Milly Gaines
The carnivore keto diet is an ultra-low-carb, high-fat, and protein-rich eating plan that focuses exclusively on animal-based foods, eliminating all plant-based products. On this diet, you can eat a variety of meats, including beef, pork, lamb, poultry, and game meats, as well as fatty fish like salmon and trout. Eggs are also a staple, providing a convenient and versatile source of protein. High-fat dairy products like butter, heavy cream, and hard cheeses are allowed, but milk and soft cheeses are typically avoided due to their higher lactose content. Organ meats, such as liver and bone marrow, are encouraged for their nutrient density, and seafood like shrimp, crab, and mussels can be included for added variety. The key is to prioritize animal-based fats and proteins while strictly avoiding carbohydrates from plant sources, making it a highly restrictive yet straightforward dietary approach.
| Characteristics | Values |
|---|---|
| Primary Foods | Meat (beef, pork, lamb, poultry), Fish, Seafood, Eggs |
| Allowed Fats | Animal fats (tallow, lard, butter, ghee), Fat from meat |
| Dairy (Limited) | Hard cheeses (low-lactose), Butter, Heavy cream (in small amounts) |
| Beverages | Water, Bone broth, Unsweetened tea/coffee (no milk alternatives) |
| Seasonings | Salt, Pepper, Herbs, Spices (no sugar or carb-based additives) |
| Excluded Foods | All plant-based foods (vegetables, fruits, nuts, seeds, grains, legumes) |
| Sweeteners | None (no artificial or natural sweeteners) |
| Processed Meats | Allowed (bacon, sausage, deli meats) but check for added carbs/fillers |
| Condiments | Mustard (no sugar), Mayonnaise (egg/oil-based, no additives) |
| Macros Focus | High fat, Moderate protein, Zero carbs |
| Supplements | Electrolytes (sodium, potassium, magnesium), Optional vitamin D/K2 |
| Alcohol | Not recommended, but hard liquor (e.g., vodka, whiskey) in moderation |
| Fiber Sources | None (fiber is excluded as it comes from plants) |
| Meal Frequency | Flexible (intermittent fasting or regular meals based on preference) |
| Goal | Ketosis through animal-based foods only, eliminating plant-based carbs |
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What You'll Learn
- Meats: Beef, pork, lamb, chicken, turkey, venison, bison, organ meats like liver
- Seafood: Fish (salmon, tuna), shellfish (shrimp, crab), squid, mussels, clams, oysters
- Eggs: Whole eggs, including yolks and whites, from pasture-raised chickens or ducks
- Dairy (optional): Hard cheeses, butter, heavy cream, ghee, if tolerated (some avoid dairy)
- Fats: Tallow, lard, bacon grease, olive oil, avocado oil, MCT oil for cooking
Meats: Beef, pork, lamb, chicken, turkey, venison, bison, organ meats like liver
On a carnivore keto diet, meats are the cornerstone of your nutrition, providing essential proteins and fats while keeping carbohydrates at a minimum. Beef is a staple, offering a rich source of high-quality protein, iron, and B vitamins. Opt for cuts like ribeye, sirloin, or ground beef, and don't shy away from fattier options like 80/20 ground beef to maintain ketosis. Pork is another versatile choice, with cuts like pork chops, tenderloin, and bacon (ensure it’s sugar-free) being excellent additions. Pork is high in thiamine and zinc, supporting energy metabolism and immune function. Lamb is a flavorful option, rich in conjugated linoleic acid (CLA), which has potential health benefits like reducing inflammation. Try lamb chops or ground lamb for variety.
Chicken and turkey are leaner protein sources, ideal for those who prefer lower-fat options. Chicken thighs and turkey legs are fattier than breasts, making them better suited for keto. These poultry meats are high in niacin and selenium, supporting brain health and thyroid function. For a more exotic twist, venison and bison are excellent choices. Both are lean yet packed with nutrients like iron and vitamin B12. Venison, in particular, has a unique flavor and is lower in calories compared to traditional meats, making it a great option for those mindful of caloric intake.
