28-Day Carnivore Diet Meal Plan, Recipes & Menus

Timothy Woods
Published by Timothy Woods
Last Updated On: April 25, 2024

You've heard all good things about the popular carnivore diet, but the real question is, will it work for you, too?

I think it's time you find out.

Of course, with this diet's unconventional carnivore menu, you need to have a diet plan and stick with it.

Along with other meat experts, I came up with this 28-day carnivore diet meal plan to help fellow carnivore advocates like you.

Are you ready to explore how this diet can transform your health, and possibly even your life?

Join me as we delve into a comprehensive guide designed to set you up for success.

Quick Summary

  • 28-day carnivore diet meal plan focuses on various animal products, emphasizing good fats, and gradually transitioning to beef-only meals.
  • To succeed in the carnivore diet, preparation is vital. This involves setting clear goals, planning meals, exploring different meat cuts, and managing social events and eating out.
  • According to a National Library of Medicine study from 2012, those who ate high-protein diets with 0.4–0.6 grams of protein per pound (0.9–1.3 grams per kilogram) of body weight per day, lost significantly more weight and fat mass than those who ate 0.2–0.4 grams of protein per pound (0.5–0.9 grams per kilogram) of body weight per day [1].

How To Prepare Your Carnivore Diet Meal Plan

The following four carnivore diet meal plan tips have helped us a lot to stay motivated and achieve some secondary goals in the full carnivore diet meal.

That is the potential to lose weight, get rid of unnecessary body fat, and gain a little muscle without losing the necessary micronutrients. Now let's get into it.

1. Know Your Why

woman shrugging while holding a sandwich

Before jumping into the strict, plant-free carnivore keto diet, it's crucial to identify your goals. Embrace this lifestyle shift—it's all about meat, good fats, and zero carbs.

Aiming for a certain weight, slashing fat, tackling food allergies, fighting autoimmune diseases, or bulking up? Know your why for choosing this all-meat, high-fat regime.

Craft a clear, personalized carnivore diet meal plan tailored to your objectives.

Maybe it’s to lose 20 lbs before you go on a summer vacation or​ like gain 5 pounds of lean muscle in 6 months - whatever it is, strictly stick to eating the carnivore diet meal plan throughout the whole process.

Read More: Studies on the Carnivore Diet

2. Plan To Commit To The Carnivore Diet Meal Plan

woman with a pen and notebook

Sticking to a high-fat, keto carnivore diet requires strong dedication. Don't wing it day-to-day; that's a recipe for failure. Plan your week, set solid goals, and use a diet planner with a carnivore food list to pre-decide your meals.

You can also take a little extra time to find new types of animal meat cuts you might like and preparation methods to add a bit more variety to your animal meat diet.

You can even experiment with ​eating animal organs (like cow's liver or heart) to explore more diet options and experience new flavors.

If you’re not keen on preparing your carnivore diet staple meals while on the ​carnivore diet for weight loss, you can take advantage of meat delivery services.

It’s a convenient way to jumpstart your carnivore diet, and most importantly, you get quality beef, chicken, or pork based on your body's needs.

Meat delivery services available:

3. Social Life Preparations

friends eating together

Eating out used to be a nightmare on a carnivore diet. Mention eating donuts for breakfast, McDonald's for lunch, and pizza for dinner at a party, and nobody bats an eye. But say your diet is all red meat, animal fat, and no plants? Suddenly, everyone's up in arms, critiquing your choice.

Explain you're testing the carnivore diet due to food allergies.
Despite this, some may call you crazy for skipping fruits and veggies.
When this happens, simply ask if they're worried about their health or yours.
Usually, this flips the script.

4. Dining Out

people eating together

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 is probably your best bet.

But be sure to avoid processed animal meats. Eating processed foods is not allowed in the carnivore diet for weight loss.

​You just need to be careful of the way the dishes are prepared. The important thing is to avoid eating anything that contains sauces or is stir-fried with vegetables when on a carnivore diet.​

​Unfortunately, as a carnivore, you’ll most likely avoid eating out in many Chinese and Indian restaurants as pretty much all their dishes are heavy with salt and sauces.

