7-day Meal Plan For Carnivore Diet

Updated on Nov 22, 2024

Curious about the carnivore diet? Explore our 7-day carnivore diet meal plan for a deep dive into this unique lifestyle. Learn how to prepare meat-centric meals and efficiently turn them into a shopping list. Ready for a week of carnivorous eating?

Meal plan grocery list

Meats

Ribeye steak

Chicken thighs

Bacon strips

Salmon fillet

Shrimp

Pork chops

Beef patties

Lamb chops

Sausages

Turkey legs

Tuna steaks

Chicken liver

Scallops

Lamb kebabs

Ground beef

Pork belly strips

Beef ribeye roast

Dairy & eggs

Eggs

Butter

Cheddar cheese

Ghee

Cheese

Fish & seafood

Salmon fillet

Shrimp

Tuna steaks

Scallops

Salmon patties

Shrimp scampi

Fresh grocery

Asparagus

Garlic

Broccoli

Spices & sauces

Mayonnaise

Meal plan overview

Curious about the carnivore diet? Our 7-day carnivore diet meal plan is a deep dive into this unique lifestyle. It's all about high-protein, meat-based meals that exclude plant foods.

This plan is for those interested in exploring the benefits and challenges of a carnivore diet. It follows the principles of an animal-based diet, focusing solely on foods derived from animals. As a zero-carb diet, it eliminates carbohydrates entirely, relying on protein and fat for energy. The plan also encourages nose-to-tail nutrition, promoting the use of a wide range of animal parts—from muscle meat to organs—for a more complete and nutrient-dense eating experience.

7-day Meal Plan For Carnivore Diet exemplary product

Foods to eat

Fresh Meat: Focus on high-quality, unprocessed meats such as beef, pork, lamb, and poultry.
Organ Meats: Incorporate organ meats like liver, kidney, and heart for a rich source of essential nutrients.
Fatty Cuts: Include fatty cuts of meat like ribeye steak and pork belly to ensure an adequate intake of healthy fats.
Fish and Seafood: Enjoy fish and seafood such as salmon, mackerel, and shrimp for additional nutrient variety.
Eggs: Include eggs as a source of protein and essential nutrients; consider pasture-raised or omega-3 enriched eggs.
Dairy (if tolerated): Some individuals on a carnivore diet may include high-fat dairy products like butter and heavy cream.
Bone Broth: Consider incorporating bone broth for additional minerals and collagen.
Salt (optional): Some individuals choose to include salt for taste and to ensure adequate sodium intake.

✅Tip

Ensure a variety of meat sources, including organ meats, to cover a broader range of nutrients.

Foods not to eat

Plant-Based Foods: Eliminate all fruits, vegetables, grains, legumes, and other plant-based foods from the diet.
Sugar and Sweeteners: Avoid all forms of sugar, including natural sweeteners, as they are not part of the carnivore diet.
Processed Foods: Eliminate processed and packaged foods, focusing solely on fresh, whole animal products.
Dairy (if intolerant): If lactose intolerant, avoid high-lactose dairy products, as they may cause digestive issues.
Caffeine: Some individuals on a strict carnivore diet choose to avoid caffeine, although it's a personal preference.
Spices and Seasonings (optional): While some choose to eliminate all plant-based seasonings, others may include salt, pepper, or other spices sparingly.
Grains and Legumes: Completely exclude grains, legumes, and other plant-derived sources of carbohydrates.
Vegetable Oils: Eliminate vegetable oils and other plant-based fats, relying solely on animal fats for cooking.

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Main benefits

The 7-Day Meal Plan For Carnivore Diet is designed for individuals following a carnivorous eating pattern. This plan emphasizes animal products such as meat, fish, and eggs, providing essential nutrients like protein and certain vitamins and minerals. By excluding plant-based foods, the plan aligns with the principles of the carnivore diet, which some individuals choose for potential health benefits and personal preferences.

Many adopt this approach for its elimination diet benefits, aiming to identify sensitivities by removing common irritants found in plant foods. It also emphasizes satiety and protein intake, which can reduce cravings and support muscle maintenance. Due to its nature as a high-fat low-carb diet, the plan relies on dietary fats for energy, which may enhance metabolic flexibility. Attention to electrolyte needs is important, as the absence of carbs can lead to sodium, potassium, and magnesium imbalances.

