Animal-Based Diet Explained: Benefits, Foods to Eat, and Tips

Looking to channel your inner caveman—minus the loincloth and club? The animal-based diet might be your modern-day primal upgrade.

Centered around nutrient-packed foods like meat, fish, eggs, and dairy, this approach kicks most carbs to the curb and puts animal-based foods front and center. 

Advocates suggest it can lead to better health, improved energy levels, and fewer digestive issues. However, with any diet, it’s important to weigh the benefits and risks to decide if it’s right for you.

In this article, we’ll break down the benefits of this way of eating, and why it might be the upgrade your body’s been waiting for.

What Is an Animal-Based Diet?

An animal-based diet centers around animal-derived foods like meat, fish, eggs, dairy, and organ meats. That means this diet is naturally high in fat and protein, and low in carbs.

Unlike the stricter carnivore diet, this approach leaves a little wiggle room for small amounts of select plant foods, such as low-lactose fruits, honey, and certain veggies. 

Quality matters here, too. The emphasis is on nutrient-dense, well-sourced animal products, such as grass-fed, pasture-raised, wild-caught, and raw or unpasteurized dairy. 

Potential Health Benefits of an Animal-Based Diet 

Because animal-based diets are a relatively new trend, there’s not much research on the effects of this specific way of eating (yet). However, we can draw plenty of solid insights from the diet’s nutrient profile and well-studied approaches, like keto, that share a similar foundation.

Let’s take a look at the potential benefits of an animal-based way of eating. 

#1: Nutrient density 🥩

Animal foods are packed with essential nutrients like B vitamins, iron, zinc, and vitamin A. What’s more, these nutrients are typically more bioavailable, meaning your body can absorb and use them more easily than those found in plant-based foods.[*]

#2: Rich in complete proteins 💪🏽

Animal foods are considered complete proteins because they contain all nine essential amino acids the human body needs. Whether you’re focused on strength training or just maintaining overall health, protein from animal sources plays a key role in building, preserving, and repairing muscle.[*]

#3: Rich in healthy fats 🐟

Forget the fat phobia of the ’90s. High-quality animal fats like omega-3s from fatty fish, conjugated linoleic acid (CLA) from grass-fed beef, and cholesterol (yes, it matters) are crucial for brain function, hormone production, and cellular health.[*][*]

#4: Supports gut health 🍳

While fiber gets all the hype, too much of certain plant foods can irritate some guts. Some people find relief from bloating, gas, or IBS flare-ups by cutting back on fibrous or high-oxalate plants and focusing on animal foods. Add in fermented dairy or bone broth, and you’ll be feeding your gut in a different, but still powerful way.

#5: Reduces appetite 🤤

Hunger is the downfall of most diets. Fortunately, when you cut carbs and load up on protein and fat, your appetite naturally reduces. No willpower games required. In fact, studies show that people who eat very low-carb diets often end up consuming fewer calories without even trying.[*]

#6: Supports weight loss 💁🏻♀️

If weight loss is the goal, cutting carbs is one of the most effective moves you can make.

Many studies suggest that people on low-carb diets tend to lose more weight (and lose it faster) than those following low-fat plans.[*][*]

Low-carb diets are especially effective at targeting harmful belly fat. Studies suggest that a significant portion of the fat lost on low-carb diets comes from the abdominal cavity, where it poses the greatest health risk.[*]

#7: Supports balanced blood sugar ⚖️

When you focus on protein and fat and ditch the ultra-processed carbs, you naturally reduce insulin spikes and blood sugar swings. That means more steady energy throughout the day and less crashing and craving.

Research backs up these reported effects, suggesting that reducing carb intake can lead to significant drops in blood sugar and insulin levels.[*][*] In fact, some people with diabetes may need to cut their insulin dosage by up to 50 percent shortly after starting a low-carb diet.[*] (Always talk to a doctor before doing so, though!)

🥩 What to Eat on an Animal-Based Diet

So, what does an animal-based day of eating actually look like? Here’s a sample menu to get your gears turning:

✅ Animal-Based Meal Ideas:

• Breakfast: Pasture-raised eggs cooked with grass-fed butter and cheese, with half a banana. 

• Lunch: Ribeye steak or grilled salmon with a few slices of avocado.

• Dinner: Ground lamb or turkey with kimchi or pickles.

✅ Animal-Based Snacks:

• Hard-boiled eggs

• Grass-fed beef sticks or jerky

• Raw cheese

• Sardines or smoked salmon

• Bone broth

• Full-fat yogurt (raw or low-lactose preferred)

• Fruit (occasionally) 

• Keto Brick’s carnivore-friendly bars (Carnivore Cake Pop and Primal Fudge)

🤔 Is an Animal-Based Diet Right for You?

An animal-based diet can offer some impressive benefits, but it’s not without its trade-offs. Here are a few things to consider before diving in:

• It can get expensive. High-quality animal foods (grass-fed, pasture-raised, wild-caught, raw dairy) come at a premium. If you’re eating on a budget, the costs can add up fast.

• Food variety is limited. If you love a wide range of veggies, grains, and legumes, this diet might feel restrictive.

• You’ll miss out on certain plant-based nutrients. By removing or limiting vegetables and other plant foods, you lose access to beneficial compounds like polyphenols, antioxidants, and fermentable fibers that support gut and overall health.

• There’s an adjustment period. Switching from a high-fiber or carb-heavy diet to mostly protein and fat can take some getting used to. Some people experience digestive changes, cravings, or low energy during the transition.

• Meal prep matters. Unless you’ve stocked up on things like Keto Bricks or prepped your meals ahead of time, convenience can be a challenge.

• It’s not for everyone. If you have existing health issues, it’s important to consult your doctor first. What works for one body might not work for yours.

If a strict animal-based approach feels a little too intense, consider a similar approach with a bit more flexibility, like the paleo or keto diet. They offer many of the same benefits without fully cutting out plant foods.

🧱Fuel Smarter with Keto Brick 🔥

Consistency is king when it comes to results, and Keto Brick makes it ridiculously easy to stay on track with your animal-based lifestyle. 

Keto Brick is the world’s only thousand-calorie keto-friendly performance bar, crafted for athletes, adventurers, and everyday overachievers who crave clean, functional fuel.

Choose Keto Brick for: 

• Ultimate convenience: Shelf-stable, melt-proof, and travel-ready. Toss one in your gym bag, backpack, or glovebox and consider yourself covered.

• High-quality nutrition: Each carnivore-friendly brick delivers 89-91 grams of fat from grass-fed beef tallow and 42-45 grams of protein from beef protein isolate and an ancestral organ blend. Minimal carbs. Maximum output.

• Guilt-free satisfaction: With two flavor-packed, carnivore-friendly options, you get performance and pleasure in one tidy package.

• Clean label ingredients: No nasty fillers, no fluff—just real, functional fuel made with nutrient-dense ingredients your body actually recognizes.

🙌With macros built for ketosis (81.5% fat /12.5% protein / 6% carbs), Keto Bricks are engineered to elevate ketones, support muscle growth, and keep hunger in check, whether you’re grinding through work, lifting heavy, or climbing a 14er. 

Dial In with Animal-Based Nutrition

Dialing in your nutrition doesn’t have to mean counting every macro or following a complicated plan. By focusing on high-quality animal foods and cutting the processed clutter, you’re giving your body the nutrients it needs to thrive.

👉And when life gets busy? Let Keto Brick keep you dialed in with performance-driven, animal-based fuel that works just as hard as you do.