ANIMAL-BASED GUIDE

construct an Animal-based diet
Paul Saladino
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How to start an Animal-based diet

WHAT IS AN
ANIMAL BASED DIET?

An animal-based diet is centered around
the most optimal foods for humans;
meat, organs, fruit, honey, and raw dairy.

These are the most nutrient-rich foods on the planet, long sought after by humans. By choosing these foods instead of sub-optimal foods like leaves, stems, roots and seeds, we can reverse and prevent disease, as well as unlock our most powerful forms.

Plants

Think about it from a plants point of view: Plants can't run away or bite like animals, so they've had to develop defense chemicals to dissuade animals from over-consuming them. Plant leaves, stems, roots, and seed all contain these defense chemicals which can be harmful to humans.

Fruit is what plants want us to eat – so that we help them reproduce. That’s why they made their fruit both sweet and colorful, with far less defense chemicals than their leaves, stems, roots and seeds.

ANIMAL-BASED
QUICK START GUIDE

Use the animal-based calculator to find out how much to eat, based on your goal body weight and activity level*.

*Macronutrient guidelines may change, depending on health status or goals.
Reach out to RadicalHealth@HeartandSoil.co for individual health support.

MEAT

For every 100lbs you weigh, aim for at least 1lb of meat per day.

Here’s how to calculate your optimal range:

RANGE
PROTEIN (G) Goal body weight * 1g Goal body weight * 1.2g
MEAT (LBS) Protein (g) / 100 Protein (g) / 100
ORGANS

With liver, aim for 0.5oz daily (2-3 oz per week). Try to include an assortment of organs, including heart, testicle, bone marrow, tripe, kidney, spleen, pancreas, brain, intestine, etc. 

If you aren't ready for fresh organs, check out Heart & Soil Supplements for desiccated organs.

FRUIT AND HONEY (CARBS)

My recommendation for carbohydrates is based on your goal body weight and activity level:

Activity Level Carbs (g) Low Carbs (g) High
Low (0-3 hours) Goal body weight * 0.7g Goal body weight * 0.9g
Medium (3-6 hours) Goal body weight * 0.8g Goal body weight * 1.1g
High (6-12 hours) Goal body weight * 1g Goal body weight * 1.5g
Very High (12+ hours) Goal body weight * 1.2g Goal body weight * 1.7g
RAW DAIRY

Raw dairy has superior nutritional value in comparison to pasteurized dairy. If you're intolerant to lactose, try fermenting your dairy.

ANIMAL-BASED
CALCULATOR

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CALCULATE

RESULTS.

Range Low End High End
PROTEIN 150 g 180 g
MEAT 1.5 lbs 1.8 lbs

Eat 1.5 - 1.8 lbs of meat to hit your goal of 150 - 180g of protein per day.

FAT 120 g 150 g

Get 120 - 150g of fat - If you’re eating 1.5 lb of fatty meat, you’ll hit this!
Think ribeye, 80/20 ground beef.

CARBS 150 g 180 g

Medium activity level (3-6 hrs)
Get 150 - 180g of carbs from fruit and honey!

ORGANS

Heart & Soil Logo

Eat 0.5oz liver per day (2-3 oz per week). Get a few ounces of other organs per day - examples include heart, testicle, kidney, pancreas, brain, and bone marrow.
Get these FRESH or desiccated from  Heart & Soil.

TOTAL CALORIES 2295 kcal 2770 kcal

PAUL SALADINO MD'S ANIMAL-BASED DIET:

MEAT

2 lbs of 80/20 ground beef
2 raw egg yolks

ORGANS

0.5 oz liver, 2 oz of heart, 2 oz of testicle

FRUIT AND HONEY (CARBS)

3-5 tbsp per day (75g of carbs)
Papaya, 3 bananas, pineapple, 2 mangoes, 1 avocado (180 g carbs) from fruit

RAW DAIRY

Few ounces of raw cheese, 10 ounces of raw milk kefir (homemade)

WHEN I EAT:

I split this up into 2 meals per day around 10AM and 4:30PM.
I also eat a small pre-surf meal at 6:30AM.

+Plus low microplastic sea salt
Paul Saladino
Carnivore MD Cookbook

If you’re looking for animal-based recipe inspiration then check out The Carnivore Code Cookbook. It’s got 100+ animal-based recipes to make it as easy as possible to eat this way for life!

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