The animal-based diet is more than just a trend—it’s a nutritional powerhouse rooted in human evolution. Focusing on nutrient-dense, bioavailable foods, this diet helps optimize health, support muscle growth, and maintain metabolic balance. But which foods deliver the most bang for your buck?
The Top 10 Foods to Eat on an Animal-Based Diet
Here’s a look at the top 10 foods you should prioritize on an animal-based diet for maximum health benefits.
1. Grass-Fed Beef
Why It’s Great:
- High-quality, complete protein with all essential amino acids
- Rich in iron (heme form), zinc, and vitamin B12
- Contains healthy fats, including conjugated linoleic acid (CLA), which may aid fat loss and improve heart health
How to Enjoy: Grilled steaks, ground beef patties, or slow-cooked roasts.
2. Liver (The Superfood)
Why It’s Great:
- Known as “nature’s multivitamin” due to its extreme nutrient density
- Packed with vitamin A, B vitamins, iron, copper, and choline, essential for brain health
- Supports immune function, energy production, and skin health
How to Enjoy: Sautéed, blended into pâté, or mixed into ground meats. If you really can’t stand the taste of liver, you can try a liver supplement like this one from Ancestral Supplements.
3. Wild-Caught Fatty Fish (Salmon, Mackerel, Sardines)
Why It’s Great:
- Rich in omega-3 fatty acids (EPA and DHA), vital for brain function, heart health, and reducing inflammation
- Excellent source of vitamin D and selenium
How to Enjoy: Grilled, baked, or smoked with simple herbs and lemon.
4. Eggs (Preferably Pasture-Raised)
Why It’s Great:
- Complete protein source with a perfect biological value
- Contains choline, important for cognitive health and metabolism
- High in lutein and zeaxanthin for eye health
How to Enjoy: Boiled, scrambled, poached, or as omelets.
5. Bone Marrow
Why It’s Great:
- Rich in collagen, glycine, and healthy fats for joint health, skin, and gut repair
- Source of fat-soluble vitamins like A, D, E, and K
How to Enjoy: Roast bones and scoop out the marrow, spread on bread, or add to soups and broths. You can also add a bone marrow supplement to your diet.
6. Shellfish (Oysters, Clams, Mussels)
Why It’s Great:
- Extremely nutrient-dense with high levels of zinc, copper, iodine, and vitamin B12
- Supports thyroid health, immune function, and metabolism
How to Enjoy: Raw (if fresh), steamed, grilled, or added to seafood stews.
7. Full-Fat Dairy (Milk, Cheese, Yogurt, Butter)
Why It’s Great:
- Excellent source of calcium, phosphorus, vitamin D, and healthy fats
- Supports bone health and hormone production
How to Enjoy: Cheese boards, creamy yogurts, or as cooking fats (butter or ghee).
8. Organ Meats (Kidney, Heart, Spleen)
Why It’s Great:
- High in CoQ10, which supports heart health and energy metabolism
- Rich in B vitamins, iron, and antioxidants
How to Enjoy: Grilled, stir-fried, or slow-cooked in stews. You can also add an organ supplement to your daily routine.
9. Bone Broth
Why It’s Great:
- Packed with collagen, gelatin, and amino acids like glycine and proline
- Supports gut health, skin elasticity, and joint function
How to Enjoy: Sip it warm as a beverage or use it as a base for soups and sauces. You can also buy ready-made bone broth or bone broth powder.
10. Tallow and Animal Fats
Why It’s Great:
- High in stable saturated fats that are great for high-heat cooking
- Contains fat-soluble vitamins critical for nutrient absorption
How to Enjoy: Used for frying, roasting, or as a butter substitute in recipes.
Conclusion
The animal-based diet focuses on nutrient-dense foods that deliver superior health benefits compared to plant-based options. Whether you’re aiming to build muscle, improve cognitive health, or simply feel more energized, incorporating these top 10 animal-based diet foods will ensure you’re fueling your body with the best nature has to offer.
References
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