What You Can and Can't Eat on the Carnivore Diet

The carnivore diet is as straightforward as it sounds: meat, fish, eggs, and animal-derived foods only. Yet, despite its simplicity, confusion often sets in when people try to figure out what actually counts as carnivore-approved.

Does butter make the cut?

What about coffee or spices?

And why do some followers swear by dairy while others avoid it entirely?

 

This diet flips traditional nutrition advice on its head, stripping away all plant-based foods and focusing solely on animal products. Advocates claim it helps reduce inflammation, stabilize energy, and simplify eating. Critics warn about missing fiber, vitamin C, and long-term heart health risks.

Somewhere in between lies the real story - understanding exactly what belongs on your plate, and what doesn't.

 

Before you begin - always consult your physician before beginning any exercise (or dietary) program(s). This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription (or dietary program) that's right for you. 

 

Let's break down the complete carnivore food list and explain the rationale for what's included and what's excluded.

 

 

What is the Carnivore Diet?

The carnivore diet is a restrictive eating plan that centers entirely on animal-based foods. It focuses mainly on meats, eggs, and select animal fats. It eliminates all plant-derived foods, including fruits, vegetables, grains, nuts, and legumes. The goal is to provide energy solely from protein and fat while avoiding carbohydrates altogether.

Supporters claim this approach can help reduce inflammation, stabilize blood sugar, and simplify digestion. It's often viewed as an extreme form of the ketogenic diet, as it pushes carbohydrate intake near zero. However, the long-term health effects are still being studied, and most experts caution that such a restriction can lead to nutrient deficiencies without careful planning.

A 2021 review published in the Current Developments in Nutrition journal noted that while the carnivore diet may promote short-term weight loss, there is limited scientific evidence supporting its long-term safety or benefits, especially regarding heart and gut health.

 

 

What to Eat on the Carnivore Diet

When people say the carnivore diet "centers entirely on meat," it generally includes all animal flesh and animal-derived foods, not just beef or chicken. Here's a quick breakdown:

• Beef: The foundation for most followers (especially steak, ground beef, and organ meats).
• Poultry: Chicken, turkey, duck, and other birds are all allowed.
• Pork: Bacon, pork chops, ribs, and ham (as long as they're minimally processed).
• Fish and Seafood: Salmon, tuna, sardines, shrimp, and shellfish are encouraged for their omega-3 fatty acids.
• Game Meats: Venison, bison, elk, and lamb are common for variety of nutrients.
• Eggs and Animal Fats: Whole eggs, tallow, lard, and butter fit into nearly all versions.

 

 

Can You Eat Cheese on the Carnivore Diet?

It depends on which version you follow.

In most moderate or liberal versions, cheese is allowed because it's an animal-derived food rich in fat and protein. Hard and aged cheeses like cheddar, parmesan, and gouda are the most common choices since they're lower in lactose (milk sugar).

However, in strict or "lion" versions of the carnivore diet (which limit foods to ruminant meats, salt, and water), cheese is excluded because it's considered a processed dairy product and may contain trace carbohydrates or additives.

 

• Allowed in most versions: Hard, full-fat cheeses made from cow, goat, or sheep milk.
• Avoid if strict carnivore: Anything containing lactose, preservatives, or flavoring.

 

 

Can You Eat Cottage Cheese on the Carnivore Diet?

Cottage cheese can fit into the moderate version of the carnivore diet, but it's generally not included in strict versions.

Here's why: cottage cheese is an animal-based food, made from milk curds, and provides a potent mix of protein, calcium, and B vitamins (all consistent with carnivore principles). However, it also contains lactose (a milk sugar), which some carnivore followers try to avoid because it introduces carbohydrates and may cause digestive issues.

 

• Okay for moderate carnivore: Full-fat, plain cottage cheese (no fruit or additives).
• Avoid for strict carnivore: Versions that aim for zero carbs or follow the "lion diet" (meat, salt, water only).

 

 

Can You Drink Milk on the Carnivore Diet?

Milk is technically animal-based, but it's usually not recommended on the carnivore diet.

Why it doesn't fit the strict carnivore diet - milk contains lactose, a natural sugar, which means it includes carbohydrates. Since the carnivore diet aims for nearly zero carbs, milk is excluded from strict plans like the "lion diet" or pure meat-based approaches.

When it might fit the strict carnivore diet - some moderate versions allow small amounts of whole, raw, or lactose-free milk, especially for people using the diet for muscle gain or higher calorie intake.

