Carnivore diet meal plan: Is it right for you

Published on: 04/04/2023

The carnivore diet meal plan has gained popularity in recent years. But who is the carnivore diet for and who, if anyone, can it harm?

What is the carnivore diet

The carnivore diet is pretty much just that, a meat only diet. There are conflicting sources about dairy. The idea behind the carnivore diet is that high quality protein and fat will lead to lower inflammation and aid in weight loss. 

What is included in the carnivore diet

The carnivore diet focuses on grass fed meats. No grain fed or grain finished meats are allowed. Many sources do not include dairy and those that do require it to be free from added sugars.

What is not included in the carnivore diet

The carnivore diet is free from grain fed or finished meats, fruits, vegetables, grains, nuts, seeds and legumes.

What nutrients are missing in the carnivore diet

Fiber

It is very clear that the carnivore diet is a version of a low carbohydrate diet. Low carb diets have been used for some time to help those with diabetes. The carnivore diet, unlike the keto diet, does not include any fiber. Fiber is found in plants, including fruits, vegetables, some grains, nuts, seeds and legumes. The carnivore diet claims to help improve gut health, but lacks fiber which is a key element in gut health.

Vitamins and Minerals

While animal products to contain many vitamins, they also lack many key vitamins for health including:

  1. Vitamin C for immunity and collagen production
  2. Vitamin E for antioxidant the helps protect the body
  3. Boron for bone health

Who could benefit from the carnivore diet meal plan?

To be honest, I am not sure there is anyone that would benefit from the carnivore diet due to the highly restrictive nature. Diets that limit large groups of foods are not recommended as they lead to deficiencies in key nutrients, as mentioned above. The carnivore diet could be harmful for those with kidney disease. Those with CKD benefit from a well balanced diet including plant based proteins and many need to limit the total protein in the diet. Individuals with diabetes may experience low blood sugars (or hypoglycemia) on the carnivore diet because many medications expect that carbohydrates are being consumed.

Feeling confused about what to eat? You’re not alone. The CKD + Diabetes Course was created for those with CKD (with or without diabetes) to become empowered about food choices.

Carnivore diet meal plan

Carnivore Diet:

  1. Bacon and eggs
  2. Chicken and bone broth
  3. Tuna steak
  4. Jerky snack

Balanced Diet:

  1. Oatmeal with berries
  2. Salad with beans or tuna
  3. Tacos with shrimp, slaw and avocado
  4. Veggies and hummus

Want more support?

Eating for health can be confusing. I am a trained Registered Dietitian and work with individuals to help them understand how their eating habits impact their health and health conditions (like diabetes or kidney disease). I work with individuals in group and some privately to help them learn how to eat the foods they enjoy and help remove the fear around eating. Schedule a call today to see if we are a good fit for one another.

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