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Carnivore Diet Meal Plan: Your 30-Day Free Beginner Guide

The Carnivore diet helps you decrease inflammation from chronic diseases,  lose body fat, and improve hormones with a nutrient-dense diet. To reach these results and meet your nutritional needs, you can use this 30-day Carnivore diet meal plan, which covers various versions for specific needs.

Carnivore Diet Meal Plan: Your 30-Day Free Beginner Guide
Highlights
  • The Carnivore diet is a meat-based plan to help you reduce inflammation, lose weight, improve digestive health, and restore hormonal balance.
  • The Carnivore diet includes three main stages and various meal plans you can choose from based on your health status, needs, and goals.
  • Our Carnivore diet meal plans include 30-day, high-fat, strict, relaxed, KetoCarnivore, fat-loss, muscle building, OMAD, 2MAD, budget-friendly, and based on calorie intake.

What Is the Carnivore Diet?

The Carnivore diet is a meat-based dietary plan that helps you heal inflammation, melt fat, shed extra pounds, improve your gut microbiome, and restore hormonal balance.

You can reach these goals by increasing the fat and protein intake and minimizing or avoiding carbohydrates to induce and maintain a fat-burning state (ketosis). To induce ketosis and enable your body to burn fat instead of carbohydrates, you need to eat meat, seafood, eggs, and animal fats and remove any plant and processed foods.

You might think, oh, isn't that extreme? Well, countless Carnivore doctors, nutritionists, and health experts agree that eating plant foods, processed foods, and sugar will negatively impact your body. Have you ever wondered why you eat “so healthy” and follow the food pyramid, yet you still have health issues? Well, it's most likely what you are eating!

“My personal quality of life has been dramatically improved by giving up plants for the last 7 years”, says Dr. Shawn Baker, the author of The Carnivore Diet.

So eliminating vegetables, fruit, legumes, (and even nuts) even for 30, 60, or 90 days can positively affect your health. To experience these positive effects, you need to start the Carnivore diet the right way, from a proper stage. How to Start a Carnivore Diet?

But how many stages does the Carnivore diet include, and which one is better for you?

View on Amazon: The Complete Carnivore Diet for Beginners: Your Practical Guide to an All-Meat Lifestyle

What Are the Carnivore Diet Stages?

The Carnivore diet consists of three main stages, but some say there are four. I’ll explain them all to help you choose the one that can meet your needs. But remember that you can choose the proper stage after setting your goals, analyzing your health status, and consulting a healthcare professional.

Stage 1

The first stage is easy and simple to do but a bit strict. It is more suitable for experienced dieters who have specific goals.

For example, if you are experiencing insulin resistance or have tried a Carnivore diet and it hasn't worked to relieve symptoms, or if you want to use the most extreme version to heal, this diet can be suitable for you.

This stage includes only beef and salt. You can consume all ruminant meats, but mostly beef. Why? Because beef can have positive effects on our physical and cognitive function, lean body mass, and mood [1], and is also rich in macronutrients and micronutrients [2], including

  • Iron: 80% of the RDI
  • Folate (B9): 65% of the RDI
  • Riboflavin (B2): 210–260% of the RDI
  • Vitamin B12: 3,460% of the RDI
  • Vitamin A: 860–1,100% of the RDI, and
  • Copper: 1,620% of the RDI.

The only seasoning allowed is salt. You can also drink plenty of water to avoid dehydration and keep your electrolytes balanced. This stage is similar to the Lion Diet.

The core of this stage is eliminating unnecessary foods to boost healing and let the body rest and recover. This stage has shown positive effects on those dealing with inflammation and autoimmune disorders.

You can start at this stage, but if you think you’re not ready - physically or mentally - to remove almost all foods, you can try the following stages first.

Learn More: The Rina Diet: 90-Day Meal Plan to Lose Weight

'Meat saved our lives': These people lost 200 lbs and healed 5 common chronic diseases with Carnivore.

Stage 2

This stage is less strict than the first one, with more diversity, and is better for those who have some dieting experience. At this stage, you can consume all animal proteins plus salt.

Animal proteins mean all ruminants (cow, deer, bison, etc.) and non-ruminants (pig, poultry, fish, and seafood). Water is also allowed and most welcome because it is the main beverage on the Carnivore diet, necessary for hydration and electrolyte balance.

Stage 3

This stage may be the easiest for beginners, as it allows all animal proteins (ruminant meat, poultry, fish, and seafood), plus eggs and high-fat dairy.

This stage has the most variety among the three main stages of the Carnivore diet. But you need to be cautious about dairy and include only butter, ghee, hard cheese, and sour cream, as other dairy products like milk can be high in calories.

There is another stage (4), which is more similar to zero-carb Keto than Carnivore. It allows all animal proteins, eggs, dairy, spices, and some low-carb plant-based sauces and sweeteners.

Each stage allows and excludes certain foods, but why are some foods not allowed on the Carnivore diet? Scroll to find out.

Learn More: How to Start a Carnivore Diet?

