20 Animal-Based Diet Food List, Sourcing & Preparation

1. What Is an Animal-Based Diet? 

The animal-based diet involves consuming animal-derived foods such as meat, fish, eggs, and dairy products with minimal intake of plant foods, including grains, legumes, and vegetables. These plant-based food items that are allowed in animal-based diets are low in anti-nutrients. Recent research published in the Elsevier journal shared the percentage of adjusted foods that consist of 70% animal and 30% plant-based foods in animal-based diets. 

The dietary approach primarily focuses on high-quality animal proteins rich in vitamins and minerals. It is similar to the carnivore diet, as both diets focus on consuming animal products with high protein and fat intake. 

Carnivore and animal-based diets aim to provide essential nutrients like amino acids, vitamins (such as B12), and minerals (like iron) from animal sources. Both diets follow ancestral eating traditions while avoiding foods that are high in plant-based antinutrients such as lectins and oxalates. These foods may cause inflammation and digestive issues. It includes

 

Primary Foods	Excluded or Restricted Plant Foods
Meat (from ruminant and non‐ruminant animals) Grass-fed meats Fish and other seafood Eggs Dairy products (such as milk, cheese, and yoghurt)	Grains Legumes Nightshades (e.g., tomatoes, peppers) High-antinutrient vegetables, e.g., spinach

Flexibility vs. Strictness:

Unlike the carnivore diet (strictly animal-only), some versions of the animal-based diet allow low-toxicity plant foods like fruits (berries, avocados), honey, and select vegetables (e.g., zucchini, squash) in moderation

Historical Context of Carnivore Diet

Supporters of the animal-based diet claim that modern eating habits conform to ancestral dietary patterns. Throughout human evolution as hunter-gatherers, meat, fish, eggs, and dairy products remained essential for survival. Many believe that:

• Early human populations used nutrient-dense animal foods to obtain energy, meet their growth requirements, and fuel brain development.
• Human bodies evolved digestive systems that maximise the nutritional benefits of animal food products, making these foods naturally optimal.

However, the reliance on food selection depends on regional variability, as some people also rely heavily on plants. People may have trouble with their diets because our evolutionary genes don't work with the primarily plant-based meals people eat now.

Principles of Animal-Based Diet

Animal-based diets follow four fundamental principles:

• Animal products deliver essential nutrients such as vitamin B12, iron, zinc, high-quality protein, and omega-3 fatty acids in forms that provide maximum bioavailability and high nutrient densities.
• Due to their natural bioavailability, nutrients in animal foods show better absorption rates than nutrients in plant foods. The absorption efficiency of heme iron from meat exceeds the uptake levels of non-heme iron in plant foods.
• A "nose-to-tail" eating approach supplies a comprehensive range of nutrients through unprocessed whole foods while avoiding antinutrients that negatively impact nutrient absorption.
• According to this diet plan, we can achieve optimal body function by eating foods similar to those of our ancestors.
  
  

Market research data highlighted that 40% of individuals using the keto diet start following an animal-based meal plan. The increasing support for low-carb diets demonstrates a growing commitment from existing low-carb practitioners. Thus, people who follow keto diets often discover better satisfaction and easier meal decision-making by moving to strictly animal protein diets.

What Foods Are Allowed in an Animal-Based Diet?

Here is a list of foods and organ meats list allowed in an animal-based diet, which primarily focuses on animal products and excludes plant-based foods:

1. Meat

• Beef (steaks, ground beef, roasts)
• Lamb
• Pork (bacon, pork chops, ham)
• Poultry (chicken, turkey, duck)
• Game meat (venison, bison, elk)

2. Fish and Seafood

• Salmon
• Tuna
• Mackerel
• Sardines
• Shellfish (shrimp, crab, lobster, clams, oysters)

3. Eggs

• Chicken eggs
• Duck eggs
• Quail eggs

4. Dairy (if tolerated)

• Whole milk
• Cheese (cheddar, mozzarella, goat cheese, etc.)
• Butter
• Heavy cream
• Ghee
• Yoghurt (preferably full-fat, unsweetened)

5. Organ Meats

• Liver (beef, chicken, lamb, etc.)
• Kidney
• Heart
• Bone marrow
• Spleen

6. Animal Fats

• Lard (pork fat)
• Tallow (beef fat)
• Duck fat
• Chicken fat (schmaltz)

7. Bone Broth

• Beef bone broth
• Chicken bone broth
• Fish bone broth

8. Gelatin and Collagen

• Gelatin from animal bones
• Collagen peptides

2. Benefits of an Animal-Based Diet 

Animal-based diets support muscle synthesis, provide energy from fats rather than carbs and help in hormonal regulation and cognitive function. This diet benefits overall health due to high-quality proteins and essential nutrients such as vitamin A, B12, heme iron, riboflavin, niacin, and vitamin B6.