However, most followers still prefer to get nutrients from cheese, cream, or butter, which are lower in carbs.

 

• Strict carnivore diet: No milk (contains too many carbs).
• Moderate carnivore diet: Small amounts of full-fat or lactose-free milk, if tolerated.

 

 

Can You Drink Coffee on the Carnivore Diet?

Technically, no (coffee isn't allowed) on a strict carnivore diet because it's made from plants (coffee beans), not animals.

That said, many people who follow a moderate or flexible carnivore approach still drink it. Coffee contains no calories or carbs (when black) and doesn't interfere with ketosis, which is why it's a gray area. Some followers view it as an acceptable "non-food" beverage, while purists exclude it entirely.

 

• Strict carnivore: No coffee (it's plant-based).
• Moderate carnivore: Black coffee or coffee with heavy cream or butter is acceptable.
• Avoid sugar, flavored creamers, or plant-based milks.

 

If you're using the diet for an autoimmune reset or gut healing, it's often recommended to remove coffee at first, then reintroduce it later if tolerated.

 

 

Can You Eat Nuts on the Carnivore Diet?

No, you can't eat nuts on the carnivore diet.

Nuts come entirely from plants, which makes them off-limits in both strict and moderate versions of the diet. Even though nuts are rich in healthy fats, protein, and minerals, they also contain carbohydrates, plant fibers, and anti-nutrients (like lectins and phytic acid) that carnivore diet followers specifically avoid.

Some people reintroduce nuts after a carnivore elimination phase, but doing so technically transitions the diet into a low-carb or ketogenic approach rather than true carnivore.

 

• Strict carnivore diet: No nuts (plant-based).
• Moderate carnivore diet: Still excluded, though some may test small amounts after several weeks of adaptation.

 

 

Can You Eat Vegetables on the Carnivore Diet?

No, you can't eat vegetables on the carnivore diet.

Vegetables are strictly plant-based, which goes against the diet's foundation (consuming only animal-derived foods). The carnivore diet eliminates all plants, including leafy greens, root vegetables, legumes, and grains.

Followers avoid vegetables because they contain fiber, carbohydrates, and plant compounds (like oxalates, lectins, and phytates) that some claim may cause bloating, inflammation, or digestive issues. Instead, the diet focuses on animal foods for all nutrients.

Some moderate versions allow small reintroductions of low-toxin vegetables later on, but doing so technically shifts the diet toward a ketogenic or an animal-based plan, not a pure carnivore diet.

 

 

Can You Eat Yogurt on the Carnivore Diet?

You can eat yogurt on some moderate versions of the carnivore diet, but it's not allowed on strict versions.

Why? Yogurt is made from animal milk, so it technically qualifies as animal-derived. However, it also contains lactose (milk sugar) and sometimes added flavorings or sweeteners, which don't align with strict carnivore principles.

 

• Full-fat, plain, unsweetened yogurt (Greek or Icelandic styles are ideal since they're higher in protein and lower in carbs).
• Avoid flavored, sweetened, or fruit-added yogurts.

 

Those following the "lion diet" or other zero-carb versions exclude yogurt entirely because of its carbohydrate content.

 

 

Can You Drink Alcohol on the Carnivore Diet?

Alcohol is made from fermented plants (grains, fruits, or sugar), which means it's not animal-derived. Even low-carb options like vodka, gin, or dry wine still come from plant sources, making them off-limits on strict and moderate carnivore plans.

Beyond that, alcohol interferes with fat metabolism, sleep quality, and gut healing, which are key reasons people try the carnivore diet in the first place. Some followers choose to reintroduce an occasional low-carb drink (like whiskey or dry red wine) after an initial elimination period, but doing so technically transitions the diet toward a low-carb lifestyle, not pure carnivore.

 

• Strict carnivore: No alcohol, period.
• Moderate carnivore: Some may have small amounts occasionally, but it's outside actual carnivore rules.

 

 

Can You Eat Beans on the Carnivore Diet?

No, you can't eat beans on the carnivore diet.

 

Beans come entirely from plants, which means they are excluded from both strict and moderate versions of the diet. They're rich in carbohydrates, fiber, and plant compounds like lectins and phytates that carnivore followers intentionally avoid.

While beans provide protein, that protein comes with starch and antinutrients, which conflict with the carnivore goal of eating only animal-based foods that are easy to digest and nearly zero-carb.

Some people reintroduce beans after using the carnivore diet as a short-term elimination plan, but doing so transitions them into a low-carb or omnivore eating pattern, not a proper carnivore approach.