What Foods to Eat and Avoid?

The Carnivore diet aims to induce ketosis to provide health benefits, like reducing inflammation, improving digestive health, and boosting weight loss, cognitive function, and mood.

To this aim, the Carnivore diet needs to eliminate the foods causing problems, i.e., carbohydrates, which come mainly from plant-based foods and are not necessary for our survival [3].

Also, carbs and antinutrients found in plant-based foods can cause different health problems [4], so eliminating them can help us improve our health [5] and reach various benefits, including

  • Reduced inflammation,
  • Improved metabolism,
  • Stable blood sugar levels,
  • Reduced insulin resistance,
  • Better weight management,
  • Improved digestion and
  • Reduced cravings.

Moreover, animal products contain various nutrients, including proteins, B vitamins, iron, zinc, omega-3 fatty acids, choline, etc., which are necessary for various bodily functions.

That’s why the Carnivore diet allows animal products and excludes plant-based foods. Let’s see some examples of the foods we need to eat and avoid.

Carnivore Diet Food Pyramid

Foods to Eat

Here are the foods allowed on a Carnivore diet, with the nutrients they contain. Meat (beef, pork, lamb, poultry) contains [6]:

  • Protein: Necessary for muscle repair, immune function, and synthesizing enzymes and hormones [7].
  • B Vitamins (B12, B6, Niacin, Riboflavin): Supporting energy metabolism, red blood cell formation, and neurological function.
  • Iron: Needed for oxygen transport in the blood and cellular function.
  • Zinc: Helping immune function, wound healing, and DNA synthesis.

Fish (salmon, trout, sardines, cod) contains [8]:

  • Omega-3 fatty acids: Supporting heart health, brain function, and reducing inflammation
  • Protein: Like other meats, it provides essential amino acids [9].
  • Iodine: Necessary for Thyroid function, brain development, and immune system.
  • Selenium: Contains necessary antioxidants and supports reproductive health.

Eggs (chicken, duck) contain:

  • Complete protein: Includes all essential amino acids [10].
  • Choline: Supports brain health and metabolism.

Dairy (cheese, butter) contains [11]:

  • Calcium: Crucial for bone health.
  • Vitamin D: Together with calcium, boosts bone health.

Organ meats (liver, kidney, heart, brain, tongue) contain [12]:

  • High nutrient density: Rich in essential vitamins and minerals, including vitamins A and B, iron, zinc, and copper.
  • Coenzyme Q10 (CoQ10): Found in the heart and liver, it supports energy production.

Bone broth contains [13]:

  • Collagen: Supports joint and skin health.
  • Gelatin: Provides amino acids necessary for gut health.

Foods to Avoid

  • Fruits: All fruits are excluded for their carbohydrate content.
  • Vegetables: All vegetables, including leafy greens, root vegetables, and cruciferous vegetables
  • Grains: Wheat, rice, oats, barley, quinoa, and other grains
  • Legumes: Beans, lentils, peas, etc.
  • Nuts and seeds: All types of nuts and seeds
  • Processed foods: They contain additives, preservatives, and artificial ingredients, which are not healthy.
  • Sugars and sweeteners: All forms of sugar, including natural sweeteners like honey and maple syrup
  • Milk and yogurt: Dairy products like milk and yogurt contain high levels of lactose, which is a carbohydrate.
  • Condiments and sauces: Most condiments, sauces, and dressings with plant-based ingredients, including ketchup, mustard, soy sauce, and salad dressings.
  • Beverages (except water): All beverages with artificial sweeteners, like juices and soft drinks, are generally excluded. Some versions allow black coffee and tea.

Another important question we need to answer about Carnivore food is how much we can eat and how many meals we can have every day.

How Much to Eat on the Carnivore Diet?

The amount of food you can consume on a Carnivore diet varies from person to person and is based on your preferences, energy needs, and metabolic differences.

Consulting a healthcare professional, analyzing your health status and needs, and monitoring your body’s responses can help you decide the proper amount.

How Many Meals to Have on the Carnivore Diet?

There's no one-size-fits-all answer, and some people need several small meals during the day, while others can try intermittent fasting and consume fewer, larger meals.

The frequency of meals on the Carnivore diet comes down to your preferences, hunger cues, and lifestyle. But, generally, Carnivores consume two meals a day.

After learning about the basics of the diet, its stages, and the foods we can eat, we need a careful meal plan. Why? Follow me to the next section to find out.

30-Day Easy and Cheap Carnivore Diet Meal Plan

You may wonder why a structured meal plan is necessary for your Carnivore lifestyle. Well, a Carnivore diet meal plan enables you to consider nutrients and avoid deficiencies, balance macronutrients, control satiety, add variety to your meals, and consider your preferences.

So, I’ve provided a 30-day Carnivore diet meal plan to help you consider all these points before starting the diet. You can also customize it based on your needs.

The First Week of Four

This table shows what you can eat for the first week of the month on the Carnivore diet. This week’s shopping list is given below the table.

