items rich in carbohydrates, encompassing both sugary and starchy varieties. The list of foods to steer clear of includes vegetables, bread, tortillas, muffins, bagels, pancakes, pasta, rice, cereal, cakes, cookies, and other baked goods, as well as anything containing sugar.
- This includes all vegetables, such as cruciferous vegetables.
- Fruit should also be avoided on a carnivore diet. It is very high in carbs which can halt your fat-adaptation process or weight loss, and, well, it isn’t meat. So, it’s not included on a carnivore diet.
- Additionally, fruits and fruit juices should be omitted from your dietary choices.
- Baked goods, from bread to pastries, are to be avoided on a carnivore diet. They are grain products, not animal products. Grains are very high in carbohydrates and frequently cause inflammatory and autoimmune reactions in people. They also tend to make us gain weight.
- Nuts are also not a part of the carnivore diet. They are a plant food and can add significant calories to your diet as well as a big dose of Omega-6 fats. These types of fats can promote inflammation in high quantities. Omega-6 fats and Omega-3 fats (found in fish) should be in no more than a 2:1 ratio for optimum health.
- It may seem obvious, but still needs to be stated that a carnivore diet does not include candy or other sweets. These are some of the most destructive foods for health or weight loss goals. Even a little can rekindle sweet cravings and make a healthy diet much more of an ordeal to follow.
Fats to Avoid on the Carnivore Diet
Fats such as seed oils should be avoided:
- Cottonseed oil
- Soybean oil
- Safflower oil
- Sunflower oil
- Corn oil
- Vegetable oil
Processed meats, such as most deli meats, are also something to either be very cautious about, or avoid completely. They usually have sweeteners, fillers, preservatives, starches, and more unhealthy ingredients.
- Hot dogs
- Beef jerky (the sweet commercially made variety)
- SPAM
- Vienna sausages
- Canned corned beef
- Bologna
- Liverwurst
Summary
Focus on a foundation of meat, poultry, fish, and eggs. Complement this with full-fat dairy if desired. To enhance flavor or satiety and fulfill ketogenic macronutrient requirements, incorporate fats like butter, duck fat, tallow, or bacon fat as needed. Avoid sugary and starchy drinks, and for refreshment, opt for water, tea, or coffee. Avoid all vegetables, fruits, and baked goods as well as all sweets or candy.
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Help others regain health using the carnivore diet!
Help others regain health using the carnivore diet!
Reviewed & approved by
Dr. Shawn Baker, MD & Carnivore.Diet team.