People prefer this diet because it provides a rich source of complete proteins, essential vitamins, absorbable minerals, and healthy fats like omega-3 fatty acids. The health benefits of eating animal products range from body structure to clearer thinking.

Nutrient Density

Animal foods are very high in nutrients and contain many essential vitamins and minerals for good health. For example, meat and fish are great places to get the B vitamins needed to make energy, keep the brain working, and produce DNA. One of the best places to get vitamin B12 is from red meat. This is because vitamin B12 is not usually found in plant foods but is essential for brain function and making blood cells.

Also, animal products are the only natural sources of vitamin D3 and DHA (docosahexaenoic acid), which are essential for brain, bone, and immune system health. D3 is synthesised via sunlight, and algae provide vegan DHA. Nutrients from animal foods are usually more bioavailable than from plant foods, so the body can better absorb and use these nutrients.

Mental Clarity

A study publishwd in PMC journal highlighted the association of consuming food and its positive affects on mood. The research also concluded that consuming a varierty of foods also lowers the risk of depression. Omega-3 fatty acids, found in fatty fish, are suitable for brain health and may even lower the risk of mood swings. Animal foods also contain many different B vitamins, essential for making hormones that control mood. A study published in Nutritional Neuroscience 2023 suggests ketones may enhance cognitive function and mental clarity.

Improved Digestion

People who stop eating plant-based foods avoid consuming anti-nutrients, including lectins and phytates, as they can impact nutrient absorption and digestive processes. People who focus their diet on animal products often notice better digestion performance. 

Improved Satiety

A diet containing high amounts of protein and fat provides satiating effects, which help people consume fewer calories throughout the day and snack less. Research published in the Obesity Journal in 2022 highlighted that participants on a high-protein and high-fat diet enhanced satiation, which caused them to consume fewer calories. 

Scientific research published in the Journal of Metabolic Health in 2023 demonstrated how patients with severe anorexia nervosa showed treatment-resistant symptoms before achieving remission by following a high-fat animal-based ketogenic diet. Patients consuming the high-fat animal-based ketogenic diet experienced clinically significant weight gain with reduced anxiety symptoms and improved mental health. 

Although these results show positive effects, it's essential to recognise that the results can vary from person to person depending on the food adjustments. People with medical conditions must seek medical experts before significantly changing their food intake.

3. 20 Animal-Based Diet Foods 

Animal-based diets include the following foods:. 

Red Meats

• Grass‐Fed Beef

A USDA study shows grass-fed beef benefits because animals access pasture while obtaining lean fat and double the omega-3 fatty acids than grain-fed beef. Grass-fed meat contains omega-3s that promote enhanced cardiovascular health and lower inflammation, thus making it a nutrient-rich choice among red meats.

• Lamb:

Lamb contains approximately 5 grammes of creatine per kg, which helps build muscles and supports recovery. Lamb contains high-quality protein and vital nutrients that support energy metabolism and enhance general overall health with zinc and vitamin B12 content.

• Bison

Bison meat is a lean meat than regular beef and healthy option to consume in animal based-diet. It contains fewer total fats but delivers three milligrammes of essential iron in each serving, which supports oxygen transport and helps prevent anaemia. The nutrient profile with lower fat and higher iron content makes this meat perfect for people who want both good taste and health benefits.

Organs

• Beef Liver

Beef liver is a natural multivitamin due to its high nutrient density. According to the NIH, every 100 grammes of liver provides 3,500 percent of the daily value (DV) for vitamin A, which supports vision, immune function, and cell development. Consuming beef liver provides sufficient iron and B vitamins and nutritional benefits for improved energy levels and better health.

• Chicken Hearts

Recent 2023 Cardiology Research demonstrates that chicken hearts contain coenzyme Q10 (CoQ10), which supports cellular energy production. This organ meat also benefits heart health and provides an affordable protein source. Its small size and abundant nutrients strengthen the benefits of eating organ-based meats.

Seafood

• Wild‑Caught Salmon

According to National Oceanic and Atmospheric Administration (NOAA) data, the omega-3 content in wild-caught salmon exceeds 1,500 mg per fillet. These healthy fats help brain function, decrease inflammation, and maintain heart wellness. Natural sourcing enables wild salmon to carry fewer pollutants than farmed fish.