The First Week of Four Carnivore Diet Meal Plan
The First Week of Four Carnivore Diet Meal Plan

Here’s the first week’s shopping list:

  • Pork chops: 12 oz.
  • Pork belly: 10 oz.
  • Lamb chops: 24 oz.
  • Beef (grounded): 18 oz.
  • Porterhouse steak: 24 oz.
  • Ribeye steak: 24 oz.
  • Bacon: 12 oz.
  • Topside of beef: 24 oz.
  • 100% pork sausages: 13 oz.
  • Chicken breasts: 32 oz.
  • Trout: 26 oz.
  • Salmon cutlets: 30 oz. (or other fatty fish)
  • Butter: 1lbs
  • Cheese: 1/2 lb.

The Second Week of Four

To learn about the foods you can eat on your second week of the four-week Carnivore diet meal plan, you can check the following table. The shopping list for the second week is also given below the table.

The Second Week of Four Carnivore Diet Meal Plan
The Second Week of Four Carnivore Diet Meal Plan

Here’s the second week’s shopping list:

  • Topside of beef: 44 oz.
  • Lamb chops: 12 oz.
  • Ribeye steak: 28 oz.
  • Ribeye steak: 24 oz.
  • 100% pork sausages: 3 oz.
  • Porterhouse steak: 12 oz.
  • Pork chops: 12 oz.
  • Chicken breasts: 32 oz.
  • Beef's liver: 12 oz.
  • Salmon cutlets: 30 oz. (or other fatty fish)

The Third Week of Four

This table shows the third week’s meal plan. You can read the shopping list below the table.

The Second Week of Four Carnivore Diet Meal Plan
The Third Week of Four Carnivore Diet Meal Plan

Here’s the third week’s shopping list:

  • Lamb chops: 8 oz.
  • Ribeye steak: 24 oz.
  • Bacon: 4 oz.
  • 100% pork sausages: 3 oz.
  • Porterhouse steak: 32 oz.
  • Topside of beef: 36 oz.
  • Chicken breasts: 12 oz.
  • Salmon cutlets: 15 oz.
  • Beef's liver: 8 oz.
  • Beef kidney: 8 oz.

2024 Carnivore Cookbook: 28 Day Meal Plan Diet, Simple and Easy to Follow Recipes

The Fourth Week of Four

The table below summarizes the fourth week’s meal plan. You can use this sample as a Lion Diet meal plan template, too. You can check this week’s shopping list below the table.

The Forth Week of Four Carnivore Diet Meal Plan
The Forth Week of Four Carnivore Diet Meal Plan

Here’s the fourth week’s shopping list:

  • Topside of beef: 36 oz.
  • Beef (grounded): 56 oz.
  • Ribeye steak: 28 oz.
  • Porterhouse steak: 32 oz.
  • Beef liver: 8 oz.

There isn’t just one Carnivore diet meal plan for everyone. Your goals can make changes in the plan. That’s why there are variations to the Carnivore diet meal plan. To learn more about them and find out which ones suit your goals the best, read through the following section.

Variations of the Carnivore Diet Meal Plan

One of the good things about the Carnivore diet is its flexibility and customizability, i.e., there are different versions of the Carnivore diet to help individuals with different needs. 

Do you need to heal, or want to build lean muscle, or lose stubborn fat? Do you eat one meal a day (OMAD) or twice per day (2MAD)?

Whatever “way” you would like to follow the Carnivore diet, we will break down each one so you know what to eat and, most importantly, get the desired results.

Please remember that no matter which plan you choose, it's important to consume sufficient protein.

Defeat Your Cravings: The Back Door to Weight Loss

High-Fat

High-fat Carnivore can be a good fit for those aiming to reduce inflammation and lose weight. But how can eating fat help in this?

Consuming more fat while avoiding carbohydrates puts your body in ketosis, where the fat in your body is burned to produce energy, which can help reduce inflammation and melt fat.

To reach and maintain ketosis and lose weight more quickly, you can use a high-fat Carnivore diet, which focuses on fatty animal products and includes consuming 70-80% fat or more. Let’s take a look at its main rules.

  • Consume high-fat animal products: Fatty cuts of meat such as ribeye steak, pork belly, fatty fish (like salmon), butter, ghee, tallow, and lard.
  • Remove or minimize carbohydrate intake: You need to eliminate products like fruits, vegetables, grains, and legumes to induce ketosis.
  • Limit dairy products: Avoid milk due to its high calorie content. For extra fat, you can consume heavy cream, cheese, or sour cream.
  • Consume enough water and electrolytes: Drink plenty of water to stay hydrated. You can also use electrolyte supplements if needed to prevent electrolyte imbalances that can occur when you limit carbohydrate intake.

Going on a high-fat Carnivore doesn’t mean you should avoid protein. In fact, fat and protein are the two most important macronutrients in the Carnivore diet.

While you need to determine the sufficient amount of protein based on your physical activity, energy levels, health status, and goals after consulting a professional, generally, you can consume about 20 to 30% protein.

