Carnivore Diet Meal Plan

The Ultimate Guide to Creating a Carnivore Diet Meal Plan


  • The carnivore diet is an all-meat eating plan that eliminates all plant foods, including fruits, vegetables, grains, and legumes.
  • Eating a carnivore diet can lead to various health benefits, such as improved digestion, increased energy levels, better mental clarity, and weight loss.
  • Creating a well-rounded carnivore diet meal plan involves incorporating a variety of animal products, such as red meat, poultry, fish, eggs, and dairy.
  • It’s essential to choose high-quality, nutrient-dense animal products and to listen to your body’s needs when following a carnivore diet.

As a proponent of the carnivore diet, I’m often asked about the best way to create a carnivore diet meal plan. While the concept of eating only animal foods may seem simple, it’s essential to ensure that you’re consuming a variety of nutrient-dense foods to support your overall health and well-being.

In this ultimate guide, I’ll walk you through the key principles of creating a carnivore diet meal plan, including the types of foods to include, meal ideas, and tips for success. Whether you’re new to the carnivore diet or looking to optimize your current meal plan, this guide will provide you with the tools you need to thrive on an all-meat eating plan.

What is the Carnivore Diet?

Before diving into the specifics of creating a carnivore diet meal plan, let’s briefly discuss what the carnivore diet entails. In its simplest form, the carnivore diet is an all-meat eating plan that eliminates all plant foods, including fruits, vegetables, grains, and legumes.

The main premise behind the carnivore diet is that humans are designed to thrive on animal foods and that many of the health issues we face today can be attributed to the consumption of processed foods and plant toxins. By eliminating these foods and focusing solely on nutrient-dense animal products, proponents of the carnivore diet believe that we can optimize our health, improve digestion, and reduce inflammation in the body.

Benefits of the Carnivore Diet

While the idea of eating only animal foods may seem extreme to some, there are numerous potential benefits associated with following a carnivore diet, including:

  1. Improved Digestion: Many people who switch to a carnivore diet report improvements in digestive issues, such as bloating, gas, and irritable bowel syndrome (IBS). This may be due to the elimination of plant foods that contain phytic acid and other compounds that can interfere with digestion.
  2. Increased Energy Levels: By focusing on nutrient-dense animal foods, the carnivore diet can provide a steady source of energy throughout the day, without the blood sugar crashes often associated with high-carb diets.
  3. Better Mental Clarity: Some people report improved mental clarity and focus when following a carnivore diet, which may be due to the high-quality fats and proteins found in animal foods.
  4. Weight Loss: Because the carnivore diet is naturally low in carbohydrates and high in protein and healthy fats, it can be an effective tool for losing weight and improving body composition.
  5. Reduced Inflammation: By eliminating processed foods and focusing on nutrient-dense animal products, the carnivore diet may help reduce inflammation in the body, which is linked to various chronic diseases, such as cardiovascular disease and autoimmune diseases.

Creating Your Carnivore Diet Meal Plan

Now that we’ve covered the basics of the carnivore diet and its potential benefits, let’s dive into the specifics of creating your own carnivore diet meal plan.

1. Choose a Variety of Animal Products

The key to a well-rounded carnivore diet meal plan is to include a variety of animal foods to ensure that you’re getting all the essential nutrients your body needs. Some of the best options include:

  • Red Meat: Beef, lamb, bison, and other red meats are staples on the carnivore diet. Choose fatty cuts like ribeye steak, NY strip steak, and ground beef for optimal nutrition.
  • Poultry: Chicken, turkey, and duck are all excellent options on the carnivore diet. Opt for darker cuts like chicken thighs and drumsticks for more flavor and nutrition.
  • Fish: Fatty fish like salmon, sardines, and mackerel are great sources of omega-3 fatty acids and other essential nutrients.
  • Eggs: Whole eggs are a nutrient-dense addition to any carnivore diet meal plan. They’re high in protein, healthy fats, and various vitamins and minerals.
  • Organ Meats: Eating organ meats like liver, heart, and kidney can provide a concentrated source of nutrients that are difficult to obtain from muscle meat alone.
  • Dairy: If tolerated, full-fat dairy products like cheese, heavy cream, and butter can add variety and nutrition to your carnivore diet meal plan.

2. Focus on High-Quality Animal Products

When creating your carnivore diet meal plan, it’s essential to choose high-quality animal products whenever possible. This means opting for grass-fed meat, pasture-raised poultry and eggs, and wild-caught fish.

Not only are these options more nutrient-dense than their conventionally-raised counterparts, but they also contain a more favorable fatty acid profile and are less likely to contain harmful additives or pollutants.

3. Incorporate Bone Broth

Bone broth is a nutritious and versatile addition to any carnivore diet meal plan. Made by simmering animal bones and connective tissue for an extended period, bone broth is rich in amino acids, minerals, and other beneficial compounds that can support gut health, joint function, and overall well-being.

Try incorporating homemade bone broth into your meal plan by sipping it on its own, using it as a base for soups and stews, or adding it to sauces and gravies.

4. Don’t Fear Fat

One of the biggest misconceptions about the carnivore diet is that it’s a high-protein, low-fat eating plan. In reality, the carnivore diet encourages the consumption of healthy fats from animal sources, such as fatty cuts of meat, animal fats like tallow and lard, and full-fat dairy products.

Embracing these healthy fats can help keep you feeling satisfied, provide a steady source of energy, and support the absorption of fat-soluble vitamins like A, D, E, and K.

5. Keep It Simple

While it’s important to include a variety of animal foods in your carnivore diet meal plan, that doesn’t mean you need to spend hours in the kitchen preparing elaborate meals. In fact, one of the beauties of the carnivore diet is its simplicity.