Incorporating organ meats like liver into your diet is highly recommended. Liver, often referred to as nature’s multivitamin, is incredibly nutrient-dense, providing vitamin A, copper, and folate. Beef liver is the most common, but chicken or pork liver can also be used. Organ meats can be prepared in various ways, such as pan-seared, pâté, or mixed with ground meat to enhance flavor and nutrition. These meats not only diversify your diet but also ensure you’re getting a wide range of essential nutrients while staying within the carnivore keto framework.
When preparing these meats, focus on simple cooking methods like grilling, roasting, or pan-searing to preserve their natural flavors and nutrients. Seasoning with salt, pepper, and keto-friendly spices like garlic powder or paprika can enhance taste without adding carbs. Remember, the goal is to consume these meats in their most natural form, avoiding processed or breaded options. By prioritizing a variety of meats, you can maintain a balanced and sustainable carnivore keto diet that supports your health and dietary goals.
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Seafood: Fish (salmon, tuna), shellfish (shrimp, crab), squid, mussels, clams, oysters
Seafood is a cornerstone of the carnivore keto diet, offering a rich array of nutrients while keeping carbohydrates minimal. Fish, particularly fatty varieties like salmon and tuna, are excellent choices due to their high protein and healthy fat content. Salmon, for instance, is packed with omega-3 fatty acids, which support heart health and reduce inflammation. Tuna, whether fresh or canned (in oil or water), is another versatile option that can be grilled, seared, or enjoyed raw as sashimi. Both fish are naturally carb-free, making them perfect for maintaining ketosis while providing essential nutrients like vitamin D and selenium.
Shellfish such as shrimp, crab, mussels, clams, and oysters are equally valuable on a carnivore keto diet. Shrimp and crab are lean protein sources with virtually no carbs, making them ideal for those focusing on weight loss or muscle maintenance. Mussels and clams, on the other hand, are slightly higher in fat and provide additional nutrients like iron and vitamin B12. Oysters are a standout choice, as they are not only carb-free but also one of the best dietary sources of zinc, which is crucial for immune function and wound healing. Shellfish can be steamed, boiled, grilled, or sautéed in butter or animal fats to enhance flavor while staying within diet guidelines.
Squid is another seafood option that fits seamlessly into the carnivore keto diet. Low in carbs and high in protein, squid is also a good source of vitamins B12 and B6, as well as minerals like copper and phosphorus. It can be prepared in various ways, such as grilled calamari or stir-fried in tallow or lard. Its mild flavor makes it a versatile ingredient that pairs well with keto-friendly seasonings like garlic, lemon, or herbs.
When incorporating seafood into your carnivore keto diet, focus on freshness and quality. Opt for wild-caught fish and shellfish whenever possible, as they tend to have a better nutrient profile compared to farmed varieties. Additionally, avoid breading or batter, as these add unwanted carbs. Instead, cook seafood with natural fats like butter, ghee, or animal tallow to keep it aligned with the diet’s principles. Seafood not only diversifies your meal options but also ensures you’re getting a wide range of nutrients essential for overall health while staying in ketosis.
Lastly, don’t overlook the convenience of seafood in meal planning. Canned fish like tuna or salmon, smoked salmon, and pre-cooked shrimp are excellent options for quick, on-the-go meals. Incorporating a variety of seafood into your diet ensures you’re maximizing nutrient intake while adhering to the strict carb limits of the carnivore keto lifestyle. Whether you’re grilling a salmon fillet, steaming mussels, or enjoying a plate of oysters, seafood provides both culinary satisfaction and nutritional benefits.
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Eggs: Whole eggs, including yolks and whites, from pasture-raised chickens or ducks
Eggs are a cornerstone of the carnivore keto diet, offering a nutrient-dense, versatile, and convenient food source. When following this diet, it’s essential to prioritize whole eggs, including both the yolks and whites, from pasture-raised chickens or ducks. Pasture-raised eggs are superior because the hens or ducks are allowed to roam freely, feeding on a natural diet of insects, grasses, and seeds. This results in eggs with higher levels of omega-3 fatty acids, vitamins A, D, and E, and a richer flavor compared to conventionally raised eggs. These nutrients align perfectly with the carnivore keto principles of consuming high-quality, nutrient-dense animal products.
