The Carnivore Diet Guide

A Comprehensive Resource for Animal-Based Nutrition

📖 What is the Carnivore Diet?

The carnivore diet is an animal-based eating approach that focuses exclusively on foods from the animal kingdom. At its core, it's a simple, elimination-style diet that prioritizes nutrient-dense animal foods while removing plant-based foods entirely.

Key Principles

  • Animal foods only: Meat, fish, eggs, and in some cases, dairy products
  • Zero plant foods: No vegetables, fruits, grains, legumes, nuts, or seeds
  • Whole food focus: Emphasis on unprocessed, quality animal products
  • Simplicity: Easy to follow with minimal meal planning complexity

Why People Choose Carnivore

Many individuals adopt a carnivore diet for various reasons:

  • Managing autoimmune conditions and inflammation
  • Addressing digestive issues
  • Weight management and metabolic health
  • Mental clarity and energy improvement
  • Simplifying food choices and meal preparation
  • Managing skin conditions like eczema (particularly in children)

🍳 Cooking Tips & Methods

Best Cooking Fats

Use animal fats for optimal flavor and nutrition: tallow, lard, duck fat, ghee, butter. Add extra fat to lean cuts for better taste and satiety.

Cooking Methods

  • Grill
  • Air fryer ⭐ (highly recommended)
  • Pan fry (cast iron preferred)
  • Oven roast
  • Sear
  • Sous vide
  • Slow cooker
  • Pressure cooker / Instant Pot

💰 Budget-Friendly Tips

Eat burger patties instead of steaks to save money while staying carnivore.

⚕️ Healthier ground meat options:

  • Buy whole cuts and grind at home with a meat grinder
  • Choose grass-fed or pasture-raised when possible
  • Ask your butcher to grind fresh cuts in front of you
  • Look for 80/20 or fattier ratios (more nutrients and better flavor)
  • Buy from local farms or farmers markets for quality and freshness

Getting Started

The transition to carnivore can be gradual or immediate, depending on your preferences and health goals. Most people begin with a 30-day elimination period to assess how their body responds. During this time, focus on:

  • Eating when hungry until satisfied
  • Choosing fattier cuts of meat for energy and satiety
  • Staying hydrated and maintaining electrolyte balance
  • Being patient with the adaptation period (typically 2-4 weeks)

⚠️ Important Considerations

While the carnivore diet has helped many people, it's essential to:

  • Consult with a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions
  • Monitor your health markers and how you feel
  • Ensure adequate nutrient intake, particularly for children
  • Be aware that individual responses vary—what works for one person may not work for another

🍖 Primary Food Lists

🐄 Beef

  • Ribeye steak
  • NY strip steak
  • T-bone steak
  • Ground beef
  • Short/back ribs
  • Brisket
  • Skirt steak
  • Tri-tip steak
  • Porterhouse steak
  • Chuck roast
  • Filet mignon (leaner)

🍗 Chicken & Pork

  • Rotisserie chicken
  • Chicken wings
  • Chicken thighs
  • Chicken drumsticks
  • Chicken breast
  • Pork ribs
  • Pork belly / bacon
  • Pork chops
  • Pork shoulder
  • Pork butt

🐟 Seafood

  • Salmon, trout, mackerel
  • Shrimp / lobster
  • Scallops
  • Mussels
  • Oysters
  • Crabs
  • Clams
  • Calamari
  • Octopus

🐑 Lamb

  • Lamb chops
  • Lamb shanks
  • Ground lamb
  • Lamb shoulder
  • Lamb ribs
  • Lamb leg

🍲 Bone Broth

Best cuts for broth:

  • Beef bones (knuckle, marrow)
  • Oxtail
  • Beef shanks
  • Chicken feet
  • Chicken backs/necks
  • Pork bones
  • Beef short ribs

🫀 Organ Meats (Optional)

  • Liver
  • Heart
  • Oxtail
  • Cheeks
  • Tongue
  • Brain
  • Kidneys
  • Feet

Include only if you enjoy them - success is possible without organs.

