The Dirty Carnivore Diet: A More Sustainable Approach? [2025]

Ever felt torn between loving a good steak and worrying about its environmental impact? You’re not alone.

The carnivore diet has exploded in popularity for its health benefits.

Still, there’s a considerable debate about whether it’s sustainable or just another way of making meat consumption look trendy.

Most people picture the carnivore diet as endless ribeyes and bacon, but that’s not the whole story.

The dirty carnivore diet takes this a step further, making use of ugly cuts, wild game, and regenerative farming practices that support the planet rather than harm it.

So, if you’ve ever wondered whether meat eating can be ethical or if it’s possible to eat meat sustainably, this guide is for you.

Whether you’re already deep into carnivore eating or just curious about reducing meat waste and making better meat choices, you’ll find plenty of actionable steps here.

Let’s dive in.

Key Takeaways

The dirty carnivore diet offers a flexible, sustainable approach.
Nose-to-tail eating reduces waste and maximizes nutrient intake.
Cheap cuts like organ meats keep the carnivore diet within reach.
Fermented foods can aid digestion and improve gut health.
Processed meats are convenient but should be eaten in moderation.
Hydration and electrolytes are essential for avoiding fatigue.
Sourcing local, ethical meat supports sustainability and nutrition.
Tiny carb allowances like fruit or dairy help some stay on track.
Fast-food carnivore meals can work, but watch for additives.
Meat-heavy diets aren’t always harmful when done sustainably.

Disclaimer: The information provided in this post is intended for general informational purposes only and does not constitute medical or nutritional advice. While I share personal experiences and evidence-based insights, this content should not substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional or registered dietitian before making any significant changes to your diet, exercise routine, or health regimen. Everyone has unique needs, and what works for me or others may not work for you. Listen to your body and seek professional guidance when necessary to ensure the best outcomes for your health and well-being.

What Is the Dirty Carnivore Diet?

The dirty carnivore diet is a more flexible, sustainable alternative to the traditional carnivore approach.

Instead of focusing only on prime cuts of meat, it embraces the whole animal, including organ meats, bone broths, and cheaper, often overlooked cuts.

It also prioritizes sourcing meat from regenerative farming, pasture-raised animals, and wild game whenever possible.

The “dirty” label comes from its willingness to break away from the ultra-pure version of the carnivore diet that avoids processed meats, dairy, and anything not considered a premium animal product.

For many, this stricter approach isn’t realistic in the long term.

I personally stick to the dirty version because it gives me more flexibility and makes carnivore eating sustainable for my lifestyle.

I probably wouldn’t last a month if I had to rely only on grass-fed ribeyes and organic raw dairy.

Instead, I embrace budget-friendly and unconventional options, making meat consumption more practical without compromising nutrition.

How It Differs from the Traditional Carnivore Diet

While a strict carnivore diet often revolves around steak, eggs, and butter, the dirty carnivore diet encourages nose-to-tail eating, utilizing everything from liver and kidney to bone broth and rendered fats.(1)

It also acknowledges that not everyone can access grass-fed ribeyes, so it embraces more affordable options like wild game, pasture-raised poultry, and even high-quality grain-fed meat when necessary.

Another key difference is flexibility.

Traditional carnivore dieters may aim for perfection, avoiding processed meats or dairy.

Still, I’ve found that strict rules make long-term success harder.

I’d rather eat nutrient-dense, budget-friendly foods than stress over sourcing the absolute “cleanest” meat.

Whether that means incorporating frozen organ meats, picking up cheap cuts from local farms, or even eating grain-fed beef when it makes sense, this approach keeps me on track without unnecessary restrictions.

Pros & Cons of the Dirty Carnivore Diet

Like any way of eating, the dirty carnivore diet has its upsides and challenges.

It provides a flexible approach to a meat-based diet, but there are trade-offs. Here’s a quick breakdown of what to expect.

Benefits

Weight loss and energy boost—Many people experience steady weight loss without hunger by focusing on high-fat, protein-rich foods. I noticed my energy levels went up, and I wasn’t constantly thinking about my next meal.
Better digestion—Cutting out grains and fiber-heavy plants can reduce bloating and gut discomfort. I found my digestion improved significantly when I focused on nose-to-tail eating and added fermented foods like kefir.
Easier to follow than strict carnivore – The added flexibility makes it more sustainable in the long term. Including occasional fruit, dairy, or processed meats allows for better social adaptability and budget-friendliness.

