28-Day Carnivore Diet Meal Plan
Menus, Recipes & Shopping Lists

28-Day Carnivore Diet Meal Plan Menus, Recipes & Shopping Lists Featured Image

When I first started experimenting with this diet, it wasn’t only down to weight loss. I had a few extra pounds, but I wasn’t on the obese scale.

What I was struggling with is being able to bulk up some muscle and deal with food intolerances.

Going out for a meal was always an ordeal as I knew I’d probably be up all night with bloating, but I simply struggled to figure out what was causing the problems.

Until someone suggested the carnivorous diet to go back to basics and find out where my problems were. I’ve always loved meat and was intrigued.

Since then, I’ve managed to perfect the process for myself, and the health benefits have been great, to say the least.

However, I did underestimate what was involved in planning and sticking to an all-meat diet.

To help you avoid some of the problems I encountered, I’ve put this guide together.

How To Prepare And Plan Your Carnivore Diet Meals

The following 4 tips have helped me a lot to stay motivated and achieve my goals.

The biggest issue I found is the objections from others, but I’ve found some great ways to deal with them. Before we get into details, you can check out the food list first if you are unfamiliar with it.

Now let's get into it.

1. Know Your Why

Know Your Why

Before you get started with any major lifestyle change, it’s vital that you set out your goals.

Whether it’s weight loss, fighting food allergies or trying to build some lean muscle, you have to set yourself a concise goal.

Maybe it’s to lose 20 lbs before you go on a summer vacation or gain 5 lbs of lean muscle in 6 months.

Whatever it is, write it down and post it somewhere you can see every day.

It will be a reminder to keep you motivated.

2. Plan To Commit

Plan To Commit

Sticking with a full all-meat diet for more than a few days or weeks takes a lot of commitment.

The worst thing you can do is just take it day by day and leave it until the morning to figure out what you’ll be eating.

Instead, set yourself clear goals for the week and use the below planner and shopping list to plan 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 and preparation methods to add a bit more variety.

3. Social Life Preparations

Social Life Preparations

Social engagements used to be one of my most dreaded situations.

If you go to a dinner party and tell them you eat a box of donuts every morning, have lunch at McDonalds and pizza for dinner, no one will criticize you too much.

However, tell them that your diet involves only eating meat, and the whole table will go on the attack.

And god forbid there’s a vegan at the table, you simply won’t hear the end of it.

Here are two simple tricks to use:

First of all, tell people you’re doing it because of food allergy issues, and you’re experimenting with this diet to isolate the underlying causes.

Even with this approach, you’ll still get comments like: “You’re completely crazy, and it’s so irresponsible.” (the vegan at the table will probably have a lot fruitier language 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?

9 times out of 10 this works for me, and if you get caught sitting next to the vegan, then try to divert the conversation onto something else.

4. Dining out

Dining out

The good news for carnivore dieters is that there are a lot of restaurants that will cater to your needs. Steak and BBQ restaurants are probably your best bet.

All you really need to be careful of is the way the dishes are prepared.

Avoid anything that has sauces or is stir-fried with vegetables.

Unfortunately, you’ll most likely have to avoid Chinese and Indian restaurants as pretty much all their dishes are heavy with sauces.

What I usually do is check out the menus online, and as long as I see some steaks available, I’m happy to go.

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

OK, so you’re still with us, and you’ve written down your goals and set a timeline to get started.

Now it’s time to help you out and plan your meat consumption for every day of the week.

I’ll list out a daily meal plan based on breakfast lunch and dinner, along with the amounts you’ll need.

This is based on an average height and size person, but if you have extreme weight loss or muscle gain goals, then you will need to adjust these.

Also, if you find you’re still hungry after eating these portions, then increase the amounts gradually.

Week 1 Diet Plan and Shopping List

Week 1 Diet Plan and Shopping List

I generally advise people to take a 3-level approach where over several weeks you work towards a beef only diet.

For the 4-week plan outlined here, I will gradually change the meat selection to get you to level 3 by the end.

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

Saturated fat is not your enemy, and there are increasing studies [1] that show the culprit is actually sugar when it comes to heart disease.

