The carnivore diet has been gaining attention as a radical approach to health and weight loss—meat and animal fats only. While it can be appealing for its simplicity, there are some important considerations to keep in mind before jumping into a strictly all-animal-product lifestyle. At Shed, we emphasize real food, nutrient density, and sustainable habits—so let’s explore high-animal protein consumption with some much-needed nuance.

Not all protein is created equal—but don’t fear it

Let’s set the record straight: protein may be the most important nutrient for overall health. Beyond helping you feel full between meals, protein is essential for preserving muscle mass, fueling your metabolism, and supporting every major system in the body—from immune function to hormone production to tissue repair. Animal-based proteins like beef, chicken, and eggs provide a complete range of essential amino acids (EAAs), which are the building blocks your body needs but cannot produce on its own. These amino acids power everything from muscle growth and enzyme activity to the health of your skin, hair, and organs, making high-quality protein one of the most critical investments you can make in your long-term vitality.

Compared to whey protein or essential amino acid (EAA) supplements, whole food proteins are slightly less absorbable, gram-for-gram. But they come with something no powder or capsule can replicate: a package of vital nutrients. Take grass-fed beef, for example—it provides omega-3s, zinc, iron, B vitamins, and creatine, all naturally bundled into a single bite.

So while EAAs and whey shakes have their place, they shouldn’t replace real food. Instead, think of them as a tool—ideal for a quick post-workout shake, a little snack between meals, or as a supplement when you need help upping your protein intake.

Whole foods first… always

There’s a reason we encourage prioritizing meals made from whole ingredients. Real food gives you more than just protein—it delivers supporting nutrients that help your enzymes do their job and keep your body running smoothly. Grass-fed meats, wild-caught fish, pasture-raised eggs—these aren’t just buzzwords; they reflect a quality that translates to more nourishment per bite.

Fiber is also something to keep in mind. The strict carnivore diet eliminates plant foods, and with them, all fiber. That’s a concern, especially for digestion, gut health, and long-term disease prevention. Even if you lean more protein-heavy, it's worth keeping fibrous foods like berries, greens, or avocados in rotation to keep things moving and support your gut microbiome.

Protein bars might seem like a convenient option, but they often come with a long list of additives, sugar alcohols, and gums that can be hard on digestion. A better grab-and-go alternative? Meat sticks. They are made from quality sources, and they deliver real protein, with fewer ingredients and more staying power.

Vegan over animal protein 

Vegan proteins are a popular option. A vegan diet can get you the protein you need, but it’s important to understand that plant-based proteins are generally less bioavailable and more often incomplete, meaning they don’t provide all the essential amino acids (EAAs) your body needs. To match the full EAA profile found in just one animal-based protein source, you would need to consume multiple plant proteins throughout the day and consume two to three times the calories. 

Example: To get the same usable protein from lentils as from chicken, you would need about three times the calories when factoring in both bioavailability and protein density.

• 100g chicken breast = ~165 calories, ~31g protein
  
  
• 100g cooked lentils = ~116 calories, ~9g protein

While supplementing with EAAs can help bridge the gap, it’s not a substitute for nutrient-dense meals built around whole food sources. Plant-based foods that are not fortified typically lack certain critical nutrients, such as vitamin B12, which is naturally found only in animal-based sources. While you can get essential amino acids (EAAs) from a plant-based diet, it usually takes combining different foods and adding supplements to cover all your bases. On the other hand, animal proteins give you everything you need (EAAs and micronutrients) in a smaller, more efficient serving.

Whey protein 101: what to look for

When choosing a whey protein, not all products are equal. Look for grass-fed whey when possible—these tend to have a better fatty acid profile and come from cows raised without added hormones or unnecessary antibiotics. Beyond sourcing, filtration also matters. Whey concentrate, isolate, and hydrolysate all go through different levels of processing. Isolates and hydrolysates are more filtered (and more expensive), but also remove more of the natural fats and nutrients found in the original milk source.

Here’s the key: protein powders should be seen as supplements, not meal replacements. If you’re reaching for multiple shakes a day, it’s time to revisit your meal prep strategy. Fortified bars and drinks can support your goals, but they aren’t meant to replace real, nutrient-rich meals.

The takeaway

Whole food protein sources like grass-fed meats, eggs, dairy products (like Greek yogurt), and seafood aren’t just good—they’re foundational. While whey and amino acid supplements can offer support in a pinch, they shouldn’t crowd out real meals. When it comes to eating more animal-based foods, do it with intention: pair them with fiber, choose high-quality sources, and focus on balance, not extremes.

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Written by: Kory Morse, M.S., Head of Member Education at Shed

Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.

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Phillips, S. M., & Fulgoni, V. L. (2016). Assessment of the protein quality of plant-based foods: A review. Nutrition Today, 51(2), 62–67. https://doi.org/10.1097/NT.0000000000000140

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://doi.org/10.1186/s12970-018-0215-1

Van Vliet, S., Burd, N. A., & van Loon, L. J. C. (2015). The skeletal muscle anabolic response to plant- versus animal-based protein consumption. The Journal of Nutrition, 145(9), 1981–1991. https://doi.org/10.3945/jn.114.204305

Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30. https://doi.org/10.1186/s12970-017-0184-9

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Mariotti, F., & Gardner, C. D. (2019). Dietary protein and amino acids in vegetarian diets—a review. Nutrients, 11(11), 2661. https://doi.org/10.3390/nu11112661

Lugavere, M (Host). (2024, March 25). #474 – Creatine, protein or EAAs: What you actually need [Audio podcast episode]. In The Genius Life Podcast  https://podcasts.apple.com/us/podcast/474-creatine-protein-or-eaas-what-you-actually-need/id1379050662?i=1000700597631

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