Challenges and Potential Risks

Delayed ketosis – If weight loss or metabolic health is the goal, too much dairy, honey, or fruit can slow fat adaptation. Some people take longer to transition to fat-burning mode.
Processed meat reliance – While convenient, fast food and deli meats often contain preservatives and lower-quality ingredients. Eating them too frequently can lead to inflammation and sodium imbalances.
Nutrient imbalances—Avoiding organ meats can result in missing key vitamins like Vitamin B12, folate, and iron. I had to be intentional about including the liver and heart to stay nutritionally balanced.
Digestive adjustments – Some people struggle with constipation or diarrhea during the transition. Drinking enough water, getting electrolytes, and incorporating bone broth or fermented foods can help.

Dirty Carnivore Diet: Rules & How It Works

The dirty carnivore diet isn’t about perfection—it’s about making the carnivore lifestyle work in a sustainable, long-term way.

Instead of rigid rules, it follows guiding principles that help balance nutrition, budget, and accessibility.

One of the most significant adjustments is learning how to balance fat and protein.

Unlike a standard diet where carbs play a role, carnivore eating requires dialing the proper fat-to-protein ratio for energy and satiety.(2)

Too much lean meat can leave you feeling sluggish or constantly hungry, while too much fat without protein can cause digestive issues.

I had to experiment with fattier cuts like beef ribs, bone marrow, and pork belly—to find what kept my energy steady without feeling too heavy.

Balancing Macros Like a Pro

Most people on the dirty carnivore diet aim for macros 70-30 fat-to-protein ratio, but it takes some trial and error.

One of my best tricks is mixing cheap fatty cuts with leaner meats.

Adding bone broth or rendered beef tallow to a meal is an easy way to get the right balance without overloading on one type of meat.

Actionable Tip: Are you struggling to hit your fat-to-protein ratio? Try pairing lean meats like chicken breast or venison with high-fat options like egg yolks, bone marrow, or pork belly. Adding a spoonful of tallow or butter to your meals can also help boost fat intake without overcomplicating your diet.

Hydration and Health Monitoring

Carnivore eating changes how your body processes fluids and electrolytes, so hydration is key.(3)

In my experience, drinking plain water isn’t enough—I had to start adding sea salt to my water and incorporating bone broth daily to avoid headaches and fatigue.

It’s also important to listen to your body.

Tracking symptoms like energy levels, digestion, and muscle recovery can help fine-tune what works best for you.

The goal isn’t just to survive on meat—it’s to thrive.

Types of Dirty Carnivore Approaches

Not all carnivore diets look the same, and the dirty carnivore diet takes flexibility to another level.

Some people add small amounts of plant-based foods, while others stick to fast food and processed meats out of convenience.

Finding the right approach depends on personal preference, budget, and how your body responds.

Here are some of the most popular variations of the dirty carnivore diet.

Meat & Fruit

Paul Saladino, one of the most well-known advocates of the carnivore diet, shifted from strict carnivores to incorporating fruit and honey.

His approach focuses on nutrient-dense animal foods while allowing carbohydrates from whole-food sources.

The idea is that low-toxicity plant foods like berries, papaya, and raw honey provide quick energy without the gut irritants found in grains and vegetables.

Paul Saladino on Meat & Fruit: “If you’re metabolically healthy, you should be able to handle carbohydrates from whole-food sources like fruit and honey without insulin resistance or inflammation.”(4)

Meat & Greens

Joe Rogan popularized a looser version of the carnivore diet, including some leafy greens.

While he did a strict carnivore challenge for a month and reported massive benefits, he later adjusted to a more flexible approach, occasionally adding spinach, arugula, and avocado.

This version works well for those who want to maintain some micronutrient diversity while staying predominantly animal-based.

Steak & Eggs Cycle

Vince Gironda, a legendary bodybuilder and trainer from the 1950s, followed a high-protein, high-fat, carnivore-style diet long before it became trendy.(5)

His approach was simple: eat steak and eggs for every meal, cycle it for five days, then take a carb to refeed on day six.