When we started ​our carnivore dietmeal  plan, what we usually do is check out the menus online.

As long as we see many steaks and filet mignon available, we'd be happy to eat there.

The first thing that attracted me to the ​carnivore diet was the menu. I like meat and other fatty foods and don’t have too much of a sweet tooth anymore. Therefore, it seemed like it would be easy for me to maintain.

- Mike Fishbein, Blogger

After jotting down your fitness goals—be it shedding pounds or gaining muscle—set a timeline to kick off your no-carb, carnivore diet adventure.

Let's dive into planning your weekly carnivore meat menu, outlining daily meals: breakfast, lunch, and dinner, with portion sizes. The carnivore diet food list assists in crafting your meal plan.

These guidelines suit the average person. If you're on an extreme weight loss or muscle gain journey, tweak the portions accordingly.

Feeling peckish post-meal? Feel free to gradually up your meat intake for lasting results.

Week 1 Diet Plan and Carnivore Diet Food List

week 1 meal plan and high protein shopping list

​We advise people starting on the carnivore diet to take a 3-level approach elimination ​way of eating where over several weeks, you work towards a beef-only diet.

This isn't the same as many of your regular plant-based or low-carb diets, after all.

​For the 4-week carnivore diet meal plan, we will gradually change the meat selection to get you to level 3 by the end of the week.

The first mistake to avoid, and something you will notice below, is that you shouldn’t stay away from fats or fatty meat.

This research by the National Center for Biotechnology from 2018 claimed that saturated fat is not your enemy, and there are increasing studies that show the culprit is sugar when it comes to heart disease [2].

Shawn Baker writes about this a lot in his book, you can see my full review here.

You will notice this week on ​this carnivore diet that we still have some dairy products we can eat. This will help you adjust and stay focused during the initial stages of your diet.

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.

- Breakfast Lunch Dinner
Monday 5 slices of bacon (4 ounces) 1-2 100% pork sausages (3 ounces) The grilled beef burger patty only (10 ounces) with a slice of cheese Four fresh racks of lamb (12 ounces)
Tuesday 3 grilled 100% pork sausages (5 ounces) 3 slices of bacon (4 ounces) Roasted salmon cutlets on the bone (15 ounces) with butter Grilled porterhouse steak (12 ounces) with butter
Wednesday Grilled trout fillets (10 ounces) with butter Roasted pork belly (10 ounces) Slow roast topside of beef (12 ounces)
Thursday Grilled ground beef burger patty (8 ounces) with cheese Roast salmon cutlets on the bone (15 ounces) with butter Grilled porterhouse steak (12 ounces)
Friday 2 grilled chicken breasts with skin (8 ounces) Grilled trout fillets (16 ounces) Slow roast topside of beef (12 ounces)
Saturday 3 grilled 100% pork sausages (5 ounces) 3 slices of bacon (4 ounces) 4 fresh lamb chops (12 ounces) Grilled ribeye steak (12 ounces)
Sunday 2 grilled chicken breasts with skin (8 ounces) 4 pork chops fried or grilled (12 ounces) Grilled ribeye steak (12 ounces)

Shopping list for the week:

  • Butter: 1lbs
  • Cheese: 1/2 lbs
  • Trout: 26 ounces
  • Bacon: 12 ounces
  • Pork chops: 12 ounces
  • Pork belly: 10 ounces
  • Lamb Chops: 24 ounces
  • Chicken breasts
  • Beef (Grounded): 18 ounces
  • Porterhouse steak: 24 ounce
  • Ribeye steak: 24 ounce
  • Topside of beef: 24 ounces
  • 100% pork sausages: 13 ounces
  • Salmon cutlets: 30 ounces (or other fatty fish)

Week 2 Diet Plan and Shopping List

week 2 diet plan and shopping list

In week two of the carnivore diet, we're cutting most dairy, except butter for cooking. Say goodbye to cheese.

It's time to tinker with your meat prep. Try your beef rarer to lock in nutrients—overcooking destroys protein and vitamins.

