28-Day Carnivore Diet Meal Plan
Menus, Recipes & Shopping Lists
When I started a Carnivore Diet meal plan, I did it to address my issues with my bloating and food restrictions. Then I realized, the Carnivore Diet suits me best. I’ve always loved red meat and was intrigued.
Since I started, I slowly managed to perfect the process for myself. The health benefits and improved weight loss have been great.
However, I did underestimate what was involved in planning and sticking to
How To Prepare Your Carnivore Diet Meal Plan
Now let's get into it.
1. Know Your Why
Maybe it’s to lose 20 lbs before you go on a summer vacation or
Whatever it is, aspiring Carnivore Dieters (like you) must write it down and post it somewhere you can see every day, to remind you of your eating patterns.
It will be like a reminder to keep you motivated to continue with Carnivore Diet.
2. Plan To Commit
The worst thing you can do on the
Instead, set yourself clear goals for the week and use a planner and shopping list to prepare ahead.
I always do this on a Sunday afternoon, and it will include things like how many runs and trips to the gym I do, as well as what I’ll be eating for each meal.
You can also take a little extra time to find new types of cuts you might like and preparation methods to add a bit more variety. You can even experiment on
If you’re not keen on preparing your meals while on the
Crowd Cow, for example, allows you to choose from their “prepped-for-you” muscle meat mixes or create your box and have it delivered to you. You have the freedom to choose what you might like.
It’s a convenient way to jumpstart your Carnivore Diet, and most importantly, you get high-quality beef, chicken, or pork.
3. Social Life Preparations
However, when you tell
And God forbid there’s a vegan at the table, you simply won’t hear the end of it.
First of all, tell people you’re doing it because of food allergy issues, and you’re experimenting with the Carnivore Diet to isolate the underlying causes. Generally, I
Even with this approach, you’ll still get comments from many people like: “You’re completely crazy for not eating fruits and vegetables, and it’s so irresponsible.” The vegan at the table will probably have a lot fruitier language about nutrition and a lengthy rant.
In this case, I find the best thing that works is to ask whether they are concerned with their own health or yours?
Nine times out of ten, this works for me, and if you get caught sitting next to the vegan, then divert the conversation onto something else.
4. Dining out
The good news for people on the Carnivore Diet is that there are many restaurants you can eat out with quality wellness meats that will cater to your needs.
Eating in steak and BBQ restaurants are probably your best bet.
But be sure to avoid processed meats. Eating processed meats is not allowed in the Carnivore Diet.
Unfortunately, you’ll most likely avoid eating out in many Chinese and Indian restaurants as pretty much all their dishes are heavy with sauces.
The first thing that attracted me to the
Now it’s time to help you out and plan you Carnivore Diet meat consumption for every day of the week. I’ll list out a daily meal prep based on breakfast lunch and dinner, along with the amount of food you’ll
This is based on people with an average height and size
Also, if you find you’re still hungry after eating these portions, then increase the amounts of food gradually.
Week 1 Diet Plan and Shopping List
Also, you must have one pint of drinking water with every meal as well as one pint of water in between meals. One pint is equivalent to 470 mL. That’s a total of five pints (2400 mL) of water per day or more.
Five slices of bacon (about 4 ounces) and one or two 100% pork sausages (3 ounces)
The grilled beef burger patty only (10 ounces) with a slice of cheese
Four fresh racks of lamb (12 ounces)
Shopping list for the week:
Week 2 Diet Plan and Shopping List
I would also suggest that you start experimenting a little with the way you cook. For the beef, move to the rare side of cooking as this will preserve
The more you cook
Some people starting on
You can also ask your butcher to cut them into slices. I found this helped initially, as it will just look like any other cut of meat.
2 grilled chicken breasts with skin (8 ounces)
Slow roast topside of beef (12 ounces)
4 fresh lamb chops (12 ounces)
Shopping list for the week:
Week 3 Diet Plan and Shopping List
You’ll notice that there are fewer meals covered by fish and poultry, and we’ll even add in a beef-only day in preparation for next week.
At this stage, you should also be eating your beef at least medium-rare to get most of the micronutrient benefits. You will have cooked
What you can also do is cut your steaks in half and then cook one part medium-rare and the other medium-well. One thing you should notice is that there is a lot more flavor to the medium-rare part, even with just salt to season.
I’m also introducing a bit more organ meat into the mix. Eating
From one serving of eating liver or kidney, you can get more nutrient and vitamins, especially Vitamin B12 than most plant foods, and it's more than your daily needs. Also, the raw liver does contain some Vitamin C. You won't believe the nutrition these organs can give to the body.
Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces)
Roast salmon (or other fatty fish) cutlets on the bone (15 ounces)
Shopping list for the week:
Week 4 Diet Plan and Shopping List
You should be feeling a lot more active physically with increased levels of concentrations as a result of your metabolism having entirely shifted to ketosis and blood sugar levels remaining stable. This is what happens to your body when you undergo the Ketogenic Diet.
Some people even experience blood sugar drop while on the Carnivore Diet because the
You should also find those carb cravings will have reduced because you’re now better equipped to get all the energy you need from fat and protein.
This week, we’ll be removing all meat that doesn’t come from cows. You’ll also notice that we’re adding organ meat on a more regular basis. And there is one other thing that you should try and factor in for this week.
