Should Catholics Follow a Plant-Based, Carnivore, or Mediterranean Diet?

In the world of health and nutrition, trendy diets come and go like seasons. From the fiber-rich world of plant-based eating to the meat-centric carnivore approach to the balanced elegance of the Mediterranean diet, the options can be overwhelming. As Catholics striving for virtue in every area of life—including how we care for our bodies—it’s worth asking: Which of these diets, if any, aligns best with our faith and health goals?

Let’s take a balanced look at these popular eating styles through the lens of both Church teaching and nutritional science, and offer some practical recommendations along the way.

Why What We Eat Matters as Catholics

Before diving into diet specifics, it’s worth remembering that as Catholics, we don’t separate the physical from the spiritual. Our bodies are temples of the Holy Spirit (1 Cor 6:19-20), and how we care for them is part of our moral and spiritual life. That includes eating in a way that supports our vocation, stewardship of creation, and pursuit of self-mastery.

The Catechism reminds us:

“Life and physical health are precious gifts entrusted to us by God. We must take reasonable care of them…” (CCC 2288)

That said, the Church doesn’t mandate or endorse a specific diet. Our choices should be guided by prudence, gratitude, and balance.

1. The Plant-Based Diet

What it is:

A plant-based diet emphasizes vegetables, fruits, legumes, grains, nuts, and seeds—often minimizing or eliminating animal products.

Pros:

• Rich in fiber, antioxidants, and vitamins

• Associated with lower risk of heart disease and certain cancers

• Environmentally sustainable

• Compatible with Catholic fasting days and abstinence practices

Cons:

• Risk of nutrient deficiencies (e.g. B12, iron, omega-3s, protein)

• Can become overly reliant on ultra-processed meat substitutes

• Social and practical challenges, especially in family or parish life

Thoughts:

A plant-based diet can be a beautiful expression of stewardship and simplicity, especially during penitential seasons. But it requires careful planning to meet nutritional needs, especially for active individuals. This is a diet historically chosen for spiritual, and not nutritional, reasons by many saints and religious. So it could be done for a season if you want to offer it up as a form of fast. If you do this, find a plant based protein shake to ensure you get the protein you need in to protect your muscle mass.

2. The Carnivore Diet

What it is:

This diet consists almost exclusively of animal products—meat, fish, eggs, and some dairy—while eliminating most carbohydrates, fruits, and vegetables.

Pros:

• Often results in weight loss and improved metabolic markers

• Can reduce inflammation or autoimmune symptoms in some individuals

• Simple to follow, with few decisions to make

Cons:

• Extremely restrictive and difficult to sustain

• Lacks fiber, phytonutrients, and variety

• Can lead to nutrient imbalances or social isolation around food

Thoughts:

From a spiritual perspective, extreme dietary restriction can sometimes cross into scrupulosity or control rather than stewardship. While some may benefit short-term for medical reasons, prudence and balance should be guiding principles. A lot of carnivore advocates turn into carnivore evangelist. While this approach can definitely help those with autoimmune diseases, and potentially those with cancer and mental health issues, these individuals typically understand that this approach is only sustainable for them because their previous symptoms were far worse than any social or physical cost that this diet brings.

3. The Mediterranean Diet

What it is:

Inspired by traditional eating patterns in countries like Greece and Italy, this diet includes a variety of fruits, vegetables, fish, whole grains, legumes, olive oil, and occasional meat or dairy.

Pros:

• Well-studied and associated with longevity, heart health, and reduced inflammation

• Allows for moderate consumption of wine and sweets

• Emphasizes communal eating and enjoyment of food

Cons:

• Requires cooking and meal prep, which may be challenging for some lifestyles

• Can be higher in carbohydrates, which some individuals may not tolerate well

Catholic Reflection:

This diet aligns well with a Catholic ethos of balance, enjoyment, and celebration—especially when shared with others around the table. Its inclusion of feasting and moderation mirrors our liturgical rhythm of fasting and feasting. But it is important to note that the people that live in Mediterranean countries also have a lot of other health variables that may effect the results of the studies. They tend to walk a lot more than people in the States. They have less stress (typically) due to less working hours. And they usually have a close community of family and friends to help care for them well as they age.

So… Which Diet Is “Best” for Catholics?

The truth? Probably none of them.

Here’s why: any diet with a name is often hard to sustain long-term. What may work for one person can become a burden for another. Bodies, goals, and vocations differ—so your nutrition approach should fit your life, not the other way around.

At Hypuro Fit, we encourage a protein-forward, minimally processed whole foods approach. That means prioritizing lean meats, eggs, fish, fruits, vegetables, legumes, and healthy fats—while leaving room for the occasional treat, especially on major Feast Days and Solemnities.

We believe this approach:

• Supports energy, strength, and mental clarity

• Aligns with Church teachings on moderation and gratitude

• Is flexible and sustainable across seasons of life

• Helps form habits of self-mastery—not obsession or shame

3 Questions to Discern Your Diet Choice

If you’re wondering whether to try one of these diets (or another), here are a few good questions to ask in prayer and reflection:

1. Am I choosing this out of vanity or virtue?

   Is your goal health and service to others—or simply appearance?

2. Will this way of eating support or strain my vocation?

   A diet that makes family meals, parish gatherings, or hospitality harder may not be worth the trade-offs.

3. Can I sustain this in a way that honors God and brings peace?

   If it leads to anxiety, guilt, or scrupulosity, it may need adjustment.

Final Thoughts

At the end of the day, food is a gift—not a god. Whether you lean more plant-based, Mediterranean, or even try carnivore for a season, do so with intention and openness to how your body responds. Don’t chase dietary perfection, but pursue health that serves your mission. And please, for my sake, don't turn into a food evangelist. The only thing we need to be dogmatic about as Catholics are the truths of the Church and the fact that Jesus Christ is raised from the dead. Food recommendations should always be based off of the individual in front of us and how they respond and what their goals are.

And remember: it’s okay to feast on Christmas, have dessert on your birthday, and enjoy Sunday brunch with your family. As Ecclesiastes says:

“Go, eat your bread with joy and drink your wine with a merry heart, because it is now that God favors your works.” (Ecclesiastes 9:7)

Want help building a nutrition plan that fits your body, your season, and your faith? Join our community at Hypuro Fit, where Catholic coaching meets practical, flexible nutrition rooted in virtue and self-mastery.