Keep the variety - seafood, poultry, pork, lamb, grass-fed beef, and introduce organ meats. Feeling iffy about it? A peek at their nutrient profile might win you over. If organ meats aren't your thing, you can consider the alternatives.

Tip: Ask the butcher for sliced organs. They'll resemble familiar cuts, easing you into it.

- Breakfast Lunch Dinner
Monday 2 grilled chicken breasts with skin (8 ounces) Slow roast topside of beef (12 ounces) 4 fresh lamb chops (12 ounces)
Tuesday Grilled ground beef burger patty (8 ounces) Roast salmon cutlets on the bone (15 ounces) Grilled ribeye steak (8 ounces) + roasted beef liver (4 ounces)
Wednesday 5 slices of bacon (4 ounces) 1-2 100% pork sausages (3 ounces) Grilled porterhouse steak (12 ounces) with butter Slow roast topside of beef (12 ounces)
Thursday Grilled ribeye steak (12 ounces) 3 grilled chicken breasts with skin (12 ounces) Grilled ground beef burger patty (12 ounces)
Friday Grilled sirloin steak (8 ounces) with butter Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces) 4 pork chops fried or grilled (12 ounces)
Saturday Grilled ground beef burger patty (8 ounces) Roast salmon cutlets on the bone (15 ounces) with butter Grilled sirloin steak (12 ounces)
Sunday Grilled ribeye steak (8 ounces) Slow roast topside of beef (12 ounces) 3 grilled chicken breasts with skin (12 ounces) + roasted beef liver (4 ounces)

Shopping list for the week:

  • Chicken breasts: 32 ounces
  • Topside of beef: 44 ounces
  • Lamb chops: 12 ounces
  • Ribeye steak: 28 ounces
  • Ribeye steak: 24 ounce
  • 100% pork sausages: 3 ounces
  • Porterhouse steak: 12 ounces
  • Pork chops: 12 ounces
  • Beef's liver: 12 ounces
  • Salmon cutlets: 30 ounces (or other fatty fish)

Week 3 Diet Plan and Shopping List

week 3 diet plan and shopping list

For week three of the carnivore diet, we're ditching all remaining dairy and leaning more into beef. You'll find fewer fish and poultry meals and even a beef-only day to gear up for next week. Make sure to eat your grass-fed beef at least medium-rare for the full nutrient kick.

By now, you're a pro at cooking various beef cuts and can better evaluate other meats. Try slicing your steak in two, cooking one piece medium-rare and the other medium-well, and taste the richer flavor of the less-cooked half.

We're spicing things up with more organ meats like liver and kidney. Not only do they pack a nutrient punch, with loads of Vitamin B12 and A, outdoing most plant foods, but they also meet, if not exceed, your daily nutrient needs. And yes, raw liver even sneaks in some Vitamin C. Trust me, these organs are nutritional goldmines.

- Breakfast Lunch Dinner
Monday Grilled ​Beef (Grounded) burger patty (8 ounces) Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces) Roast salmon (or other fatty fish) cutlets on the bone (15 ounces)
Tuesday 5 slices of bacon (4 ounces) 1-2 100% pork sausages (3 ounces) Grilled ground beef burger patty (12 ounces) Grilled porterhouse steak (12 ounces)
Wednesday Grilled ribeye steak (8 ounces) Grilled ground beef burger patty (12 ounces) 4 pork chops fried or grilled (12 ounces)
Thursday Grilled porterhouse steak (8 ounces) 3 grilled chicken breasts with skin (12 ounces) Slow roast topside of beef (8 ounces) + slow cooked beef Kidney (4 ounces)
Friday Grilled ground beef burger patty (8 ounces) Grilled ribeye steak (8 ounces) + roasted beef liver (4 ounces) Grilled porterhouse steak (12 ounces)
Saturday 3 fresh lamb chops (8 ounces) Grilled ground beef burger patty (12 ounces) Slow roast topside of beef (12 ounces)
Sunday Grilled ribeye steak (8 ounces) Grilled ground beef burger patty (12 ounces) Slow roast topside of beef (8 ounces) + slow cooked beef Kidney (4 ounces)