Here’s a sample 1-day meal plan for the high-fat Carnivore diet:

Breakfast

  • 3-4 eggs cooked in tallow or butter
  • Fatty cuts of bacon or sausage

Lunch

  • Ribeye steak (10-12 ounces) cooked in tallow or lard
  • Side of pork belly or other fatty meat
  • Water or sparkling water for hydration

Dinner

  • Fatty fish (salmon, mackerel, or sardines) cooked in butter or ghee
  • Beef liver or other organ meats cooked in tallow
  • Water or herbal tea without sweeteners

Snack

  • Beef jerky or cured meats (ensure no added sugars or artificial ingredients)
  • Hard cheese or cheese crisps (limited due to the high calorie content)

View on Amazon: Carnivore Diet Food Pyramid Meat Lover Beef Pork Chicken Premium: Track And Plan Your Meals Weekly

Strict

More experienced Carnivores, those aiming to reach faster fat loss results, those under certain health conditions, or even those who like challenges can go on a strict Carnivore diet.

A strict Carnivore is similar to the stage 1 we discussed earlier. It is a high-fat, moderate-protein approach, which does not speak of limitations but focuses on avoiding unnecessary foods like carbs and dairy.

The amount of fat, protein, and carbs in this variation is about 60-70%, 20-30%, and almost zero, respectively. Here are the main rules of a strict Carnivore:

  • Consume only animal products: No plant-based foods are allowed, i.e., no fruits, vegetables, grains, legumes, and nuts. Instead, consume different kinds of meat, poultry, seafood, and other animal products.
  • Choose fresh and unprocessed foods: Instead of processed animal foods, buy fresh cuts of meat, organs, and animal fats like tallow or lard.
  • Zero carbohydrates: You cannot consume any carbohydrates, i.e., no bread, pasta, rice, or other sources of carbohydrates are allowed.
  • Avoid dairy: No dairy products are allowed on the strict Carnivore diet.
  • Stay hydrated and keep the electrolytes balanced: Drink enough water to avoid dehydration and supplement with salt or electrolytes to avoid imbalances.

To help you get started, I have provided a sample 1-day meal plan for the strict version of the Carnivore diet:

Breakfast

  • Fatty cuts of lamb chops (8-10 ounces) cooked in tallow
  • Duck eggs cooked in duck fat
  • Black coffee or herbal tea (unsweetened)

Lunch

  • Chicken thighs (10-12 ounces) cooked in lard or beef tallow
  • Sardines or mackerel in butter
  • Water or sparkling water with a pinch of salt for electrolytes

Dinner

  • Bison steak (8-10 ounces) cooked in beef tallow
  • Beef heart cooked in lamb fat
  • Water or herbal tea (unsweetened)

Snack

  • Pork belly slices or cracklings
  • Beef liver pate (made with animal fats)

View on Amazon: The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes

Relaxed

A relaxed Carnivore diet can be a good start for those new to dieting or beginner Carnivores. It can also be a good plan for those seeking low-carb diets.

This Carnivore variation is more flexible, allowing different foods, as it aims to ease you into the Carnivore lifestyle.

Also, if you’re sensitive to certain vegetables or lactose, this variation of the Carnivore diet can be a good option for you.

On a relaxed Carnivore, you can consume 40-60% fat, 20-30% protein, and below 20% carbohydrates. Here are the main rules of a relaxed Carnivore diet.

  • Prioritize animal products: Focus on meat, poultry, fish, and animal fats.
  • Limit plant-based foods: While the main focus is on animal-based products, you can consume minimal low-carb plant-based foods and low-sugar fruits like berries.
  • Moderate dairy (optional): You can consume high-fat dairy products like butter, cheese, and heavy cream.
  • Carbohydrates in moderation: The relaxed Carnivore diet reduces the carbohydrate intake significantly but is more flexible than a strict Carnivore diet. You need to keep plant-based carbohydrates to a minimum.
  • Hydration and electrolytes: Drinking enough water and keeping the electrolytes balanced is necessary to avoid side effects, such as leg cramps, fatigue, headaches, and nausea.

You can also find a sample 1-day meal plan for a relaxed Carnivore diet below.

Breakfast

  • Ribeye steak (8-10 ounces) cooked in tallow or lard
  • Eggs cooked in butter or ghee
  • Black coffee or herbal tea (unsweetened)

Lunch

  • Fatty ground beef (10-12 ounces) cooked in beef tallow
  • Pork rinds or crispy bacon as a side
  • Water or sparkling water with a pinch of salt for electrolytes

Dinner

  • Lamb chops (8-10 ounces) cooked in lamb fat
  • Chicken thighs (skin-on) cooked in duck fat
  • Water or herbal tea (unsweetened)

Snack

  • Beef jerky or cured meats (without added sugars or artificial ingredients)
  • Hard cheese

Keto Carnivore

Keto Carnivore or Ketovore is a combination of Ketogenic and Carnivore diets, mixing the features of both these diets. KetoCarnivore focuses on animal foods and ketosis while allowing some low-carb veggies.

