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The Rina Diet: 90-Day Meal Plan to Lose Weight [Carnivore Method]

Excess weight and chronic inflammation are the causes of various health problems, from diabetes and kidney issues to cardiovascular and immune disorders. The Rina Diet is a simplified version of the Carnivore Diet, which can help you lose weight, decrease inflammation, and follow a balanced lifestyle. Let’s find out about the Rina Diet plan and the benefits it can have.

The Rina Diet: 90-Day Meal Plan to Lose Weight [Carnivore Method]
Highlights

Who Is Rina?

Rina Ahluwalia has been a Certified Health Coach for 20 years, the founder of 5 Minute Body with 200K subscribers on YouTube, and the creator of the world's first Carnivore app, GoCarnivore.

Her main focus has been helping people from all walks of life find optimal health through a Keto or Carnivore Diet.

She has interviewed over 100 health experts, including Dr. Mindy Pelz, Dr. Ken Berry, and Professor Thomas Seyfried, the lead investigator in a revolutionary Cancer protocol, Metabolic Therapy.

Throughout her healing journey, Rina has tried many different diets, Vegan, Vegetarian, Paleo, Whole 30, Fast 800, Keto, and fasting, but has found the most significant results after starting the Carnivore Diet.

Learn More: Carnivore Diet Fasting: Types, Food List & Meal Plan

What Is Rina's Diet?

Rina Diet is a version of the standard Carnivore Diet, which focuses on consuming fat and protein and avoiding carbohydrates. But why did Rina start Carnivore?

She says: “I chose the Carnivore Diet because I didn't want to count calories, I wanted to heal severe sugar addiction and mood disorders. I started with a high-fat Carnivore Diet, given I had over 20 years of dieting, calorie restriction, and over-exercising, and my hormones were a mess. After a year I was able to slowly lower the fat and increase my protein to what is a 1:1 protein-to-fat ratio now”.

Rules

The rules of the Rina Diet are simple. Your daily caloric consumption must include 0-5% carbohydrates, 70-80% fat, and 20-30% protein.

So, what benefits and side effects has Rina experienced by going on a Carnivore Diet?

Learn More: How to Start a Carnivore Diet? When Should I Start? [Expert Guide]

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

The Benefits of the Rina Carnivore Diet

Rina has lost 20 pounds on Carnivore, eating more food and not counting calories. She no longer has a sugar addiction, has more energy and better sleep, and her anxiety is cured without any drugs.

Side Effects

The only significant side effect Rins experienced was diarrhea. She had diarrhea at the beginning for a few months but that slowly subsided.

The Rina Diet plan (the 90-day diet plan) is simple to follow. While you are allowed to consume all animal-based foods, Rina focuses on specific types of animal products.

Learn More: Carnivore Diet Diarrhea: Is It Normal or Not? [Fixed]

What Is the 90-Day Diet?

The 90-day diet plan includes consuming Carnivore-friendly meals for 3 consecutive months to decrease inflammation, manage weight, and find a healthy lifestyle. So, let’s find out what you can eat during these 90 days.

Learn More: Carnivore Diet Food List, What Foods Can I Eat?

Food List

On the Carnivore Diet, you can consume the following foods.

  • Meat: Beef (steak, ground beef, roast, brisket, etc.), Pork (bacon, pork chops, pork loin, ham, etc.), Lamb, Venison, Bison
  • Organ meats (liver, kidneys, heart, etc.)
  • Poultry (chicken, turkey, duck, etc.)
  • Fish: Salmon, Tuna, Mackerel, Sardines, Trout, Halibut, Cod
  • Shellfish: Shrimp, Crab, Lobster, Mussels, Clams, Oysters
  • Eggs
  • Dairy: Butter, Cheese (hard cheeses like cheddar, gouda, parmesan), Heavy cream, Ghee, etc. Some people include yogurt and kefir, but these are less common due to their lactose content
  • Animal Fats: Tallow, Lard, Duck fat, Chicken fat, Bacon fat
  • Bone Broth
  • Salt

Among all these options available, Rina sticks to simple but nutritious foods and avoids dairy and some other products listed below.

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

Foods to Eat

The main foods Rina eats every day are beef, eggs, butter, and high-quality salt.

She sometimes adds fresh seafood to bring variation to her meals.

Foods to Avoid

Rina avoids dairy, processed Carnivore foods, and canned foods, as she has a histamine intolerance, which can cause excessive itching, rash, and hives.

So, if you find it hard to manage a proper 90-day meal plan, you can use the following 90-day meal plan sample.

90-Day Meal Plan

You can use the following meal plan designed for 3 whole months. You can always make adjustments based on your specific health status and dietary goals. But ensure you only consume animal-based Carnivore-friendly foods. You can also check Carnivore Diet Recipes to make many easy and affordable Carnivore dishes.

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

The First 30 Days

The following table summarizes the foods you can eat in the first 30 days of the Rina Diet.

