The carnivore diet, an extreme elimination diet, involves consuming only meat and other animal products. This article provides a detailed overview of the carnivore diet, including its principles, potential benefits and risks, and practical tips for implementing it on a budget.
What is the Carnivore Diet?
On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health. The carnivore diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes.
Historical Context
Eating a carb-free diet isn’t a new idea. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s. Cutting carbs helped lower his patients’ blood sugar levels. Former orthopedic surgeon Shawn Baker, MD, popularized this way of eating with the release of his 2019 book The Carnivore Diet. (Baker lost his medical license in 2017 for incompetence. It was reinstated in 2019 with the restriction that he had to be supervised.) An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure. In 2019, Rogan ate nothing but meat for 30 days and claimed that he “lost 12 pounds and gained a lot of energy.”
How the Carnivore Diet Works
Carbohydrates are your body’s main energy source. When you eat carbs, your body turns them into sugar (glucose) to use for energy. The extra glucose is then stored in your muscles and liver. After that, your body converts any extra glucose to fat. When you don’t eat carbs, your body instead turns fat into ketones to use for energy. The creator of the carnivore diet claims that by cutting carbs, you’ll speed fat burning and weight loss and you won’t feel hungry. He also says a carb-free diet will improve blood sugar control in people with type 2 diabetes. And because you cut out inflammatory foods like french fries, doughnuts, and pasta, this diet is also supposed to reduce inflammation (although red meat promotes inflammation, too).
Foods Allowed and Foods to Avoid
Animal-based foods like meat, chicken, and fish make up the whole carnivore diet.
Read also: The Carnivore Diet: An Autoimmune Solution?
Foods Allowed
The list of approved foods is short because it only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety. Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed.
Detailed List of Allowed Foods
The carnivore diet gives you a list of allowed foods to help with grocery shopping. It includes:
- Beef: Brisket, Chuck roast, Ground beef, Steaks like New York strip, ribeye, skirt, porterhouse, and T-bone
- Chicken and pork: Chicken breast, thighs, drumsticks, and wings, Rotisserie chicken, Pork butt, Pork chops, Bacon, Pork ribs, Pork shoulder
- Lamb: Lamb chops, Lamb shanks, Ground lamb
- Seafood: Fish like salmon, trout, and mackerel, Clams, Crabs, Mussels, Oysters, Scallops, Shrimp, Lobster
- Organ meats: Liver, Kidneys, Tongue, Oxtail, Heart, Feet, Cheeks
- Foods to eat in limited amounts: Cheese, Eggs, Heavy cream, Milk, Yogurt, Bacon, Sausage, Cured meats
Foods to Avoid
Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds. This is a zero carb diet playbook-animal foods only.
Dairy Considerations
Yes. This diet does allow cheese, as well as other dairy foods like milk and yogurt. You’re supposed to limit these foods, though, because of their effects on inflammation.
Potential Benefits of the Carnivore Diet
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.
Read also: The Carnivore Diet's Impact on Sleep
Reported Improvements
It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:
- Lower body mass index (BMI)
- More energy
- Better sleep
- More strength and endurance
- Improved memory and focus
Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating. One problem with this study was that the researchers didn’t know exactly what people ate. They also didn’t measure their nutrient levels or check their health. They based their results on survey answers alone. The authors say we need more research to better understand the carnivore diet.
Theoretical Benefits
- Weight Loss: By eliminating carbohydrates and focusing on protein and fats, the carnivore diet can promote satiety and reduce overall calorie intake, leading to weight loss. The carnivore diet meal plan works by eliminating all carbohydrates and forcing your body into a metabolic state called ketosis. This triggers several physiological changes. First, your insulin levels drop significantly which promotes fat burning and can lead to rapid initial weight loss. Additionally, by eating only animal products, you're consuming high-quality protein and natural fats that promote satiety.
- Reduced Inflammation: Some proponents claim that the carnivore diet reduces inflammation by eliminating potential trigger foods like grains, legumes, and processed foods. Inflammation can be exacerbated when carbohydrate-rich food groups are consumed. Having less inflammation through a carnivore diet plan may result in fewer aches and pains.