So, this variation can be good for individuals who like meat but also want to include low-carb vegetables in their diet to induce and maintain ketosis while enjoying their favorite greens.

On a Keto Carnivore diet, you need high amounts of fat (60-70%), moderate protein (20-30%), and low levels of carbs (below 10%).

  • Consume animal-based protein: You can provide protein from animal products like fatty cuts of meat, poultry, fish, organ meats, and eggs.
  • Moderate plant-based foods (optional): You can consume minimal low-carb vegetables, such as leafy greens, broccoli, and cauliflower. Some versions of the diet also allow berries or other low-carb fruits.
  • Ketosis maintenance: To induce and maintain ketosis, you need to keep your carbohydrate intake between 20-50 grams of net carbs per day.
  • Healthy fats: Prioritize healthy fats and fatty meats.

Here is a sample 1-day meal plan for the Keto Carnivore diet:

Breakfast

  • Scrambled eggs cooked in butter or ghee
  • Avocado slices
  • Bacon or sausage links

Lunch

  • Grilled salmon or other fatty fish cooked in olive oil
  • Side of sautéed spinach or kale in coconut oil
  • A small serving of berries (strawberries or blueberries)

Dinner

  • Ribeye steak cooked in tallow
  • Broccoli or cauliflower florets cooked in butter
  • Beef liver cooked in ghee

Snack

  • Pork rinds or cracklings
  • Cheese slices or cubes

Fat Loss

If your main purpose for following a Carnivore diet is fat loss, whether for fitness or health reasons, you can follow this variation, which includes maximizing fats and avoiding carbs.

If losing weight is your main goal of following the Carnivore diet, you need to induce and maintain ketosis by consuming 60-80% fat, 20-30% protein, and below 5% carbs daily. Let’s take a look at other rules we need to follow on this Carnivore variation.

  • Consume high-quality protein: Consume sufficient amounts of high-quality protein, including lean cuts of meat, poultry, fish, and eggs. Protein increases satiety, preserves lean muscle mass, and boosts metabolism. Calculate your protein requirement using this free protein calculator.
  • Minimize or avoid carbohydrates: Minimize or limit sugars, grains, fruits, and vegetables to let the body rely on fat stores for energy, which can promote fat loss.
  • Focus on healthy fats: Consume healthy fats such as those found in fatty cuts of meat and animal fats (like tallow and lard).
  • Calorie control: To achieve fat loss, you need to control calorie intake to create a calorie deficit.
  • Hydration and electrolytes: Drink enough water and keep the balance of electrolytes by consuming sugar-free electrolyte drinks.

You can also check the following sample 2-day meal plan for a fat-loss Carnivore diet to get inspired.

Breakfast

  • 3 eggs cooked in butter
  • Chicken sausage or lean pork sausage
  • Coffee or tea with a splash of heavy cream

Lunch

  • Grilled chicken thighs cooked in tallow
  • Side of beef liver cooked in lard

Dinner

  • Fatty cuts of beef (ribeye or brisket) cooked in beef tallow
  • Salmon fillet cooked in butter

Snack

  • Beef sticks (with no added sugars)
  • Cheese slices or cubes

View on Amazon: The Carnivore Diet Bible: A Beginner’s Guide To Achieving Optimum Health, A Lean Body And Fast Fat Loss

Muscle Building

Bodybuilders and everyone else who wishes to build lean muscle can go on this version of the Carnivore diet that includes consuming enough protein to support muscle protein synthesis.

Also, you should consume sufficient calories to manage energy expenditure and be in a caloric surplus, which is necessary for muscle growth, especially during resistance training. Calculate how many calories you need to build muscle.

You can determine the proper amount of protein based on your weight, activity level, and muscle-building goals. Generally, you need about 1.6 to 2.2 grams of protein per kilogram of body weight.

Fat intake is still important but not like in a fat-loss Carnivore; usually, 40-60% is enough. Remember that you must focus on protein, but you should consume enough fat to provide energy and support hormonal function.

You also need to keep the carbs below 5% and consider the following rules.

  • Focus on lean protein: To build muscle, you need to consume lean protein sources, such as beef, poultry, fish, and eggs. Calculate the amount of protein you need to optimize muscle growth using this free protein calculator.
  • Control protein timing: Protein distribution throughout the day affects muscle growth. You must space meals evenly to ensure a continuous supply of amino acids to the muscles, both pre- and post-workout.
  • Consume limited carbs (optional) for energy: You can include minimal amounts of carbohydrates, especially after the workout, to help recovery and glycogen replenishment.
  • Stay hydrated and balance electrolytes: Adequate hydration and electrolyte balance are necessary for muscle function and health, especially after intense workouts.

