What is the carnivore diet pdf?

At first glance, the carnivore diet might look like the keto or paleolithic diet, where carbohydrates are limited, but the difference is that they are not completely excluded. The logic behind the diet is that our ancestors were healthy and active while eating high-protein, high-fat foods.

What does a carnivore meal plan look like?

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese.

What is the 100 carnivore diet?

Unlike keto, which limits carbs to a certain number per day, the carnivore diet aims for zero carbs per day. You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds.

What is the 80 20 rule for carnivore diet?

Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.

How long does it take to start feeling good on the carnivore diet?

Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.

What is a carnivore menu?

The carnivore diet, created by Dr. Shawn Baker, revolves around animal products — especially meat, eggs and a little dairy — as its only component. Following the carnivore diet means no vegetables, grains or any plant-based foods.

What did Joe Rogan eat on his carnivore diet?

Joe Rogan's daily intake, while on the Carnivore Diet, primarily consisted of meat. He often mentioned consuming elk, bison, and other game meats, along with more traditional meats like beef. Organ meats, particularly liver, were also a part of his diet.

What to expect the first week of a carnivore diet?

Adherents to the carnivore diet may report variable energy levels as their bodies transition into ketosis, a state where ketones become the primary energy source. This shift can lead to an initial phase of fatigue and headache, attributable to the body adapting to the absence of carbohydrates.

How much weight can you lose in 30 days on a carnivore diet?

metabolic rate, activity level, caloric intake, response to dietary changes, adherence to the diet, hormonal performance, and water retention are different. But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on.

What is the entry level carnivore diet?

Your main calorie source should come from fatty cuts of grass-fed meat like NY strip steak, porterhouse, ribeye, 80/20 ground beef, t-bone, bacon, pork chops, and flank steak. Since you're restricting carbohydrates, meats with more fat content are preferred so your body can use those fats as a source of energy.

What is the Stage 1 carnivore diet?

On a tier 1 Carnivore diet, you might start with the low toxicity plants and add in moderate toxicity foods to see how you tolerate them. Many people will do best with NO plants for some amount of time, however. When all plants are eliminated, we move to a Tier 2 carnivore diet.

Carnivore Diet Food List (Printable PDF) (2024)

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Download our Carnivore Diet Food List and start your ultra-low carb journey today! This PDFlist is easy to open and use on any device. It’s printable, so if you prefer having a paper to stick on the fridge or fold up in your wallet, you can print it out at home too. These are the foods to eat on a carnivore diet, stick to these and you’ll have success!

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Table of Contents (click to view)

What is Allowed on a Carnivore Diet?

A carnivorous diet revolves exclusively around animal foods and excludes all other fibrous plant foods.

Want to know exactly what to eat on a carnivore diet?

Meat: ruminant animals (beef, lamb/mutton, bison, etc), poultry (chicken, turkey, etc), pork, organ meats
Fish & seafood: freshwater or ocean fish (trout, sea bass, salmon, sardines, etc), shellfish (clams, oysters, muscles, etc)
Other animal foods: eggs, bone broth, bone marrow
Animal fat: butter, tallow, lard, suet
Dairy foods: raw milk, soft and aged cheese, homemade raw milk yogurt, kefir
Salt: unprocessed, mineral-rich types of gourmet salt
Water

Take a look How to Cook Meat on a Carnivore Diet and learn all the cooking techniques!

If you need help with your plan, use my carnivore diet meal plan to get started. I also have many carnivore diet meal prep tips you can try.

Are you craving easy and delicious carnivore recipes? Check out my Carnivore Cookbook for simple and straightforward recipes you’ll love!

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The Carnivore Cookbook: Zero Carb Recipes

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What Spices Can I Use on the Carnivore Diet?

A strict carnivore cooking style does not use herbs and spices. For this approach, salt is used for electrolytes and suffices for seasoning. Surprisingly, most people are satisfied with this and achieve positive carnivore diet results.

The decision to use or not use spices will depend on your context, goals, and individual tolerance to specific foods.

Adding in select plant foods technically puts you in the category of “keto carnivore” or “carnivore keto” which is perfectly acceptable if it works for you. People often settle into this style after being strict meat-only for a while. Many find long-term success with foods acceptable on a low oxalate diet.

I recommend the keto carnivore recipes in our collection of carnivore diet recipes.

If you do want to experiment with certain spices, know which are the best and worst herbs and spices. Start with the recommended culinary herbs and test them for yourself when you are ready.

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What Snacks Can I Eat on Carnivore Diet?

For your long-term health, it’s best to eat solid meals and eliminate the snacking habit altogether. This is particularly true if your main goal is fat loss, auto-immune recovery, or improving your general healthy daily routine.

That being said, you might find yourself hungry but not able to have a complete meal. In these times, grab a carnivore approved snack to tide you over until later.

Many of these foods are also shelf-stable and good to stock up on as carnivore keto emergency foods.

