Carnivore Diet Approved Foods: What to Eat

1. What Defines Carnivore Diet Approved Foods? 

Carnivore diet-approved foods are those that are derived from animal sources. The approved foods are the essence of animal‐based nutrition, including meat-only foods and excluding plant‐based foods. Thus, the approved foods include meats, fish, eggs, and dairy products. However, all plant-derived foods such as vegetables, grains, fruits, legumes, nuts, and sugars) are excluded.

The carnivore diet involves nutrient-rich food choices. Animal products, including grass-fed or pasture-raised meats, provide biological proteins, essential vitamins, and minerals that the body can easily absorb. The concentration on nutrient density ensures that essential nutrients remain available to the body even when people follow strict eating patterns.

For example, Dr. Shawn Baker highlighted the benefits of ruminant meats such as beef, lamb, and bison because they provide nutrients and digestive properties. Proteins, essential fats and micronutrients from animal meats provide energy for the body to function effectively.

The NIH highlighted the findings of the 2024 Behavioural Characteristics and Self-Reported Health Status, which showed that 78% of carnivore followers reported better digestion after following a strict carnivore diet. Many people on the carnivore diet also reported higher energy levels and mental clarity with improved chronic digestive problems due to the consumption of concentrated nutrient profiles of animal-based foods.

Exceptions and Variations in Carnivore Diet:

Strict carnivore diets eliminate plant foods from the diet. However, many variations still exist and they offer flexibility, such as

• Dairy: The diet allows certain dairy products with low lactose, such as aged cheese with butter and heavy cream, because these foods follow the nutritional guidelines of animal foods.
• Seasoning and Additives: You can consume salt as an additive and coffee in flexible versions of carnivore diets based on your goals and tolerance levels.

2. Comprehensive List of Approved Foods 

These are the list of approved animal‐based foods, including organ meats and grass-fed beef, while following a carnivore diet. 

1. Meats

Animal meat such as lamb and beef are high in vitamin B12 and iron. It is essential for the formation of red blood cells and energy production. Thus, opt for pasture‑raised sources to ensure omega‑3 fatty acids and antioxidants.
For Example:

• Beef: Steaks, ground beef, roasts
• Lamb: Chops, leg roasts
• Venison: Lean game meat with a unique flavour profile

Poultry (Chicken, Turkey)

Poultry involves lean protein with essential amino acids. When consumed with the skin on, it provides extra healthy fats. Thus, people can also choose pasture‑raised poultry to ensure a naturally richer fat profile.

For Example: 

• Chicken: Skin‑on thighs, drumsticks, and wings 
• Turkey: Skin‑on cuts for enhanced fat content

Pork

Pork is also nutrient-rich and provides flavorful protein and fats in a carnivore diet. Consume uncured bacon and pork belly from high-quality sources (and avoid nitrates in heavily processed products).
For Example:

• Bacon (uncured) 
• Pork belly

2. Seafood

Seafood involves fatty fish such as salmon and mackerel, rich in omega‑3 fatty acids that support cardiovascular and brain health. In carnivore diet-approved foods, wild‑caught options are preferred in seafood for their higher nutrient density. A 100-gram serving of wild-caught salmon contains 2.2 grams of EPA and DHA combined, and farmed salmon contains around 1.8 grammes.

Shellfish includes oysters and shrimp.

• Oysters: High zinc content boosts immune function. 
• Shrimp: Provides high‑quality protein and is low in mercury.

3. Organs

Organ meats are high in multivitamins because they contain more vitamins and minerals than muscle meats.

• Liver: The liver is enriched in vitamin A (up to 731% DV per 100 g), B vitamins and iron.
• Heart: According to NIH, the heart is also rich in Coenzyme Q10 (CoQ10), essential for cardiovascular health and cellular energy. A 100-gram serving of raw beef heart contains about 11.3 mg of CoQ10.

However, muscle meats (steaks, roasts) provide bulk protein, while organ meats, which also provide micronutrients, should be consumed in moderation for balanced nutrition.

