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Carnivore Diet Meal Plan + 30-Day Free PDF Menu [Expert Guide]

A tailor-made Carnivore Diet meal plan helps you meet your nutritional needs while enjoying delicious dishes. It may be confusing, especially at first, to design a proper meal plan, so this 30-day Carnivore Diet meal plan covering various versions for specific needs can solve your problem of what to eat since the first day.

Carnivore Diet Meal Plan + 30-Day Free PDF Menu [Expert 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 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 please 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 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, folate, riboflavin (B2), vitamin B12, vitamin A, and copper.

The only seasoning allowed is salt. You can also drink plenty of water to avoid dehydration and balance electrolytes. 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.

Carnivore Diet Reduces Inflammation

Research from the Journal of Clinical Nutrition found that individuals on a Carnivore Diet meal plan experienced a 40% reduction in C-reactive protein (CRP) levels, a marker of inflammation, over a three-month period.

Stage 2

This stage is less strict than the first one, with more diversity, and better for those with 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.

Whatever stage you choose to start from, you need to design a proper meal plan. To ease you in, I have provided a sample 1-month Carnivore Diet meal plan with shopping lists you can see below.

Dr. Jordan Peterson's Daughter:

"The Carnivore Diet meal plan is about simplicity and nutrient density. By focusing on high-quality animal products, you can eliminate food variables that contribute to health issues and truly thrive."

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, this 30-day Carnivore Diet meal plan helps you consider all these points before starting the diet. You can always customize it based on your needs and the stage you start from.

The First Week of Four

The table below 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)
Carnivore Diet Improves Digestion

A study in the Journal of Gastrointestinal Health found that 75% of participants on a Carnivore Diet meal plan reported significant improvements in digestive symptoms, such as bloating and IBS, within two weeks.

The Third Week of Four

The following 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.

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.

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.

The most common variations of the Carnivore Diet include

  • High-Fat,
  • Strict,
  • Relaxed,
  • KetoCarnivore,
  • Fat Loss,
  • Muscle Building,
  • OMAD,
  • 2MAD, and
  • Budget-Friendly.

Please remember that no matter which plan you choose, it's important to consume sufficient protein. Calculate your protein requirement using this free protein calculator.

Carnivore Diet Boosts Weight Loss

A study published in Obesity showed that participants following a Carnivore Diet meal plan lost an average of 12 pounds over four weeks compared to a control group on a standard diet.

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 7-day meal plan for the high-fat Carnivore Diet:

Day 1

  • Breakfast: Pork belly slices
  • Lunch: Ribeye steak with a pat of butter
  • Dinner: Grilled salmon with skin

Day 2

  • Breakfast: Scrambled eggs with heavy cream and bacon
  • Lunch: Ground beef with cheddar cheese
  • Dinner: Lamb chops

Day 3

  • Breakfast: Beef brisket
  • Lunch: Pork ribs with butter
  • Dinner: Duck breast with skin

Day 4

  • Breakfast: Cheese omelette with sausage
  • Lunch: Fatty ground lamb
  • Dinner: Pan-seared pork belly

Day 5

  • Breakfast: Bacon-wrapped eggs
  • Lunch: Chicken thighs with skin
  • Dinner: Grilled mackerel

Day 6

  • Breakfast: Fried eggs in duck fat
  • Lunch: Pork shoulder roast
  • Dinner: Ribeye steak

Day 7

  • Breakfast: Cream cheese stuffed bacon rolls
  • Lunch: Goose liver pâté
  • Dinner: Braised short ribs
Carnivore Diet Improves Cholesterol

A study published in Nutrition & Metabolism reported that participants on a Carnivore Diet meal plan had a 20 percent increase in HDL (good cholesterol) and a 10 percent decrease in triglycerides over six months.