The idea behind this method was to maximize fat-burning and muscle-building while preventing metabolic slowdown.

Fast Food & Processed Meat Version

Some people take the dirty carnivore concept to an extreme, relying on fast food burgers (minus the buns), hot dogs, and processed meats like bologna and deli turkey.

While not the most nutrient-dense option, this version appeals to those who want a convenient, no-prep approach.

It technically works as long as you’re getting enough fat and protein, but quality can make a huge difference in how you feel in the long term.

Interesting Fact: Did you know that some fast-food burger patties contain fillers, even when labeled “100% beef”? Always check ingredient lists or opt for plain hamburger patties to avoid hidden additives.

Fermented Foods Inclusion

I’ve personally found that including some fermented foods like kefir and fermented veggies helps with digestion, especially during long-term carnivore eating.

While strict carnivores avoid plant-based ferments, small amounts of sauerkraut, kimchi, or even fermented dairy can provide probiotics that support gut health.

It’s not necessary, but it can be helpful if your digestion feels off or you want some variety.

Fermented foods inclusion on dirty carnivore diet

What to Eat & What to Avoid

The dirty carnivore diet isn’t just about eating meat—it’s about making smart choices that balance nutrition, sustainability, and practicality.

While the focus is on animal-based foods, some variations allow for small amounts of low-toxicity plants and fermented foods.

Knowing what to eat and what to avoid makes the transition easier and helps fine-tune your approach for long-term success.

Allowed Foods

The key to a sustainable carnivore diet is prioritizing nutrient-dense, high-fat animal foods while allowing flexibility where needed.

Here’s a breakdown of what fits into the dirty carnivore approach.

Foods to Avoid

Even with a flexible carnivore approach, some foods can interfere with digestion, spike blood sugar, or cause inflammation.

The general rule is to avoid anything overly processed, high in sugar, or heavy in plant toxins.

The dirty carnivore diet becomes a sustainable and nutrient-dense way of eating by sticking to high-quality animal foods and avoiding high-sugar, high-carb options.

Why People Choose the Dirty Carnivore Diet

The dirty carnivore diet works best when balanced—flexibility without relying too much on processed options while prioritizing nutrient-dense foods.

The dirty carnivore diet has gained traction because it offers a realistic, flexible approach to eating meat without the rigid constraints of strict carnivores.

While some people thrive on an all-meat diet with zero plant foods, others find that a more practical and forgiving version works better for their lifestyle.

Here’s why many people choose the dirty carnivore approach.

Convenience and Flexibility

Strict carnivore diets can be expensive, time-consuming, and sometimes socially isolating.

The dirty carnivore diet allows for more affordable cuts of meat, occasional processed options, and even quick fast-food choices when necessary.

I personally stick with this approach because it gives me room to adapt—whether that means grabbing bunless burgers on the go, using frozen organ meats, or adding fermented foods like kefir to help digestion.

Instead of obsessing over the “perfect” meat, the dirty carnivore diet focuses on making the best choices with what’s available, whether that’s grain-fed beef, local butchers, or bulk-buying cheaper cuts like oxtail and beef heart.

Coping with Cravings and Emotional Eating

Giving up all non-meat foods overnight is tough.

Cravings for something sweet, salty, or crunchy can hit hard, and that’s where the dirty carnivore diet shines.(6)

Some people manage cravings by including a little fruit, dairy, or even fermented vegetables instead of completely depriving themselves.

For emotional eaters, flexibility matters.

I’ve found that knowing I can have a spoonful of honey, some berries, or even an occasional dark chocolate square makes carnivore eating feel more sustainable long-term.

The key is avoiding guilt, listening to your body, and making choices that help you stay consistent rather than quitting out of frustration.

Nutritional Must-Knows for Dirty Carnivores

Eating a meat-based diet provides plenty of essential nutrients, but there are a few key areas to pay attention to, especially on a dirty carnivore approach.

Understanding how your body absorbs nutrients from animal vs. plant sources can help you optimize your diet for long-term health.

Key nutrients to watch on a dirty carnivore diet:

Vitamin C – While many believe carnivore diets lack vitamin C, organ meats like liver and heart contain small amounts.
Electrolytes – Potassium, sodium, and magnesium are crucial for hydration and energy.
Fat-soluble Vitamins (A, D, E, K2) – These are abundant in animal foods, particularly in liver, egg yolks, and fatty cuts of meat.