 

 

Can You Eat Pork Rinds on the Carnivore Diet?

Yes, you can eat pork rinds on the carnivore diet (as long as they're made from pure animal ingredients without added plant-based seasonings or fillers).

Pork rinds are fried or baked pig skin, making them animal-derived. They're high in protein and fat, contain zero carbohydrates, and are often used as a crunchy snack or breadcrumb substitute by carnivore followers.

However, not all pork rinds are equal. Many packaged versions include vegetable oils, flavorings, or sugar, which are not carnivore-approved. Always check the label. The ingredients should list only pork skin and salt (and sometimes animal fat for frying).

 

• Allowed: Pork rinds made only from pork skin, salt, and animal fat.
• Avoid: Flavored or seasoned versions with plant-based additives or seed oils.

 

 

Can You Have Mayonnaise on the Carnivore Diet?

You can have mayonnaise on the carnivore diet only if it's made entirely from animal-based ingredients; most store-bought versions are not compatible.

Traditional mayo is made with egg yolks (animal-based) but also vegetable oils like soybean, canola, or sunflower oil (all of which are plant-derived and off-limits on an actual carnivore plan).

If you want to include mayo, you'll need to make a carnivore-friendly version at home, using ingredients such as egg yolks, animal fat (like tallow or bacon grease) instead of seed oils, and salt (optional flavoring)

 

• Store-bought mayo: Not carnivore (contains seed oils and additives).
• Homemade carnivore mayo: Allowed when made with animal fat and eggs.

 

 

Can You Eat Avocado on the Carnivore Diet?

No, you can't eat avocado on the carnivore diet.

Avocados come from a plant, which means they're excluded from all strict and moderate versions of the diet. Even though avocados are high in healthy fats and low in carbs, they still contain fiber, plant sugars, and phytochemicals, which go against the carnivore principle of eating only animal-derived foods.

That said, some people following an "animal-based" or modified carnivore plan include small amounts of avocado for extra potassium and monounsaturated fats. However, that technically moves the diet away from pure carnivore guidelines.

 

• Strict carnivore: No avocado (it is plant-based).
• Animal-based or flexible versions: Small amounts may be used for fat and nutrient balance.

 

 

Can You Have Honey on the Carnivore Diet?

No, you can't have honey on the carnivore diet.

Bees produce honey, but it comes from nectar collected from plants, which makes it plant-derived and high in sugar (mainly fructose and glucose). Because the carnivore diet eliminates all carbohydrates and focuses strictly on animal-based foods, honey doesn't fit its rules.

Some people on "animal-based" or "carnivore-adjacent" diets occasionally include raw honey for athletic performance or to add variety to their micronutrient intake (but this technically shifts the diet away from a proper carnivore diet).

 

• Strict carnivore: No honey (contains sugar and is plant-derived).
• Animal-based variants: Small amounts may be used for quick energy, but aren't considered carnivore-approved.

 

 

Can You Eat Bacon or Beef Jerky on the Carnivore Diet?

Yes, you can eat bacon and beef jerky on the carnivore diet.

Bacon: Bacon is entirely carnivore-friendly when it's made from pork belly and salt only. Most store-bought bacon, however, includes sugar, nitrates, or flavorings, which strict followers avoid. Look for uncured, sugar-free bacon made with just pork and salt (sometimes cured with natural sea salt or celery powder).

Beef Jerky: Jerky fits the carnivore diet when it's made from 100% beef, salt, and natural drying. Avoid versions that use teriyaki, soy sauce, or sweeteners, since they introduce plant-based ingredients and carbs. Homemade or zero-carb jerky brands are ideal choices.

 

• Avoid: Bacon or jerky with sugar, soy, or plant oils.
• Approved: Sugar-free, minimally processed versions made only from meat and salt

 

 

Simplicity Is the Core of the Carnivore Diet

At its heart, the carnivore diet is about returning to simplicity (animal-based foods only), free from plant ingredients, additives, or sugars. Whether you follow a strict version (just meat, salt, and water) or a moderate approach that includes eggs, cheese, or butter, the key is understanding exactly what belongs on your plate.

If you choose to try it, focus on quality animal proteins, natural fats, and hydration. Avoid processed foods, seed oils, and anything derived from plants. While some find benefits like reduced bloating or steady energy, it's important to stay mindful of long-term nutrient balance and consult a healthcare professional if you plan to follow it for extended periods.

The bottom line: keeping it simple - meat, fish, eggs, and animal fats - is what makes the carnivore diet both clear and compelling for those who choose to explore it.