Here is a sample 1-day meal plan for muscle-building Carnivore diet:

Breakfast

  • 4 eggs scrambled in butter
  • Turkey or chicken breast slices
  • Coffee or tea with a splash of heavy cream

Lunch

  • Grilled lean beef steak (about 8-10 ounces) cooked in tallow
  • Side of grilled fish (cod or tilapia)
  • Water with a pinch of salt for electrolytes

Dinner

  • Chicken thighs (skinless) cooked in lard or chicken fat
  • Lean ground turkey cooked in beef tallow

Snack (Post-Workout)

  • Protein shake made with water and a high-quality protein powder

Learn More: Bodybuilding on a Carnivore Diet: Bulking or Losing Muscles? [Meal Plan]

OMAD

OMAD stands for one meal a day, meaning that you need to eat only one meal every day to reach your health and fitness goals. It may not be suitable for everyone, but for those whose body composition, goals, and needs allow limiting daily meals.

This diet is actually a perfect fit for individuals with busy schedules or those who are lazy! Anyhow, if your metabolism suits this style and you won’t need a lot of calories to go through the day, you can try OMAD (after consulting a healthcare professional, of course).

Here are the main rules of the OMAD Carnivore:

  • Eat one meal per day: The OMAD Carnivore diet is quite simple; you eat all your calories in one large meal a day, at any time of the day.
  • Consume animal-based foods: The main focus is meat, fish, poultry, and animal fats.
  • Consume enough protein and healthy fats: Eat protein-rich foods to support muscle maintenance and other bodily functions. Animal fats like tallow, lard, or fatty cuts of meat provide the necessary calories for energy and satiety.
  • No carbs and enough water: Limit or avoid carbohydrates and drink enough water and electrolytes.

To keep the macronutrients balanced, you need to consume 60-70% fat, 20-30% protein, and up to 5% carbohydrates in the one meal you have every day.

You can also find a sample 1-day meal plan for the OMAD Carnivore diet to learn how to start.

OMAD Meal

  • Ribeye steak (12-16 ounces) cooked in tallow or lard
  • Grilled salmon or another fatty fish (8-10 ounces) with butter
  • Chicken thighs (skin-on) cooked in duck fat
  • Beef liver cooked in beef tallow
  • Hard cheese or heavy cream with coffee

Learn More: Carnivore and OMAD Diet | Results In 2 Weeks!

2MAD

2MAD is like OMAD, but easier, as it allows you to consume two meals a day and is perfect for those Carnivores who cannot go through the day with just one meal, don’t have time to make three meals a day, or prefer two big meals to three smaller ones.

The macronutrient ratio in 2MAD is similar to OMAD, but you can provide them from the two meals you have every day.

  • Eat two meals a day: You can have two big meals. Most people choose a late breakfast and an early dinner.
  • Eat animal-based foods: Consume meat, fish, and poultry in both meals.
  • Balance protein and healthy fats: Distribute your protein intake between the two meals. Also, include animal fats like tallow, lard, or fats from fatty cuts of meat in the meals to provide necessary calories and energy.
  • Limit carbs and drink water: Limit or avoid carbohydrates and drink enough water and electrolytes.

Here is a sample 1-day meal plan for the 2MAD Carnivore diet:

Meal 1: Late Breakfast

  • Scrambled eggs cooked in butter or ghee
  • Bacon or sausage links
  • Coffee or tea with a splash of heavy cream

Meal 2: Early Dinner

  • Ribeye steak (10-12 ounces) cooked in tallow or lard
  • Grilled chicken thighs (skin-on) cooked in duck fat
  • Water with a pinch of salt for electrolytes

Snack

  • Beef jerky or beef sticks
  • Cheese slices or cubes

Budget-Friendly

If you’re concerned about the increasing price of meat and other foods you consume in a Carnivore diet, this plan for the budget-friendly Carnivore diet is your thing.

Just remember that going on a budget-friendly Carnivore doesn’t mean you can sacrifice macronutrients. You still need 60-70% fat, 20-30% protein, and below 5% carbohydrates.

  • Look for affordable protein sources: Ground beef, chicken thighs, pork shoulder, and eggs are cost-effective protein sources.
  • Render your own fat: Instead of buying expensive rendered fats, like tallow or lard, save fat trimmings from meat cuts and use them at home for cooking.
  • Buy frozen, in bulk, or in season: Buy cuts of meat that are in season, as they are more affordable and fresher during their peak season.
  • Minimize variety: While variety can be enjoyable, sticking to a few staple foods can help reduce costs. Buy a limited selection of meats that are on sale or offered at lower prices.
  • Minimize processed products: Avoid processed Carnivore products like sausages or jerky, as they are more expensive than whole cuts of meat.

To start a budget-friendly Carnivore diet, you can use the following sample 1-day meal plan.

Breakfast

  • Scrambled eggs cooked in leftover fat trimmings from previous meals
  • Ground beef (8-10 ounces) cooked in its own fat
  • Black coffee or tea (unsweetened)

Lunch

  • Chicken thighs (skin-on, bone-in) (8-10 ounces) roasted in the oven
  • Side of eggs (2-3 eggs) fried in chicken fat
  • Water or sparkling water with a pinch of salt for electrolytes

Dinner

  • Pork shoulder (8-10 ounces) slow-cooked or roasted for tenderness
  • Side of beef liver (4-6 ounces) cooked in its own fat

Snack

  • Hard-boiled eggs
  • Pork rinds or cracklings

In addition to the above plans, there are some Carnivore diet meal plans based on caloric intake, which can be useful for those sensitive to their calorie consumption or athletes who need to consume specific numbers of calories. Let’s learn more about them.

