A meat-only diet, focused strictly on muscle meats, salt, and water, can sustain human survival and support muscle growth when executed correctly. This version eliminates organ meats like liver and relies entirely on fatty cuts of meat to meet essential nutritional needs with minimal food variety.

This is the stripped-down path from survival to strength—meat, salt, and water only.

Phase 1: Survival on Meat Alone (No Organs)

Goal: Stay alive, maintain function, prevent deficiency, and preserve muscle in the short to medium term

Minimum Daily Requirements:

• Protein: 45–64 grams
• Fat: 26–43 grams
• Calories: ~1,400–1,700
• Micronutrients: Focus on iron, B12, zinc, sodium
• Water: 2–3 liters
• Salt: 1–2 teaspoons

Essential Food Sources:

• Fatty ground beef (80/20 or 70/30)
• Chuck roast, ribeye, pork belly, or lamb shoulder
• Salt
• Water

Why This Works:
Fatty cuts of red meat provide complete protein and bioavailable nutrients like iron, B vitamins, and zinc. While organ meats provide certain micronutrients in higher concentration, most essential needs can be met through a mix of fatty meat and adequate fat intake. Salt replaces sodium lost due to low-carb excretion and supports hydration.

Sample Daily Intake (Survival Level):

• 0.7 lbs ground beef (80/20)
• 0.45 lbs chuck roast or ribeye
• Salt to taste
• 2–3 liters of water

This minimalist intake supports core metabolic functions and maintains lean tissue without plant foods or organs.

Phase 2: Muscle Growth on a Meat-Only Diet

Goal: Support strength training, grow lean mass, and aid recovery

Adjusted Daily Targets (Based on Pounds of Bodyweight):

• Protein: 0.7 to 1 gram per pound of bodyweight
• Fat: 0.5 to 1 gram per pound of bodyweight
• Calories: 500–700 over maintenance depending on goals
• Water: At least 3 liters
• Salt: 1–2 teaspoons daily

Example for 160 lb Individual:

• Protein: ~112–160 grams
• Fat: ~64–160 grams
• Calories: ~2,300–2,900+

Recommended Foods:

• 1.4–1.8 lbs ground beef (70/30)
• 0.9 lb ribeye or chuck roast
• Salt and water

Why It Works:
Animal protein delivers all essential amino acids. Dietary fat fuels the body and supports hormone production. Despite the absence of liver, moderate-term muscle building is achievable if calorie intake and food variety (within meat cuts) are adequate. Eggs or seafood can improve long-term nutrient balance.

Key Considerations

Hydration and Electrolytes:
Without carbs, your body flushes sodium faster. Replacing 1–2 teaspoons of salt daily helps maintain blood pressure, energy, and muscle function. If you experience cramps or low energy, a pinch of potassium from a salt substitute can help.

Adaptation Period:
Transitioning to a meat-only diet may bring fatigue, low energy, or digestive changes for 1–3 weeks. This is normal as your metabolism shifts from carbs to fat as the primary energy source.

Optional Supplements:

• Magnesium for cramping or poor sleep
• Creatine for added workout support (already found in red meat)
• Iodized salt if no seafood or eggs are eaten

Final Summary

A meat-only diet without liver can meet survival needs and support muscle growth as long as intake levels match your body size and training demands. Stick to 1.4 to 2.8 pounds of fatty meat daily, use salt intentionally, and stay well hydrated. Eggs or seafood can help over time, but this plan proves that you don’t need variety or complexity—just consistency and meat that works.his plan proves that you don’t need variety or complexity—just consistency and meat that works.