• Sardines

Despite their compact size, a single serving of sardines contains various essential nutrients. These seafood choices contain high calcium levels, build strong bones, and meet EPA mercury concentration guidelines. Sardines represent a secure seafood selection with substantial nutritional value since they contain vital omega-3 fatty acids.

Poultry and Eggs

• Pasture‑Raised Eggs

According to the 2024 Journal of Nutrition study, pasture-raised chicken eggs contain six times more vitamin D than regular eggs. This boost in vitamin D aids in bone health, immune function, and overall nutrient absorption. Pasture-raised eggs' nutritional value and unique flavours make them an essential animal-based meal foundation.

• Duck Fat

Cooking experts value duck fat because it has a very high smoke point at 482°F, enabling high-temperature cooking without harming beneficial fat content. Duck fat contains valuable monounsaturated fats and provides cooking properties that help support cardiovascular health.

Dairy

• Raw Milk

Raw milk maintains its beneficial natural enzymes and probiotics because it lacks pasteurisation processes that destroy these components. Live cultures in this food help preserve digestive health and enhance the body's absorption of nutrients. To minimise risks, look for safe raw milk sources when selecting your milk.

• Ghee

The lactose-free butter ghee contains butyrate, a short-chain fatty acid with anti-inflammatory effects. Butyrate is produced by gut bacteria fermenting fibre; it’s not naturally present in ghee. Its high heat tolerance during cooking and beneficial digestive properties make ghee an ideal cooking fat that traditional food cultures usually consume.

Other Animal-Based Foods

• Bone Broth

Bone broth is made by boiling bones and connective tissue to produce a concentrated amount of glycine (approximately 10 g per cup), which is beneficial for joint health and ensures collagen and gut wellness. It is a comforting, warm drink and an essential foundation for preparing soups and stews.

• Pork Belly

Pork belly offers an intensive flavour eating experience and rich monounsaturated fat content, which makes up 50% of its fat composition. Consuming these fats in moderation is beneficial for maintaining heart health and delivering long-term energy benefits.

• Venison

Venison is meat from animals, such as deer, elk, caribou, or antelope, enriched in flavour. It is leaner, with less fat and fewer calories, and differs from red meat. The meat provides 26 g of protein per 100 g, making it ideal for those who want to build muscle mass without consuming excess calories. 

• Shellfish

Shelfish-like oysters are rich in essential minerals, such as zinc, necessary for immune functions, wound healing, and enzyme activity. Their nutrient profile makes them a valuable addition to an animal-based diet.

• Whey Isolate

Whey isolate is an animal-based protein derived from milk that can be consumed in animal-based diets. It is a highly refined protein supplement that contains 90% protein without lactose. 

• Elk

Elk are the largest deer, and their meat is enriched in many essential vitamins and minerals. Vitamin B12 has a major role in neurological functions, the production of red blood cells, and overall energy metabolism.

• Bone Marrow

Bone marrow contains many nutrients, including vitamins, minerals, and fats. It provides a good source of protein and has a unique profile that supports gut healing when consumed in broth or spread form.

• Collagen Peptides

Collagen peptides are derived from animal collagen and are usually made from beef, fish, or pork. Peptides (primarily type I/III) support skin elasticity, joint health, and connective tissues. They are easily dissolved into beverages or recipes, making them a convenient way to supplement collagen intake. 

• Goat Cheese

Goat cheese is made from goat’s milk and contains A2 casein. This difference can make goat cheese more manageable to digest for some people and less likely to induce inflammatory responses while providing a rich flavour and creamy texture.

4. How to Source Quality Animal Foods 

Obtaining animal meat and sourcing quality animal foods requires careful consideration of certifications, local farms, online retailers, and label claims.

Certifications

Before purchasing animal-based products, always check these certifications, including GAP and ASC.

• Global Animal Partnership (GAP): GAP certification ensures livestock are raised under strict welfare rules. It guarantees that animals have natural access to grazing and exhibit beneficial traits.
• Aquaculture Stewardship Council (ASC): ASC certification indicates that fish welfare and farming environmental impacts are well managed, and it labels seafood that is farmed and safer to consume.
  
  

Buying Meat from Local Farms

Local farmers’ markets also allow consumers to get farm-fresh meat directly from the producers and provide knowledgeable discussions about the farming practices used. Moreover, websites like Farmer to Fridge also connect consumers with local farmers, offering a variety of meats directly from the source.

