Eating a carnivore diet means you get your nutrients primarily from animal foods like meat, fish, eggs, and dairy while eliminating all plant foods like fruits, vegetables, grains, and legumes. This means breakfast on a carnivore diet looks quite different from a traditional breakfast of cereal, toast, oatmeal, or fruit. So what does the perfect zero-carb, carnivore-friendly breakfast consist of?
As someone who has followed the carnivore lifestyle for over a year now, I've experimented extensively to find the tastiest and most satisfying breakfast options. In this article, I'll share my top tips for crafting the perfect carnivore diet breakfast. Whether you're a carnivore veteran or new to nose-to-tail eating, you'll discover some mouth-watering morning meal ideas to start your day off right.
What To Eat For Breakfast On A Carnivore Diet?
When it comes to breakfast on the carnivore diet, you'll be relying on animal foods as your main staples. Here are some of the top carnivore-approved breakfast options:
Eggs
Eggs are a nutritional powerhouse and versatile ingredient perfect for breakfast. You can enjoy them scrambled, over easy, poached, hard-boiled, or as an omelet. Eggs provide high-quality protein, healthy fats, and essential nutrients like choline.
Bacon or Sausage
Pork products like bacon and sausage add savory flavor and fat to balance out eggs at breakfast time. Opt for uncured bacon and sausage without tons of additives or extra sugar.
Steak or Burgers
If you prefer a heartier breakfast, steak or ground beef patties are a satisfying option first thing in the morning. Lean cuts of beef offer an excellent source of protein, iron, zinc, and B vitamins.
Liver
While it may sound unappealing to some, the liver is one of the most nutritionally-dense foods you can eat. Beef, chicken, or lamb liver provides vitamin A, folate, vitamin B12, iron, copper,r and more. Try sautéed liver with onions for breakfast.
Salmon
Smoked salmon or grilled salmon filets make a delicious high-protein breakfast. Salmon is rich in anti-inflammatory omega-3 fatty acids that are beneficial for overall health.
Bone Broth
Sipping on bone broth is an easy way to get hydration, electrolytes, and gut-healing compounds like collagen into your morning routine. Opt for bone broth from grass-fed beef bones or organic chicken.
Dairy Products
Full-fat milk, yogurt, cottage cheese, and cheese are allowed on the carnivore diet. Include them at breakfast time to add calcium, vitamin D, and probiotics.
things to consider when planning your carnivore diet breakfast
1. Lean Into Protein
The carnivore diet is all about that protein. When planning your breakfast, be sure to choose options that deliver a hearty protein payload:
- Eggs are a stellar choice, loaded with 6 grams of protein each. Scrambled, fried, poached – prepare them any way you like!
- Sausage and bacon round out a classic carnivore breakfast. Opt for fattier cuts for satiety.
- Dive into steak and eggs for the ultimate meaty morning. Leftover steak makes an easy protein-packed option.
- Try chicken, pork, or fatty fish like salmon to switch it up. Warm up last night's dinner or cook up something fresh.
Protein provides steady energy that helps curb cravings and keeps you feeling full. Aim for at least 30 grams of protein at breakfast to set yourself up for success.
2. Incorporate Healthy Fats
All those breakfast meats and eggs provide protein power, but don’t forget the healthy fats! Adding fat helps balance your meal, enhances flavor, and keeps you feeling satisfied for hours.
- Cook eggs in butter, ghee, or tallow for a boost of fats. I love cooking my scrambled eggs in bacon grease for extra flavor!
- Top meat with cheese, avocado, or sour cream for a creamy contrast. A sprinkling of sharp cheddar on scrambled eggs is a must for me.
- Sauté veggies like mushrooms, onions, or peppers in olive oil or beef tallow. They make tasty meaty side dishes.
- Whip up bulletproof coffee for a mug full of healthy fats. Blend coffee, butter, and MCT oil for a filling start to the day.
Don’t be afraid to add plenty of fat at breakfast. It provides fuel for your brain and body while helping regulate blood sugar and hunger levels.
3. Skip the Carbs and Sugars
One key benefit of the carnivore diet is eliminating all those processed carbs and sugars that can spike blood sugar and lead to crashes later. That makes breakfast an easy meal to go completely carnivore.
Avoid muffins, cereal, oatmeal, pancakes, yogurt with fruit, or other carb-laden options. Stick to meat, eggs, fatty dairy, and non-starchy veggies cooked in fat. Pass on sugary syrups, jams, or juices.
I used to crave pancakes and muffins for breakfast, but now I don’t miss those blood sugar rollercoasters. Focusing on protein and fat keeps me going strong all morning. Give it a try for a few weeks and your carb cravings will likely fade.
