What Should Women Eat on a Carnivore Diet? FREE Printable Food List

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Are you a woman who is ready to sink her teeth into a carnivore diet but not sure exactly what you can chow down on? In this post I'll share all the delicious meats and proteins that will keep you feeling satisfied and energized while also losing weight and possibly reversing health issues like prediabetes, high blood pressure, and joint pain.

On a carnivore diet, women can eat any type of animal-based foods, such as beef, pork, chicken, fish and shellfish, bacon, eggs, and bone broth. A carnivore diet also includes dairy products including butter, heavy whipping cream, all types of cheeses, sour cream, unsweetened yogurt, and cream cheese.

They say variety is the spice of life and in the carnivore world variety is important to avoid boredom and burnout. At first, the idea of limitless ribeye steaks, fried eggs, bacon, and cheese might sound AMAZING, but trust me it can get tiresome.

In this blog post, I'll share exactly what kinds of meat, seafood, and dairy work best for women on a carnivore diet, how MUCH food you should eat, what NOT to eat on carnivore, and I have a printable carnivore shopping list you can use as a guide while beginning an animal-based lifestyle.

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What Should Women Eat on a Carnivore Diet?

Women can enjoy all cuts of meats and eggs on a carnivore diet.

All types of meat are allowed on a carnivore diet. As Dr. Ken Berry (one of my very favorite carnivore mentors) says, "If it used to moo, cluck, swim, or oink, then  you can eat it!"

meat for carnivore diet

When choosing a carnivore way of eating you can enjoy:

  • Alligator

  • Bacon

  • Beef (steak, roasts, ground beef, jerky, etc.)

    • ribeye

    • strip steak

    • chuck roast

    • ground beef

    • filet mignon

    • pot roast

    • beef rib

    • flank steak

    • sirloin

    • brisket

    • beef jerky

  • Bison

  • Chicken (all parts of the chicken, including the skin)

    • chicken legs

    • wings

    • chicken breast

    • rotisserie chicken

    • chicken thighs

  • Eggs (all types)

  • Lamb (ground, chops, leg)

  • Lunch meat (turkey, roast beef, corned beef, etc.)

  • Pork

    • bacon

    • pork loin

    • pork chops

    • sausage

    • pork belly

    • pork shoulder

    • pork spareribs

  • Poultry (chicken, duck, goose)

  • Rotisserie chicken

  • Turkey

  • Veal

  • Wild game

    • elk

    • rabbit

    • venison

Experts suggest focusing on fatty cuts of beef on a carnivore diet because these cuts are high in healthy fats and provide essential nutrients like omega-3 fatty acids and vitamin E. Additionally, the high-fat content helps to keep you feeling full and satisfied.

 
 

Women can eat all types of seafood on a carnivore diet.

Eating seafood is a great way to add variety to your carnivore diet. You can eat it on its own, like searing a piece of wild-caught salmon and basting it with butter, or you can do a surf-and-turf and combine it with a steak or your favorite meat.

Some of the best types of seafood to eat on this type of diet include shellfish such as shrimp, crab, and lobster, as well as fatty fish like salmon and tuna. Make sure to choose wild-caught seafood if your budget allows.

  • Arctic char

  • Catfish

  • Chilean sea bass

  • Clams

  • Cod

  • Crab

  • Crawfish

  • Lobster

  • Mahi Mahi

  • Oysters

  • Redfish

  • Salmon

  • Sardines

  • Scallops

  • Shrimp

  • Squid

  • Tilapia

  • Trout

  • Tuna

 

Women can eat organ meat, bone marrow, and bone broth on a carnivore diet.

I've always loved bone broth (I usually purchase this brand on Amazon) and while it is not a requirement on a carnivore diet, it is a good way to add electrolytes, collagen, and vitamins and minerals to your diet and it gives you more variety with your meals.

You can eat:

  • Bone broth

  • Bone marrow

  • Heart

  • Kidney

  • Liver

  • Tongue

 
 

Can you eat processed meats, like bologna or hot dogs, on carnivore?

Dr. Ken Berry, who I find to be one of the most reasonable carnivore experts on YouTube believes that eating foods like bologna, hot dogs, Vienna sausages, and even Spam is perfectly fine. While it's always best to choose unprocessed cuts of meat, poultry, or seafood, you can still get great results and follow a carnivore diet on a budget.

Be cautious when consuming processed meats because many have added sugars, flavors, or other additives. Read labels and try to keep the carb count as close to 0 as possible. Include them as a treat food or if  your budget is tight.

Processed meats you can eat on carnivore:

  • Bologna

  • Beef jerky

  • Bratwurst

  • Hot dogs

  • Pepperoni

  • Salami

  • Spam

  • Vienna sausages

I personally like bratwurst and hot dogs occasionally. Eating processed meats also helps you to stick to carnivore while traveling or dining out when you don't have a lot of options. Larger gas station chains like QuikTrip, Love's Travel Stops, Circle K, or 7-Eleven  have hot dog rollers which make grabbing perfectly carnivore food easy when you're on the road. I find a hot dog much more satisfying than eating beef jerky or pepperoni sticks when I'm traveling.

 
 

On a carnivore diet, cook with butter, bacon grease, tallow, duck fat, or lard.

Animal-based cooking fats are preferred on a carnivore diet because they are high in saturated and monounsaturated fats, which are important for energy and maintaining healthy hormone levels.