- Improved Mental Clarity and Energy: Some individuals report increased focus, energy, and mental clarity while on a carnivore meal plan. Studies have shown that ketones have neuroprotective properties and the brain actually prefers fats for energy over carbohydrates.
- Hormonal Balance: Healthy fats are responsible for optimal hormonal function, including testosterone, and diets that are high in healthy fats have been shown to improve testosterone levels.
Potential Risks and Side Effects
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Common Side Effects
- Nutrient Deficiencies: The diet’s restrictive nature can lead to deficiencies in essential nutrients like vitamin C, fiber, and folate. Fiber is only found in plants, and it contributes to healthy bowel movements and good gut bacteria.
- Digestive Issues: Some individuals may experience constipation due to the lack of fiber, while others may have diarrhea due to the high fat content. Many carnivore meal plan evangelists note that intestinal issues are resolved after beginning a carnivore diet plan. This may be true due to the elimination of typical inflammatory foods like sugar, lactose, or anything else your body may be sensitive too.
- Increased Cholesterol Levels: The high intake of saturated fat can raise LDL cholesterol levels, increasing the risk of heart disease. Eating only meat and dairy will almost certainly increase your intake of sodium and saturated fats.
- Kidney Issues: The high protein content can put a strain on the kidneys, especially for individuals with pre-existing kidney conditions.
- Not Sustainable: The carnivore diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in. “You’re going to want a sandwich. You’re going to want a piece of whole-grain bread. And you’re going to want to have some cereal, some fruit, or a salad,” she says.
Expert Opinions
While this diet can probably help you lose weight, it also can lead to nutrient deficiencies and is not sustainable, says Kathleen Zelman, MPH, a registered dietitian nutritionist. “You just can’t stay on it very long.”
Who Should Avoid the Carnivore Diet?
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.
Read also: Troubleshooting Carnivore Diet Diarrhea
Carnivore Diet on a Budget: Practical Tips
You're excited to start your journey on the carnivore diet and unlock a healthier, happier you. But as you start doing your research - or actually start executing the diet - you'll come to a realization. The carnivore diet is expensive! With that said, we see so many people wondering how to do carnivore diet on a budget. So - we're going to provide some of the best tips we've found for building a cheap carnivore meal plan. You can still reap the benefits of this elimination diet without breaking the bank. From choosing lower grades & cheaper cuts of meat to finding affordable snacks to keep on hand, like our meat chips - there are plenty of ways to keep yourself nourished without going over your grocery budget.
Understanding the Cost
The carnivore diet is certainly pricier than a typical Western diet, where you're buying inexpensive carbs and processed foods. You can expect to spend around $2,641 annually on the average American diet. On the flip side, some carnivore dieters report that their annual grocery bill exceeds $5k! With that said, you're still looking for ways to offset some of the cost of the carnivore diet. After all, what good is a healthy diet if you're constantly stressing over finances? Don't sweat. We're here to help. When done properly, carnivore really is a health investment. You should look at this diet the same way you look at a gym membership, therapy, or any other form of wellness.
Choosing Affordable Cuts of Meat
At first, you may want to put the best of the best in your body. After all, if you're going to take on this new diet you may as well do it right! But, constantly buying prime grades of grass-fed beef can quickly add up and become unsustainable. At a certain point, you'll need to be honest with yourself about what you can afford and start to look for a cheap carnivore meal plan. The most expensive cuts of meat include filet mignon, ribeye, new york strip, t-bone steak, flank steak, and rib roast. Moderately expensive cuts of meat include brisket, skirt steak, eye of round, tri-tip, London broil, and bottom round. Those who want a good balance of quality meat and cost-effectiveness can choose these cuts. But if you're purely interested in cost savings - while still adhering to the principles of the carnivore diet - you'll want to base the majority of your diet around the cheapest cuts of beef. Sure - these are much fattier and don't taste as good. But - food is primarily for function, not flavor. You can't afford to treat your tastebuds all the time. And, there are plenty of ways to keep things fresh with these cheap cuts of beef.