Whole eggs are a complete protein source, providing all nine essential amino acids necessary for muscle repair, immune function, and overall health. The egg yolks, in particular, are nutritional powerhouses, containing choline (vital for brain health), fat-soluble vitamins, and healthy fats that support ketosis. On a carnivore keto diet, the goal is to maintain a state of ketosis by consuming high-fat, moderate-protein, and low-carb foods. Eggs fit this profile perfectly, with one large egg containing about 6 grams of protein and 5 grams of fat, primarily in the yolk. The whites, while lower in fat, contribute additional protein and are free of carbohydrates, making them an ideal component of this diet.
Incorporating pasture-raised eggs into your carnivore keto meals is straightforward and versatile. They can be prepared in various ways, such as fried, boiled, scrambled, or as an omelet, using animal fats like butter or tallow for cooking. For example, a simple meal could consist of fried eggs cooked in butter, paired with a side of bacon or sausage. Alternatively, hard-boiled eggs make an excellent portable snack, ensuring you stay satiated and energized throughout the day. The key is to avoid adding carbohydrates or plant-based oils, sticking strictly to animal-derived ingredients.
For those concerned about dietary cholesterol, it’s important to note that the cholesterol in egg yolks does not negatively impact blood cholesterol levels for most people. In fact, the nutrients in whole eggs support heart health by promoting healthy lipid profiles and reducing inflammation. On a carnivore keto diet, eggs are not just a food but a vital component that ensures you meet your nutritional needs while adhering to the diet’s strict guidelines.
Finally, when sourcing pasture-raised eggs, look for certifications or local farmers who prioritize ethical and sustainable practices. This ensures the eggs are of the highest quality and align with the principles of the carnivore keto diet. By making whole eggs a staple in your diet, you’ll benefit from their nutritional density, versatility, and ability to support ketosis and overall health. Whether as a main dish or a snack, eggs from pasture-raised chickens or ducks are an indispensable part of a successful carnivore keto lifestyle.
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Dairy (optional): Hard cheeses, butter, heavy cream, ghee, if tolerated (some avoid dairy)
On a carnivore keto diet, dairy is considered optional, and its inclusion depends on individual tolerance and preferences. For those who choose to incorporate dairy, it’s important to focus on high-fat, low-carb options that align with the diet’s principles. Hard cheeses, such as cheddar, Swiss, Parmesan, and Gouda, are excellent choices because they are low in lactose and high in fat, making them suitable for most people following this diet. These cheeses can be consumed in moderation as snacks or added to meals for extra flavor and satiety. Always opt for full-fat, unprocessed varieties to ensure they fit within the carnivore keto framework.
Butter is another staple in the dairy category for carnivore keto dieters. It is nearly 100% fat with minimal protein and virtually no carbs, making it an ideal addition to meals. Use grass-fed butter whenever possible, as it contains higher levels of conjugated linoleic acid (CLA) and other beneficial nutrients. Butter can be used for cooking, spreading on meat, or even melted over steaks and vegetables (if tolerated). Its rich flavor enhances the taste of dishes while keeping the diet macronutrient-friendly.
Heavy cream is a versatile dairy option for those on a carnivore keto diet, provided they tolerate it well. It is high in fat and low in carbs, making it perfect for adding richness to coffee or tea, or as a base for sauces and soups. Some dieters also use it to create low-carb desserts or fat bombs, though these should be consumed sparingly to avoid excess calories. When choosing heavy cream, opt for the highest fat content available and avoid products with added sugars or thickeners.
Ghee, or clarified butter, is a dairy product that many carnivore keto dieters prefer due to its lactose-free nature. The process of making ghee removes milk solids, making it suitable for those who are sensitive to lactose or dairy proteins. Ghee has a high smoke point, making it ideal for high-heat cooking, such as searing meats or frying eggs. Its rich, nutty flavor also adds depth to dishes without the risk of burning, as is common with regular butter. Incorporating ghee into the diet can provide healthy fats while adhering to the strict carnivore keto guidelines.
