Carnivore Diet Meal Plan: A Guide to Eating Animal-Based Foods

The carnivore diet meal plan is a highly restrictive eating plan that focuses on consuming only animal-based foods, such as meat, fish, eggs, and, in some cases, dairy products. By excluding all plant-based foods, the carnivore diet eliminates carbohydrates, sugars, and fiber, allowing the body to burn fat for energy instead of glucose. For those who are curious about this diet and how to structure their meals, a well-planned carnivore diet meal plan can help ensure you're getting the nutrients you need while staying on track with your goals.

In this article, we'll provide a sample meal plan for the carnivore diet, offer tips for meal prep, and highlight some important things to consider when starting this eating plan.
Basic Guidelines for the Carnivore Diet

Before we dive into the meal plan, let's establish some basic guidelines for the carnivore diet:

Focus on Animal Products: Your meals should primarily consist of animal-based foods, including red meat, poultry, fish, eggs, and, if desired, full-fat dairy products.
Avoid Plant-Based Foods: No fruits, vegetables, grains, legumes, or processed foods are allowed on the carnivore diet. This means eliminating foods like bread, pasta, rice, and even most condiments.
Choose Nutrient-Dense Cuts of Meat: While any meat is allowed, fattier cuts like ribeye steak, pork belly, and salmon are encouraged for their higher fat content, which helps provide energy and keeps you feeling full.
Drink Water: Stay hydrated with water, and if desired, you can consume bone broth or coffee without additives. Some versions of the carnivore diet allow tea, but it’s best to avoid anything with added sugars or plant-based ingredients.

Sample Carnivore Diet Meal Plan

Here's a 7-day sample meal plan for those following the carnivore diet. The meals are simple, emphasizing animal-based foods and eliminating any carbs or plant-based ingredients.
Day 1:

Breakfast: 4 scrambled eggs cooked in butter, 2 slices of bacon
Lunch: Grilled ribeye steak (8 oz) with a side of pork belly
Dinner: Pan-seared salmon (6 oz) with a couple of boiled eggs
Snack: Beef jerky or leftover steak slices

Day 2:

Breakfast: 3 boiled eggs, 2 sausage links
Lunch: Ground beef (8 oz) cooked in beef tallow with cheese (if tolerated)
Dinner: Roast chicken thighs (2) with skin and bone
Snack: Slices of hard cheese or pork rinds

Day 3:

Breakfast: 3 fried eggs with a side of liver (3 oz)
Lunch: Grilled lamb chops (2) with butter
Dinner: Beef steak (8 oz) with a side of beef liver or kidney (3 oz)
Snack: A few slices of deli meat or leftover lamb chops

Day 4:

Breakfast: 4 eggs cooked in bacon fat with 3 slices of bacon
Lunch: Salmon fillets (6 oz), 2 boiled eggs
Dinner: Beef brisket (8 oz), seasoned with salt and cooked in the oven
Snack: Pork belly or beef jerky

Day 5:

Breakfast: 4 scrambled eggs with ground beef (4 oz)
Lunch: Grilled steak (8 oz) with butter, 1–2 boiled eggs
Dinner: Roasted duck or chicken with skin (8 oz)
Snack: Hard-boiled eggs or cheese cubes

Day 6:

Breakfast: 3 fried eggs with sausage links (2)
Lunch: Grilled steak (8 oz) with a side of pork belly
Dinner: Baked trout (6 oz) with a side of beef liver (3 oz)
Snack: Pork rinds or leftover steak

Day 7:

Breakfast: Omelet with 4 eggs, cheese, and ground beef
Lunch: Beef tenderloin steak (8 oz), 2 boiled eggs
Dinner: Roast chicken (with skin) and a side of fatty beef cuts (3–4 oz)
Snack: Beef jerky or leftover chicken

Tips for Meal Prep and Planning

Batch Cooking: The carnivore diet can be quite time-consuming if you’re constantly cooking every meal from scratch. To save time, consider batch cooking large portions of meat, such as ground beef, chicken thighs, or roast beef. Store the cooked meats in the fridge or freezer for easy access throughout the week.

Variety in Protein Sources: While steak and bacon may be your go-to, try to incorporate different types of animal products into your meals. This could include fish like salmon, chicken, duck, or organ meats like liver and kidneys. Not only does this offer variety, but organ meats are also nutrient-dense, providing essential vitamins and minerals.

Invest in High-Quality Meat: The quality of your meat can make a big difference in the overall experience and nutritional value of your meals. Opt for grass-fed, pasture-raised meats whenever possible, as they tend to be higher in omega-3 fatty acids and other beneficial nutrients.

Use Animal Fats for Cooking: Since the carnivore diet is high in fat, using animal fats like butter, tallow, or lard for cooking can add flavor and boost your fat intake. These fats are stable at high temperatures and perfect for frying or searing meats.

Keep Snacks Simple: Snacks on the carnivore diet should consist of high-protein, animal-based foods. Beef jerky, hard cheeses, pork rinds, and boiled eggs are all great options to keep you satisfied between meals.

Nutritional Considerations

While the carnivore diet can be effective for weight loss and other health benefits, it's essential to be mindful of potential nutritional gaps. The diet excludes important nutrients found in plant-based foods, such as fiber, antioxidants, and certain vitamins. It’s important to ensure you're getting enough essential vitamins, like vitamin C, and minerals such as potassium and magnesium. Some people may benefit from supplementation, but it's always a good idea to consult with a healthcare professional before making drastic dietary changes.
Final Thoughts

The carnivore diet focuses on animal-based foods and eliminates all plant-based foods, offering a highly restrictive but simple way of eating. This meal plan is designed to help individuals follow the carnivore diet in a way that promotes satiety, provides necessary nutrients, and supports weight loss or other health goals.

As with any diet, it's crucial to approach the carnivore diet with mindfulness and attention to your body’s nutritional needs. If you’re considering this diet for weight loss, increased energy, or other health benefits, it’s always a good idea to consult with a healthcare provider to ensure it's the right fit for your individual needs.