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September 21, 2023

Carnivore Diet Meal Plan Plus 30 Day Plan [Expert Guide For Beginners]

Rina Ahluwalia

This Ultimate Carnivore Diet Meal Plan will guide you to melt fat and stay healthy effortlessly. Here, you'll find free meal plan ideas with simple zero-carb recipes to get you started. Also, if you're new to this diet, our beginner Carnivore Diet meal plan ideas are what you need. Keep scrolling to cover all your 30 day Carnivore meal plan needs!

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Carnivore Diet Meal Plan Plus 30 Day Plan [Expert Guide For Beginners]

What Is The Carnivore Diet?

The Carnivore Diet has been making headlines for its ability to help people lose weight and maintain optimal health.

The Carnivore Diet is a high-fat and zero-carbohydrate nutrition plan consisting of only animal-based meals, mainly meat. The Carnivore Diet has been the subject of much debate over the past few years since its increased popularity on social media.

Many people will be quick to point out that this kind of eating pattern isn’t necessarily something new—it’s actually just a modernised version of the Paleo Diet, which was first introduced by Loren Cordain in 2001.

There is no consensus on the definition of a "Carnivore" since some people who eat this way also consume small amounts of fruits and vegetables (commonly referred to as "zero carbs"). But others do not consume non-animal foods (no carbs).

The Carnivore Diet has been categorised into two subgroups: the standard Carnivore Diet and the elimination Lion Diet. Let’s see what we can eat and avoid on a Carnivore Diet meal plan.

Join the community of Carnivores on the 5MinuteBody YouTube Channel to enjoy the videos and stay on top of your fat loss challenge!

What Foods Can You Eat on a Carnivore Diet?

The first thing that pops into our minds about Carnivore Diet meal plan is what to eat and avoid on a given diet. Some may get confused about categorising the foods they can have on a Carnivore diet meal plan. So, let’s go through it once and for all!

Foods to Eat

Foods that are allowed on a traditional Carnivore Diet include red meat, poultry, seafood, and eggs. Also, some dairy products like cheese and butter are used by many. Some of the most famous Carnivore-friendly foods are

The following are some examples of foods that you can eat on a carnivore diet:

  1. Meat: beef, pork, lamb, venison, bison, elk, and other game meats.
  2. Poultry: chicken, turkey, duck, goose, and other birds.
  3. Fish and seafood: salmon, tuna, cod, shrimp, lobster, crab, and other types of seafood.
  4. Organ meats: liver, heart, kidney, tongue, and other organ meats.
  5. Eggs: chicken, duck, goose, and other types of eggs.
  6. Dairy: butter, ghee, cream, cheese, and other dairy products (although some people following a carnivore diet may choose to avoid dairy).

Read More: Can You Eat Cheese on The Carnivore Diet? What Is The Best Cheese?

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Foods to Avoid

The Carnivore Diet does not allow non-animal products, including vegetables, grains, legumes, nuts, and seeds. Dairy is mainly prohibited, but some products like cheese and butter are allowed. The following food pyramid depicts Carnivore-friendly foods.

Carnivore Diet Food Pyramid

Looking at the pyramid above, you may be thinking that on the Carnivore Diet, it’s impossible to dine at a nice restaurant anymore! But it’s not true. Follow me to the next section to tell you why.

Therefore, here are some foods to avoid:

  1. All grains: wheat, rice, corn, oats, barley, and other grains.
  2. All fruits and vegetables: including berries, apples, bananas, oranges, grapes, carrots, lettuce, broccoli, spinach, and all other fruits and vegetables.
  3. Legumes: beans, lentils, chickpeas, peas, and other legumes.
  4. Processed and packaged foods: chips, crackers, candy, soda, and other processed foods.
  5. Sugars: table sugar, high-fructose corn syrup, honey, and other sweeteners.

Read More: Free Lion Diet Meal Plan Guide Plus 30 Day Plan

How to Eat a Carnivore Diet at Restaurants?

It may sound difficult to find a restaurant when you’re on a Carnivore Diet, but it’s quite the opposite, as many restaurants offer quality meat. For example, you can have great meals at steak or BBQ restaurants.

  • Just make sure not to consume processed animal meat.
  • You can also ask the waiters about the ingredients or how the dishes are made, as you need to avoid sauces and vegetables.
  • Avoiding sauces means you probably won’t enter Chinese or Indian restaurants. Instead, you can check the menus looking for steaks or filet mignon.