- Ground Beef: Ground meat-especially ground beef-is a go-to for keeping costs down on a carnivore diet. It’s generally cheaper per pound than other cuts and comes in various fat levels, giving you plenty of options to fit your needs. Higher-fat ground beef is often even more affordable than lean, and it’s ideal for carnivores looking to increase their fat intake. Buying ground beef in bulk and freezing it in meal-sized portions can save time and money, making it a great choice for those who meal prep. Plus, ground meat from different animals, like pork or lamb, can add variety and is sometimes cheaper than beef, allowing you to mix up your diet without added cost.
- Pork Shoulder and Chicken Thighs: Pork shoulder, for instance, is usually more affordable than beef and has plenty of fat to satisfy you. Chicken thighs and drumsticks offer good nutrition at a lower cost.
- Bone-In Cuts: Bone-in cuts of beef can be surprisingly tasty and juicy when cooked right - and they're usually much cheaper than their boneless counterparts.
Opting for Lower Grades of Meat
Similarly, you can look for lower grades of meat when shopping at the supermarket. The USDA has admitted that their grading system has little to do with the safety or quality of meat, and more so with taste/experience. There are three grades: select, choice, and prime. Prime cuts have more marbling - which means they're juicier and more flavorful. Select cuts are a bit tougher and blander - but far more affordable.
Incorporating Eggs, Canned Fish, and Organ Meats
The vast majority of your diet will consist of beef, chicken, and pork. But - these traditional meats aren't the only way to get by on the carnivore diet. Eggs, canned fish, and organ meats are all carnivore-friendly foods that help keep expenses down. Eggs are a nutrition powerhouse - packed with protein, healthy fats, vitamins, minerals, and essential amino acids. Canned fish is also great because it's usually cheaper than fresh options - plus you don't have to worry about it going bad in your fridge! Try sardines for omega-3 fatty acids or tuna for high-quality protein. Organ meats like liver and heart can provide an incredible nutrient boost to your carnivore diet on a budget. They contain vitamins A, B12, C, D & E as well as minerals like copper and iron. This is one of the most important carnivore dieting tips for budget-conscious carnivores.
- Organ Meats: Organ meats, or “offal,” are a nutrient powerhouse and are often much cheaper than muscle cuts. Liver, heart, kidney, and tongue contain lots of essential vitamins and minerals, making them a valuable addition to the carnivore diet. While they might be an acquired taste, learning to cook organ meats in tasty ways can elevate your nutrition without elevating your expenses.
Buying in Bulk
The more you buy at once, the cheaper each individual item ends up being! If possible, try to buy directly from local farmers/butchers (or online). You may even be able to find better deals this way since you won't have to pay for extra packaging and shipping costs. If you are in a rural area with farms nearby, you can even buy entire pigs, cows, or lambs at the local auction. You pay a lot at once - thousands of dollars a lot of the time. But that single purchase will last you a year or longer - and you can store it in a freezer so you don't have to worry about grocery store prices again.
Making Bone Broth
If you follow our advice and opt for bone-in varieties of meat, you can stretch your budget even further by using those bones to make your own bone broth! By adding bones to a carnivore diet plan you can get the most out of your carnivore meals. Adding bone broth to your cheap carnivore meal plan is relatively simple. All you need is some leftover bones from the carnivore diet meals you've been eating, some water, and maybe a few vegetables for added flavor.
- Making bone broth from scratch is a great way to save money and get a nutrient-dense carnivore staple without the additives you sometimes find in store-bought versions, which can also be pricey. Start with leftover bones from meals or pick up affordable soup bones or oxtail from the butcher. With just a pot of water and a bit of salt, you can simmer the bones into a rich, collagen-packed broth that’s full of minerals. Simmer beef bones in water (with a little sea salt) for several hours (or in a slow cooker overnight), and you’ll have a rich broth that’s perfect for sipping or using as a base in recipes. Bone broth is filling, nourishing, and a great way to get the most out of every part of the animal.
Preparing Carnivore-Friendly Snacks
Having budget-friendly carnivore snacks on hand can help you stick with the carnivore diet without putting too much of a strain on your wallet. This is easier said than done, though, as you may know.
