If you are looking for a carnivore diet shopping list, you probably have already heard from other carnivore dieters about the potential benefits of high-protein diets.
First, consult your physician and nutritionist to discuss if the carnivore diet plan is a good option for you. Most importantly, as with any restrictive diet, an animal-based diet has potential risks and health benefits.
What is a carnivore diet?
Before you check out our comprehensive carnivore diet food list and start meal planning, let’s define the carnivore diet. The carnivore diet is a strict regimen where you only consume animal foods while restricting all plant-based foods.
Why is the carnivore diet so restrictive?
While low-carb recipes have been popular in recent years (ex: paleo diet and keto diet), the carnivore diet takes protein intake to a whole new level. As a result, instead of striving for low-carb, your carnivore journey is aimed at ‘zero-carb’ eating habits.
While sustaining such a restrictive dietary regimen long term may be socially awkward, animal-based products deserve a closer look. Not only carnivore dieters have been reporting weight loss, muscle gain, healthy blood sugar levels, and higher energy levels, but also relief from autoimmune and digestive issues.
What can I eat on a carnivore diet?
While any diet should be adjusted for personal preferences, the carnivore diet shopping list focuses on a variety of meats. Furthermore, before going to the grocery store, print our Carnivore Diet Shopping List, and buy, for example:
- bone marrow for bone broth;
- organ meats (to make delicious pate);
- beef (steaks, ground, roast, etc.);
- whole chicken;
- chicken thighs;
- full-fat dairy products (ex: heavy cream);
- bacon (no sugar, low sodium);
- animal fats;
- pasture-raised eggs;
- fish (cod, salmon);
- pork belly;
- sardines;
- water (spring, carbonated);
- salt and pepper.
As you can see, it is a strict elimination diet that excludes all plant foods, vegetable oils, and processed foods.
We will explore the world of the carnivore diet experience as a unique eating plan that focuses on animal-based foods. To equip you with knowledge before you consider a carnivore journey, we will examine the ultimate carnivore diet food list that will fuel your body for optimal health and performance.
From essential meats to top seafood options and healthy fats, we will cover everything you need to know to thrive on this meat-centric diet. So, if you’re ready to revolutionize your approach to eating, keep reading to discover the key foods to incorporate – and the ones to avoid – on the carnivore diet.
Types of Carnivore Diet and Carnivore Diet Shopping List
Are you looking for a carnivore diet shopping list? First, pick the type of carnivore diet that suits your needs.
In essence, there are 3 primary types of carnivore diet, each with its own level of strictness and carnivore diet shopping list. While the Ketovore diet could be considered a transition from keto to the Standard Carnivore diet, the Hardcore Carnivore Diet is the most restrictive of all 3.
1. Keto-Carnivore Diet or Ketovore: a less restrictive more balanced diet that allows high-fat animal products and non-starchy vegetables and leafy greens and aims to maintain a state of ketosis, similar to the ketogenic diet. Also, a Ketovore diet may be a way to transition from Keto to Carnivore gradually and without experiencing some side effects such as constipation (or diarrhea).
As an illustration, some vegetables with the lowest amount of carbohydrates include:
- lettuce
- kale
- mushrooms
- zucchini
- cauliflower
- garlic
PRINT KETOVORE DIET SHOPPING LIST
2. Standard Carnivore Diet: This is the most common form, focusing on all types of meat, seafood, and animal products like eggs, full-fat dairy, and hard cheeses.
Each type of carnivore diet has its own set of guidelines regarding what foods to eat and avoid. It’s important to consider personal health goals and consult with a healthcare provider before starting any new dietary regimen.
PRINT STANDARD CARNIVORE DIET SHOPPING LIST
3. Hardcore Carnivore Diet: also known as the strict version or B.B.B.E (beef, bacon, butter, eggs), this diet is limited to only meat, eggs, and animal fats (NO dairy).
PRINT HARDCORE CARNIVORE DIET SHOPPING LIST
What are the benefits of a carnivore diet?
The carnivore diet, which focuses almost exclusively on meat and other animal products, is reported to have several potential benefits. Here are some of the key advantages that proponents (Dr. Shawn Baker, MD) of the diet suggest:
- Weight Loss: Many individuals report significant weight loss by following a carnivore diet due to its high protein and low carbohydrate content.
- Reduced Inflammation: The diet may help reduce inflammation which is linked to many chronic diseases.
- Increased Testosterone Levels: Some claim that the carnivore diet can increase testosterone levels
- Simplicity: The diet is straightforward and eliminates the need for complex meal planning and calorie counting.
- Mental Health Support: There are anecdotal reports of improved mental health and mood among those who follow the diet.