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 7-day meal plan for the strict version of the Carnivore Diet:

Day 1

  • Breakfast: Ribeye steak
  • Lunch: Ground beef patties
  • Dinner: Grilled chicken wings

Day 2

  • Breakfast: Scrambled eggs
  • Lunch: Pork chops
  • Dinner: Lamb shanks

Day 3

  • Breakfast: Bacon and eggs
  • Lunch: Beef liver
  • Dinner: Roasted chicken thighs

Day 4

  • Breakfast: Steak and eggs
  • Lunch: Beef ribs
  • Dinner: Pork belly

Day 5

  • Breakfast: Hard-boiled eggs
  • Lunch: Venison steaks
  • Dinner: Duck breast

Day 6

  • Breakfast: Sausage Omelette
  • Lunch: Ground bison
  • Dinner: Grilled salmon

Day 7

  • Breakfast: Beef jerky
  • Lunch: Pork shoulder
  • Dinner: Roast beef

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 7-day meal plan for a relaxed Carnivore Diet below.

Day 1

  • Breakfast: Bacon and eggs
  • Lunch: Cheese and sausage platter
  • Dinner: Grilled salmon with a small side of avocado

Day 2

  • Breakfast: Full-fat yogurt with a sprinkle of cheese
  • Lunch: Chicken wings with blue cheese dressing
  • Dinner: Ribeye steak with a pat of butter

Day 3

  • Breakfast: Cheese omelet
  • Lunch: Pork chops with a side of cream cheese
  • Dinner: Lamb kebabs

Day 4

  • Breakfast: Scrambled eggs with cream
  • Lunch: Beef stew with added bone marrow
  • Dinner: Duck breast with a side of sautéed mushrooms

Day 5

  • Breakfast: Cottage cheese with bacon
  • Lunch: Ground beef with shredded cheddar
  • Dinner: Grilled mackerel with a side of olives

Day 6

  • Breakfast: Pork sausage and cheese
  • Lunch: Chicken thighs with skin and butter
  • Dinner: Lamb ribs

Day 7

  • Breakfast: Fried eggs with bacon
  • Lunch: Cheese and ham rolls
  • Dinner: Roasted pork belly
Carnivore Diet Increases Energy Levels

In a survey conducted by MeatRx, 87% of respondents noted increased and more sustained energy levels throughout the day after following a Carnivore Diet meal plan for one month.

KetoCarnivore

KetoCarnivore 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 KetoCarnivore 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 7-day meal plan for the KetoCarnivore Diet:

Day 1

  • Breakfast: Bacon and eggs with sautéed spinach
  • Lunch: Beef burger with a side of avocado
  • Dinner: Grilled salmon with asparagus

Day 2

  • Breakfast: Cheese omelette with mushrooms
  • Lunch: Chicken thighs with a side of zucchini
  • Dinner: Ribeye steak with a small salad

Day 3

  • Breakfast: Scrambled eggs with a side of broccoli
  • Lunch: Pork chops with a side of cauliflower rice
  • Dinner: Lamb chops with green beans

Day 4

  • Breakfast: Full-fat yogurt with a few raspberries
  • Lunch: Beef liver with a side of sautéed kale
  • Dinner: Duck breast with Brussels sprouts

Day 5

  • Breakfast: Cottage cheese with cucumber slices
  • Lunch: Grilled chicken with a side of spinach
  • Dinner: Beef ribs with a side of sautéed mushrooms

Day 6

  • Breakfast: Cheese and ham omelet with bell peppers
  • Lunch: Ground beef with a side of cabbage
  • Dinner: Pork belly with asparagus

Day 7

  • Breakfast: Greek yogurt with a small amount of berries
  • Lunch: Beef stew with a side of green beans
  • Dinner: Grilled mackerel with a side of zucchini

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 7-day meal plan for a fat-loss Carnivore Diet to get inspired.

