What to Eat on the Carnivore Diet on Fasting Days or Lent
If you observe religious fasting that restricts meat on Wednesdays and Fridays (such as in Orthodox Christianity or Catholic traditions during Lent), you can still follow the carnivore diet while honoring these practices. Here’s how you can approach fasting days while staying carnivore and maintaining your macro and micronutrient intake.
This post offers suggestions that assume more inclusive fasts. Always consult with your religious leaders if in doubt of what foods are permitted for your fasting days.
Non-Meat Carnivore Options for Fasting Days
Eggs
Eggs are a versatile, nutrient-dense option that fits within most religious fasting rules while adhering to the carnivore diet. Eggs are a nutrient-dense food, providing high-quality protein and essential micronutrients such as vitamins A, D, E, B12, riboflavin, selenium, and choline, which support various bodily functions including vision, immune health, and brain development.
Some options include:
Scrambled eggs, with optional cheese.
Hard or soft-boiled eggs.
An egg and cheese omelet cooked in butter or ghee.
Dairy
If allowed and personally tolerated, dairy can provide protein and healthy fats. Supplement your meals with:
Full-fat cheese (raw or minimally processed).
Cream or sour cream.
Greek yogurt or strained kefir (if you tolerate dairy well).
Full-fat dairy products like cheese and cream are rich in essential nutrients. For instance, a 1-ounce (28-gram) serving of cheddar cheese provides approximately 7 grams of protein and 202 milligrams of calcium, supporting bone health and muscle function. Additionally, these dairy products supply vitamins such as riboflavin (B2) and vitamin A, which are important for energy metabolism and vision, respectively.
Fish and Seafood
Many religious fasting traditions permit fish and seafood on some fasting days. Seafood options like salmon, shrimp, and scallops are nutrient-dense choices that offer a variety of health benefits.
You can try:
Salmon: Rich in high-quality protein and omega-3 fatty acids, salmon supports heart and brain health. It's also a good source of vitamins D and B12, which are essential for bone health and energy metabolism.
Shrimp: Low in calories yet high in protein, shrimp provides significant amounts of selenium, an antioxidant that helps protect cells from damage. It's also a source of vitamin B12, important for nerve function and red blood cell formation.
Scallops: Offering lean protein, scallops are abundant in vitamin B12 and omega-3 fatty acids, nutrients that contribute to cardiovascular and cognitive health. They also supply minerals like magnesium and potassium, which are vital for muscle and nerve function.
Oysters: Another low-calorie, high-nutrient option, oysters provide vitamin B12, zinc, iron, copper, selenium, and omega-3 fatty acids. These help support heart, brain, and overall health.
Bake or grill salmon, cod, or halibut with simple spices like peppercorns and salt, and cook shrimp or scallops in butter. For a quick meal, look for yellowfin tuna or large sardines packed in water in glass jars.
Bone Broth
Bone broth is a nourishing and hydrating option, providing collagen, electrolytes, and a warm, satisfying base for fasting days. Ensure that this doesn't count as consuming meat in your religion.
Bone broth can contain essential minerals like calcium, magnesium, and phosphorus, which support bone health. Additionally, bone broth is a good source of protein, primarily in the form of collagen. Collagen includes amino acids such as glycine and arginine that have shown anti-inflammatory benefits and may also benefit joint health and wound healing.
Non-Meat Fats
If allowed, use animal-based fats like butter, ghee, or tallow to prepare your meals and enhance flavor. Butter and ghee are rich sources of fat-soluble vitamins, particularly vitamin A, which supports vision, immune function, and skin health. Ghee, a form of clarified butter, contains slightly higher concentrations of fat and calories than butter, with one tablespoon of ghee providing about 120 calories compared to 102 calories in the same amount of butter. Both ghee and butter also contain conjugated linoleic acid (CLA), a compound that may help reduce fat mass.
What to Eat On Fasting Days
Here's a sample menu of things you might typically eat on fasting days to maintain your protein and micronutrient intake while abstaining from meat:
Breakfast
Coffee with optional heavy cream
Scrambled eggs with butter, or hard-boiled eggs with salt and pepper
Lunch
Grilled salmon with salt and tri-color peppercorns
Or, if I'm in a hurry, mackerel or yellowfin tuna from a glass jar
Snack
If including dairy, 100g of whole-milk Greek yogurt or cottage cheese
Or, chilled shrimp or crab meat
Dinner
Pan-seared shrimp or scallops, optionally with butter
Or oysters; cooked or raw with lemon, if you eat citrus
Tips for Staying Carnivore on Fasting Days
Plan Ahead: Have fish, seafood, eggs, or dairy prepared in advance for quick meals. If eating out, seafood or sushi restaurants will give you a multitude of options.
Stick to Whole Foods: Avoid processed seafood products with additives or hidden sugars.
Check Labels: If consuming canned fish, ensure it's packed in water, brine, or animal-based oils rather than vegetable or olive oils.
By choosing from eggs, seafood, fish, and dairy, you can maintain a carnivore approach while observing your religious fasting traditions. With a little preparation, fasting days can be simple and satisfying without giving up nutrition.