- Meat Chips: These are the perfect snack for carnivores on a budget - they don't take up much room in your pantry/fridge and they provide all the protein and fat you need to stay energized with no carbs or additives. These delicious meat chips melt in your mouth - sort of like a "meat pastry". The tantalizing flavors we have in store for you will have you coming back for more time after time - just like the rest of our loyal customers. And with so many varieties on hand, you'll never get bored with this snack: ribeye chips, steak chips, lamb chips, beef chips, brisket chips, chicken chips, and even pork chips.
- Other Snack Ideas: Cheese sticks, hard-boiled eggs, salmon jerky, sardines, plain wings.
Shopping Strategies
- Look for Sales and Markdowns: Sales, discounts, and markdowns can be a budget carnivore’s best friend. Many stores mark down meat close to its “sell-by” date, allowing you to grab quality products at a reduced price.
- Join Wholesale Clubs: Wholesale clubs and local butchers often offer deals or memberships that provide additional savings.
- Buy Directly from Farms and Butchers: Buying directly from farms, local butchers, or farmers’ markets can often be more economical than purchasing at the grocery store, especially in larger quantities. Many farms offer bulk deals, like a quarter or half of a cow, that reduce the overall price per pound. Building a relationship with a local butcher can help you access bones, organs, and other lesser-known cuts at a discount. You can use these for things like bone broth or roasted bone marrow. Some butchers even set aside special deals for regular customers.
Cooking at Home
Restaurant meals, even carnivore-friendly ones, cost significantly more than home-cooked options. With rising food costs, eating out can be very expensive. Basic cooking methods like grilling, baking, air frying, and pan-frying work well for most meats, and playing around with seasonings and different techniques can keep things fresh and enjoyable.
Sample Carnivore Diet Menu
A typical carnivore diet menu might look like this:
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Carnivore Diet Recipes
Here are a few recipes based on the carnivore diet:
- Scrambled eggs with turkey: Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties: Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole: Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes
7-Day Carnivore Diet Meal Plan
Here is a sample 7-day Carnivore Diet meal plan.
Day 1
- Breakfast: 4 scrambled eggs cooked in beef tallow or butter - 3 slices of crispy bacon.
- Lunch: 300g pan-seared ribeye steak with salt - 1 boiled egg
- Dinner: 200g grilled salmon - 1 cup bone broth
- Snacks: Beef jerky - pork rinds
Day 2
- Breakfast: 3 hard-boiled eggs - 2 sausages
- Lunch: 250g roast chicken thighs - 50g chicken liver
- Dinner: 350g grilled lamb chops - 1 small portion of fatty beef bone marrow
- Snacks: 1 slice of cheddar cheese - canned sardines
Day 3
- Breakfast: 2 sunny-side-up eggs cooked in duck fat - 1 slice of pork belly
- Lunch: 300g grilled beef burger patties - 1 poached egg
- Dinner: 200g pan-fried cod - 1 cup bone broth
- Snacks: Pork cracklings - a handful of dried fish
Day 4
- Breakfast: 3 scrambled eggs with shredded cheese - 2 strips of bacon
- Lunch: 250g roasted duck breast - a serving of duck liver pâté
- Dinner: 350g slow-cooked beef brisket - 1 small piece of ox tail
- Snacks: A few slices of smoked salmon - cheese cube
Day 5
- Breakfast: Omelet with 4 eggs and melted cheese - 1 sausage
- Lunch: 300g grilled pork ribs - 1 cup of warm bone broth
- Dinner: 250g pan-seared scallops in butter - 200g roasted chicken wings
- Snacks: Hard-boiled eggs - a slice of cream cheese
Day 6
- Breakfast: 3 fried eggs cooked in lard - 2 pieces of fatty lamb sausage
- Lunch: 300g slow-roasted pork shoulder - a small portion of pork cracklings
- Dinner: 300g grilled salmon - 1 serving of beef liver
- Snacks: Gouda or Parmesan cheese - thin slices of prosciutto
Day 7
- Breakfast: 4 scrambled eggs cooked with beef fat - 3 slices of crispy bacon
- Lunch: 350g pan-fried steak (sirloin) - 1 cup of bone broth
- Dinner: 250g roasted turkey drumstick - 200g beef short ribs
- Snacks: Pork rinds - 1 slice of aged cheese