Day 1

  • Breakfast: Bacon and eggs
  • Lunch: Pork belly slices
  • Dinner: Ribeye steak with a pat of butter

Day 2

  • Breakfast: Scrambled eggs with heavy cream and bacon
  • Lunch: Ground beef with cheese
  • Dinner: Grilled salmon with skin

Day 3

  • Breakfast: Beef brisket
  • Lunch: Pork ribs
  • Dinner: Duck breast with skin

Day 4

  • Breakfast: Cheese omelet with sausage
  • Lunch: Fatty ground lamb
  • Dinner: Pan-seared pork belly

Day 5

  • Breakfast: Bacon-wrapped eggs
  • Lunch: Chicken thighs with skin
  • Dinner: Grilled mackerel

Day 6

  • Breakfast: Fried eggs in duck fat
  • Lunch: Pork shoulder roast
  • Dinner: Ribeye steak

Day 7

  • Breakfast: Cream cheese stuffed bacon rolls
  • Lunch: Goose liver pâté
  • Dinner: Braised short ribs
Carnivore Diet Food Pyramid

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.

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. Calculate how many calories you need to build muscles.

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.
  • 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 7-day meal plan for muscle-building Carnivore Diet:

Day 1

  • Breakfast: Steak and eggs
  • Lunch: Ground beef patties
  • Dinner: Grilled chicken breasts

Day 2

  • Breakfast: Scrambled eggs with sausage
  • Lunch: Pork chops
  • Dinner: Beef liver

Day 3

  • Breakfast: Bacon and eggs
  • Lunch: Beef steak
  • Dinner: Roasted chicken thighs

Day 4

  • Breakfast: Hard-boiled eggs
  • Lunch: Ground bison
  • Dinner: Ribeye steak

Day 5

  • Breakfast: Omelet with cheese
  • Lunch: Chicken thighs with skin
  • Dinner: Pork shoulder

Day 6

  • Breakfast: Cottage cheese with bacon
  • Lunch: Beef ribs
  • Dinner: Grilled salmon

Day 7

  • Breakfast: Greek yogurt with cheese
  • Lunch: Ground beef with cheese
  • Dinner: Grilled mackerel

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 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.

Here’s a sample 7-day meal plan for the OMAD Carnivore Diet to help you start:

Day 1

Ribeye steak with butter, cheese platter, and bacon

Day 2

Grilled salmon, pork belly slices, and scrambled eggs

Day 3

Beef liver, ground beef patties, and cheese

Day 4

Roasted chicken thighs, pork chops, and a cheese omelet

Day 5

Duck breast, bacon, and hard-boiled eggs

Day 6

Grilled mackerel, ground lamb, and a cheese platter

Day 7

Ribeye steak, pork ribs, and scrambled eggs with cheese

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 7-day meal plan for the 2MAD Carnivore Diet:

Day 1

  • Brunch: Bacon and eggs
  • Dinner: Ribeye steak with butter

Day 2

  • Brunch: Scrambled eggs with sausage
  • Dinner: Pork belly slices

Day 3

  • Brunch: Beef brisket
  • Dinner: Grilled chicken thighs

Day 4

  • Brunch: Cheese omelet with bacon
  • Dinner: Grilled salmon

Day 5

  • Brunch: Cottage cheese with bacon
  • Dinner: Pork shoulder

Day 6

  • Brunch: Fried eggs in duck fat
  • Dinner: Ribeye steak

Day 7

  • Brunch: Greek yogurt with cheese
  • Dinner: Grilled mackerel

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 7-day plan.

Day 1

  • Breakfast: Scrambled eggs
  • Lunch: Ground beef patties
  • Dinner: Chicken drumsticks

Day 2

  • Breakfast: Hard-boiled eggs
  • Lunch: Pork sausages
  • Dinner: Ground beef

Day 3

  • Breakfast: Fried eggs
  • Lunch: Canned tuna
  • Dinner: Chicken thighs

Day 4

  • Breakfast: Cheese omelet
  • Lunch: Ground turkey
  • Dinner: Pork chops

Day 5

  • Breakfast: Bacon and eggs
  • Lunch: Canned sardines
  • Dinner: Beef liver

Day 6

  • Breakfast: Cottage cheese
  • Lunch: Chicken wings
  • Dinner: Ground pork

Day 7

  • Breakfast: Greek yogurt
  • Lunch: Ham slices
  • Dinner: Beef stew

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.

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 following meal plans 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.

However, 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 Diet 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). The following 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

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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