Learn More: The 10 Best Meat Sticks: How to Eat Them?

Carnivore Diet Meal Plan Based on Caloric Intake

The number of calories you should consume on a Carnivore diet depends on your goals. If, for example, you wish to lose weight, you need to decrease your caloric intake and create a calorie deficit.

Also, consulting a healthcare professional, calculating BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure), and considering your age, sex, weight, activity level, and health goals can help you determine the exact number.

Generally, women need 1800 calories for optimal hormonal regulation. The optimal number is about 2000 daily calories for men.

Some may think that minimizing calorie intake is a good way to lose weight. Although we need a caloric deficit, low-calorie intake will not be effective as it may cause nutrient deficiency, persistent hunger, binge eating, slowed down metabolism, lowered BMR, and muscle loss.

So, the number of calories you consume must align with your goals and needs. If you need to consume between 1200 and 2500 calories, the meal plans in the following sections can help you.

1200-Calorie Carnivore Meal Plan

Generally, people who don’t have a lot of physical activity consume about 1600 to 1800 calories. Average people who have regular physical activity consume about 2200 to 2400 calories.

But, some individuals try to consume 1200 calories to create a calorie deficit and lose weight. However, I don’t recommend a 1200-calorie Carnivore diet as it’s not healthy enough.

If you want to try a 1200-calorie plan, you can take a look at this sample 1-day 1200-calorie meal plan - after consulting a healthcare professional to ensure it works for you!

Breakfast

  • 3 scrambled eggs cooked in butter or lard (210 calories)
  • 3 slices of bacon (135 calories)

Lunch

  • 6 ounces of grilled chicken thighs (350 calories)
  • 1 tablespoon of tallow for cooking (115 calories)

Snack

  • 1 ounce of beef jerky (80 calories)

Dinner

  • 6 ounces of grilled salmon (367 calories)

Total Calories: 1157 calories

A 1500-Calorie Carnivore Meal Plan

You don’t have to count calories, but you need to have a general idea of the number of calories you consume every day, as you have to look at your maintenance calories and be in a slight deficit if you aim to lose weight.

A 1500-calorie Carnivore meal plan can be a good option for female bodybuilders who need to consume 1200 to 1500 calories during the cutting phase.

Here is a sample 1-day 1500-calorie Carnivore meal plan:

Breakfast

  • 2 large fried eggs cooked in beef tallow (160 calories)
  • 3 slices of bacon (135 calories)

Lunch

  • 8 ounces of grilled ribeye steak (552 calories)
  • 1 tablespoon of butter (102 calories)

Snack

  • 2 ounces of beef jerky (160 calories)

Dinner

  • 6 ounces of grilled chicken thighs (396 calories)

Total Calories: 1505 calories

2000-Calorie Carnivore Meal Plan

Carnivore dieters with regular daily physical activities can consume 1600 to 2200 calories (women) and 2000 to 2300 calories (men). This sample 1-day meal plan can help this specific group of Carnivores.

Breakfast

  • 3 scrambled eggs cooked in butter or lard (435 calories)
  • 4 slices of bacon (180 calories)

Lunch

  • 10 ounces of grilled salmon (488 calories)

Snack

  • 2 ounces of beef jerky (160 calories)

Dinner

  • 8 ounces of ribeye steak (736 calories)
  • 1 tablespoon of tallow for cooking (115 calories)

Total Calories: 2014 calories

2500-Calorie Carnivore Meal Plan

A 2500-calorie Carnivore diet meal plan is mainly suitable for male bodybuilders and athletes during the cutting phase. Let’s take a look at a sample 1-day 2500-calorie Carnivore meal plan.

Breakfast

  • 6 scrambled eggs cooked in butter or lard (595 calories)
  • 5 slices of bacon (225 calories)

Lunch

  • 12 ounces of grilled ribeye steak (828 calories)
  • 2 tablespoons of tallow for cooking (230 calories)

Snack

  • 2 ounces of beef jerky (160 calories)

Dinner

  • 10 ounces of grilled chicken thighs (460 calories)

Total Calories: 2498 calories

Sample Carnivore Diet Meal Plan for Weight Loss

If you’re looking for weight loss using a Carnivore diet, this sample 3-day Carnivore diet meal plan can help you.

Day 1

  • Breakfast: Scrambled eggs cooked in beef tallow with bacon.
  • Lunch: Grilled salmon with butter and a side of beef liver.
  • Dinner: Ribeye steak cooked in ghee with a side of bone marrow

Day 2

  • Breakfast: Omelet with cheese and sausage.
  • Lunch: Ground beef patties with melted cheese and butter.
  • Dinner: Pork chops cooked in lard with a side of fatty lamb chops.

