The dirty carnivore diet is a flexible version of the all-meat lifestyle that permits processed, conventional, and non-organic animal products alongside premium cuts. In this guide, I will explain who this approach is for, why it works, and how to follow it safely.

At its core, the dirty carnivore diet prioritizes practicality and flexibility over purity. The main goal is still to consume primarily animal-based foods, but with fewer restrictions on food quality, processing, and sourcing.

'Dirty' refers to the wider inclusion of foods like conventionally raised meat, processed items like bacon or sausage, and full-fat dairy. Stricter versions of the diet might exclude these due to potential additives or lower nutrient profiles.

This approach is often chosen for its accessibility to the average person. It involves a pragmatic balance between convenience and the nutrient quality of less-processed foods.

Second, it offers superior convenience, with pre-cooked sausages and deli meats saving valuable time. Many of my patients work long hours and cannot cook a steak for lunch every day.

Third, the flexibility makes it more sustainable and easier to adhere to long-term for some people. Lowering the barrier to entry helps people stick with the plan past the first week.

This diet is not an excuse to eat junk food or cheat on the core macronutrient ratios. The foundation remains meat, eggs, and animal fats.

It is a spectrum where an individual's version might be very different from someone else's, but the core principles remain. While the philosophy is flexible, it's helpful to see how it stacks up against its stricter counterpart.

The primary distinction between 'dirty' and 'strict' (or 'clean') carnivore lies in food quality and allowed food types. Understanding these differences can help you decide which approach aligns better with your goals and lifestyle.

This flexibility is the main reason many people find this version of the diet appealing.

By easing the strict rules of the standard carnivore diet, the 'dirty' version introduces several practical benefits that can make it more appealing and sustainable. From a clinical perspective, any dietary pattern that a person can consistently adhere to is more likely to yield positive results.

With access to personalized meal plans and over 500 carnivore recipes, you don't have to guess what to eat next. The inclusion of light workouts and progress trackers also keeps you accountable during the transition.

By allowing for a wider range of foods, you have easier options when dining out or traveling. The dirty carnivore approach can significantly improve long-term adherence in social settings.

For example, being able to choose a standard burger patty at a restaurant without guilt makes social eating far less stressful. This flexibility prevents the 'all or nothing' mindset that leads to quitting.

1. Buy Conventional — Ground beef often costs around $5/lb compared to $10+ for grass-fed.

2. Choose Sales — Look for discounts on pork sausage and eggs to keep costs low.

This contrasts with the high cost of exclusively grass-fed, pasture-raised, and wild-caught options. Those premium choices can be two to three times more expensive.

For example, you can create a quick, satisfying lunch in minutes using pre-cooked sliced turkey. Add a few slices of cheese, and you have a meal requiring zero cooking.

This slower adaptation may help reduce the initial side effects, sometimes called the 'keto flu'. These symptoms can occur when making a drastic dietary shift too quickly.

To capitalize on these benefits, it's crucial to know which foods fit into this flexible framework.

The food list for the dirty carnivore diet is straightforward and expansive, focusing on animal products without strict sourcing requirements. This makes grocery shopping and meal planning relatively simple.

Common examples include bacon, sausages, hot dogs, and deli meats. These items are readily available at any grocery store.

As a best practice, even within this framework, it's wise to check labels for minimal added sugars or fillers. Some processing is fine, but we still want to avoid high sugar content.

Budget-friendly canned and frozen options are perfectly acceptable on this plan. You do not need to buy fresh, wild-caught seafood to participate.

As a physician, I encourage including fatty fish whenever possible for their omega-3 fatty acids. These fats are crucial for inflammatory balance and brain health.

For dairy, choose full-fat options like hard cheeses, cream cheese, heavy cream, and butter. These fats provide satiety and energy.

It's important to note that dairy tolerance varies from person to person. You may need to experiment to see what works for your digestion.

Just as important as knowing what to eat is understanding what to limit.

While flexible, this diet still eliminates most non-animal products to maintain its low-carb, animal-based foundation. The goal is to remove foods that are high in carbohydrates and sugars.

Foods like bread, pasta, and cereal are strictly off-limits. They trigger insulin responses that counteract the metabolic goals of the diet.

The main reason is that these foods are high in carbohydrates. They also contain compounds like gluten and lectins that carnivore diets aim to avoid.

This represents a significant departure from conventional dietary advice. However, many patients report improved digestion after removing fiber.

The primary goal is to eliminate plant-based sugars (fructose) and fiber. We focus solely on nutrients from animal sources.

Processed vegetable and seed oils like canola, soybean, and corn oil should also be removed. These oils can be pro-inflammatory and are often found in processed foods.

Instead, use stable animal fats like butter, tallow, and lard for cooking. With this flexibility come some unique health considerations to keep in mind for long-term well-being.

While the dirty carnivore diet offers great flexibility, it's wise to be mindful of a few nutritional aspects. Proactively balancing convenience with nutrient quality is key to supporting your long-term health goals on this plan.

Individuals with a history of high blood pressure should be particularly mindful. Excess sodium can sometimes exacerbate these conditions.

A practical approach is to balance processed items like bacon with fresh cuts of meat. Also, look for 'uncured' labels when possible to reduce synthetic additives.

A diet that includes organ meats and fatty fish provides a broader nutritional spectrum. You don't need to eat organs daily, but occasional consumption helps.

1. Liver — Try to eat 3-4 oz per week for Vitamin A.

2. Salmon — Include for Omega-3s and Vitamin D.

3. Eggs — Eat yolks for Choline and Vitamin K2.

This often normalizes within a few weeks as your gut microbiome adapts to the new fuel source. Patience is key during this phase.

Drinking plenty of water and salting your food to taste can support healthy digestion during this transition. If you experience persistent digestive issues that don't resolve after a few weeks, or if you have a pre-existing condition like kidney disease or high blood pressure, it's always best to discuss major dietary changes with your healthcare provider.

Seeing how these foods come together can make the diet feel more concrete.

To give you a practical idea of what a few days on this diet can look like, here is a sample meal plan. Remember, portion sizes should be based on your own hunger and energy needs.

For lunch, eat a few beef hot dogs (bunless) with a zero-sugar mustard. This is quick and requires very little cleanup.

For dinner, enjoy a conventionally raised ribeye steak cooked in butter. If you need a snack, have some string cheese to tide you over.

For lunch, eat your leftover ribeye steak, sliced cold. Cold steak is surprisingly delicious and refreshing.

For dinner, make a large bowl of browned ground beef seasoned with salt, topped with a dollop of sour cream. This 'beef bowl' is a staple for many of my patients.

For lunch, have a can of sardines in water. They are portable, cheap, and incredibly nutrient-dense.

For dinner, eat a baked salmon fillet with a side of crispy chicken wings. For a snack, choose a low-sugar beef jerky.

The dirty carnivore diet is a practical, accessible entry point into animal-based eating. It offers the benefits of low-carb nutrition without the high cost or rigidity of stricter protocols.

Whether you use it as a permanent lifestyle or a stepping stone, it can be a powerful tool for regaining control of your health. If you are ready to start, try planning your first week of meals today.