Animal-Based Diet Food List For Beginners

An animal-based diet focuses primarily on foods that come from animals. 

This diet includes meat, fish, eggs, dairy, and sometimes animal fats like butter or tallow. 

Many think it’s the same as the carnivore diet, though not all animal-based diets are as strict. Some versions allow small amounts of plant foods, making them less rigid than an entirely carnivorous approach.

This way of eating has gained popularity for its simplicity and claims of health benefits, but it is also surrounded by myths and confusion.

What’s considered “animal-based”? 

Which foods fit the plan, and which ones don’t? 

This article will cut through the noise, offering a clear guide for beginners on what to eat—and avoid—within an animal-based framework.

Is Animal-Based Actually Healthy?

Whether an animal-based diet is healthy doesn’t have a simple “yes” or “no” answer.

Like any diet, its effect on your health depends on:

• The quality of the foods you eat.
• How it’s structured
• Your needs 

Most healthcare professionals recommend against any diet that eliminates entire food groups.

Let’s examine the claimed benefits, concerns, and key factors to consider when evaluating the healthiness of an animal-based diet.

Claimed Benefits Of An Animal-Based Diet

These are proponents of animal-based diet benefits, primarily unsupported by scientific research:

Rich Source Of High-Quality Protein

Animal foods contain complete proteins, providing all nine essential amino acids your body can’t make (1, 2).

These proteins are vital for:

• Muscle repair
• Immune function
• Hormone production
• Overall cellular health (3)

For example, eggs, fish, and lean meats are excellent protein sources, offering an easily digestible option for meeting your daily needs. However, it is possible to get enough high-quality protein from plant-based sources, whether alone or in combination with animal-based sources, so this isn’t an advantage of an animal-based diet over a plant-based or omnivorous diet.

Nutrient Density

Animal-based foods are nutrient-dense, providing significant amounts of vitamins and minerals relative to their calorie content (2). 

Key nutrients include:

• Iron (in the heme form, which is highly bioavailable) from red meats (4).
• Vitamin B12, essential for brain and nerve health, exists in most animal products (5).
• Omega-3 fatty acids, mainly from fatty fish like salmon, are critical for heart and brain health (6).

However, with proper planning, it is possible to get enough of all these nutrients on a plant-based diet, and on an omnivorous diet, it is even easier. Although animal-based foods are indeed rich in specific nutrients, that isn’t a reason to avoid plant-based foods, which are also highly nutrient-dense.

Stable Blood Sugar Levels

An animal-based diet’s minimal carbs can appeal to individuals seeking to limit blood sugar fluctuations (7). This eating style emphasizes proteins and fats, which have a much smaller impact on blood sugar than carbohydrate-heavy foods.

This low-carb intake doesn’t mean it’s the best or only way to manage blood sugar, and certain people—such as those with diabetes or insulin resistance— need to speak to their healthcare provider before making any significant dietary changes.

Read more: Highest Protein Meat List: Here’s What Dietitians Recommend

What Are The Side Effects Of The Animal-Based Diet?

There are concerns about relying heavily on animal foods for nutrition. 

These include long-term risks, sustainability questions, and how to implement the diet.

• Potential Lack Of Dietary Fiber

Animal-based diets, particularly those close to a carnivorous approach, can lack fiber (8)—a carbohydrate found only in plant foods that supports gut health, digestion, and heart health. 

A fiber deficiency could lead to constipation and a less diverse gut microbiome (the collection of good bacteria living in your digestive tract). 

In addition to the lack of fiber, high red meat and processed meat intake are associated with an increased risk of certain cancers, including colorectal cancer.

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• Saturated Fat And Heart Health

Many animal-based foods, particularly red meat and butter, contain high levels of saturated fat. Researchers have historically linked consuming too much saturated fat to an increased risk of heart disease. However, recent research suggests the relationship isn’t as straightforward, and other aspects of animal-based diets may also contribute to this increased risk (9).

Moderation is key here. Lean cuts of meat, skinless poultry, and seafood can provide a healthier fat profile than fattier and processed meats like bacon or sausage.

