What Can You Actually Eat On The Carnivore Diet? Experts Weigh In
The carnivore diet isn’t just a clever name, it’s an apt descriptor of what the diet is all about: meat.
While the carnivore diet has been around in some form for hundreds of years—others claim many thousands of years—the modern approach to a meat-focused fancy took rise in 2019 with a book published by Shawn Baker. We all know “meat” is literally synonymous with the carnivore diet, but what about other animal-based products, like eggs and dairy? Read on for all the details about what's allowed on this controversial eating approach.
What Exactly Is The Carnivore Diet?
This dietary approach focuses entirely on animal-based foods. “This means it primarily consists of meat, fish, eggs, and in some cases, animal-derived products like dairy,” Lauren Manaker, MS, RDN, LD, CLEC, a registered dietitian, tells Delish. The diet eliminates all plant-based foods, she says, including fruits, vegetables, grains, legumes, nuts, and seeds. "The idea behind the carnivore diet is to rely on nutrient-dense, animal-based sources for energy and nourishment while avoiding potential irritants or allergens found in plant foods.”
Michelle Routhenstein, MS, RD, CDCES, CDN, a registered dietitian who specializes in heart disease at EntirelyNourished.com, tells Delish the carnivore diet fits the definition of an “extreme elimination diet.”
Why Is The Carnivore Diet So Popular?
Following on the heels of the popularity of keto and low-carb diets, the carnivore diet became a trendy diet among the fitness community, with influencers backing the perceived health benefits and success stories. “Many individuals report improvements in weight management, gut health, mental clarity and reduced inflammation,” Manaker says. “Historically, some argue that early human ancestors relied heavily on animal-based diets, making carnivory a part of human evolution.”
By limiting calories from glucose and other sugar forms, the body burns fat. While popular keto diets may allow small amounts of carbohydrates, the carnivore diet is the most extreme, with no allowance for carbs. The potential for relief of gastric irritants and weight loss offers a short-term draw.
What Foods Dominate The Carnivore Diet?
The staples of the carnivore diet include nutrient-rich cuts of beef, pork, lamb, chicken and fish. Organ meats like liver and heart are encouraged for a high concentration of vitamins and minerals and, yes, many versions also allow eggs. Considered a staple food item for many followers of this eating plan, eggs are valued for their rich protein content, beneficial fats, and essential nutrients like vitamins A, D, E, and K.
Low-lactose dairy products such as butter, heavy cream, and certain cheeses are often permitted, Manaker says. Bone broth is also popular for its collagen and healing properties
What Foods Are Forbidden On The Carnivore Diet?
If it isn’t animal-based, ingredients have no place in the carnivore diet. “The carnivore diet eliminates all vegetables, fruits, grains, legumes, refined sugar, and plant oils,” Routhenstein says. Sugars and processed foods are strictly off-limits, too.
What Are the Health Considerations Of A Carnivore Diet?
Manaker says one major concern of a carnivore diet is the lack of dietary fiber, essential for digestive health and healthy gut microbes, which could increase the risk of certain cancers. The exclusion of plant-based foods can lead to deficiencies in certain vitamins and minerals, such as vitamin C and magnesium, which are more abundant in fruits and vegetables.
“As a cardiovascular dietitian, I do not recommend the carnivore diet,” Routhenstein says. “It is very high in saturated fat and low in essential nutrients like fiber, vitamin C, folate and antioxidants, which are vital for optimal heart health. A diet high in saturated fat can raise atherogenic cholesterol levels and contribute to insulin resistance, both of which are key factors in cardiometabolic health.”
The restrictive nature of the diet can make it difficult for some to sustain, posing challenges to both adherence and overall nutritional balance and the long-term impacts of the diet are not fully studied.
The bottom line: The carnivore diet puts a focus squarely on animal-based food ingredients—from meat to animal-derived products such as eggs and dairy—and eliminates plant-based and processed foods. While some report benefits in weight loss and less gastric irritants, dietitians recommend a balanced diet with a mix of nutrients for long-term health.
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