Reading this part, you may have realised that Carnivore Diet is similar to Lion Diet, and the question that’s probably popping up in your mind is which of the two diets, “Lion and Carnivore”, is the best? Let’s see!

The Lion Diet vs The Carnivore Diet - Which Is Best?

The standard Carnivore Diet allows for a wide variety of animal-based foods, including

  • Ruminant meats like beef & lamb,
  • All seafood,
  • All poultry, like chicken & turkey,
  • Eggs,
  • Dairy - mainly heavy cream & butter.

The Lion Diet is a subset of the Carnivore Diet. It's a strict elimination diet consisting of

  • Ruminant meat only
  • Water
  • Salt.
Comparison Table

Comparison Table: Lion Diet vs Carnivore Diet

Lion Diet Carnivore Diet
Definition A diet that mimics the diet of wild lions. A diet that consists solely of animal foods.
Food sources Only animal foods and water Only animal foods and water
Animal foods Muscle meat, organs, bones, and fat of animals Meat, poultry, fish, seafood, eggs, and organ meats.
Plant foods No plant foods are allowed No plant foods are allowed
Dairy No dairy is allowed Dairy products may be allowed, but some avoid them.
Fasting Intermittent fasting is encouraged Intermittent fasting is optional
Nutrient balance Emphasizes nutrient balance from animal foods Emphasizes nutrient balance from animal foods
Nutritional goals Balanced macros and micronutrients Balanced macros and micronutrients
Sustainability Encourages ethical and sustainable farming Encourages ethical and sustainable farming
Health benefits May reduce inflammation and improve immunity May help with weight loss and improve metabolic health
Caution Not suitable for people with certain health conditions Not suitable for people with certain health conditions

Typically, it's best to start with the Carnivore Diet for at least 30 days. Test how you feel, how is your energy, fat loss and mood. Have you seen any benefits with sleep, stress or appetite?

If the answer is no, then perhaps you can try the Lion Diet for 30 days and see your results.

I know what you’re thinking. Why should I follow a Carnivore Diet when there are so many other options? What’s the point of limiting myself to one type of food?

And what about our culture, which is not built around eating meat alone? Here are some reasons why it might be worth considering.

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

The Carnivore Meal Plan - Should I Try It?

Let’s take a look at the following reasons for trying a Carnivore Diet. If you have one or some of these reasons, this diet can be your thing.

  • Losing Weight: You can lose weight on a Carnivore Diet because it focuses on nutrient-dense foods, which can help you lose weight quickly and easily.
  • Intermittent Fasting: If you're interested in intermittent fasting but don't know where to start, this could be a great easy step!
  • Saving Money: You'll save money on groceries because all your meals will be made from animal products instead of fruits and grains that cost more per serving than meat (this depends on where you live, though).

Another common question for those new to the Carnivore Diet is “Does Everyone Lose Weight on a Carnivore Diet?” or “How long does it take to start seeing results from a Carnivore Diet?”. The next section will answer both.

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Can I Lose Weight on a Carnivore Diet?

Many Carnivore newcomers ask, “Can I lose weight on a Carnivore Diet?”

Absolutely! If you want to lose weight, it's not just about how much you eat. It's also about what kind of food you're eating.

The Carnivore Diet is a very low-carbohydrate, high-fat diet that puts your body into ketosis and helps burn stored body fat for fuel instead of using carbohydrates from foods like bread, bagels and pasta.

This helps reduce appetite, so you can reduce your caloric intake by eating less without feeling hungry - making it easier to drop those extra pounds quickly.

Now that we know enough about Carnivore Diet and have found some reasons to follow it, it’s time to check some free meal plan ideas from 1 to 30 days. Keep scrolling!

What Should I Eat During The First Week of The Carnivore Diet?

The first week of following the Carnivore Diet can be the most challenging as you need to change your eating habits and follow some rules.

However, despite what many may think, Carnivore Diet is so simple, and it is recommended to stick to simple, easy-to-digest whole foods in your first week.

You can eat a wide range of foods, which we’ll elaborate on in the following meal plan sections.