• Micronutrient Gaps

While animal foods are nutrient-rich in some areas, they don’t contain everything. 

For example, they lack vitamin C and antioxidants found in fruits and vegetables (8). Even those following less strict animal-based diets may need to incorporate some plant-based foods or supplements for optimal balance.

Factors That Determine Healthiness

The health effects of an animal-based diet may depend on how it’s followed. 

Here are a few considerations:

Food Quality Matters

Choosing whole, minimally processed animal foods is key. 

Experts say these foods have better nutrient profiles compared to their conventionally raised counterparts (10):

• Grass-fed beef
• Pasture-raised eggs
• Wild-caught fish

Another critical step is to avoid fatty cuts of red meat and processed meats like hot dogs and deli meats, which are often high in sodium and additives.

Discover the Highest Protein Meat and learn how it can help fuel your body and support muscle growth.

Personalization Is Key

No one diet works for everyone. 

Your age, activity level, medical history, and personal goals affect whether an animal-based approach is right for you. Before making significant dietary changes, it’s wise to consult with a registered dietitian or healthcare provider.

Balance Is Essential

Even within an animal-based diet, balance is crucial. 

Incorporating a variety of meat, seafood, eggs, and dairy helps meet nutritional needs. 

Some people also choose to allow small amounts of low-sugar fruits (like berries) or non-starchy vegetables, which can offer additional nutrients without straying far from the framework.

What Are Some Animal-Based Foods?

Animal-based foods come in many forms, ranging from the everyday staples you’re already familiar with to options you might not realize are derived from animals.

These items are probably the first things that come to mind when thinking of an animal-based diet:

1. Meat

• Beef
• Pork
• Lamb
• Poultry (chicken, turkey, duck)

Red meat, like beef and lamb, is rich in iron and B vitamins, while poultry offers lean protein (11).

2. Fish And Seafood

• Salmon
• Tuna
• Cod

Shellfish like shrimp, crab, and oysters are excellent sources of omega-3 fatty acids, selenium, and iodine (12, 13). Fatty fish particularly supports heart and brain health (14).

3. Eggs

Eggs are incredibly nutrient-dense, packed with high-quality protein, healthy fats, and essential nutrients like choline (for brain health) (15). Their versatility makes them a popular choice in animal-based diets.

4. Dairy

• Milk
• Cheese
• Yogurt
• Butter

Dairy products are commonly known for their calcium and vitamin D content but also provide protein and other nutrients (16). For a more animal-based approach, most experts recommend full-fat versions.

Lesser-Known Animal-Based Foods

Animal-based foods include more than just steak and eggs. 

Beyond the apparent proteins, there are lesser-known options:

1. Gelatin

You might know gelatin as the ingredient that gives gummy candies and Jell-O their jiggle. You may not know that gelatin comes from collagen, a protein found in animal skin, bones, and connective tissues.

Manufacturers often make gelatin from beef or pork, and they use it for:

• Marshmallows
• Some desserts
• Capsules for supplements. 

It is lauded for its potential to support skin elasticity and joint health because it contains the building blocks for collagen formation (17, 18). However, vitamin C is essential for collagen formation, so you must include some fruits and animal-based diet vegetables ideas.

2. Animal Fats (Tallow, Lard, and More)

While we often associate fats with cooking oils and plant-derived products, animal fats are a staple of an animal-based diet.

• Tallow is rendered beef or mutton fat, often used for frying or as an ingredient in traditional recipes (19).
• Lard comes from pig fat and is historically prevalent for baking. It has a mild flavor and is surprisingly high in monounsaturated fat, similar to the fats in olive oil.

These fats are a great energy source and contain fat-soluble vitamins, but they should be consumed in moderation because of their high saturated fat content (20).

3. Bone Broth

Bone broth comes from simmering animal bones and connective tissues for an extended time. This broth is an increasingly popular food. 

It’s rich in vitamins and minerals, such as:

• Collagen
• Calcium
• Magnesium
• Amino acids
• Phosphorus (21). 

You can sip it as a warm drink or as a base for soups and stews.

4. Fish Roe (Caviar)

Fish roe, or fish eggs, includes varieties like caviar (from sturgeon) and salmon roe. 

