Carnivore Diet: Complete Guide

What is the carnivore diet?

The carnivore diet is an eating pattern that allows only animal-derived foods: meat (beef, pork, lamb, poultry), fish, seafood, eggs, and sometimes dairy (butter, cheese, heavy cream). All plant foods are excluded–no vegetables, fruits, grains, legumes, nuts, seeds, or plant oils. It is an all meat diet in the sense that animal products make up 100% of food intake (though fish and eggs are included, not only muscle meat). Some people follow a carnivore diet plan or carnivore diet meal plan for weight loss or other goals; the diet has been popularised in media (e.g. Joe Rogan carnivore diet / Joe Rogan diet), but that does not mean it is safe or right for everyone. A raw meat diet is a variant where meat or fish is eaten raw or undercooked–this carries a higher risk of foodborne illness and is not recommended by health authorities.

There are no official phases. You adopt a carnivore diet food list and eat only from it. Variations: some allow salt and water only as non-food; some allow dairy; some include organ meats for nutrients. There is no single “carnivore diet” authority–it is a community-driven, restrictive pattern with limited research.

Core principles

• Eat only animal products: meat, fish, eggs, and (in some versions) dairy.
• Avoid all plant foods: no vegetables, fruits, grains, legumes, nuts, or seeds.
• Drink water; some people add salt. No plant-based drinks (juice, plant milk) or sweeteners.

How the carnivore diet works

The carnivore diet is very low in carbohydrates (zero from plants) and high in protein and fat. By cutting out all plant foods, you eliminate fibre and most carbs; some people report weight loss or reduced appetite, but weight loss still depends on a calorie deficit. There is no robust long-term research on the carnivore diet for health outcomes. Proponents sometimes claim benefits for autoimmune conditions, mental clarity, or energy–these are largely anecdotal. Mainstream guidelines do not support an all-meat or zero-plant diet for the general population because it can lack fibre, certain vitamins (e.g. vitamin C in practice, though organ meats and rare meat contain some), and phytonutrients, and may increase saturated fat and affect heart risk in the long term. If you are considering the carnivore diet, use our TDEE calculator only as a reference for calories–the diet itself is not recommended without medical oversight.

What to eat and what to avoid on the carnivore diet

A carnivore diet food list includes only animal products. The table below summarises what is allowed and what is avoided.

When planning a carnivore diet meal plan or carnivore diet plan, every meal is built from meat, fish, or eggs (and optionally dairy). There are no grains, no vegetables, and no fruits. A raw meat diet would use uncooked or rare meat and fish–this increases the risk of bacterial or parasitic infection and is not recommended. We do not endorse the carnivore diet; this information is for education so you can discuss it with your doctor.

Potential benefits and evidence

Proponents of the carnivore diet sometimes report weight loss, improved energy, or relief from certain symptoms. However:

• Evidence: There is almost no long-term scientific research on the carnivore diet. Most claims are anecdotal. Weight loss can occur on any diet that creates a calorie deficit; it does not require eliminating all plants.
• Guidelines: Major health organisations (e.g. WHO, national dietary guidelines) recommend a variety of foods including vegetables, fruits, and whole grains. They do not support an all-meat, zero-plant diet for the general population.

We present this for information only. If you are considering the carnivore diet, discuss it with your doctor and a dietitian.

Risks and who should avoid the carnivore diet

The carnivore diet carries real risks and is not safe for everyone.

• Fibre: Zero plant foods means zero dietary fibre, which can affect gut health and bowel habit (e.g. constipation).
• Nutrients: The diet can be low in vitamin C, folate, and other nutrients that are abundant in plants. Organ meats and variety can help but do not fully replace a balanced diet.
• Saturated fat and heart health: A diet high in red and processed meat and saturated fat may increase cardiovascular risk in the long term, according to most guidelines.
• Kidney and other conditions: High protein intake can be a concern for people with kidney disease. People with gout, heart disease, or certain metabolic conditions should not adopt this diet without medical approval.
• Pregnancy, children, eating disorders: The carnivore diet is not appropriate for pregnant or breastfeeding women, children, or people with a history of eating disorders.

A raw meat diet adds the risk of foodborne illness (e.g. Salmonella, E. coli, parasites). Pregnant women and immunocompromised people should never eat raw or undercooked meat or fish. Before starting the carnivore diet or any extreme diet, consult your doctor.

Sample carnivore diet day (for information only)

This is a general example of what a carnivore diet meal plan or carnivore diet plan day might look like. We do not recommend this diet; it is for education only.

• Breakfast: Eggs (e.g. scrambled or fried in butter); or leftover meat. No bread, vegetables, or fruit.
• Lunch: Beef, chicken, or fish–grilled, baked, or pan-fried. Optional: cheese. No salad, grains, or plants.
• Dinner: Meat, fish, or seafood; optionally with butter or cream-based sauce. No vegetables or sides from plants.
• Snacks (if any): Meat, cheese, or eggs. No fruit, nuts, or plant-based snacks.

For lower-carb eating with more balance and evidence-based support, see our keto diet and low-carb diet guides. For weight loss, our weight loss diet and calorie deficit calculator offer safer, sustainable approaches.

Frequently asked questions about the carnivore diet

Summary

The carnivore diet (or the carnivore diet) is an all meat diet that allows only animal products–meat, fish, eggs, and sometimes dairy–and excludes all plant foods. A carnivore diet food list and carnivore diet meal plan or carnivore diet plan are built entirely from these foods. The diet has very limited research and is not recommended by mainstream health organisations; it can lack fibre and certain nutrients and may pose risks to heart and gut health. A raw meat diet is riskier due to foodborne illness. We do not endorse the carnivore diet; if you are considering it, talk to your doctor first. For lower-carb eating with more balance, see our keto diet and low-carb diet guides; for weight loss, see our weight loss diet and calorie deficit calculator.

Use our calculators with this diet

Set your calorie target and plan meals with our free tools.

Sources and further reading

This article is based on current scientific and clinical sources. For context:

• National and international dietary guidelines (e.g. WHO, USDA) on balanced diets and limits on red/processed meat
• Systematic reviews on high-meat, low- or no-plant diets and health outcomes (limited data)
• Clinical guidance on fibre, saturated fat, and cardiovascular risk

Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice. We do not recommend the carnivore diet.