The plan also supports collagen and connective tissue intake by including cuts like oxtail or bone broth, which may benefit joint and skin health. Micronutrient considerations include ensuring adequate vitamin A from liver and other organ meats. Finally, while concerns around cholesterol and red meat remain debated, many carnivore adherents report improved markers when focusing on whole, unprocessed meats. Gut health and the carnivore diet is a growing area of interest, as some report reduced bloating and improved digestion when plant fibers are removed.

Recommended nutrient breakdown

Protein: 38%

Fat: 61%

Carbs: 1%

Fiber: 0%

Other: 0%

How to budget on this meal plan

To budget this carnivore diet meal plan better, focus on buying in bulk, choosing less expensive cuts of meat, and considering local or seasonal options. Opt for chicken thighs over ribeye steak, and ground beef instead of lamb chops. Incorporate more eggs, a cost-effective protein, and reduce pricier items like scallops and salmon fillets. Buying larger quantities of staples like bacon and cheese can also reduce costs. Consider replacing some fresh items with frozen alternatives, like broccoli and shrimp, to save money without sacrificing nutrition.

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Packed with vitamins, minerals, and antioxidants:

apples

ghee

black beans

Extra tips

Snacks for a carnivore diet focus solely on animal products:

Beef jerky (unsweetened)
Hard-boiled eggs
Pork rinds
Chicken strips
Salmon sashimi
Cheese cubes
Prosciutto wrapped mozzarella

On a carnivore diet, beverage options are limited due to the diet's strict nature. Water is the primary drink for staying hydrated. Bone broth is highly recommended for its nutrients and can be homemade or store-bought. Black coffee and tea are acceptable, but without any added sugar or milk.

The carnivore diet, focusing exclusively on animal products, prioritizes protein intake but can be challenging in terms of ensuring a complete nutrient profile. It's important to select a variety of meats, including organ meats and fatty fish, which provide essential fats and vitamins like B12 and D that are crucial for overall health. However, individuals following this diet should be mindful of potential nutrient deficiencies and consider how to address them, possibly with supplements or by periodically incorporating certain plant-based foods.

Some people enter ketosis on the carnivore diet, as the near-complete absence of carbohydrates prompts the body to burn fat for fuel. This metabolic state can contribute to stable energy levels and appetite control. However, during the transition, carnivore adaptation symptoms may occur, including fatigue, headaches, digestive changes, or irritability—often referred to as the ""carnivore flu."" These symptoms usually subside as the body adjusts, especially when hydration and electrolyte intake are properly managed.

Meal plan suggestion

Day 1

Breakfast:Ribeye steak and eggs
Lunch:Grilled chicken thighs with bacon strips
Dinner:Salmon fillet with butter sauce and shrimp
Calories🔥: 2100
Fat💧: 170g
Carbs🌾: 0g
Protein🥩: 150g

Day 2

Breakfast:Pork chops with scrambled eggs
Lunch:Beef patties with cheddar cheese
Dinner:Lamb chops with buttered asparagus
Calories🔥: 2100
Fat💧: 165g
Carbs🌾: 0g
Protein🥩: 140g

Day 3

Breakfast:Bacon-wrapped sausages
Lunch:Turkey legs with skin
Dinner:Tuna steaks with melted ghee
Calories🔥: 2050
Fat💧: 155g
Carbs🌾: 0g
Protein🥩: 145g

Day 4

Breakfast:Chicken liver and eggs
Lunch:Bacon-wrapped scallops
Dinner:Ribeye steak with garlic butter
Calories🔥: 1900
Fat💧: 155g
Carbs🌾: 0g
Protein🥩: 120g

Day 5

Breakfast:Sausage links with sunny-side-up eggs
Lunch:Grilled lamb kebabs
Dinner:Salmon patties with mayonnaise
Calories🔥: 2100
Fat💧: 160g
Carbs🌾: 0g
Protein🥩: 135g

Day 6

Breakfast:Ground beef with melted cheese
Lunch:Chicken thighs with crispy skin
Dinner:Shrimp scampi with butter
Calories🔥: 2050
Fat💧: 165g
Carbs🌾: 0g
Protein🥩: 135g

Day 7

Breakfast:Pork belly strips
Lunch:Beef ribeye roast
Dinner:Grilled sausages with buttered broccoli
Calories🔥: 2100
Fat💧: 170g
Carbs🌾: 0g
Protein🥩: 145g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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