⚠️ Less Optimal Foods (Limit These)

These foods can create inflammation for some people and should be used sparingly:

Eggs • Cheese • Heavy cream • Yogurt • Milk • Bacon • Sausage • Cured meats

Main meals should focus on actual, unprocessed meat.

🍳 Breakfast Ideas

  • Eggs and bacon
  • Eggs cooked in butter with ham & cheese
  • Eggs, bacon, and sardines
  • Shrimp with eggs and heavy cream
  • Eggs with salmon and turkey sausage
  • Eggs with small beef steak
  • Beef burger patty with cheese
  • Ribeye steak with sea salt

🥓 Snack Options

  • Jerky (beef, turkey, salmon - sugar & soy free)
  • Pork rinds
  • Bone broth
  • Sardines
  • Shrimp
  • Bone marrow
  • Pemmican (dried meat + fat mixture)
  • Hard-boiled eggs
  • Cheese (if tolerated)

📅 2-Week Meal Plan

👶 Important Notes for Young Children (Ages 4-6)

Children need more frequent meals throughout the day. In addition to the main meals below, provide:

  • Breakfast: Scrambled eggs with butter, small beef patty, lamb chop, or fresh pork sausage (made from ground pork without additives)
  • Morning Snack: Hard-boiled egg, cheese stick, small serving of leftover meat, or meatballs
  • Afternoon Snack: Bone broth, beef jerky (check for additives), pork rinds, small meatballs, or cooked ground beef

🥚 Dairy & Egg-Free Options (for allergies)

  • Breakfast: Small beef or lamb patty, ground beef with salt, fresh ground pork patty, or leftover chicken thighs
  • Snacks: Cooked ground beef, small pieces of steak, bone broth, fresh salmon (not smoked), shrimp, or beef/chicken meatballs

🩹 Lower Histamine Options for Eczema

Cured and processed meats like bacon can be higher in histamines, which may trigger skin flare-ups. Better alternatives include:

  • Fresh meats: Freshly cooked beef, lamb, or chicken (not leftovers stored for days)
  • Instead of bacon: Fresh ground pork patties, pork chops, or pork loin
  • Fresh fish: Freshly cooked salmon or trout (avoid smoked or canned)
  • Ground meats: Make fresh daily or freeze immediately after cooking

Important tip: Cook meats fresh and eat immediately. Avoid leftovers older than 24 hours, as histamine levels increase with storage time.

Children with eczema may benefit from extra omega-3 fatty acids (from fatty fish like salmon) and nutrient-dense organ meats mixed into ground beef.

Week 1 - Adult Portions

Day 1 - Monday

Lunch: Ribeye steak (8-10 oz)

Dinner: Pork chops (2 chops, 6-8 oz each)

Day 2 - Tuesday

Lunch: Burger patties (2 patties, 1/3 lb each)

Dinner: Salmon fillet (6-8 oz)

Day 3 - Wednesday

Lunch: NY strip steak (8-10 oz)

Dinner: Pork ribs (1 lb)

Day 4 - Thursday

Lunch: Beef ribs (1-1.5 lbs)

Dinner: Chicken wings (1.5 lbs)

Day 5 - Friday

Lunch: Ribeye steak (8-10 oz)

Dinner: Dining out (steak, burger patties, or grilled meat)

Day 6 - Saturday

Lunch: Burger patties (2 patties, 1/3

Eczema Page 8

Eczema Diet – Shopping List

This page contains the full eczema‑safe grocery list designed for your children’s needs, aligned with The Eczema Diet principles and Fit Muscle Therapy’s clean, functional aesthetic.

Proteins

  • Chicken (skin removed)
  • Turkey
  • White fish (fresh)
  • Beef (fresh, unaged)

Carbs & Grains

  • White rice
  • Buckwheat
  • Rolled oats
  • Peeled potatoes
  • Sweet potato (limited during flares)

Vegetables

  • Carrot
  • Zucchini
  • Celery
  • Cabbage
  • Iceberg lettuce
  • Parsnip
  • Turnip

Fruits

  • Pear (peeled)
  • Golden / Red Delicious apples

Fats & Oils

  • Olive oil
  • Sunflower oil
  • Canola oil (no added antioxidants)