You will also notice that this week we still have some dairy products.

This will help you adjust and stay focused during the initial stages.

Also, it’s very important that you have 1 pint of water with every meal as well as 1 pint of water in between meals.

That’s a total of 5 pints of water per day or more.

  • Monday
  • TUESDAY
  • Wednesday
  • Thursday
  • Friday 
  • Saturday
  • Sunday

Breakfast: 

2 grilled chicken breasts with skin (8 ounces)

Lunch: 

Grilled trout fillets (16 ounces)

Dinner: 

Slow roast topside of beef (12 ounces)

Shopping list for the week:

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

Week 2 Diet Plan and Shopping List

Week 2 Diet Plan and Shopping List

This week, we’re going to be removing most of the dairy products.

We’ll still allow some butter to be used in cooking, but the cheese is gone now.

I would also suggest that you start experimenting a little with the way you cook your meats.

For the beef, try and move to the rare side of cooking as this will preserve a lot of the nutritional values.

The more you cook something, the more of the protein, minerals, and vitamins break down.

We’ll still be keeping a mix of seafood, poultry, pork, lamb, and beef, but we’ll also add in some organ meat as well.

Some people are a bit squeamish about this, but if you look up the nutrients they contain, you might change your mind.

You can also ask your butcher to cut them into slices. I found this helped initially as it will just looks like any other cut of meat.

  • Monday
  • TUESDAY
  • Wednesday
  • Thursday
  • Friday 
  • Saturday
  • Sunday

Breakfast: 

2 grilled chicken breasts with skin (8 ounces)

Lunch: 

Slow roast topside of beef (12 ounces)

Dinner: 

4 fresh lamb chops (12 ounces)

Shopping list for the week:

  • Chicken breasts: 32 ounces
  • Topside of beef: 44 ounces
  • Lamb chops: 12 ounces
  • Salmon cutlets: 30 ounces
  • Ribeye steak: 28 ounces
  • Ribeye steak: 24 ounce
  • 100% pork sausages: 3 ounces
  • Porterhouse steak: 12 ounces
  • Pork chops: 12 ounces
  • Beef liver: 12 ounces

Week 3 Diet Plan and Shopping List

Week 3 Diet Plan and Shopping List

OK, this week we’re removing all the dairy products left and we’ll slightly increase the shift towards beef.

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 to get most of the micronutrient benefits.

You will have cooked a lot of beef and should be getting used to judging it better.

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.

I’m also introducing a bit more organ meat into the mix. These are highly beneficial to balance your efforts even though they are lower in fats.

From one serving of liver or kidney, you can get more than your daily need of Vitamin B, including B12.

  • Monday
  • TUESDAY
  • Wednesday
  • Thursday
  • Friday 
  • Saturday
  • Sunday

Breakfast: 

Grilled ground beef burger patty (8 ounces)

Lunch: 

Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces)

Dinner: 

Roast salmon cutlets on the bone (15 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 liver: 8 ounces 
  • Beef Kidney: 8 ounces 

Week 4 Diet Plan and Shopping List

Week 4 Diet Plan and Shopping List

If you’ve made it this far, then you can start looking forward to really noticing some benefits.

You should be feeling a lot more physical and mental energy as a result of your metabolism having fully shifted to ketosis.

You should also find those carb cravings will have reduced because you’re now so much better equipped to get all the energy you need from fat.

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. 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, then try and add in as much grass-fed as possible.

Also, because there really aren’t any recipes to follow on a meat-only diet, you should try and vary your cooking techniques.

I find barbecuing your meat is a great way to get some of the charred flavors.

  • Monday
  • TUESDAY
  • Wednesday
  • Thursday
  • Friday 
  • Saturday
  • Sunday

Breakfast: 

Grilled ground beef burger patty (8 ounces)

Lunch: 

Slow roast topside of beef (8 ounces) + roasted beef liver (4 ounces)

Dinner: 

BBQ beef ribs (24 ounces including bones)

Shopping list for the week:

  • Topside of beef: 36 ounces
  • Ground beef: 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, the saturated stuff may be necessary, even... healthy.