While dairy can be a valuable addition to a carnivore keto diet, it’s essential to monitor how your body responds. Some individuals may experience digestive issues, inflammation, or stalls in weight loss when consuming dairy, even if it’s low in carbs. If you suspect dairy intolerance, consider eliminating it entirely and observing the effects. For those who tolerate it well, dairy can provide variety, flavor, and additional fat sources, making the diet more sustainable and enjoyable. Always prioritize listening to your body and adjusting your food choices accordingly.
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Fats: Tallow, lard, bacon grease, olive oil, avocado oil, MCT oil for cooking
On a carnivore keto diet, fats play a crucial role in providing energy, satiety, and flavor. Among the fats you can incorporate, tallow, lard, and bacon grease are animal-derived options that align perfectly with the carnivore philosophy. Tallow, rendered from beef fat, is rich in saturated fats and has a high smoke point, making it ideal for high-heat cooking like searing steaks or frying eggs. Lard, derived from pork fat, offers a slightly milder flavor and is excellent for sautéing vegetables (if you include them) or cooking ground meats. Bacon grease, a byproduct of cooking bacon, adds a smoky flavor to dishes and can be used to fry eggs, cook burgers, or even drizzle over meats for added richness. These animal fats are not only flavorful but also provide essential nutrients like fat-soluble vitamins (A, D, E, and K) that are naturally present in animal products.
In addition to animal fats, olive oil and avocado oil are plant-based fats that some carnivore keto dieters include for variety. While purists may avoid them due to their plant origin, others find them acceptable in moderation. Olive oil, particularly extra virgin olive oil, is rich in monounsaturated fats and antioxidants, making it a healthy choice for low-heat cooking or drizzling over salads (if you include non-starchy greens). Avocado oil, with its high smoke point and neutral flavor, is versatile for cooking, grilling, or making keto-friendly dressings. Both oils provide a different fatty acid profile compared to animal fats, offering a balance of saturated and unsaturated fats.
MCT oil is another fat source that can be beneficial on a carnivore keto diet, though it is derived from coconuts. MCT oil is unique because it contains medium-chain triglycerides, which are quickly absorbed and converted into ketones, providing an immediate energy source. It’s often used in coffee or smoothies (if you include them) but can also be added to meals for an extra boost of healthy fats. However, it’s important to start with small amounts, as excessive consumption can cause digestive discomfort.
When cooking on a carnivore keto diet, the choice of fat depends on the cooking method and desired flavor. For high-heat cooking, tallow, lard, and avocado oil are excellent choices due to their high smoke points. Olive oil is best reserved for low-heat cooking or as a finishing oil. Bacon grease adds a distinct flavor that pairs well with meats and eggs. Incorporating a variety of these fats ensures you get a diverse nutrient profile while keeping meals exciting and satisfying.
Lastly, it’s essential to prioritize quality when selecting fats. Opt for grass-fed tallow, pasture-raised lard, and high-quality olive or avocado oils to maximize nutritional benefits. While the carnivore keto diet is fat-focused, the source and type of fat matter for both health and flavor. Experimenting with these fats in your cooking will not only enhance the taste of your meals but also support your body’s energy needs and ketone production.
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Frequently asked questions
A carnivore keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet that focuses exclusively on animal products, such as meat, fish, eggs, and dairy, while eliminating all plant-based foods, including fruits, vegetables, grains, and nuts.
You can eat a variety of meats on a carnivore keto diet, including beef, pork, lamb, chicken, turkey, venison, bison, and organ meats like liver and heart. Processed meats like bacon and sausage are also allowed, but choose options with minimal additives.
Yes, fish and seafood are excellent choices on a carnivore keto diet. Options include salmon, tuna, shrimp, crab, lobster, sardines, and other fatty fish that are rich in omega-3 fatty acids.
Yes, eggs are a staple on a carnivore keto diet. You can eat them in any form – scrambled, fried, boiled, or as an omelet. Both the egg whites and yolks are allowed, as they provide essential nutrients and healthy fats.
Dairy consumption on a carnivore keto diet is a topic of debate. Some followers include high-fat dairy products like butter, ghee, heavy cream, and hard cheeses, while others avoid dairy entirely due to potential sensitivities or to maintain a stricter carnivore approach. Choose what works best for your body.