Learn more: 24-Hour Fast: How to Do It? Is It Good for Weight Loss? [Expert Guides]

1-Day Carnivore Diet Meal Plan

In these sections, you can find expert and beginner carnivore diet meal plans. Let’s start with a one-day free meal plan for those on a Carnivore Diet. For the 3-day, 7-day, and 30-day plans, keep scrolling!

  • Meal 1: Crispy skin salmon
  • Meal 2: Fried eggs with pork sausages

3-Day Carnivore Diet Meal Plan

If you want a beginner Carnivore Diet meal plan for three days, you can follow this three-day free meal plan. Join the Community of the 5MB Carnivores to use expert coaches, workshops, and live private sessions to reach your health and fitness goals.

  • Day 1
  • Meal 1: Beef & egg scramble, cooked in butter.
  • Meal 2: Lamb loin chops fried in butter
  • Day 2
  • Meal 1: Soft-boiled eggs with beef burgers
  • Meal 2: Chicken bacon wraps
  • Day 3
  • Meal 1: Bacon & eggs omelette
  • Meal 2: Shrimp with Carnivore burgers

7-Day Carnivore Diet Meal Plan

Here’s a free meal plan for a whole week! This is a beginner carnivore diet meal plan, but even more advanced users can also try them and get inspired. You can never get enough of Carnivore meal plans!

  • Day 1:
  • Breakfast: Two fried eggs with butter and bacon
  • Lunch: Grilled chicken breast with cheese
  • Dinner: Pan-seared salmon with butter
  • Day 2:
  • Breakfast: Ribeye steak with butter
  • Lunch: Tuna salad
  • Dinner: Grilled lamb chops with cheese
  • Day 3:
  • Breakfast: Scrambled eggs with butter and bacon
  • Lunch: Grilled chicken thighs with butter
  • Dinner: Grilled shrimp with butter
  • Day 4:
  • Breakfast: Beef burger with cheese
  • Lunch: Egg salad with sausages
  • Dinner: Grilled pork chops with butter
  • Day 5:
  • Breakfast: Fried eggs with butter and bacon
  • Lunch: Grilled chicken breast with cheese
  • Dinner: Pan-seared scallops with butter
  • Day 6:
  • Breakfast: Three-cheese omelette
  • Lunch: Ribeye steak with butter
  • Dinner: Grilled salmon with butter
  • Day 7:
  • Breakfast: Scrambled eggs with bacon and cheese
  • Lunch: Grilled chicken thighs with butter
  • Dinner: Grilled steak with butter

30-Day Carnivore Diet Meal Plan

Here’s your free meal plan for a whole month (four weeks). The plan for the fourth week can be used as a Lion Diet meal plan template. You can use this four-week plan as a beginner Carnivore Diet meal plan, but more experienced users can also use it.

You can shed many lbs thanks to experts and fellow Carnivores supporting you with success stories, private sessions, workshops, coaching and planning. Don’t hesitate to join the Community of the 5MB Carnivores now.

The First Week of Four

The following table depicts 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
  • Trout: 26 oz.
  • Salmon cutlets: 30 oz. (or other fatty fish)
  • Butter: 1lbs
  • Cheese: 1/2 lbs

The Second Week of Four

Here is what you need to eat for the second week of the four-week Carnivore Diet meal plan. 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

Check out the following table to find the third week’s Carnivore Diet meal plan, and 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.

The Forth Week of Four

The table below summarises the fourth week’s Carnivore Diet meal plan. To read the shopping list for this week’s meal plan, check out 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.

So far, we have learned about the basics of Carnivore and Lion diets and the free Carnivore meal plans for different periods. You may wonder how to make the dishes mentioned in the meal plans. The following sections tell you how!

Carnivore Diet Easy and Cheap Recipes

Now that we have meal plans for various periods, it’s time to learn some of the best Carnivore diet recipes to make healthy, yummy dishes. Here are ten easy and cheap Carnivore recipes.

If you need recipes specialised only in breakfast, take a look at the next section.

What to Eat for Breakfast on The Carnivore Diet?

No matter whether it’s breakfast or lunch, on the Carnivore Diet, you need to eat animal-based foods, including eggs, bacon, sausage, steak, turkey, chicken, fish, liver, etc.

You can also use limited amounts of dairy products like cheese, butter, or heavy cream. Here are some Carnivore breakfast ideas.

When you check these recipes, you realise that many of them include fat, which plays a crucial role in the Carnivore Diet. But why is fat important, and how can we increase our fat intake? Follow me to the next section to find out.