Michelle Stacey

Women’s Health Magazine

Additional Tips To Optimize Your Carnivore Diet Meal Plan

A carnivorous diet is not just difficult because of the discussions with vegans that always seem to end up with you being compared to a mass murderer.

But, when you make a drastic shift in what you eat, then small mistakes can end up reducing your success rate.

Here are a couple more tips to help set you up for the best results.

1. Explore The Fatty Cuts

Explore The Fatty Cuts

When I first started out, I thought I was doing myself a favor by only getting lean cuts of meat.

However, once your body switches to ketosis, you will need a lot of fat in your diet as a source of energy.

How much 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 than if your day revolves around bed, car, elevator, desk, elevator, car, couch, and back to bed.

Which leads me to the next tip.

2. Become More Active

Become more active

Taking up running or swimming, or going to the gym more than once a week is vital to your overall health.

And if you have certain weight loss goals, then you have to put your muscles and metabolism under some strain.

In the first few days and weeks, this will also help to get rid of any excess glucose and glycogen, which will reduce the amount of keto-flu symptoms.

No matter what diet you try out, you won’t achieve much unless you become more active than you have before.

3. Don’t Be Too Worried About Calories

Don’t Be Too Worried About Calories

Yes, I did say that, but if you combine a very active life with an all meat diet, then it’s rather unlikely that you’ll be in a significant state of calorie overdose.

As well as that, because the calories are not coming from carbs, you won’t be storing them as fat.

What will actually happen is that if you eat more fat than your body needs, it will pass through undigested.

Not to sound too disgusting, but watch out for signs of diarrhea to help you fine-tune your meals.

4. Keep A Food Journal

Keep a food journal

Dietary macros like protein will be available in abundance, and obviously, carbs are a no-go nutrient.

But, one of the biggest problems you can encounter is mainly down to the micro-nutrients you need.

Finding the right amounts of vitamins, minerals, and electrolytes is extremely important.

That’s why you need to rotate between different cuts of meat and add in organ meat as well.

You can take some supplements including mineral and vitamin pills, and don’t be afraid to add some salt to your food. It will be vital to keeping you hydrated.

Carnivore Diet Meal Plan FAQs

Do I only need to eat grass-fed meat on the carnivore diet? 
No, you don’t have to only eat grass-fed meat on the carnivore diet (learn more), but it is something that would benefit you.

From a nutritional perspective animals, more specifically cows, that are fed only grass will have a much more natural and healthy composition when it comes to the micro and macronutrients.
It also tastes so much better.

How often should I eat meat on the carnivore diet? 
You should eat meat, and nothing but meat, for every meal while on the carnivore diet. Some people tend to be worried that it might cause constipation, but the opposite can actually be the case.

While fatty meats are important, 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 make a Carnivore diet meal plan on a budget? 
For people on a budget, you can adapt the carnivore diet meal plan 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 them to make them more tender, and they will still be delicious.

What happens if I only eat one meal a day on the carnivore diet? 
When you only eat one meal a day on the carnivore diet, your body and metabolism will be in intermittent fasting mode and burn more fat reserves.

Adding fasting periods to your dieting can be a very 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 with this diet?
Yes, you absolutely can survive a month and longer eating only meat with this diet. Some of the most beneficial effects won’t actually kick in until after a month when your body has fully adapted to ketosis.

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 several months is required.

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.

Andy Lindquist

Diet and Fitness Blogger

Conclusion

conclusion

Carnivores these days come under a lot of criticism, but with time you’ll learn (a) to deal with all critics based on facts and (b) to just brush it off altogether.

You’ll also learn to avoid certain places, like the vegan health food store.

Also, once you can start showing people the before and after output of your physical transformation, there simply won’t be any arguing with what you’ve achieved.

With the help of this page, you should have enough of a meal plan to get you started and armed with counter arguments for all the critics around you.

And as you become close friends with your local butcher, try to get inspiration from them for new cuts to try out.

And finally, let us know how you get on and what challenges you were able to solve.

We love hearing from readers.