The Carnivore Food Pyramid is a dietary guide you should download and use as a quick reference before making meals and meal plans. The Carnivore Diet Food Pyramid shows the hierarchy of food groups prioritized in the diet to optimize nutrition, satiety, and health. This pyramid simplifies the approach to eating the foods needed to reach optimal health and fitness goals. The main focus is high-fat animal-based products and eliminating plant-based foods.
Base: Ruminant Meats
The base and foundation of the Carnivore Diet Food Pyramid include ruminant meats such as beef, lamb, and goat and game meats like elk and venison.
Ruminants comprise the base because they are satiating and rich in healthy fats, essential nutrients, and high-quality protein, which provide vitamins such as B12, iron, zinc, and fat-soluble vitamins A, D, E, and K.
These meats balance fats and proteins, the primary macronutrients in the Carnivore Diet, to help you improve your health and reach your goals.
Second Level: Non-Ruminants, Seafood, and Eggs
The second level of the Carnivore Diet Food Pyramid includes meats like pork, poultry, fish, and lobster. Organ meats are also included in this level as rich sources of vitamins and minerals.
While still necessary, non-ruminant meats are generally considered secondary to ruminant meats due to lower fat content and different fatty acid profiles.
Fish and seafood are rich in omega-3 fatty acids and nutrients, helping reduce inflammation, improve heart health, and support brain function.
They are also a rich source of protein, B vitamins, iron, micronutrients, and other minerals but are usually leaner and better for those watching their fat and calorie consumption.
However, avoid overconsuming non-ruminants because they don't provide the same nutrient density or fatty acid profile as ruminants. They generally contain higher omega-6 fats, which can promote inflammation if consumed in excess. The most common fish and seafood allowed on the Carnivore Diet include salmon, sardines, mackerel, shellfish (shrimp, lobster, crab), oysters, and mussels.
Eggs are also a staple in the Carnivore Diet because they are versatile and highly nutritious. They are a complete protein source and offer an excellent balance of fats. Whole eggs are also rich in vitamins and minerals, particularly choline (needed for brain function) and lutein (good for eye health). They also contain all essential amino acids, vitamins A, D, E, and K, and healthy fats.
Bone broth is also a nutritious beverage that is allowed in the Carnivore Diet. It can be consumed alone as a drink or used in a wide range of Carnivore foods.
Top Level: High-Fat Dairy and Animal Fats
Animal fats such as ghee, tallow (beef fat), lard (pork fat), and duck fat are integral components of the Carnivore Diet because fat is the key energy source, providing the majority of calories.
Fat is necessary for regulating hormones, supporting brain function, inducing ketosis, and promoting satiety for calorie management. In addition to providing energy, fat is rich in fat-soluble vitamins and essential for absorbing nutrients. Also, high-fat dairy products like butter, ghee, heavy cream, and full-fat cheese bring flavor and fat to your Carnivore meals. These products are also rich in calcium and fat-soluble vitamins.
Why This Pyramid Structure?
Nutrient Density: This pyramid focuses on nutrient-dense, highly bioavailable animal foods, especially ruminant meats, as the foundation because of the micronutrients they provide.
Fat for Energy: Animal fat is a primary energy source in the Carnivore Diet since it provides sustainable fuel in the absence of carbohydrates.
Protein for Muscle and Tissue Maintenance: High-quality proteins from meat, poultry, and fish help maintain muscle mass and support functions.
Satiety and Health: Foods rich in protein and fat provide longer satiety, preventing cravings and overeating. They also help manage macronutrient balance, which is essential for hormonal health.