Day 3

  • Breakfast: Steak and eggs cooked in duck fat.
  • Lunch: Chicken thighs with pork rinds.
  • Dinner: Lamb shoulder roast with a side of grilled shrimp

You may wonder why and how this sample meal plan can help weight loss. Well, because it is designed to be low in carbohydrates, moderate in protein, and high in healthy fats.

This plan helps you create a calorie deficit, keeps you satiated and reduces hunger, keeps your blood sugar levels stabilized and insulin levels low by minimizing carbs, is nutrient-dense and induces ketosis.

This plan is mainly developed for those trying to lose weight. But it can also be a good option for those with insulin resistance, individuals having food sensitivities, and everybody who is looking for minimalistic meat-based diets.

Additionally, remember that losing weight doesn’t happen overnight. We need persistence and perseverance. Following these tips helps you stay motivated during your weight loss journey:

  • Set realistic goals.
  • Celebrate small achievements.
  • Add variety to your Carnivore meals.
  • Drink enough water to stay hydrated and manage your appetite.
  • Exercise regularly.
  • Join the community of the 5MB Carnivores now to shed many lbs. thanks to experts and fellow Carnivores supporting you with success stories, private sessions, workshops, coaching, and planning.

Sample Carnivore Diet Meal Plan for Bodybuilding

If you’re a bodybuilder looking for a sample meal plan, you can use this 3-day Carnivore diet meal plan for bodybuilding.

Day 1

  • Pre-Workout: Beef jerky or sliced deli meat
  • Post-Workout: Whey protein isolate shake
  • Lunch: Ribeye steak with butter
  • Snack: Hard-boiled eggs
  • Dinner: Salmon fillet with a side of organ meats (e.g., liver or kidney)

Day 2

  • Pre-Workout: Pork rinds or bacon
  • Post-Workout: Egg protein powder shake
  • Lunch: Ground beef patties cooked in tallow
  • Snack: Cheese slices or cubes
  • Dinner: Lamb chops with bone marrow

Day 3

  • Pre-Workout: Sardines or mackerel
  • Post-Workout: Beef collagen peptides in water
  • Lunch: Chicken thighs cooked in duck fat
  • Snack: Cottage cheese
  • Dinner: T-bone steak with ghee

This meal plan can help bodybuilders and everyone who wants to build lean muscle, as it focuses on consuming high-quality protein, is nutrient-dense, provides sufficient protein, boosts satiety for containing protein and fat, minimizes carbohydrates, includes post-workout shakes that help replenish amino acids and support muscle recovery and growth, and includes electrolytes.

To reach better and faster results in building lean muscle using a Carnivore diet, you can consider the following tips.

  • Adjust your protein intake based on your needs, activity level, and goals.
  • Drink plenty of water to support your metabolism and kidney health.
  • Keep your electrolytes balanced.
  • Consume organ meats, as they are nutrient powerhouses containing essential vitamins and minerals.
  • Keep a record of your body’s changes and reactions.

Carnivore Meal Plan for Men vs. Women

Although the main rules of the Carnivore diet are not gender-specific, there are some considerations and misconceptions you need to be aware of when planning meals.

Considerations for Men

  • Calorie consumption: Men usually need more calories than women due to differences in size, muscle mass, and metabolic rate. If you’re a male with intense physical activity or bodybuilding, you need even more protein and calories.
  • Protein intake: Determine the proper amount of protein based on your activity level and goals, as adequate protein intake is a must for building lean muscle.

Considerations for Women

  • Caloric intake: Although women generally need fewer calories than men due to differences in body composition and size, individual variations exist, and some women have higher energy needs, especially athletes or those with high activity levels.
  • Menstrual cycle: Pay attention to the impact of the menstrual cycle on your energy levels and nutrient needs. Women can experience more energy expenditure and appetite during certain phases of the menstrual cycle.
  • Protein intake: Sufficient protein intake is necessary for women to support muscle maintenance and general health. Consult a professional to decide the right amount of protein you need based on your status and goals.

Learn More: Female Carnivore Diet [30-Day Meal Plan, Results, and Recipes]

Common Misconceptions

  • One-size-fits-all diets: There's no universal “male” or “female” diet. Your age, activity level, metabolism, and health goals determine your nutrient needs.
  • Protein concerns: Some claim that high protein intake is harmful, especially for women. However, protein is essential for muscle maintenance, and you need to consume enough protein. But as mentioned earlier, “enough” is different for every individual.
  • Gender stereotypes: You can’t say men always need more protein. You can’t approach macronutrient needs based on gender, as there are individual differences.

Summary

All in all, customizing the plans and considering your status, goals, and needs are essential in designing a Carnivore diet meal plan. There is no one-size-fits-all method, no matter whether you’re meal planning or deciding your fat and protein intake.

That’s why it’s important to consult a professional and join a community to learn what you don’t know, get support, and stay motivated on the way to achieving your health and fitness goals.

You can also buy this 4-week fat-loss course with a special discount now.

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