  • Bacon grease

  • Butter

  • Duck fat

  • Lard

  • Tallow

 

Women can consume dairy on a carnivore diet.

Dairy is an animal product which means it is fine to consume on a carnivore diet. Be sure to choose only full-fat dairy products

On a carnivore diet enjoy:

  • Butter

  • Cheeses of all types (cheddar, Monterey jack, gouda, feta, mozzarella, burrata, blue cheese, brie, cheese curds, etc.)

  • Cream cheese

  • Full-fat unsweetened yogurt

  • Heavy whipping cream

  • Parmesan crisps (baked Parmesan cheese which is crunchy and similar to crackers)

  • Ricotta cheese

  • Sour cream

  • Whole milk

If you have an autoimmune disease (as I do) you may want to limit or exclude dairy entirely since some people may find dairy to be inflammatory. I included dairy (mainly in the form of heavy cream and cheese) on my first 30 days of carnivore and did not see a reduction in my joint pain. I decided to wean myself off of dairy and have a 30-day dairy-free trial. After I've completed 30 days of no dairy, I plan to reintroduce it in small amounts to see if it has an effect on my results.

 

What to drink on a carnivore diet.

While following a carnivore diet, it is important to stay hydrated and to avoid sugary or artificially sweetened beverages.

You can drink:

  • Bone broth

  • Coffee (black or with heavy cream)

  • Electrolyte drinks (I use and recommend LMNT brand and purchase it on Amazon. Raspberry is my go-to flavor.)

  • Sparkling water

  • Unsweetened iced tea

  • Water

It's interesting to note that coffee and tea are made from plants. Super hard-core carnivore folk will not include coffee or tea in their diet, but most carnivore enthusiasts I follow still drink coffee and/or tea.

I have one small coffee each day with heavy cream and it helps keep me sane and those around me safe, haha.

 

What women should NOT eat on a carnivore diet.

Because a carnivore diet is an animal-based diet, the list of things you cannot eat is very long. If you wish to adhere to a strict carnivore diet just ask yourself "is it an animal product?" If the answer is no, then don't eat it.

On a carnivore diet, you cannot eat:

  • fruits

  • vegetables

  • vegetable oils like olive oil, avocado oil, corn oil

  • grains like rice, oats, barley

  • pasta

  • bread, rolls, baked goods

  • tortillas, tacos

  • snack foods like tortilla chips, Cheetos, pretzels

  • sweets like candy, cake, cookies

  • most fast food or sit-down restaurant food unless you order meat only

 

Many experts also recommend against consuming artificial sweeteners.

Some women exploring a carnivore lifestyle will use small amounts of herbs or spices in cooking, or use super low-carb condiments like raw sauerkraut as a garnish.

My personal belief is that if a sprinkle of Italian seasoning on your ground beef makes it more palatable, or if capers on your pan-seared salmon with brown butter sauce add a bit of zing, that is ok with me.  I often remind myself that carnivore is not a religion, I CHOOSE to eat this way, and sometimes I choose to bend the rules.

To be clear, "bending the rules" doesn't mean grabbing a few of your partner's French fries, or taking a bite of your toddler's pb&j sandwich.

 

How much should a woman eat on a carnivore diet?

The best advice I've heard on how much a woman should eat on a carnivore diet is from Dr. Ken Berry. He says to eat until you are comfortably stuffed.

This is very different from the way you may have eaten in the past, choosing small portions of protein and filling your plate with veggies and starches. It's also different from how many of us have tried to eat in the past, which was to eat until "satisfied."

When you eat until you are "comfortably stuffed" you won't feel hungry an hour or two later like many people are on a high-carbohydrate diet. You will get enough protein, vitamins, and minerals to nourish your body well.

 

Should you eat 3 meals a day on carnivore?

There are no rules around how many meals to eat on carnivore. If you are indeed eating until "comfortably stuffed" eventually you will find your eating sweet spot, no pun intended. Most women following a carnivore diet eat 2 or 3 meals a day with no snacking in between.

Some people eat one large meal a day (called OMAD) but eating only once per day is not a badge of honor. Fueling your body well and meeting its nutrition needs is what is important.

When I started carnivore and was becoming fat-adapted I ate 3 meals and sometimes had a snack or two. I started learning how much to eat (which really meant LARGER portions at meals) and now most days I have coffee in the morning with a piece of bacon (the bacon is a silly ritual with my pug - we each have a piece of start the day), and then I eat lunch and dinner. So I usually have 2 meals a day with no snacking, other than my coffee and 1 slice of bacon. I am hungry for my two meals, but not ravenous during the day.

So, when you start carnivore I would shoot for 3 meals and have a snack or two if needed. Try to rely on your body's hunger signals. Maybe you'll find your sweet spot is indeed 3 meals a day, or maybe it is 2. Do whatever works best and feels right to YOU.

 

FREE printable carnivore food list.

One of the best ways to avoid boredom on a carnivore diet is to include a wide variety of meat, poultry, and seafood in your diet.

Download this free printable carnivore food list and use it for inspiration when planning your meals or doing your grocery shopping.

This printable is my gift to you, with no strings attached. You do not need to opt-in to my email list.

If you're a woman contemplating a carnivore lifestyle, I hope you found this "what to eat" post helpful. I'd love to hear what your favorite carnivore food is. Please post it in the comments!

--The Keto Minimalist