Focus on simple, easy-to-prepare meals like ground beef patties, pan-fried steak, roasted chicken, and scrambled eggs. Don’t be afraid to use simple spices like salt, pepper, and garlic powder to add flavor without relying on processed foods or added sugars.

Sample Carnivore Diet Meal Plan

To give you an idea of what a typical day on the carnivore diet might look like, here’s a sample meal plan:


  • 3-4 scrambled eggs cooked in butter
  • 2-3 strips of bacon


  • 8 oz ground beef patty seasoned with salt and pepper
  • 1 oz cheddar cheese


  • 1-2 oz beef jerky (without added sugar or vegetable oils)


  • 10-12 oz ribeye steak cooked to desired doneness
  • 2 tbsp butter or garlic butter sauce


  • 1-2 oz pork rinds

Remember, this is just a sample meal plan, and you can mix and match different animal foods to create a variety of delicious and nutritious meals that suit your tastes and preferences.

Tips for Success on the Carnivore Diet

While the carnivore diet can be a powerful tool for improving health and well-being, it’s not always easy to stick with, especially if you’re used to eating a more varied diet. Here are some tips to help you succeed on your carnivore diet journey:

  1. Listen to Your Body: Pay attention to how different animal foods make you feel, and adjust your meal plan accordingly. Some people may thrive on a higher fat intake, while others may do better with more protein.
  2. Don’t Worry About Counting Calories: One of the benefits of the carnivore diet is that it’s naturally satiating, thanks to its high protein and fat content. Focus on eating until you’re satisfied, rather than tracking every calorie.
  3. Stay Hydrated: Drinking plenty of water is essential on any diet, but it’s especially important on the carnivore diet, which can be higher in sodium than other eating plans. Aim for at least 8-10 glasses of water per day, and consider adding electrolytes if needed.
  4. Be Patient: Adapting to the carnivore diet can take time, and some people may experience temporary side effects like digestive issues or fatigue during the transition period. Stick with it, and give your body time to adjust to this new way of eating.
  5. Experiment with Different Cooking Methods: While pan-frying and grilling are popular methods for preparing meat on the carnivore diet, don’t be afraid to experiment with other techniques like slow cooking, roasting, or even making homemade bone broth to add variety to your meals.

Frequently Asked Questions (FAQs)

1. Can I eat dairy on the carnivore diet?

While some people choose to include dairy products like cheese, heavy cream, and butter on their carnivore diet, others may find that they’re sensitive to these foods. If you tolerate dairy well, feel free to include it in your meal plan, but if you experience digestive issues or other symptoms, it may be best to eliminate it and focus solely on meat and other animal products.

2. Is the carnivore diet safe for everyone?

As with any restrictive diet, the carnivore diet may not be suitable for everyone. People with certain health conditions, such as kidney disease or gout, may need to modify their intake of animal products or avoid the diet altogether. Additionally, pregnant and breastfeeding women, children, and older adults may have different nutritional needs that may not be met by a carnivore diet. It’s always best to consult with a healthcare professional before starting any new diet, especially one as restrictive as the carnivore diet.

3. How long should I follow the carnivore diet?

The length of time you follow the carnivore diet will depend on your individual goals and needs. Some people use the carnivore diet as a short-term elimination diet to identify food sensitivities or kick-start weight loss, while others adopt it as a long-term lifestyle. It’s important to listen to your body and work with a healthcare professional to determine the best approach for you.

4. Can I eat processed meats like bacon and sausage on the carnivore diet?

While processed meats like bacon, sausage, and beef jerky are technically allowed on the carnivore diet, it’s best to choose minimally processed options whenever possible. Look for products that are free from added sugars, vegetable oils, and other additives, and opt for higher-quality, pasture-raised options when available.

5. Will I experience nutrient deficiencies on the carnivore diet?

While the carnivore diet can be very nutrient-dense, especially when it includes a variety of organ meats and other nutrient-rich animal products, there is a risk of certain nutrient deficiencies if the diet is not well-planned. Some nutrients that may be of concern on a carnivore diet include vitamin C, fiber, and certain plant compounds like polyphenols and antioxidants. It’s important to work with a healthcare professional to monitor your nutrient intake and address any potential deficiencies if they arise.

The Bottom Line

The carnivore diet meal plan is a powerful tool for optimizing health, improving digestion, and supporting overall well-being. By focusing on nutrient-dense animal foods and eliminating processed foods and plant toxins, you can experience a wide range of benefits, from increased energy levels and mental clarity to weight loss and reduced inflammation.

Creating a well-rounded carnivore diet meal plan involves incorporating a variety of high-quality animal products, such as red meat, poultry, fish, eggs, and organ meats, and listening to your body’s unique needs and preferences. By following the tips and guidelines outlined in this ultimate guide, you can create a carnivore diet meal plan that works for you and supports your health goals.

Remember, the carnivore diet is not a one-size-fits-all approach, and it may not be suitable for everyone. If you’re considering trying the carnivore diet, it’s important to work with a healthcare professional to ensure that it’s safe and appropriate for your individual needs and goals.

With the right mindset, preparation, and support, the carnivore diet can be a powerful tool for transforming your health and well-being. So why not give it a try and see how it can benefit you on your journey to optimal health?

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Molly Winter

About the author

Molly Winter, RDN & CPT, is passionate about helping you achieve optimal health through balanced nutrition and enjoyable exercise. With years of experience and a wealth of knowledge, she provides practical advice and delicious recipes to make healthy living sustainable. Join her on this journey to a healthier, happier you!

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