DayBreakfastLunchDinner
1 Scrambled eggs Beef liver slices Ribeye steak
2 Bacon strips Chicken thighs Pork chops
3 Sausage patties Salmon fillet Lamb chops
4 Steak and eggs Tuna salad (no mayo) Ground beef patties
5 Omelette with cheese Pork rinds with cheese Chicken drumsticks
6 Breakfast sausage Beef jerky Bison steak
7 Duck eggs Crab legs Turkey breast
8 Bacon and eggs Shrimp skewers Venison roast
9 Beef liver Chicken wings Ribeye steak
10 Pork belly Tuna steak Lamb kebabs
11 Beef sausage Salmon patties Pork ribs
12 Steak and bacon Lobster tail Chicken thighs
13 Omelette with bacon Beef kabobs Bison burgers
14 Breakfast steak Crab cakes Turkey legs
15 Scrambled eggs with ham Shrimp cocktail Venison steaks
16 Beef liver and eggs Tuna salad (no mayo) Pork loin
17 Pork sausages Salmon fillet Lamb shanks
18 Bacon and cheese Chicken drumsticks Ribeye steak
19 Ground beef scramble Shrimp skewers Bison ribs
20 Steak and eggs Crab legs Turkey breast
21 Breakfast sausage Tuna steak Venison roast
22 Duck eggs Pork ribs Chicken wings
23 Liver and bacon Beef kabobs Lamb chops
24 Pork belly Salmon patties Bison burgers
25 Beef sausage Lobster tail Turkey legs
26 Omelette with ham Shrimp cocktail Venison steaks
27 Bacon and eggs Chicken thighs Pork loin
28 Scrambled eggs with cheese Tuna salad (no mayo) Ribeye steak
29 Steak and bacon Crab cakes Lamb shanks
30 Beef liver Shrimp skewers Bison ribs

The Second 30 Days

The table below includes the foods you can consume in the second month of the Rina Carnivore Diet.

DayBreakfastLunchDinner
1 Steak and eggs Pork chops Turkey breast
2 Duck eggs Salmon fillet Venison roast
3 Liver and bacon Chicken drumsticks Bison burgers
4 Pork belly Shrimp skewers Lamb chops
5 Beef sausage Crab legs Ribeye steak
6 Omelette with ham Tuna steak Pork loin
7 Bacon and eggs Lobster tail Bison ribs
8 Scrambled eggs with cheese Shrimp cocktail Turkey legs
9 Steak and bacon Chicken thighs Venison steaks
10 Beef liver Tuna salad (no mayo) Lamb shanks
11 Pork sausages Salmon patties Ribeye steak
12 Bacon and cheese Crab cakes Bison burgers
13 Ground beef scramble Shrimp skewers Turkey breast
14 Steak and eggs Lobster tail Venison roast
15 Scrambled eggs with ham Tuna steak Pork loin
16 Liver and bacon Chicken drumsticks Bison ribs
17 Pork belly Shrimp cocktail Lamb chops
18 Beef sausage Crab legs Ribeye steak
19 Omelette with bacon Salmon fillet Turkey legs
20 Bacon and eggs Shrimp skewers Venison steaks
21 Steak and bacon Tuna salad (no mayo) Lamb shanks
22 Duck eggs Crab cakes Pork loin
23 Ground beef scramble Lobster tail Bison burgers
24 Beef liver Chicken thighs Turkey breast
25 Pork sausages Salmon patties Venison roast
26 Bacon and cheese Shrimp skewers Bison ribs
27 Scrambled eggs with cheese Tuna steak (grilled) Lamb chops
28 Steak and eggs Crab legs Ribeye steak
29 Liver and bacon Shrimp cocktail Pork loin
30 Pork belly Chicken drumsticks Turkey legs

The Third 30 Days

The table below shows the third 30-day meal plan on a Carnivore Diet.

DayBreakfastLunchDinner
1 Beef sausage Lobster tail Venison steaks
2 Omelette with ham Sausage salad Lamb shanks
3 Bacon and eggs Crab cakes Bison burgers
4 Steak and bacon Shrimp skewers Pork loin
5 Ground beef scramble Chicken thighs Turkey breast
6 Beef liver Salmon patties Venison roast
7 Pork sausages Shrimp cocktail Bison ribs
8 Scrambled eggs with cheese Tuna steak Lamb chops
9 Steak and eggs Crab legs Ribeye steak
10 Liver and bacon Shrimp skewers Pork loin
11 Pork belly Chicken drumsticks Bison burgers
12 Duck eggs Lobster tail Turkey breast
13 Bacon and eggs Tuna salad (no mayo) Venison steaks
14 Scrambled eggs with ham Crab cakes Lamb shanks
15 Steak and bacon Shrimp skewers Ribeye steak
16 Ground beef scramble Salmon patties Pork loin
17 Beef liver Shrimp cocktail Bison ribs
18 Pork sausages Chicken thighs Turkey breast
19 Bacon and cheese Tuna steak (grilled) Venison roast
20 Steak and eggs Crab legs Lamb chops
21 Beef liver and bacon Shrimp skewers Ribeye steak
22 Pork belly Lobster tail Bison burgers
23 Beef sausage Chicken drumsticks Turkey breast
24 Omelette with cheese Salmon patties Venison steaks
25 Bacon and eggs Shrimp cocktail Pork loin
26 Scrambled eggs with ham Tuna salad (no mayo) Lamb shanks
27 Steak and bacon Crab cakes Bison ribs
28 Ground beef scramble Shrimp skewers Turkey breast
29 Liver and bacon Lobster tail Venison roast
30 Pork sausages Tuna steak Ribeye steak

Summary

The Rina Diet is a simple but effective method to heal chronic inflammation, melt fat, shed extra pounds, and reach your health and fitness goals.

But please consult a healthcare professional before making big changes to your eating habits to ensure the new diet aligns with your current health status and goals.

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