Shopping list for the week:

  • Chicken breasts: 12 ounces
  • Topside of beef: 36 ounces
  • Lamb chops: 8 ounces
  • Salmon cutlets: 15 ounces
  • Ribeye steak: 24 ounces
  • Bacon: 4 ounces
  • 100% pork sausages: 3 ounces
  • Porterhouse steak: 32 ounces
  • Beef's liver: 8 ounces
  • Beef Kidney: 8 ounces

Week 4 Diet Plan and Shopping List

week 4 diet plan and shopping list with assorted meats

If you're on the carnivore diet, get ready to see some health perks from animal foods.

You'll likely feel more energetic and focused, thanks to ketosis and steady blood sugar levels. That's the ketogenic diet's effect on your body.

But beware, some on the carnivore diet face blood sugar dips due to improper carb intake, a critical note for those with Type 2 Diabetes.

Also, you'll probably crave carbs less, as your body now draws its energy from fat and protein.

This week, we're cutting out all non-beef meats and adding more organ meats to the carnivore diet. Remember, only buy grass-fed beef for those extra healthy fats—not necessarily organic, but go for it if it's within your budget. If not, just load up on as much grass-fed beef as your wallet allows.

With carnivore diet options being pretty slim, mix up your cooking methods. Grilling is a top pick—it nails those charred, delicious, fat-rich flavors.

- Breakfast Lunch Dinner
Monday Grilled ​Beef (Grounded) burger patty (8 ounces) Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces) one pinch of salt BBQ beef ribs (24 ounces including bones)
Tuesday Grilled sirloin steak (8 ounces) BBQ ground beef burger patty (12 ounces) Grilled porterhouse steak (12 ounces)
Wednesday Grilled ribeye steak (8 ounces) Grilled ground beef burger patty (8 ounces) + roasted beef liver (4 ounces) BBQ sirloin steak (12 ounces)
Thursday Grilled porterhouse steak (8 ounces) BBQ beef ribs (24 ounces including bones) Slow roast topside of beef (8 ounces) + slow cooked beef Kidney (4 ounces)
Friday Grilled ground beef burger patty (8 ounces) BBQ ribeye steak (12 ounces) Grilled porterhouse steak (12 ounces)
Saturday Grilled ground beef burger patty (8 ounces) + slow cooked beef Kidney (4 ounces) Slow roast topside of beef (12 ounces) BBQ beef ribs (24 ounces including bones)
Sunday Grilled ribeye steak (8 ounces) BBQ ground beef burger patty (12 ounces) Slow roast topside of beef (8 ounces) + slow cooked beef Kidney (4 ounces)

Shopping list for the week:

  • Topside of beef: 36 ounces
  • Beef (Grounded): 56 ounces
  • Ribeye steak: 28 ounces
  • Porterhouse steak: 32 ounces
  • Beef liver: 8 ounces

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.

- Michelle Stacey, Women's Health Magazine

Tips To Optimize Your Carnivore Diet Meal Plan:

When you make a drastic shift ​to a strict carnivore diet, small mistakes can end up reducing your success rate. Here are a couple more tips (number one is my favorite) to help set you up for the best carnivore diet meal results.

1. Explore The Fatty Cuts

fatty cuts of red meat

When we first started with ​our strict carnivore diet, we thought we were doing ​it right by only getting lean and low-fat cuts of meat and avoiding high fats.

A good example is if you ate fatty steaks, which it has a high healthy fats 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 fat and convert it to energy.

How much body fat will very much depend on your daily activity? If you have a physical job and head to the gym regularly, then your body will need a lot more body fat.

As compared to a day without much activity  ​(a day that revolves around the bed, car, elevator, desk, elevator, car, couch, and back to bed).

Remember to get your blood work done before the diet to make sure cholesterol from bad fats, and triglyceride levels can be monitored.