4. Dairy (Optional)

For those who can tolerate dairy, choose dairy products that are low in lactose and rich in fat-soluble vitamins, such as hard cheese and butter/ghee. 

For Example: 

• Hard cheese such as cheddar and parmesan are usually lactose-free and provide both protein and healthy fats. However, it is essential to consider that A1 casein in cow dairy may cause inflammation. So, goat/sheep dairy can be used as a substitute.
• Ghee is known for its high smoke point and pure fat content. Ghee and butter are sourced from grass‑fed cows and are best consumed in a carnivore diet to achieve optimal quality.

5. Others

The carnivore's food list also includes other items, such as bone broth and eggs. Animal bones are simmered at a low temperature to make bone broth, which is collagen-rich and supports gut healing and joint health. Similarly, experts recommend pasture-raised eggs because they offer higher levels of vitamin D, choline, omega-3 fatty acids, and complete protein.

Thus, choosing high-quality, lightly processed helps sed, and ideally, grass-fed or pasture-raised animal foods are the best way to maximise the nutrient intake. Knowing the difference between nutrient-dense organ meats and muscle, you make better food choices that provide the body with all the macronutrients and vitamins it needs.

Consuming a variety of high-nutrient ruminants, chicken, pork, fish, and organ meats can make a healthy, balanced meal. For optimal nutrition, you can also take cheese, bone broth, and pastured eggs.

3. How to Source High-Quality Animal Foods 

When sourcing high-quality animal foods, check for certifications like GAP, Organic, or Wild-Caught. The GAP-certified meat ensures the animal welfare. You can also explore local, pasture-raised options on platforms such as EatWild.com. Consider budget-friendly choices like cheaper cuts or bulk buying support regenerative farms for ethically sourcing processed meats with additives. 

4. Risks and Nutritional Considerations

It is essential to know about nutrient gaps like magnesium deficiency. To mitigate the nutritional considerations, choose grass-fed beef for sustainability, avoid raw meat risks and switch organ meats weekly for balanced micronutrients. Also, cook meat to 145°F (63°C) for safety. Similarly, to address magnesium deficiency, focus on magnesium-rich foods like fatty fish, bone broth and organs. To address electrolyte deficiency in the carnivore diet, such as sodium and potassium, it is recommended to take electrolyte supplements such as LMNT to prevent fatigue/muscle cramps.

You can also explore sourcing high-quality foods in detail and risk and nutritional considerations in the 20 Animal-Based Diet Food List.

5. Carnivore Diet vs. Keto, Paleo, and Vegan Diets 

The carnivore diet strictly focuses on animal foods. In contrast to other diets, such as keto, which allows low-carb vegetables, Paleo allows nuts and fruits, and vegan diets, which only focus on plant-based nutrition, the carnivore is a unique low-carbohydrate and plant-free option. You can read more in detail Carnivore Diet Variations blog post.

6. Preparing Carnivore Diet Meals

To keep the meal nutritious, consider these preparation techniques:

 

1. Reverse Sear for Steaks

This method slowly cooks steak at a low temperature to ensure wellness and preserve juiciness. Then, it sears the steak at high heat to develop a crispy, flavorful crust.

Preparation Method:

Step 1: Add a lot of salt to your high-quality steak (and pepper, if you like, but most meat consumers only use salt) and allow it to warm up at room temperature.

Step 2: Place the steak in an oven or grill at a low temperature (around 225°F) and cook it until the internal temperature reaches 115°F for medium-rare.

Step 3: Sear the steak in a hot cast-iron skillet with rendered tallow or lard for 2–3 minutes per side to form a crust. Serve and enjoy!

2. Slow-Cook Organ Meats

Organ foods are very healthy, but cooking them properly can be challenging. Slow cooking breaks down tough connective tissues, making food soft without lowering its nutritional value.

Tip: Use a slow cooker or pressure pot to slowly cook parts like the liver or heart. You can do this in batches to ensure you always have fresh, ready-to-eat foods for the week.

