In recent years, the animal-based diet has gained significant attention for its potential health benefits, including improved muscle mass, increased energy, and better weight management. This diet emphasizes the consumption of animal-derived foods such as meat, eggs, and dairy while minimizing or eliminating plant-based foods. For those interested in adopting or maintaining an animal-based diet, having the right grocery list is key to ensuring a balanced, nutrient-dense lifestyle.
In this blog, we’ll outline an essential Animal-Based Diet Grocery List, providing you with everything you need to fuel your body with the highest quality animal products. Whether you’re new to this way of eating or just looking to streamline your grocery shopping, this list will guide you to make healthier, informed choices.
What Is an Animal-Based Diet?
An animal-based diet focuses on consuming foods derived from animals, such as meat, fish, eggs, and dairy. The diet is high in protein and healthy fats while being low in carbohydrates, as it excludes most plant-based foods like grains, vegetables, and fruits. Some proponents of this diet, like Dr. Paul Saladino, suggest that this way of eating can improve mental clarity, support muscle growth, and provide sustained energy.
While the animal-based diet may vary in the inclusion of certain foods, the general focus is on nutrient-dense animal products that supply essential vitamins, minerals, and fatty acids. This diet is often confused with the carnivore diet, but the animal-based diet allows for some dairy and occasionally fruit, depending on individual preferences.
Key Principles of the Animal-Based Diet
Before diving into the grocery list, let’s quickly review the key principles of an animal-based diet:
- Focus on Animal Foods: The majority of the diet is made up of animal products, including meats, organ meats, fish, eggs, and dairy.
- High-Quality Protein: Animal protein is a significant component of the diet and supports muscle repair, growth, and overall bodily functions.
- Healthy Fats: Fats from animal sources such as butter, lard, and fatty cuts of meat provide the necessary energy for daily activities and hormone regulation.
- Minimal Carbohydrates: The diet excludes most plant-based carbohydrates like grains, legumes, and starchy vegetables to promote ketosis and fat-burning.
With this in mind, here’s the ultimate Animal-Based Diet Grocery List to stock up on:
Animal-Based Diet Grocery List: What to Include
1. Meats: The Backbone of the Animal-Based Diet
When following an animal-based diet, the foundation of your meals will be meat. This includes a variety of animal protein sources that provide essential amino acids for muscle growth, repair, and overall health.
A. Beef
Beef is one of the best sources of high-quality protein and healthy fats. Grass-fed beef is often recommended for its superior omega-3 fatty acid content and higher nutrient density compared to conventionally raised beef.
- Ground beef (ideal for burgers, tacos, or casseroles)
- Steaks (ribeye, sirloin, New York strip)
- Beef liver (high in vitamin A, iron, and other essential nutrients)
- Roasts (chuck roast, brisket)
B. Pork
Pork provides a good source of B vitamins, iron, and zinc, making it an excellent option for anyone on the animal-based diet.
- Pork chops (great for grilling or pan-searing)
- Bacon (rich in fat, which is perfect for those looking to increase their calorie intake)
- Pork belly (a fatty cut of meat that’s flavorful and nutrient-dense)
C. Lamb
Lamb is a nutritious and tender meat choice, high in protein and healthy fats. It’s also a great source of omega-3s and is often grass-fed.
- Lamb chops (grill or roast for a flavorful meal)
- Lamb shoulder (slow-cooked for a rich and tender dish)
2. Poultry: Versatile and Nutrient-Rich
Poultry, especially chicken and turkey, is another staple in an animal-based diet. These meats are leaner than beef and pork but still offer a great balance of protein and fats.
A. Chicken
Chicken is a versatile meat that can be used in a variety of dishes, from roasting to grilling and stir-frying.
- Chicken thighs (higher fat content than chicken breasts, making them a great option for flavor)
- Whole chicken (perfect for roasting, soups, and stews)
- Chicken liver (a rich source of vitamin A, iron, and folate)
B. Turkey
Turkey is another great option for lean protein, and it can be included in your diet in various forms.
