Starting or following a carnivore diet can seem daunting at first. What should you buy? How much meat and organs do you need? It's easy to feel overwhelmed when figuring out your ideal carnivore grocery list.
Don't worry – I'm here to walk you through building the perfect carnivore diet shopping list tailored to your needs and preferences. A well-planned carnivore grocery list sets you up for success on this meat-focused way of eating.
Focus on Quality Meat and Organs from Pasture-Raised Animals
The carnivore diet gets its name for good reason – meat is the star of the show here. When constructing your grocery list, quality cuts of beef, pork, lamb, and other meats should take center stage.
On a true carnivore diet, 100% of your calories and nutrients come from animal foods. This means meat, and only meat, at each meal.
Here are some tips for selecting optimal protein sources:
Emphasize beef. Steaks, roasts, ground beef, and organ meats like liver should make up the bulk of your list. Beef provides complete nutrition and will likely be your primary protein.
Choose fatty cuts. Ribeyes, T-bone steaks, chicken thighs with skin, and pork belly provide healthy fats to keep you satiated. Avoid lean meats – you need the fat!
Buy grass-fed or pasture-raised. Meat from animals fed their natural diet contains more nutrients like omega-3s and conjugated linoleic acid (CLA). It’s worth the extra cost.
Consider organ meats. The liver and other organ meats are nutrition powerhouses. Try incorporating them occasionally for an extra boost.
Try different proteins. For variety, add bison, lamb, pork, chicken, and eggs into the mix. Seafood works too – salmon, shrimp, and sardines are great options.
Supplement with Bone Broth and Tallow
In addition to high-quality cuts of meat, bone broth and tallow (rendered fat) are two pantry staples that make excellent additions to your carnivore grocery list.
Here's why they're beneficial to include:
Bone broth – This savory, mineral-rich broth made from animal bones helps increase your electrolyte and nutrient intake.
Tallow – Rendered beef or lamb fat provides a concentrated dose of heart-healthy fats. Use it for cooking or add it to coffee.
When looking for bone broth or tallow, try to find options that come from grass-fed, pasture-raised animals whenever possible.
Flavor with Salt, Spices and Herbs
To prevent taste bud fatigue, you’ll want to stock up on salt and seasonings to amplify flavor.
The good news is most spices and herbs are carnivore-approved. I recommend having these on hand:
- Sea salt or Himalayan pink salt
- Black pepper
- Garlic powder
- Onion powder
- Chili powder or cayenne pepper
- Rosemary, thyme, oregano, basil
- Mustard powder
- Paprika or smoked paprika
Spice blends like garlic salt, lemon pepper, and ranch seasoning can also add flair. Just check labels to verify no sugars or anti-caking agents have been added.
When preparing meat, rub on the spices or mix into a quick marinade for extra flavor. You’ll look forward to each meal!
Fill in the Gaps with Eggs and Limited Extras
To round out your carnivore grocery list, eggs, and a few other items can help fill nutritional gaps and add variety:
Eggs – A great source of protein and healthy fats. Choose pastured or omega-3-enriched eggs.
Cheese – Stick to hard cheeses like cheddar in moderation. Avoid soft or processed cheeses.
Unsweetened nut or seed butter – For portable fat and energy. Good options include almond butter and sunflower seed butter.
Olives – Provides healthy monounsaturated fats. Limit to 2-3 servings per day.
Avocado – Also contributes monounsaturated fats when you want plant-based. Eat in moderation.
Mustard – Adds tangy flavor. Opt for plain yellow mustard with no sugar added.
The Carnivore Grocery List: Putting it All Together
Here is an example of what a complete carnivore diet grocery list might look like:
Proteins:
– Grass-fed ground beef
– Grass-fed steaks (ribeye, NY strip, filet mignon)
– Grass-fed roasts (chuck, rump)
– Bacon or pork belly
– Chicken thighs/legs with skin
– Eggs (pastured or omega-3)
– Wild-caught salmon fillets
– Canned sardines or mackerel
– Beef, chicken or pork liver
Fats:
– Beef tallow
– Lard or duck fat
– Bone broth (beef or chicken)
– Ghee clarified butter
Seasonings:
– Sea salt
– Black pepper
– Garlic powder
– Onion powder
– Paprika
– Oregano
– Chili powder
Extras:
– Avocado (limit to 2-3 per week)
– Olives (limit to 2-3 servings per day)
– Cheddar cheese (limit to 1-2 oz per day)
– Yellow mustard
– Unsweetened nut/seed butter
What Should You Avoid on a strict Carnivore diet Grocery List?
On a true carnivore diet, the only foods allowed are animal foods like meat, fish, eggs and dairy if tolerated. Avoid all other foods like:
- Grains: wheat, rice, oats, corn, etc.
- Legumes: beans, lentils, peas, peanuts
- Vegetables and fruits
- Added sugars or sweeteners
- Vegetable/seed oils: soybean, canola, etc.
- Processed foods or snacks
Stick to just meat, organs, eggs, and minimal seasoning. This ensures you get the full benefits of the carnivore diet.
Make a Carnivore Diet Grocery List that Works for You
Your ideal carnivore grocery list depends on your specific needs and food preferences. Use this guide as a starting point, then customize your own list based on your favorite meats, target macros and calorie intake.
Focus on getting high-quality pasture-raised meat, eggs and organs. Choose plenty of fatty animal protein sources. Drink bone broth for added nutrients. Avoid all other foods like carbs and plant foods.
With a well-planned, personalized carnivore shopping list, you’ll be set up for success and satisfaction with this meat-focused way of eating!