- Potential Reversal of Diabetes: Some individuals have experienced a reversal of diabetes symptoms by adhering to a carnivore diet.
- Normalized Blood Pressure: Reports suggest that following a carnivore diet can lead to normalized blood pressure levels.
- Improved Digestive Symptoms: A reduction in digestive symptoms has been noted by some individuals on the carnivore diet.
- Enhanced Skin Health: Improved skin health is another significant benefit associated with this diet.
Importantly, while these health outcomes are reported by some, the carnivore diet is also associated with significant drawbacks. Consequently, it may not be suitable for everyone.
With this in mind, it’s highly recommended to consult with a healthcare provider or a registered dietitian before starting any new diet, especially one as restrictive as the carnivore diet. Additionally, the long-term effects of such a diet are not well-studied, and it may not provide all the necessary nutrients required for overall health.
Essential Meats for the Carnivore Diet
Important to realize, that fresh ruminant meat (such as grass-fed beef) is the cornerstone of the carnivore diet. Significantly, ruminant animals have a unique digestive system consisting of multiple stomachs.
Consequently, they can efficiently break down and digest plants inside the special stomach called Rumen as a result of a complex microbial process. To clarify, examples of ruminant animals include:
- cows
- sheep
- goats
- moose
- deer
- bison
- llama
There are more than 150 species of ruminants in the world for your Trivia contest, including:
- Addax
- Antelope
- Blackbuck
- Bontebok
- Gazelle
- Giraffe
- Goa
- Musk deer
- Pronghorn
- Pukuk
- Saiga
- Topi
- Waterbuck
- Yak
These protein-packed options are not only delicious but also provide the nutrients your body needs to thrive. With a focus on high-quality grass-fed meat cuts of beef, pork, and poultry, you can ensure that you are getting the necessary amino acids and vitamins for optimal health.
So, what are the best fatty cuts of meat for a carnivore zero-carb diet? According to experts, your main vital nutrients 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 on a meat-only diet, meats with more fat content are preferred so your body can use those fats as a source of energy. Incorporating fresh meat into your meal plan will help you stay satisfied and energized throughout the day.
Top Seafood Options to Include on a Carnivore Diet
When it comes to the food groups, seafood is an important part of the carnivore diet. Not only is seafood rich in protein, but it also provides essential nutrients such as omega-3 fatty acids that are crucial for heart health and overall well-being.
As it is boring to stay on the ‘only-meat‘ diet, seafood is an essential part of the carnivore food pyramid. Some top seafood choices to consider incorporating into your carnivore meal plan include:
- sardines
- caviar
- sashimi
- cod
- red snapper
- salmon (wild-caught)
- tuna
- lobster
- shrimp.
Most importantly, pick wild-caught fish and seafood on high-protein diets. Also, stay with smaller fish to avoid heavy metals (mercury) and chemicals that can accumulate in bigger fish, such as tuna or king salmon.
For example, the best choice for your health and valet is a can of budget-priced wild-caught, no-salt sardines in spring water from Trader Joe’s.
These options are delicious and packed with vitamins and minerals that can support your body’s nutritional needs. By including seafood in your diet, you can diversify your protein sources and reap the benefits of a well-rounded carnivore eating plan.
Now that you’ve explored the top seafood options to include in your carnivore diet, let’s take a look at the healthy fats that can enhance your nutrition and support your body’s functions.
Healthy Fats to Incorporate for Optimal Nutrition
The healthy fats are a crucial part of the carnivore diet and provide support for your body’s functions. Incorporating sources of healthy fats such as grass-fed butter, tallow, and lard can provide essential nutrients like omega-3 fatty acids and vitamin E. As a result, they are contributing to optimal health and overall well-being on the carnivore diet.
These fats are not only delicious to use in carnivore recipes but also play a vital role in promoting brain function, hormone production, and satiety. By including these healthy fats in your meal plan, you can ensure that your body is getting the necessary nutrients it needs to thrive.
As you focus on incorporating healthy fats into your carnivore diet, it’s also important to be mindful of the foods to avoid that may hinder your progress.
Foods to Avoid on the Carnivore Diet
While following a carnivore diet, it’s best to steer clear of processed foods, high-carb foods, grains, legumes, and anything containing artificial additives or sweeteners. Even when you are buying bacon at your local grocery store, pay attention to the ingredients.
You will be surprised to find a list of hard-to-pronounce ingredients as well as added sugar in almost all packages of bacon. Sugar has been linked to chronic disease by numerous studies and you should avoid it as part of your calorie intake on the carnivore meal plan.
These items can disrupt your body’s ability to effectively digest and absorb nutrients, causing digestive issues and impacting your overall health and well-being on the carnivore diet.