 

Reputable Online Retailers:

Many online retailers like ButcherBox and Crowd Cow offer high-quality animal-based meats. ButcherBox offers traceable meat options and ensures transparency in sourcing and quality. Crowd Cow provides detailed information about the farms it sources from, allowing consumers to choose specific farms and cuts.

Avoid Misleading Labels

Natural products without a third-party source are highly questionable and do not ensure they are legitimate, sustainable, or ethical. Some labels on products may be misleading, such as "natural.". Look for third-party certifications to ensure authenticity. Also, avoid consuming eco-friendly claims without specific details or third-party verification. 

Budget Tip:

Buying organ meat in bulk is a cost-effective way to add these nutrient-rich foods to an animal-based diet. They are often 50% cheaper than muscle cuts and ensure high nutritional value.

By focusing on certified producers, supporting local farms, and choosing reputable retailers, you can source quality animal foods that align with ethical and sustainable practices.

5. Risks and Considerations 

Besides the benefits of an animal-based diet, many risks are associated. Consuming an animal-based diet for a long time increases the risk of heart disease, partly due to high cholesterol in eggs, cancer, and other chronic diseases. It also limits plant diversity, which can lead to vitamin deficiencies and digestive issues while burdening the liver and kidneys with high amounts of proteins.

Cholesterol Myths

According to a 2024 JAMA Meta study, the long-held belief is that total cholesterol is the only marker for cardiovascular risk. The study also highlighted that the shape and size of LDL particles are more important than the amount of cholesterol present. Some people who consume many animal products may have higher total cholesterol but better LDL cholesterol. However, more studies are required to analyse how eating patterns affect cholesterol and overall health.

Consumption of Heavy Metals

Fish is a healthy source of protein and omega-3 fatty acids, which is beneficial for overall health. Certain types of fish, especially tuna, are known to have high levels of mercury and other heavy metals. Based on the FDA's mercury consumption recommendations, the consumption of high mercury in different types of fish, such as tuna, should be limited to no more than once a week. Because of mercury toxicity, such precautions are essential, particularly for susceptible groups like children or pregnant women.

Environmental Impact: Beef’s Carbon Footprint vs. Regenerative Solutions

Raising cattle leaves a large carbon footprint and contributes significantly to greenhouse gas emissions. However, a growing movement towards farming methods aims to reduce these impacts. Regenerative farms work to store carbon and fix ecosystems by focusing on healthy soil, wildlife, and long-term feeding methods. Consumers can lower environmental concerns by choosing beef and other animal products from sources that invest in these regenerative methods.

Nutrient Gaps: Magnesium Supplementation

Animal-based meals are high in proteins and some vitamins but lack other essential nutrients, such as magnesium. The National Institutes of Health (NIH) highlighted the Recommended Dietary Allowances (RDA) for magnesium, necessary for bone health, brain signals, and muscle function. To meet these standards, people who consume many animal products should take magnesium supplements or eat more foods high in magnesium.

Animal-based foods cause many concerns, including people's health. They also threaten the health of animals and the environment. The majority of people are becoming concerned about sustainable agriculture farms. They care about how the animals are treated, but they also improve the health of the habitat by using safe, eco-friendly farming methods. 

6. Animal-Based vs. Keto, Paleo, and Carnivore 

An animal-based diet focuses entirely on animal products and differs from other diets such as carnivore, paleo, and keto. The table below highlights the differences between these diets.

Features	Animal-based Diet	Keto Diet	Paleo Diet	Carnivore Diet
Carbohydrates	Includes minimal carbs.	Only low-carb items.	Includes high-carb foods.	Mostly low carbohydrates but depends on sourcing.
Beliefs	Only animal products; no plants.	Low-carb, high-fat focus.	Ancestral, balanced eating.	Strictly animal; often excludes dairy and do not allow plant-inclusive foods
Foods Allowed	Meat, fish, eggs, some dairy.	Animal products and low-carb veggies.	Meat, fruits, and nuts.	Exclusively animal products.
Restricted Foods	All plant-based foods.	High-carb fruits and grains.	Processed foods, sugars, and grains.	All plant foods; sometimes dairy.
Cost	It is often considered less sustainable and can be about 25% more expensive than a typical diet.	Flexible and popular for weight loss; generally easier to follow than a meat-only plan.	Generally balanced and more varied, which many people find easier to maintain over time.	Very restrictive and challenging socially; may be expensive and hard to sustain long term.

7. Cooking and Meal Prep Tips 

These are some meal idea preparation tips to cook animal-based diets.

