ANIMAL-BASED DIET

Reclaim your ancestral birthright to radical health

WHAT TO EAT WHAT TO AVOID HOW MUCH TO EAT

An animal-based diet focuses on meat, ideally grass fed beef, but can also
include pasture-raised pork, chicken, turkey, and eggs (all corn and soy-free),
organs (or desiccated organ supplements like the ones we make at Heart &
Soil), fruit, honey, and raw dairy.
Avoiding seed oils is critical to long-term health. Animal fats are preferred Types of nose-to-tail animal-based diets
over all plant-based oils, including olive or avocado oil. Sourcing for meat
and organs is also important and avoiding corn/soy/grain-fed animals
is ideal. Processed sugar has no place in a healthy diet and
should be avoided as well.

ANIMAL-BASED CARNIVORE
Composed entirely of animal foods: meat, organs,
fats, and dairy if tolerated.

70%
Grass-Fed Pasture-Raised Pasture-Raised Organ Meat* Seed Oil Processed Corn and Soy
Beef Pork Chicken Sugars Fed Animals

HIGH TOXIC / Most Leaves & Seeds Calories from fat

Bone Broth Wild-Caught Corn/Soy-Free Spinach Seed Celery

Collagen Source Fish Eggs

30%
Brassica • Chia Brown Rice
• Flax
• Kale Mushrooms
•
• Broccoli
LOW TOXIC MEDIUM TOXIC •
• Pumpkin Alliums
Coffee • Onion Calories from Protein
• Brussels Sprouts
Raw, local honey White Rice • Cabbage • Garlic
Chocolate
• Horseradish • Leek
Raw Dairy Roots/Tubers
Spices
• Sweet Potato • Radishes Nightshades
All Sweet Fruit (avoid the seeds!) • Cassia Cinnamon
• Yams • Watercress • Tomato
• Banana • Turmeric
• Carrots • Bok Choy • White Potato
• Berries • Cardamon
Beets • Eggplant
• Mango Fermented Vegetables • Cumin
• Peppers
• Pineapple • Sauerkraut
ANIMAL-BASED
Chard • Coriander
• Chili Peppers
• Watermelon • Pickles • Black/White Pepper
Asparagus • Goji Berries
• Papaya • Paprika 80% nose-to-tail animal foods with 20% of the
Artichoke Hearts
• Oranges Lettuce/Salad Greens High Heavy Metal Fish least toxic plant foods as outlined on the left.
Herbs Kimchi
• etc. • Green Leaf • Tuna

50%
• Rosemary • Romaine Nuts • King Mackerel
Non Sweet Fruit (seedless / skinless)
• Thyme • Mixed Greens • Almond • Halibut
• Avocado
• Basil • Arugula • Walnut • Sea Bass
• Olives
• Oregano • Cashew
• Pumpkin Grains
• Dill • Brazil Calories from fat
• Squash • Wheat
• Mint • Macadamia
• Zucchini • Oats
• Parsley
• Cucumber • Quinoa Legumes

30%
Coconut • Millet • • Peas
Tallow/Suet
Olive Oil • Amaranth • Green Beans
Grass-Fed Butter / Ghee • Soybeans
Avocado Oil Seed Oils
• Kidney Beans
Coconut Oil • Corn Calories from Protein
• Lentils
• Canola
Low Metal Fish • Peanut
•

20%
• Wild Salmon •
*Organ meat: 1-2oz liver per day,
• Sardines • Soybean
as well as a few ounces of spleen,
• Anchovies • Peanut
kidney, heart, thymus, and other
organs per week (or equivalent in •

desiccated organs). Ceylon Cinnamon Calories from Carbs