Pemmican
Liver chips
Carnivore bone broth
Pickled eggs
Mini meat pies
Beef jerky and meat sticks
Liverwurst
Canned fish
Pork rinds

Printable Carnivore Diet Food List

Download this printable carnivore diet food list PDF to stay on track and simplify your shopping experience.

Our printable Carnivore Diet Food List includes:

Carnivore Diet Food List
Step by step directions on how to start sourcing from local producers in person
A collection of top-rated online retailers for quality animal foods

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In addition to the easy to read carnivore grocery list, we share a brief tutorial with 3 simple steps to help you connect with farmers and food suppliers in person.

Buying direct from the producers themselves saves you money and fosters valuable relationships within your local community.

For your shopping convenience, we also include a list of top rated websites where you can order animal foods online.

Specialty cuts, organ meats, and bones may be a little difficult to find at a store, depending on where you live. So in these cases, ordering online may be a good option.

The Carnivore Diet Macro Food Chart is another free printable we have for you. It compliments the shopping list, so you have the full macro profile for the most popular carnivore-friendly ingredients!

I think you’ll also enjoy these printable carnivore diet meal planning sheets!

Do you need meal ideas? Try these 30 Easy Carnivore Diet Meal Ideas.

I also have a page of 70+ carnivore diet resources you can use!

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Do You Have to Eat Organ Meat?

Organ meat is not required. Although, with so many benefits of organ meat, many people on a carnivorous diet choose to eat them and find ways to cook organ meat recipes that are actually worth enjoying.

If you’re just getting started with organ meats, I recommend The Carnivore Cookbook. Both are excellent recipe collections focused on animal-based nutrition.

Having the foresight to plan out your menu a week or month ahead of time is a huge time saver. It cuts out the last-minute stress of scrambling for ingredients and trying to pull a meal together. Being prepared makes it easier to change your daily habits and succeed long-term.

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Zero Carb Carnivore Diet

An animal-sourced foods diet is often a zero carb diet. All fruits, vegetables, grains, starches, nuts, seeds, legumes, and sugars are avoided.

Traditionally, a keto diet is low-carb. The daily limit is usually set as 50 grams total carb or 30 grams net carb. To achieve a ketotic state and make the metabolic switch away from glucose, fat must be the fuel source. This fat can come from your body or your plate.

If you follow a zero carb carnivore diet, you will also be in the state of ketosis and want to use fat for energy. For this reason, fatty animal foods are essential.

You are encouraged to eat both animal protein and fat liberally. The goal in doing so is to reach satiety. Both are important macros for your health and wellbeing.

If you’re ever worried that you’ll get bored on this kind of diet, try our Carnivore Diet Challenge! The fun and creative tasks will help you fall in love with an animal-based lifestyle so you can enjoy this WOE long-term.

Adding in occasional carnivore diet dessert recipes can also mix things up a bit and keep you on track.

Zero Carb Food List

Various foods and drinks are allowed on a zero-carb diet. This is a strict carnivorous cooking style and limits all sauces, herbs, spices, and condiments. Dairy foods and honey are also omitted.

All animal fat and muscle meats are zero carb foods. Some organ meats have ultra-low carbohydrate levels and are usually considered as zero-carb foods since the amounts are so negligible.

All of the meat and fat options included in our carnivore diet food list are zero carb food options.

I hope this shopping guide makes your carnivore journey simple and easy! That’s our goal in all that we do.

We’re here to cut through the confusion and present a no-nonsense approach to the carnivore diet and lifestyle.

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Carnivore Diet and Honey

We’ve got over the zero-carb approach. But there’s nothing inherently wrong with carbohydrate. Although, it is not an essential nutrient, carbs can be useful in specific situations.

Honey is a favorite animal-sourced carbohydrate. It’s widely available, generally affordable, nutrient-dense, and easily digestible. (1)

A high-quality raw honey can have a place in a diet of pure animal foods.

Learn more about using carbs on a carnivore diet and how to add in honey appropriately in our video, Carnivore, Animal-Based Diet & Carbs?

Raw Milk on a Carnivore Diet

Animal sourced carbs can also come from raw milk and dairy foods.

We find raw dairy a useful tool to build muscle and gain weight on carnivore.

Raw dairy is also useful for recovering vegans and vegetarians. Many ex-vegan testimonials illustrate the health-promoting, gut-healing benefits of raw milk also.

Raw milk is specified over pasteurized milk.

If this is a new topic for you I recommend listening to this short clip from our podcast with Sally Fallon Morell, president of the Weston A. Price Foundation called Is Raw Milk Bad? This segment explains how big industry ruined dairy and the misconceptions around fresh raw milk.

Realmilk.com is a great resource for learning about the safety and health benefits of raw milk. There is also a searchable database of farmers that sell raw milk around the world.

This post was originally published on May 7, 2019 and republished on Oct 14, 2020 with updated information and images.