1. Reverse sear steaks: 

The reverse sear method allows you to cook thicker cuts uniformly by preventing them from overcooking. Start by slowly cooking your thick-cut steak (ideally at 1.5 inches or more) at a low temperature until its internal temperature reaches about 125°F. Then, finish by searing it in a hot pan (or on a grill) with a little rendered tallow or butter. 

• Dry Brine: Brush salt on the steak and let it sit in the fridge for 8–24 hours.
• Low and Slow: Cook your steak in the oven or on the grill at around 250°F until its internal temp hits around 125°F for rare, as you want the juices to remain in the steak.
• Final Sear: Sear the steak quickly in a hot cast-iron skillet (about 500°F) with a tablespoon of rendered tallow or butter (2 minutes per side) to create a flavorful crust.
• Resting: Let the steak stand for at least 5 minutes before slicing across the grain.

The reverse sear steak method not only improves the taste of steak but also tenderises it.

1. Organ Meat Hack:

Many people follow an animal-based diet and prefer adding nutrient-rich liver organ meat to their normal food routine. Mixing beef liver with ground beef effectively boosts nutrition. Here are some ways to benefit from this trick.

• A small quantity of liver and beef should be placed to create a mixture of approximately 10 to 20% liver meat. Adding liver to ground beef patties provides additional vitamins (including vitamins A and B) and minerals with enriched patties without altering their taste profile.
• The combination of salt, pepper, and minimal garlic powder enhances the flavor of the meat and complements its natural taste.

People following a carnivore diet can use this technique to enhance both nutritional benefits and taste in traditional meat dishes.

3. Batch Cooking with Slow-Cooked Roasts

Make Meals for Days: Following an animal-based diet demands efficient kitchen practices for success.

• Slow-Cook Roasts: Cook a seasoned large roast over low heat using an oven or crock pot for a long period. Once tender, portion the meat into individual meals for up to three days.
• Portion and Store: Portion the cooked roast into manageable meal sizes, then refrigerate or freeze the portions to create convenient ready-to-eat meals with preserved moisture and taste.

Batch cooking saves time while reducing food waste, so your weekly meals will stay the same daily.

4. Fat utilization

Cooking with rendered tallow creates an excellent culinary experience because the beef fat maintains high heat levels while adding savoury flavours to dishes. To render it tallow, follow the steps below.

• Chop and Heat: Slice the beef fat into small pieces before cooking it to gentle heat at low temperatures until it turns liquid.
• Strain and Store: Separate solid matter from liquid fat before storing it. The rendered tallow doubles as a cooking oil for frying and sautéing, adding a finishing touch to food.

Cocoa butter provides superior flavour while supporting animal-based dietary patterns because it originates in rendered fat.

5. Spice Alternatives

Reducing bone broth can enhance natural flavors without using mass-produced sauces or synthetic additives.

• Simmer and Reduce: Prepare the homemade bone broth by slowly simmering until the liquid reduces to form a savory, thickened reduction.
• Drizzle over Meals: After reverse searing, reduce the bone broth to your roast or steak to enhance its umami profile and deepen its flavor.
• Flavour Concentration: Bone broth reduction enhances natural flavours, offering a complex, savoury addition without artificial additives.
• Nutritional Benefits: Besides flavour, collagen and minerals are beneficial for joint and skin health.

Using bone broth reduction as a cooking technique delivers flavorful nutrients directly from natural ingredients into your meals.

8. Frequently Asked Questions 

Is dairy allowed?

Yes, dairy is allowed in an animal-based diet if it is tolerated. For better digestion and consideration of raw milk vs. safety, choosing A2 dairy sources (such as goats, sheep, or select cow breeds) is recommended.

How do I get fibre?

According to a study published in the PMC journal, dietary fibre naturally changes the gut microbiota. The study indicated that even without plant fibre, the gut could adjust and maintain its functionality. However, some guidelines still recommend the intake of fibre for gut health.

Can I drink coffee?

In strict carnivore diets, coffee is not allowed because it is plant-based. However, you can consume it in moderate amounts in flexible carnivore diets. 

Can I eat processed meats?

It’s best to avoid heavily processed meats, especially those containing added nitrates and other chemical preservatives. Instead, choose minimally processed, air-dried options (like cured or jerky-style meats) with fewer additives. 

What are cost-saving tips for an animal-based diet?

To ensure cost-effectiveness, consider purchasing whole animals and making bulk purchases. Offal (organ meats) are usually affordable and nutrient-dense, adding variety to your meals. They not only lower costs but also enhance nutritional intake.