Why Use Fat and How to Eat More Fat on The Carnivore Diet?

According to Peter Attia (an MD and nutrition expert), eating a high-fat diet can increase your metabolism by up to 300%.

In addition to being very satisfying and nutrient-dense, fatty cuts of meat are also satiating—meaning they help you feel full without overeating.

According to Dr Shawn Baker, this is because “saturated fat slows down digestion for several hours after eating”, so you won't get hungry again soon after finishing your meal.

Lastly and most importantly, unlike other popular diets that require complicated food rules or expensive supplements (such as Whole30 or Keto), the Carnivore Diet allows you access to everything necessary to build muscle and lose fat, all while saving money at the grocery store!

Following the ways below, you can increase your fat consumption on the Carnivore Diet.

  1. Choose Fatty Cuts of Meat: Fatty cuts of meat like ribeye, brisket, and pork belly are more calorie-dense, which makes them ideal to consume on a Carnivore Diet. Unlike non-fatty cuts, such as chicken breast and fish, fatty cuts can actually be eaten in large quantities without any negative effects. In fact, eating fatty cuts may even be beneficial to your health!
  2. Cook with Butter or Ghee: Cook the Carnivore meals with butter or ghee.
  3. Add Cheese and Cream: Use cheese and other high-fat dairy products like heavy cream, which are allowed in the Carnivore Diet.
  4. Eat Organ Meats: Organ meats, including liver, heart, and kidney, can add to your fat intake.
  5. Snack on High-Fat Foods: Snack on fatty foods, such as beef jerky, pork rinds, and hard cheeses.

Don’t forget that although fat is an integral part of the Carnivore Diet, you need to balance your macronutrient consumption and take adequate protein to maintain your body's health.

Another point that is important to focus on is the amount of each portion on a Carnivore Diet and the number of meals a day. Let’s see how much we can eat and how many times a day in this diet.

Learn more: [Expert Guide] 20-Hour Fast Results, Side Effects, and How to

How Much to Eat on The Carnivore Diet?

The main principle is that the amount of each meal on a Carnivore Diet depends on your personal needs, goals, and activity level.

Some people on the Carnivore Diet try intuitive eating (eating when hungry and stopping when full) or intermittent fasting. Others track their food intake to ensure they're getting enough nutrients and calories.

Listen to your body, see how it reacts to the meals, consult an expert, and choose the method that fits your needs and goals.

How Many Meals Do You Eat on a Carnivore Diet?

Although it depends on many factors, including your weight, body volume, satiety level and preferences, it is recommended to have two to three meals a day on a Carnivore Diet.

Some people even wonder if they can continue intermittent fasting - i.e., limiting food intake to certain meals a day - on a Carnivore Diet, which we’ll elaborate on in the following section.

Can I Continue Intermittent Fasting on a Carnivore Diet?

While you can still use intermittent fasting on a Carnivore Diet, it is not the same as ketosis. In fact, if you're trying to lose weight, it may take longer than what you are used to if you're doing both (assuming you're following all of the rules of a Carnivore Diet).

That's because when your body is in ketosis and using fat for fuel instead of carbs or glucose from food sources like bread or grains, it will begin burning stored body fat and shedding water weight quickly.

This happens as part of the process of getting into ketosis, which can also cause some side effects like frequent urination at first until your body adjusts fully.

However, going into ketosis involves reducing your intake of carbohydrates even lower than normal so that there isn't enough energy available for muscle movement during exercise or exertion outside your home, like working out at the gym, because this makes muscles work harder to produce ATP (adenosine triphosphate).

ATP helps with cellular respiration by providing energy throughout every cell in our bodies while also releasing heat by expelling carbon dioxide when oxygen molecules become oxidised during respiration.

Learn more: 16-Hour Fast: Benefits and Results [The Best Foods to Eat]

The Ultimate Carnivore Meal Plan: The Bottom Line

The Carnivore Diet is a simple animal-based nutrition plan designed to reverse autoimmune disease, heal and, of course, achieve some serious fat loss. A simple carnivore meal plan will get you started.

Focus on these five tips for simple meal ideas:

  • Buy in bulk
  • Bulk meal prep ahead of time
  • Try 2MAD or OMAD
  • Prioritise fat on Carnivore

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