4. Make Breakfast Easy By Batch Cooking
One of the easiest ways to streamline your mornings is to do some batch cooking on your day off. This means preparing several breakfast components in larger quantities so you have pre-made food ready to go.
Here are some great make-ahead options:
- Hard boil a dozen eggs
- Cook a pound of bacon or breakfast sausage
- Sauté a big batch of onions and peppers
- Make a large casserole with eggs, meat and veggies
- Prepare individual egg muffin cups
- Cook steak and burgers and store in the fridge
Then you can quickly reheat, assemble, and customize your breakfast bowl throughout the busy work week. A little bit of prep work up front pays off with quick, satisfying carnivore breakfasts!
A few Meal Combinations For A Nutritious Carnivore Breakfast
Rather than just eating a plain omelet or steak for breakfast, combining different meat, eggs, and dairy can ensure you get a variety of essential vitamins and minerals to start the day off right.
Here are some balanced carnivore breakfast ideas:
- Eggs with bacon and cheese
- Steak with eggs cooked in the beef tallow
- Salmon and whole milk yogurt
- Ground beef skillet with mushrooms, onions and cheese
- Liver pâté with hard-boiled eggs
- Bone broth with scrambled eggs and collagen powder
As you can see there are many different ways to mix and match animal foods for a satisfying zero-carb breakfast. The key is to include a few different items to meet all your nutrient needs. Don't rely on just eggs or just steak every single morning.
Tips For Preparing A Quick hassle-free Carnivore Breakfast
I know mornings can be rushed for many people. Here are some tips for making carnivore breakfast fast and easy:
Cook once, eat twice. Make a big batch of scrambled eggs, breakfast sausage, or bone broth on the weekend so you have ready-made items during the busy work week.
Use a slow cooker. Toss ingredients like eggs, meat, and veggies in a slow cooker so breakfast is ready when you wake up.
Meal prep ingredients. Dice onions and peppers, cook sausage, and wash veggies on the weekends to streamline weekday cooking.
Opt for frozen. Frozen items like cooked sausage patties, berries, and veggies allow you to quickly throw together a breakfast.
Keep it simple. Don't complicate things with complex recipes. Quick meals like omelets, yogurt, and steak don't require much active prep.
What To Drink With Your Carnivore Diet Breakfast?
Staying hydrated is key when following a zero-carb diet. Here are some appropriate beverage options to accompany your meaty breakfast:
Water: Plain water should be your go-to beverage. Add lemon or lime if you want some natural flavor.
Bone broth: Sipping on bone broth is a warming, savory way to hydrate that also delivers nutrition.
Tea or coffee: As long as you avoid sweeteners like sugar and honey, feel free to enjoy black coffee or plain tea.
Sparkling water: For a little carbonation, try unsweetened bubbly waters. Avoid sweet sodas and juices.
Full-fat milk: Milk contains lactose so some carnivores avoid it, but it can be included in moderation if tolerated.
Sample One Week of Carnivore Breakfast Ideas
To give you an idea of how to vary your mornings on the carnivore diet, here is a sample week of breakfast options:
Monday:
Steak and Eggs
– Pan-fried ribeye steak
– Sunny side up eggs cooked in beef tallow
– Sautéed mushrooms in butter
– Avocado slices
Tuesday:
Sausage Scramble
– Ground pork sausage crumbles
– Scrambled eggs with cheese
– Sliced tomato
– Guacamole
Wednesday:
Smokey BLT
– Crispy bacon
– Lettuce leaves
– Sliced tomato
– Avocado
– Drizzle of olive oil
Thursday:
Lox and Eggs
– Smoked salmon
– Chopped hard-boiled eggs
– Dill and lemon zest
– Dollop of sour cream
Friday:
Breakfast Meat Platter
– Assorted cooked sausages, bacon and ham
– Fried eggs
– Slice of brie cheese
– Olives
Saturday:
Steak and eggs with a side of liver and onions
Sunday:
Baked breakfast casserole with sausage, bacon, eggs and cheese
With a little planning and creativity, you can whip up endless meaty and mouthwatering carnivore breakfasts. This nourishing approach will help you feel your best all day long.
Listen To Your Body's Unique Needs
While these breakfast ideas provide a solid starting point, remember that we all tolerate foods differently. Some do best with eggs daily while others feel better minimizing egg yolks. Some carnivores handle dairy without issue while it causes inflammation for others.
Tune in to how your body reacts so you can personalize your breakfast to optimize your energy, gut health, and mental clarity. Stay observant to identify any problematic foods.
The perfect carnivore breakfast fuels your body without dragging you down mentally or physically. It gives you sustained energy while keeping you full and focused for hours. Experiment to find the ideal morning meal that fits your individual needs.