These tiny orbs are potent sources of omega-3 fatty acids and antioxidants (22). 

Some cultures consider them a delicacy but may not immediately come to mind when considering animal products.

5. Rennet

Rennet is an enzyme used in cheesemaking, typically derived from the stomach lining of calves or other young ruminant animals. While you might not eat it directly, it’s an essential ingredient in many types of cheese.

6. Honey

Wait, isn’t honey plant-based? Not exactly. Bees produce honey through a complex process involving nectar, enzymes, and evaporation. This process technically makes it an animal-based food since it’s a direct product of an animal’s labor. 

Interesting fact: People on strict animal-based diets often debate whether honey fits the framework.

7. Whey and Casein (Protein Powders)

Whey and casein, the proteins often found in powder supplements, are extracted from milk. They might not seem animal-based because they’re processed products but originate from dairy.

8. Clarified Butter (Ghee)

Ghee, commonly used in Indian cooking, is a clarified butter made by removing water and milk solids. It’s fat and stable at high temperatures, making it a favorite for frying or sautéing within animal-based diets.

9. Organ Meats (Offal)

If you’re new to animal-based eating, organ meats may not immediately come to mind, but they’re a powerhouse of nutrition. Foods like liver, kidney, heart, and brain contain vitamins A and D and iron. Liver, in particular, is one of the most nutrient-packed foods available (23).

10. Shellfish By-Products (Like Shrimp Stock)

You might discard shrimp shells, but these leftovers can be transformed into stock or crisped as snacks. Shell-based products are animal-based, rich in minerals, and surprisingly delicious when prepared well (24).

What Is An Animal-Based Diet Food List And Meal Ideas?

An animal-based diet focuses on foods primarily (or entirely) from animals. 

Knowing what to eat can initially feel overwhelming, so having a clear list and meal ideas can simplify the process. Below, we categorized a food list to provide a sample animal-based diet meal plan with suggestions to help you get started.

Animal-Based Food List

To make things easy, here are the key food groups you can include in an animal-based diet:

1. Meat and Poultry

• Beef (steak, lean ground beef, stewed meat)
• Pork (chops, tenderloin, roasts)
• Chicken (breast, thighs, wings)
• Turkey (ground, roasted)
• Lamb (chops, ground)
• Game meats (venison, bison)

2. Fish And Seafood

• Fatty fish (salmon, mackerel, tuna)
• White fish (cod, haddock)
• Shellfish (shrimp, crab, lobster)
• Mollusks (oysters, clams, mussels)
• Fish roe (salmon roe, caviar)

3. Eggs

• Chicken eggs (any style—boiled, scrambled, fried)
• Duck or quail eggs for variety

4. Dairy Products

• Milk (whole or low-fat, depending on your preference)
• Cheese (cheddar, gouda, Parmesan)
• Yogurt (preferably plain or Greek-style)
• Butter and clarified butter (ghee)

5. Animal Fats (in moderation)

• Tallow (beef fat)
• Lard (pork fat)
• Duck fat
• Bone marrow

6. Organ Meats (Offal)

• Liver (beef, chicken)
• Heart (rich and flavorful when prepared well)
• Kidney, tongue, brain (optional but nutrient-dense for those willing to try new textures)

7. Other Animal-Based Foods

• Gelatin (from collagen)
• Bone broth (homemade or store-bought)
• Rennet-based cheese varieties
• Honey (for those who allow it)

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Meal Ideas

Now that you know what foods are part of an animal-based diet, here are some simple, beginner-friendly meal ideas to inspire you. These recipes use accessible ingredients and minimal prep time, making them practical for everyday use.

1. Breakfast Ideas

• Cheesy Scrambled Eggs: Whisk eggs with heavy cream, cook in butter, and sprinkle with your favorite grated cheese. Serve with crispy bacon or sausage.
• Egg Muffins – Bake eggs with chopped ham, cheese, and a dollop of cream in muffin tins for a portable, protein-packed breakfast.
• Classic Omelette: For a hearty start to the day, fill an omelette with smoked salmon, cream cheese, and dill.