All the meat you buy should come from grass-fed only cows, and this will also add more healthy fat. It doesn’t have to be organic, but that is an option if you can afford it. If your budget doesn’t stretch to this, try to add in as much grass-fed cow's meat when you can.
Also, because there are limited recipes to follow on a high protein,
Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces) one pinch of salt
BBQ beef ribs (24 ounces including bones)
Shopping list for the week:
Because here’s the thing: studies have been quietly accumulating over the past few years that suggest the truth about saturated fat is more complicated and less damning than previously thought. In fact, saturated fat may be necessary, even... healthy.
Women’s Health Magazine
Tips To Optimize Your Carnivore Diet Meal Plan
1. Explore The Fatty Cuts
A good example is if you ate fatty steaks, in which it has a high fat and protein ratio. In addition, it is rich in nutrients.
However, once your body switches to ketosis, you will need a lot of fat in your diet as a source of energy. This is what happens to the body when on a Ketogenic Diet. Diets like these will use your body's fat to convert it to energy.
How much fat will very much depend on your daily activity? If you have a physical job and head to the gym regularly, then you’ll need a lot more fat. As compared to a day without much of an activity
Remember to get your blood work done before the diet to make sure cholesterol and triglyceride levels can be monitored.
2. What About Vitamin C?
There's been a long ongoing debate about Vitamin C (also known as ascorbic acid) deficiency in
Other people worry about their nutrition and the risk of acquiring Scurvy (a disease caused by ascorbic acid deficiency) when in prolonged Carnivore Diet.
The right amount of vitamin C you need on the Carnivore Diet is debatable.
There have been people practicing a strict Carnivore Diet for 10+ years
3. Don’t Be Too Worried About Calories
As well as that, because the calories are not coming from carbs, you won’t be storing them as fat.
What will happen is that if you eat more fat than your body needs, it will pass through undigested.
Remember that if you want to lose weight, your calorie consumption must be more than your daily calorie intake.
So let’s say your daily calorie intake (from all meals) is 2,000 calories, so it makes sense that you burn at least 2,500 calories during exercise to lose weight.
Not to sound too disgusting, but watch out for signs of diarrhea to help you fine-tune your meals. Other people experience loose bowel movements during the first five days of the Carnivore Diet.
4. Try Out Organ Meats
You'll be surprised to find out about its nutritional contents, plus it tastes delicious too (even when only seasoned with salt).
Examples of organs you can include on your
Beef liver, on the other hand, contains a lot of iron, nutrient, B Vitamins, and Vitamin A. So, the vitamin and nutrient from plant foods can be taken from organ meats after all.  This will ease any worries about nutrient deficiencies when on
You can try other animal products that has valuable nutrition such as eggs.
Carnivore Diet Meal Plan FAQs
No, you don’t have to eat grass-fed meat only while on the Carnivore Diet, but it is something that would benefit you.
From a nutritional perspective, animal products, more specifically cows, that are fed only with grass will have a much more natural and healthy composition when it comes to the micro and
Many people also prefer the taste (me included).
How often should I eat meat while on a Carnivore Diet?
You should eat meat, and nothing but meat, for every meal while on the Carnivore Diet. Some people tend to be worried if it's the only thing they ate
While fatty meats are essential, too much fat can pass through your digestive system untouched and will cause that dreaded feeling of needing to be close to a toilet all the time.
How do I food prep on a Carnivore Diet while on budget?
For people on a budget, you can adapt the affordable Carnivore Diet food prep by asking your butcher for cheaper cuts of meat. These may be a bit tougher, but not less valuable from a nutrient perspective.
What you would need to do is slow cook the
What happens if I eat one meal a day on the Carnivore Diet?
If you eat only one high protein meal a day when on a Carnivore Diet, your body will feel great, the metabolism will be in intermittent fasting mode and the body will burn more fat reserves. 
Adding fasting periods to your Carnivore Diet can be an effective way to lose more weight, as your body will look for all possible resources of energy when not enough calories are coming in.
Can I survive a month eating only meat
Yes, you can survive a month and longer eating only meat with this diet and you'll feel great. Some of the most beneficial effects won’t kick in
However, it’s one of those diets where you can do it for a few days and then switch to something else. You will need to allow time to adjust, and committing for like several months is required to see the full benefits.
Do I have to eat organ meats in a Carnivore Diet?
Yes, it is advisable to eat organ meats. This is a debatable topic, and there are things to consider. I know many people who follow the carnivore diet and don't eat organ meats.
However, these are nutrient-dense and provide a ton of benefits, especially for the body’s digestive system. So add the right servings if you can.
I don't count grams of protein per se, but like on a typical day for me is about 40% of my calories from protein and 60% from fat. And as close to 0 carbs as possible.
Eggs are known as a great source of protein too (especially the egg white),
I got my blood test results upon the conclusion of the 90-day period, and I had no vitamin deficiencies, a low serum glucose level, a Hemoglobin A1c under 5% and super low C Reactive Protein. Almost every single biomarker associated with good health was well within the healthy range.
Diet and Fitness Blogger
Once your physical transformation shows, there simply won’t be any arguing with what you’ve achieved.
With the help of this article, you should have enough of a meal plan to get started with the Carnivore Diet.
If you’re considering
And finally, let us know how
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