The carnivore diet is similar to the popular keto food diet, but it's a lot stricter. Hardcore carnivores eliminate all plant-based foods altogether, eating nothing but animal products. Many people adopt it temporarily as a way of identifying food intolerances, while some celebrities boast of being full-time, permanent carnivores. If you think this diet is for you, you'll have to prepare carefully. Here's what you need to know.
Carnivore diet food list: What you can eat
The list of allowed foods on the carnivore diet is really quite simple: if it's meat or fish, it's in. A true carnivore diet is, essentially, a zero-carb diet. While keto diets may allow up to 50g of carbohydrates a day, usually in the form of veggies, the carnivore diet shuns them completely.
There are some non-meat products allowed on a carnivore diet, but they all derive from animals. Eggs are fine, and some dairy products are accepted. Generally, you should aim to eat minimally processed dairy produce like whole milk or butter. Products with added ingredients, like flavoured or sweetened yoghurt, are not allowed. You should also avoid non-animal sources of fat and protein, which are permitted on the keto diet, such as nuts and seeds.
What to expect on the carnivore diet
The carnivore diet is an extreme way of eating, and side effects are common. You may find that you are frequently constipated, bloated and uncomfortable, particularly in the early days. Black coffee is allowed on the diet and can often help relieve digestive discomfort.
In the long term, following a carnivore diet can lead to vitamin deficiencies and other serious problems. It's best to consult your doctor if you want to adopt this diet. If you eventually transition off the diet, structured plans such as the Dietary Approaches to Stop Hypertension (DASH) plan offer a more balanced way of reintroducing nutrients.
How to stick to a carnivore diet
The carnivore diet can be difficult to follow, as it is very different from the standard way of eating. Try planning your week with HelloFresh or using simple tools like food apps. This will ensure you always have the correct food in the fridge, so you're not tempted to buy non-carnivore ingredients in the supermarket. If you're on the diet temporarily, avoid eating out — restaurants may struggle to understand your needs.
A carnivore diet can also seem very expensive, as prime cuts like fillet steak don't come cheap. Look for budget-friendly meat recipes by focusing on recipes with mince and other cheaper cuts. Turkey recipes are often more affordable than other types of meat. If you need ready-made support, a food subscription box can also help you plan ahead when life gets busy.
Making a carnivore diet meal plan: ideas for dinner
A good meat recipe collection will give you lots of ideas for foods you can eat on the carnivore diet. In the early days of the diet, you should cut out all seasonings except salt, so focus on recipes that just showcase meat, such as butter-basted turkey. Later, you may be able to introduce seasonings like black pepper or garlic powder, which can add more flavour to dishes like pork, beef and lamb meatballs.
Remember, although you can't enjoy a huge variety of meals, you can still ring the changes with different types of meat and different cuts. This can help keep the carnivore diet from feeling completely monotonous! If you're cooking for the family, look for simple protein options that can be presented with veggie side dishes for non-dieters. Bright additions like recipes with lemons can help add flavour for anyone not following the carnivore plan.
Carnivore diet lunch ideas for work
On the carnivore diet, it's best to bring your own packed lunch to the office. You might struggle to find diet-friendly food while you're out and about, as even simple cuts of meat are often seasoned.
It's a good idea to cook a double batch of something at home for dinner, then bring leftovers to work the next day. If you have access to a microwave, you can reheat it. If not, choose cuts of meat that will still taste good cold. After a while, you might be able to move from a strict carnivore diet to more of a keto diet, which offers more opportunities for meals. Options such as vegetarian recipes for non-dieters or balanced family meals like sweet potato & lentil dhal, the Moroccan lentil, veggie & plant-based mince pie or chermoula chicken & roast veggie toss can help ease that transition.
Carnivore Diet FAQs
What do you eat on the carnivore diet?
On the carnivore diet, you can eat only meat, fish, and other products that derive from animals. That includes eggs and some dairy produce, though it should be minimally processed — think whole milk or butter.
What are the side effects of the carnivore diet?
A carnivore diet can lead to deficiencies in nutrients such as magnesium and folate, as well as vitamins C, E and K, so you may need to take supplements. Digestive problems like constipation are a common side effect, particularly in the early days of the diet.
What is the difference between the keto and carnivore diet?
Both keto and carnivore diets involve minimising carbohydrates. However, the carnivore diet is a lot more extreme. It's basically a zero-carb diet, while keto may allow up to 50g a day. Keto dieters still eat vegetables and even some fruits, while carnivore dieters do not.
How long can you stay on the carnivore diet?
Doctors don't agree on a particular duration for the carnivore diet, but it's generally not recommended for long-term use, as it can lead to nutrient deficiencies. It is often used for six weeks as a temporary measure to identify food intolerances.
Can you drink coffee on a carnivore diet?
Black coffee is considered acceptable on a carnivore diet. In fact, many dieters say that it's necessary to mitigate some uncomfortable digestive side effects. Avoid sugar or other sweeteners.