Carnivore Starter Guide (Expert Carnivore-Only Advice)
CORE PRINCIPLES
1. Eat ruminant meat first (beef, lamb, goat, venison), focusing on fatty cuts (ribeye, chuck, short ribs,
brisket).
2. Meat + water + salt to taste. No plants, sugars, sweeteners, seed oils, sauces, or keto treats. Coffee/tea,
spices, and dairy are optional – many beginners do best cutting them for 30 days.
3. Eat to satiety, not by macros. Stop when meat no longer tastes good.
4. Keep it simple for 30 days, then adjust.
WHAT TO EAT (YES LIST)
– Beef/lamb/goat/venison (fatty cuts)
– Eggs (yolks if whites cause issues)
– Seafood (salmon, sardines, mackerel, shellfish)
– Animal fats (tallow, butter, ghee)
– Optional: hard cheeses, heavy cream if tolerated
– Salt to taste; plain water
WHAT TO AVOID (NO LIST)
– All plants, sugars, sweeteners
– Seed/plant oils
– Sauces/marinades
– Keto desserts
– Fruit/honey
– Alcohol
– Coffee/tea if symptoms persist
30-DAY ON-RAMP
Week 1 – 2 to 3 meals/day of fatty ruminant meat + salt + water.
Week 2 – Naturally move to 2 meals/day. Increase fat if energy dips.
Week 3 – Single-ingredient days (e.g., only ribeye) to spot triggers.
Week 4 – Evaluate results; reintroduce slowly if desired.
SAMPLE MEAL IDEAS
– High-fat beef day: Eggs + chuck roast; ribeye for dinner; burger patties with tallow.
– Seafood rotation: Salmon & eggs; beef short ribs.
– Budget day: 80/20 ground beef; bone broth.
TROUBLESHOOTING
– Low energy: Increase fat and salt.
– Loose stools: Remove dairy, eggs; avoid rendered fats.
– Constipation feeling: Usually low bulk; increase fat.
– Cravings/jitters: Try coffee-free for 30 days.
LABS & TRACKING (Optional)
– Fasting insulin, TG/HDL ratio, waist-to-height, CMP, uric acid.
SUPPLEMENTS & ELECTROLYTES
– Organs optional; salt-to-taste is usually enough.
– Supplements only if solving a clear issue.
SHOPPING LIST
Ribeye, chuck roast, short ribs, brisket, ground beef (70-80%), lamb shoulder, oxtail, salmon/sardines, eggs,
tallow/butter/ghee, water, salt
EXPERT SOURCES (CARNIVORE ONLY)
– Dr. Anthony Chaffee
– Dr. Shawn Baker
– Dr. Ken Berry
– Dr. Georgia Ede
– Amber O’Hearn