2. What About Vitamin C on a Carnivore Diet?

The Vitamin C deficiency in the carnivore diet debate remains ongoing, but many long-term carnivore diet practitioners have not shown signs of ascorbic acid deficiencies.

Other people worry about their vitamins and nutrition and the risk of acquiring Scurvy (a disease caused by ascorbic acid deficiency) when on a prolonged carnivore diet.

The right amount of vitamin C you need on the strict carnivore diet meal is debatable.

There have been people practicing a strict carnivore diet for 10+ years ​without signs of ascorbic acid deficiencies. I recommend you watch this video by Dr. Barry as a guide.

youtube

3. Don’t Be Too Worried About Calories

Pairing an active lifestyle with a strict carnivore diet makes packing on pounds unlikely. Since the calories aren't from carbs or insoluble fiber, they won't turn into fat.

Eating extra fat? Your body might not digest it all. But remember, to shed weight on this diet, burn more calories than you eat.

Say your daily intake is 2,000 calories. To drop the extra weight, aim to burn at least 2,500 calories through exercise.

4. Try Out Organ Meats

organ meat on carnivore diet

When you're on a strict carnivore diet, don't limit yourself to meat alone. Diets like this give you the chance to explore other organ meats of animal foods to include in the carnivore diet.

You'll be surprised to find out about its nutritional contents, plus it tastes delicious, too (even when only seasoned with salt).

Examples of organ meats you can include when you follow the ​carnivore diet keto are beef tongue, heart, liver, bone broth, bone marrow, chicken liver, and more.

For its ​nutrition, a cow's tongue, for instance, is a good source of zinc, iron, choline, trace minerals, and Vitamin B.

The liver from animals, on the other hand, contains a lot of iron, nutrients, B Vitamins, and Vitamin A.

This 2017 research by Alexandra Rowles from Healthline, specified that the vitamins and nutrients from vegetables can be taken from organ meats, after all. This will ease any worries about nutrient deficiencies when on ​a carnivore diet [3].

Related Articles:

FAQs

​Do I Only Need to Eat Grass-Fed Meat on the Carnivore Diet?

No, you don’t have to eat grass-fed meat only while on the carnivore diet, but it is something that would best 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 ​macronutrients.

Since Grass-Fed cows ​contain certain healthy fat like omega-3.​ Its nutrition can have beneficial effects on the body’s digestive system. 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.

How Do I Food Prep on a Carnivore Diet While on Budget?

For people on a budget, you can adapt to the affordable carnivore diet food prep by asking your butcher for cheaper cuts of meat.

These may be a bit tougher than the best cuts, but not less valuable from a nutrient perspective. Eggs are also a great option to get protein while on a carnivore diet. ​

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 [4].

Can I Survive a Month Eating Only Meat ​When in Carnivore Diet?

Yes, you can survive a month and longer eating meat with this carnivore diet and you'll feel great.

Some of the most beneficial health effects won’t kick in ​after a month when your body has fully adapted to ketosis (especially when on​ a Ketogenic diet).

You will need to allow time for your body to adjust to the carnivore diet, and committing for several months is required to see the full health benefits.

Do I Have to Eat Organ Meats in a Carnivore Diet?

Yes. According to research, it is advisable to eat organs in a carnivore diet. These are nutrient-dense and provide a ton of health benefits, especially for the body’s digestive system and gut health.

How Much Protein Do You Eat on the Carnivore Diet?

We don't count grams of protein in a carnivore diet meal per se, but like on a typical day for us is about 40% of our calories from protein and 60% from fat. And as close to 0 carbohydrates as possible.

References:

  1. https://pubmed.ncbi.nlm.nih.gov/22935440/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793267/
  3. https://www.healthline.com/nutrition/why-liver-is-a-superfood
  4. https://www.healthline.com/health/one-meal-a-day
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About the author

Timothy Woods
CEO / Co-Founder
Timothy Woods holds a Kinesiology and Exercise Science degree from Jacksonville University and is CCC & GMU Certified. He's also the main man behind Carnivore Style. This food aficionado combines science and experience to spread the word about the carnivore lifestyle.
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