Zero-carb meal plan

Updated on Aug 1, 2025

Cut out carbs without cutting corners with our zero-carb meal plan. Designed for those who want to fully eliminate carbohydrates, this plan focuses on protein- and fat-rich meals to help maintain energy and support ketosis.

Meal plan grocery list

Dairy & eggs

Eggs

Butter

Ghee

Hard cheeses

Parmesan

Heavy cream

Egg yolks

Meats

Ground beef

Ribeye steak

Chicken thighs

Pork chops

Bacon

Sausage

Liver

Duck breast

Turkey breast

Lamb

Cold cuts

Beef jerky

Pork rinds

Chicken liver

Fish & seafood

Salmon

Canned sardines

Shrimp

Tuna

Anchovies

Raw oysters

Cans & jars

Bone broth

Spices & sauces

Lard

Tallow

Meal plan overview

Simplify your low-carb lifestyle with the zero-carb meal plan. Designed to eliminate carbohydrates completely, this plan offers satisfying meals rich in protein and healthy fats.

Great for those aiming for strict keto or carnivore goals. Stay energized and in control with zero-carb dishes that don’t sacrifice flavor.

Foods to eat

Animal proteins: Base meals around beef, chicken, pork, and lamb.
Fatty fish: Eat salmon, sardines, and mackerel for protein and omega-3s.
Eggs and dairy: Use eggs, cheese, and butter to maintain ketosis.
Organ meats: Include liver, heart, and kidney for essential micronutrients.
Animal fats: Cook with tallow, lard, and ghee for fuel.
Zero-carb snacks: Choose pork rinds, jerky, and hard cheeses.

✅Tip

Stock up on fatty cuts of meat like ribeye steak and zero-carb options like eggs to keep you fueled and in ketosis without cravings.

Foods not to eat

All carbohydrates: Eliminate bread, pasta, rice, and starchy vegetables.
Fruits: Avoid all fruit including bananas, berries, and apples.
Legumes: Skip beans, lentils, and chickpeas which are high in carbs.
Sugar: Avoid any form of sugar including honey and syrups.
Vegetables with carbs: Exclude carrots, onions, and squash.
Alcohol: Avoid beer, wine, and cocktails due to hidden carbs.

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Main benefits

The zero-carb meal plan eliminates carbohydrates to promote fat burning and ketosis. It focuses on protein- and fat-rich foods like meat, fish, eggs, and cheese. With no sugars or starches, the plan supports stable energy and appetite control. It's ideal for those seeking strict carb restriction.

How to budget on this meal plan

Buy meat in family-size packs and freeze portions for later use. Choose economical cuts like chicken thighs, ground beef, and pork shoulder. Look for deals on eggs and canned seafood. Stick to a few high-fat basics to avoid costly specialty products.

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Packed with vitamins, minerals, and antioxidants:

shrimps

canned sardines

duck

Extra tips

Keep carbs at zero with these snack options:

Boiled eggs
Beef jerky (no sugar)
Pork rinds
Hard cheeses
Salami or pepperoni slices
Chicken liver pâté
Bone broth in a mug

Drink plenty of water to help flush ketones and support fat metabolism. Add electrolytes or sea salt to your water to prevent imbalances. Bone broth is an excellent hydrating option rich in minerals. Avoid sweetened drinks and limit caffeine. Stick with herbal teas and sparkling water without additives.

Choose nutrient-rich proteins like beef liver and eggs to get essential vitamins. Rotate seafood like salmon and sardines for omega-3s. Include a variety of animal fats such as tallow and ghee. Use bone broth to add collagen and minerals. Stay hydrated with water and consider adding electrolytes to support balance on a zero-carb diet.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with bacon and melted parmesan
Lunch:Grilled chicken thighs with ghee and hard cheese slices
Dinner:Ribeye steak cooked in tallow with a side of shrimp
Snack:Pork rinds and beef jerky
Calories🔥: 2200
Fat💧: 170g
Carbs🌾: 0g
Protein🥩: 165g

Day 2

Breakfast:Omelet made with egg yolks, heavy cream, and hard cheese
Lunch:Duck breast seared in lard with a side of canned sardines
Dinner:Lamb chops cooked in ghee with crispy bacon
Snack:Cold cuts with parmesan and pork rinds
Calories🔥: 2300
Fat💧: 180g
Carbs🌾: 0g
Protein🥩: 170g

Day 3

Breakfast:Fried eggs with sausage and melted butter
Lunch:Grilled turkey breast with anchovies and melted hard cheese
Dinner:Ground beef patties with liver fried in tallow
Snack:Bone broth and pork rinds
Calories🔥: 2150
Fat💧: 165g
Carbs🌾: 0g
Protein🥩: 160g

Day 4

Breakfast:Poached eggs with bacon and parmesan
Lunch:Pork chops with melted butter and raw oysters on the side
Dinner:Salmon fillet pan-seared in ghee with chicken liver
Snack:Cold cuts and hard cheeses
Calories🔥: 2250
Fat💧: 175g
Carbs🌾: 0g
Protein🥩: 160g

Day 5

Breakfast:Scrambled eggs with sausage and heavy cream
Lunch:Tuna patties with melted cheese and butter
Dinner:Ribeye steak and duck liver cooked in lard
Snack:Beef jerky and pork rinds
Calories🔥: 2300
Fat💧: 180g
Carbs🌾: 0g
Protein🥩: 165g

Day 6

Breakfast:Hard-boiled eggs with melted ghee and bacon
Lunch:Grilled lamb chops with hard cheese and cold cuts
Dinner:Baked chicken thighs with butter and shrimp
Snack:Bone broth with a side of anchovies
Calories🔥: 2200
Fat💧: 170g
Carbs🌾: 0g
Protein🥩: 160g

Day 7

Breakfast:Omelet with egg yolks, cheese, and sausage
Lunch:Seared duck breast and canned sardines in olive oil (substitute with butter)
Dinner:Pork chops with chicken liver sautéed in tallow
Snack:Raw oysters and pork rinds
Calories🔥: 2300
Fat💧: 180g
Carbs🌾: 0g
Protein🥩: 170g

These nutritional 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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