2. Lunch Ideas

• Beef and Bone Broth Soup: Simmer leftover steak, bone broth, and shredded cheese into a warm and comforting soup.
• Grilled Chicken Salad (Animal-Based Version): This salad uses shredded chicken, boiled egg slices, and crispy bacon drizzled with a ghee-and-spice dressing. Suppose you want to keep it pure animal-based, skip the greens.
• Tuna Melt Bowl: Mix canned tuna with mayonnaise and bake it with a layer of cheese for a creamy, satisfying meal.

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3. Dinner Ideas

• Seared Ribeye with Garlic Butter: Season a steak with salt and pepper, sear it in tallow or butter, and top it with garlic butter for extra flavor. For a nutritional boost, add bone marrow on the side.
• Baked Salmon with Herb Butter: Roast salmon fillets with melted butter and fresh herbs like dill, then pair with mashed boiled eggs for a light yet filling dinner.
• Carnivore Chili: Combine ground beef, pork, and browned liver pieces. 

Simmer with bone broth and season with salt, pepper, and garlic powder—no beans needed.

4. Snack Ideas

• Pork rinds or cracklings are suitable for a crunchy, no-carb snack.
• Hard-boiled eggs sprinkled with salt.
• Cheese slices or cheese sticks for grab-and-go bites
• Bone broth sipped like tea for something warm and nourishing.

We’ve compiled some Healthy Meals To Make With Ground Beef that are simple to cook, flavorful, and perfect for any weeknight dinner.

Read more: Easy High-Protein Meal Prep Ideas

What Fruits Are Okay On An Animal-Based Diet?

An animal-based diet with fruit is a topic of debate, depending on how strictly you follow the diet.

Like carnivorous eating, strict diet versions often exclude fruits entirely, arguing that plant-based carbohydrates aren’t necessary for human health. Instead, they focus exclusively on animal-derived foods for nutrients and energy.

However, flexible approaches allow small quantities of certain fruits—especially those that are lower in sugar or align with ancestral dietary patterns. The reasoning? 

They claim these fruits are generally less likely to disrupt blood sugar levels or be incompatible with a high-protein, high-fat, low-carb profile.

If you want to include fruits, select ones with a lower glycemic index (a measure of how much a food impacts blood sugar) and minimal sugar content. 

Nutrient density and simplicity are key factors to consider.

• Berries: Strawberries, raspberries, blackberries, and blueberries are excellent options for those wanting to include fruits while maintaining a low-carb focus.
• Avocados: Its nutrient profile favors fats over carbohydrates, making it well-suited to complement the principles of an animal-based diet.
• Coconut and its derivatives: Coconut oil or MCT (medium-chain triglyceride) contains almost no carbs and offers a solid fat source for those increasing dietary fat intake.
• Citrus fruits like lemons and limes: These fruits are exceptionally low in sugar and carbs, offering a tangy burst of flavor for meat dishes
• Eat small amounts of seasonal or wild fruits: Foraged berries or crabapples align with ancestral eating patterns.

Fruits To Avoid

Not all fruits are ideal for an animal-based diet, mainly if you want to limit sugar and carbs. 

Here are some examples to minimize or avoid entirely:

• High-sugar fruits like bananas, grapes, and mangoes contain large amounts of natural sugars, which can affect blood sugar levels.
• Tropical Fruits like pineapple and papaya are less suitable due to their high carbohydrate content.
• Dried Fruits, including raisins, dates, and figs, are concentrated sources of sugar and may disrupt blood sugar stability.

The Bottom Line

Is an animal-based diet healthy? Some versions are more nutritious than others—if done thoughtfully and with attention to nutrient needs. 

However, it’s not a one-size-fits-all solution. While animal foods provide high-quality protein and essential nutrients, a diet overly reliant on them could lack fiber and other key compounds in plant foods and increase certain health risks.

The best way to approach an animal-based diet is with flexibility and a focus on quality. 

Remember, what works well for one person may not work for another. 

If you’re curious about trying it, start with small changes, listen to your body, and consult a healthcare professional to ensure you meet all your health needs.