- Ground turkey (great for meatballs, burgers, or casseroles)
- Turkey breast (a leaner option for sandwiches or salads)
3. Fish and Seafood: Essential Omega-3s
Fish and seafood are great sources of omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation. In addition, they are an excellent source of protein, making them an important part of the animal-based diet.
A. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are high in omega-3s and other essential nutrients like vitamin D.
- Salmon (wild-caught is preferred for higher nutrient content)
- Mackerel (rich in omega-3s)
- Sardines (high in calcium and omega-3s)
B. Shellfish
Shellfish is rich in zinc, selenium, and B vitamins, which are important for immune function and overall health.
- Shrimp (great for grilling or adding to salads)
- Oysters (high in zinc, ideal for boosting immune function)
- Clams (rich in iron and protein)
4. Eggs: A Nutrient Powerhouse
Eggs are one of the most affordable and nutrient-dense foods you can include in your Animal-Based Diet Grocery List. They are high in protein, healthy fats, and essential vitamins such as B12 and choline. Eggs can be used in a variety of meals, from breakfast to dinner.
- Whole eggs (for scrambling, frying, or baking)
- Egg yolks (rich in fat-soluble vitamins like A, D, and K)
5. Dairy: Calcium and Healthy Fats
Dairy products are an excellent source of calcium, vitamin D, and healthy fats, all of which are essential for bone health, hormone regulation, and overall well-being. While some individuals may be sensitive to dairy, others find that full-fat dairy is a perfect addition to their diet.
- Butter (rich in vitamin A and healthy fats, ideal for cooking)
- Cheese (opt for full-fat, grass-fed options like cheddar, mozzarella, or goat cheese)
- Heavy cream (for adding richness to coffee or recipes)
6. Organ Meats: Nutrient-Dense Superfoods
Organ meats are often referred to as the most nutrient-dense foods available. Liver, kidneys, and heart from various animals are loaded with vitamins and minerals that are harder to obtain from muscle meats alone.
- Beef liver (rich in vitamin A, iron, and folate)
- Chicken liver (high in B vitamins and minerals)
- Heart meat (packed with protein, iron, and other essential nutrients)
7. Bone Broth: A Healing Food
Bone broth is made by simmering bones for extended periods, allowing the nutrients to leach out into the liquid. It’s a great source of collagen, gelatin, and amino acids that promote gut health, joint health, and skin elasticity. Bone broth is also incredibly versatile — drink it on its own, or use it as a base for soups and stews.
- Beef bone broth
- Chicken bone broth
- Pork bone broth
8. Fats and Oils: Cooking and Flavor Enhancers
Healthy fats are a critical part of the animal-based diet as they provide energy, aid in the absorption of fat-soluble vitamins, and support hormone production.
- Lard (animal fat from pork, great for frying and cooking)
- Tallow (beef fat, ideal for high-heat cooking)
- Duck fat (rich in monounsaturated fats, great for roasting)
Final Thoughts
An Animal-Based Diet Grocery List focuses primarily on nutrient-dense, animal-derived foods. By including a variety of high-quality meats, fish, eggs, and dairy, you can ensure that your diet is rich in protein, healthy fats, and essential vitamins. Organ meats and bone broth are also excellent additions for their high nutrient density.
Remember that transitioning to an animal-based diet may take some time, and it’s important to listen to your body and adjust your food choices accordingly. Always aim for the highest quality animal products, preferably grass-fed, pasture-raised, or wild-caught, to maximize nutrient intake.
With this grocery list in hand, you’ll be well on your way to creating meals that support your health, boost your energy, and nourish your body. Happy shopping!
Tom Murphy is a passionate dietitian dedicated to helping others achieve a healthier lifestyle through balanced nutrition. With a deep love for sharing diet and wellness tips, he provides practical advice to inspire healthier eating habits. Tom believes in the power of food to transform lives and enjoys guiding others on their journey to better health.