In summary, here are the foods to avoid on a carnivore diet:
- fruit (including berries, apples, peaches, oranges, mango, etc)
- vegetables (tomatoes, sweet peppers, broccoli, mushrooms, onions)
- high-lactose uncultured dairy (soft cheeses, milk, half-and-half)
- legumes (beans, peas, lentils)
- grains (quinoa, wheat, oatmeal, etc)
- nuts and seeds (walnuts, almonds, sunflower seeds)
- all processed foods (with additives, sugars, preservatives, artificial sweeteners, colors, etc)
- alcohol (beer, wine, hard liquor)
- sugars (white sugar, brown sugar, honey, maple syrup, etc)
In general, does eating animal meat seem very restrictive? As a result, could a carnivore diet cause potential nutrient deficiencies? Let’s explore the pros and cons of a carnivore diet.
Carnivore Diet Pros and Cons
Some of the main PROS reported by carnivore dieters include:
- the simplicity of meal plans
- weight loss
- increased energy levels
- elimination of certain allergies and health issues
As with any restrictive diet, carefully examine the CONS of the Carnivore Diet:
- lack of essential vitamins and other nutrient deficiencies;
- limited food choices (hard to eat out, travel);
- long-term health concerns.
Carnivore Diet Simple Meal Plan
Many famous people have tried the carnivore diet thus bringing it into the sphere of public discussion. For example, a well-known podcaster Joe Rogan has experimented with the carnivore diet, including the ‘World Carnivore Month Challenge’.
Furthermore, he shared his experience with his audience and emphasized that humans are primarily designed to eat meat, not plants based on our stomachs.
As an illustration, here are some highlights of Joe Rogan’s carnivore diet meal plan:
- Joe only eats 2 meals a day;
- Joe Rogan’s carnivore meal plan includes only animal products: meat, fish, eggs, and dairy;
- He loves a variety of wild game meats (deer, wild boar, moose) including his favorite – elk.
To clarify, the reasoning behind consuming only the meat of grass-fed wild ruminant animals is that they live a healthier more challenging lifestyle (with a variety of wild plants and fleeing predators) than domesticated farm animals (with a limited variety of plants and lazier days spent grazing).
HARDCORE CARNIVORE DIET SHOPPING LIST PDF
Here is an example of a Carnivore Diet Meal Plan for a Week inspired by Joe Rogan (with two meals a day):
Monday
Meal 1: Scrambled eggs cooked in butter or ghee with bacon strips
Meal 2: Grilled ribeye steak with salt and pepper
Tuesday
Meal 1: Beef liver cooked in bacon fat leftovers from the previous day
Meal 2: Pork chops seasoned with salt and pepper
Wednesday
Meal 1: Homemade sausage cooked in ghee
Meal 2: Grilled lamb chops
Thursday
Meal 1: Bacon with eggs
Meal 2: Ground beef cooked in tallow
Thursday
Meal 1: Ground turkey with scrambled eggs
Meal 2: Beef tenderloin grilled or pan-fried
Friday
Meal 1: Cooked pork belly slices cooked
Meal 2: Wild-caught Alaskan sockeye salmon
Saturday
Meal 1: Ground bison patties with egg
Meal 2: Prime rib roast with au jus
Sunday
Meal 1: Duck breast cooked in its own fat
Meal 2: Venison steak with a side of bone marrow
Certainly, there are different ways to stay well-fed on the carnivore diet. Most importantly, this diet doesn’t limit your food intake so there is no calorie counting, limiting portions, etc. Amazingly, you won’t go hungry between meals as a ‘meat only’ diet is a convenient way to provide plenty of protein for your body.
To emphasize, by being selective about the foods you consume and avoiding those that don’t align with the principles of the carnivore diet, you can maximize the benefits of these dietary preferences and provide your body with essential nutrients.
Also, stay focused on whole, nutrient-dense animal products and healthy fats to fuel your body optimally and ensure you’re on track to reaching your health and wellness goals. As a result, you can set yourself up for success on the carnivore diet and experience the numerous benefits it has to offer.
Standard Carnivore Diet Shopping list – FREE PDF DOWNLOAD
Summary
In conclusion, the carnivore diet shopping list outlined in this article provides a comprehensive guide to help you thrive on this unique eating plan. Certainly, by incorporating essential meats, top seafood options, and healthy fats while avoiding certain foods, you can take control of your health and performance.
Remember, informed choices about the foods you consume can make a significant impact on your well-being. So, challenge yourself to embrace the carnivore diet and see the positive changes it can bring to your life.
As you embark on this journey, keep in mind that what you eat truly matters. “You are what you eat”, so choose wisely and thrive on the carnivore diet.
