Carnivore Diet Meal Plan, Benefits, Risks and Food List

Today’s food options may seem confusing to the average consumer. There’s so much variety, which does not always translate to better choices, and an abundance of processed and ultraprocessed foods that are cheap and easy to access but can harm your health.

Chronic diseases have substantially increased in recent years, as well. Type 2 diabetes and obesity, for example, have risen about 20% in the last decade, and our diets are likely a major factor.

With this in mind, you may be tempted to adopt a more ancestral, back-to-the-basics approach to eating — simply consume meat, and the processing and food additives will all go away. After all, our ancestors were healthier than we are, right?

Enter the carnivore diet meal plan — which is pretty much what its name implies, lots of meat products and no carbohydrates. Its popularity is no surprise given recent demand for other diets focused on protein, like keto.

But is the carnivore diet too extreme? Does eating only animal products and no carbohydrates come with health risks? And — should we really assess the healthiness of the diet by whether it worked for early humans, who lived a fraction of the current life expectancy?

Here’s what to know.

What is the carnivore diet?

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.

There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes. However, research has yet to bear out these benefits.

Baker’s website and 2019 book are the go-to resources for those trying out the carnivore diet thanks to his recipes, meal plans and other tools to follow the eating plan.

Carnivore diet food list

On the diet, you will eat:

• Meat, including wild game (such as venison and bison), cow, pork, lamb and organ meat. Bone broth is also included.
• Poultry, defined as turkey and chicken.
• Fish, both fresh fish and shellfish.
• Eggs.
• Small amounts of full-fat dairy products, such as cream, butter, and low-lactose dairy such as yogurt and low-lactose cheeses.
• Seasonings, like salt and pepper.

Carnivore diet risks

One of the main risks that comes with following a carnivore diet is that it’s highly restrictive and may be difficult to maintain. And if you’re using it for weight loss, know that research shows you need to make lasting lifestyle changes to keep the weight off. That means that more balanced diets tend to be better for long-term health.

The carnivore diet also can lead to nutrient deficiencies because you’re cutting out all plant-based foods, which are high in fiber, antioxidants and many other vitamins and minerals. Also, not eating enough vegetables can lead to poor gut health and gastrointestinal issues, like constipation.

You’ll also be eating lots of saturated fat by following a carnivore diet, which can raise bad cholesterol and, in turn, increase risk of heart disease and stroke.

Who shouldn’t follow a carnivore diet?

Specific populations may want to avoid consideration of the carnivore diet based on genetics and health risks.

• Individuals with kidney disease. Kidney disease often warrants limiting protein in the diet to reduce the incidence of uric acid, which is produced by breaking down many animal products. High uric acid, or, hyperuricemia, can further damage the kidneys.   
• Individuals with gout. Studies show that a high intake of meat and seafood raises the risk of gout, a condition characterized by painful arthritis due to a buildup of uric acid crystals, typically in toes. Individuals who experience frequent flare-ups of gout are usually prescribed a diet that includes little to no meat or seafood.
• Individuals with lipid disorders or existing cardiovascular disease. Due to its potentially high content of saturated fats and little fiber, the carnivore diet is often discouraged in patients who need a heart-healthy diet. A 2024 analysis found that diets high in saturated fats were associated with increased risk of cardiovascular disease. Further studies find that a high saturated fat intake may also increase inflammation levels.
• Individuals trying to improve their microbiome. Fiber intake is key to better gut health because it feeds good bacteria in the gut. It also prevents constipation, reduces risk of cardiovascular disease, Type 2 diabetes and some cancers, and can assist with weight loss.

Carnivore diet benefits

The carnivore diet eliminates all sources of sugar, as well as refined grains and ultraprocessed foods. Diets high in sugar, refined grains and processed foods have been associated with a risk of chronic conditions such as obesity, Type 2 diabetes and mental health challenges.

If considering a carnivore diet meal plan, aim for animal-based foods with the most important nutrients. For example, consider organic dairy, grass-fed beef and pork products, poultry raised without antibiotics, wild fish and shellfish, and pasture-raised eggs.

Carnivore diet meal plan for 5 days

The following five-day meal plan is an example of a carnivore diet approach.

Day 1 

• Breakfast: 2 eggs, scrambled in butter, with ¼ cup cheddar cheese on top.
• Lunch: 4 turkey breast slices rolled in mozzarella cheese, plus 1 cup of bone broth.
• Dinner: Meatloaf.

 Day 2  

• Breakfast: 1 cup plain yogurt and 2 hard-boiled eggs. 
• Lunch: Turkey burger and 1 cup of bone broth.
• Dinner: Bison steak with a side of sautéed shrimp. 

Day 3 

• Breakfast: Bacon and eggs.
• Lunch: Soup (1 cup heavy cream and 1.5 cups bone broth with shredded chicken thigh meat in broth).
• Dinner: 6-ounce wild salmon filet, baked or grilled, with 1 cup of bone broth. 

Day 4 

• Breakfast: 2 fried eggs with 3 links of turkey sausage. 
• Lunch: 1 pound ground chicken mixed with cotija cheese. 
• Dinner: 3 large meatballs (1 pound of ground beef, 2 eggs, ¼ cup parmesan cheese, salt and pepper) plus 1 cup of bone broth.

 Day 5 

• Breakfast: 3 slices of turkey bacon and 2 hard-boiled eggs.
• Lunch: Wild salmon and crab burger (1 can wild salmon and 1 can crabmeat mixed with 2 eggs, 2 tablespoons butter, salt and pepper) sautéed with butter and topped with sour cream. 
• Dinner: Chicken crust pizza (1 pound of ground chicken, mixed with 1 egg and formed into a round shell, then baked at 375 degrees for about 15 minutes. Take the crust out and top with mozzarella cheese and turkey sausage, then bake another 15 minutes). 

Carnivore diet snacks:

• Cottage cheese 
• Yogurt
• Bacon strips 
• Sardines 
• Shrimp cocktail 
• Cheese sticks 
• Jerky (chicken, beef and salmon) 

The bottom line: Is the carnivore diet healthy?

The carnivore diet has many anecdotal advantages, but the scientific data still needs to catch up to the proposed benefits. Since the diet is highly restrictive and cuts out entire food groups, it may not be a viable long-term dietary pattern for many individuals.

Additionally, the carnivore diet’s has yet to be rigorously tested. It may even increase the risk of cardiovascular disease and Type 2 diabetes due to high intake of meat and low intake of plants.

Talk your health care provider about potential risks and benefits before embarking on any diet plan, especially one that is highly restrictive and cuts out entire food groups.