Animal vs. Plant Nutrient Absorption

Animal-based foods provide nutrients in their most bioavailable form, meaning the body can absorb and use them efficiently.(7)

Heme iron from red meat, for example, is far easier to absorb than non-heme iron found in plant foods like spinach.

Similarly, vitamin A from the liver is immediately usable.

In contrast, plant-based beta-carotene requires conversion, which varies from person to person.

Plant foods also contain compounds like oxalates, lectins, and phytates that can inhibit mineral absorption.

This means even if a vegetable looks nutrient-dense on paper, your body might not be able to extract all the nutrients from it.

By focusing on animal-based nutrition, you bypass these barriers and maximize nutrient absorption.

Key Insight: Animal foods provide nutrients in their most absorbable form, while plant foods often require conversion and can contain anti-nutrients that block absorption. This is why many carnivores feel better when they rely primarily on nutrient-dense animal products.

Sample Meal Plan: A Week of Dirty Carnivore Eating

The dirty carnivore diet allows for flexibility while keeping meals simple, satisfying, and nutrient-dense.

Below is a sample week of dirty carnivore meals that balance affordability, variety, and sustainability.

7-Day Meal Plan Breakdown

Nutritional Overview

This meal plan prioritizes high-fat animal-based foods while incorporating dirty carnivore staples like fermented vegetables, dairy, and occasional honey.

Organ meats provide essential vitamins like B12, iron, and folate, while bone broth supports hydration and gut health.

Blending different meat cuts, fatty and lean proteins, and nutrient-dense add-ins like egg yolks and dairy keeps meals engaging while delivering an equal balance of required nutrients.

Regardless of the desired aspect, affordability, convenience, or diversity, the dirty carnivore diet offers a method of rendering meat consumption more practical and pleasant.

FAQ

Is the Dirty Carnivore Diet better for the environment?

Yes, it can be! Reducing food waste, utilizing whole animals, and supporting ethical farming lowers the environmental impact compared to standard carnivore diets. Eating nose-to-tail means fewer discarded parts while choosing pasture-raised meat from regenerative farms helps improve soil health and biodiversity. Wild game and invasive species are also great options that contribute to sustainability.

What is an example of a dirty carnivore diet?

A dirty carnivore diet includes high-fat animal foods, budget-friendly cuts, and flexible additions like dairy, fermented vegetables, and occasional fruit. A typical day might look like eggs and bacon for breakfast, bunless fast-food burgers for lunch, and beef liver with bone broth for dinner. It’s all about making the carnivore diet more adaptable to real life.

Can you follow this diet on a budget?

Absolutely! Organ meats and off-cuts are often cheaper than prime cuts, and sourcing from local farms or butchers can save money. Buying in bulk, choosing ground beef over steak, and incorporating bone broth for added nutrition are great ways to keep costs low. Many people also find that eliminating processed snacks and carbs reduces their overall grocery bill.

How does Joe Rogan do the carnivore diet?

Joe Rogan has experimented with strict and modified versions of the carnivore diet. He initially went on a strict meat diet but then adjusted to include some greens and avocado. He has credited the diet with improved energy, a clearer mind, and weight loss, indicating that flexibility made it more comfortable for him to stick to, given his lifestyle.

How do I make this diet more sustainable?

Buy locally sourced, grass-fed meats, minimize waste using the whole animal, and consider wild or invasive species when possible. Choosing budget-friendly, less popular cuts like oxtail and beef heart promotes sustainability by ensuring more of the animal is used efficiently.

Conclusion

The dirty carnivore diet offers a sustainable, flexible way to enjoy a meat-based lifestyle without sacrificing nutrition or ethical responsibility.

Many assume that a meat-heavy diet is terrible for the environment, but this isn’t necessarily true.

Sourcing from regenerative farms, utilizing the whole animal, and incorporating wild game or less conventional meats can make a real difference.

Small changes—like swapping out a ribeye for beef heart or making bone broth from scraps—can significantly impact over time.

If you love meat but care about the planet, the dirty carnivore diet provides a realistic middle ground.

It’s not about perfection but conscious choices.

Ready to start?

Try incorporating just one new cut of meat today and see where it takes you.