3. Render Tallow or Lard for Frying

Not only do carnivores get a lot of their energy from animal fats, but they're also great for cooking. Making your tallow or lard is a cheap way to consume healthy fat in cooking. You can also store rendered fat in airtight containers and refrigerate for ≤6 months.

 

How to Get Rid of Fat:

Step 1: Cut away any extra fat from the meat.

Step 2: Melt the fat slowly in a large pan over low heat until the lumps separate from the fat.

Step 3: Pour off the liquid fat and put it in a jar to fry or sear food later.

Step 4:. Adding flavour

4. Seasoning- Avoid plant-based spices

Add salt to make the dish taste flavourful. Many strict carnivores avoid plant-based spices because they are high in carbs and unsuitable. Salt is simple in that it can enhance the natural flavour of pork. Some condiments are also restricted in carnivore diet. You can also check out a list of essential condiments to include in a carnivore diet.

 

5. Batch-Cooking Methods

Cooking in bulk and roasting once a week saves time on meal prep. Cooking big roasts like beef brisket or pork shoulder in batches is excellent. You can save time and stay on track with your diet by making a roast once a week and reheating it throughout the week.

 

Tip: After slow-cooking your roast, let it cool and store it in portioned containers. This technique preserves flavour and makes consuming a protein-rich meal on busy days easy.

For example, 

Easy recipe of beef liver pate with bone marrow fat:

A nutrient-packed pâté is a classic way to incorporate organ meats while boosting your intake of essential vitamins and healthy fats.

Ingredients

• Beef Liver: Rich in vitamin A, iron, and B vitamins.
• Bone Marrow Fat: Adds creaminess and extra fat for energy.
• Salt: For seasoning (use liberally).
• Optional: Add a small amount of water or a low-carb broth for consistency.

Preparation

• Clean and Slice: Rinse beef liver thoroughly and slice into small pieces.
• Slow-Cook: Gently cook the liver in a small amount of bone broth or water (or render some marrow fat and use it as a cooking medium) in a pressure cooker or on low heat until tender.
• Blend: Mix the cooked liver with the softened bone marrow fat in a food processor. Add salt to taste. Blend until the mixture is smooth and easy to spread.
• Chill and Serve: Pour the mixture into a serving dish or small jars and refrigerate for at least a few hours to let the flavours blend.

7. Frequently Asked Questions

Can I drink coffee?

As coffe is plant-based, it is not allowed in strict carnivore diet. This is debated within the Carnivore Diet community. Some people allow consume black coffee, while others prefer to avoid it entirely to stick to a strict animal-based version.

Are spices allowed?

No, spices are generally avoided on a strict carnivore diet, which focuses exclusively on animal-based products. However, salt is only acceptable for seasoning.

Can I eat processed meats?

Yes, but only if they are uncured and free from additives or preservatives. To stay within the guidelines, it is preferable to choose options without artificial ingredients.

Is dairy mandatory in Carnivore?

No, dairy is optional. It can be included based on individual tolerance, but some people prefer to avoid it due to lactose sensitivity or inflammation concerns.

How to handle fiber absence?

The carnivore diet lacks fiber, and the gut gradually adapts to it. A 2023 study in Cell Host and Microbe suggested that the body adjusts its microbiome in response to an all-meat diet. However, more studies are required to show the effect of microbiome shifts on long-term safety.. 

Is organ meat necessary?

Organ meats like liver, heart, and kidney are highly recommended for their nutrient density, but they are not mandatory. Some people include them regularly, while others may eat them less often.

Can I eat fish and seafood?

Yes, all types of fish and seafood are allowed on the Carnivore Diet, including salmon, sardines, shrimp, and shellfish.

How to optimise nutrition on the Carnivore Diet?

These are some ways to optimize nutrition in a carnivore diiet.

• Prioritise fatty cuts of meat for energy and nutrients.
• Add organ meats like liver for essential vitamins and minerals.
• Maintain a balanced fat-to-protein ratio.
• Eat a variety of animal-based foods (beef, fish, eggs, etc.).
• Cosume bone broth or marrow for collagen and minerals.
• Take full-fat dairy if well-tolerated.