By now, I imagine you've answered the question "what is the carnivore diet?" and you're ready to embrace your inner carnivore and tuck in to some tasty animal products.
We have put together a tasty carnivore diet meal plan that will give you 7 days worth of meal ideas to get you started on your carnivore diet journey, or maybe you're already an avid meat eater and are just here for some more carnivore diet recipes for your recipe book.
So you've started the carnivore diet
Good to have you onboard and we hope that this alternative diet helps you get the results you desire, but lets be brutally honest; eating the same foods over and over can be tiring, off-putting, bland and boring; that's why it's important to have a well thought out meal plan that's going to keep enough variety in meals so that you don't get burnt out.
First and foremost, it's going to be beneficial for you to keep your nutrition in check by way of carefully picked supplements for the carnivore diet. This diet will shock your body and you'll be lacking key nutrients, left unchecked, you could start to see negative side-effects and even weight gain. I HIGHLY recommend getting your digestive enzymes and probiotics in order, especially if you're transitioning from a fiber-heavy diet. The carnivore diet will be a big shock to your digestive system for a little bit.
This guide is written to help you avoid all of the uncertainty and add a bit more variety to your journey.
What do I need to buy for a carnivore diet meal plan?
Below is an easy-to-digest infographic to give you a basic idea of what you'll likely be purchasing a lot of when embarking on your carnivore journey. A carnivore diet food list, if you will.
Obviously, this journey is your own and you'll adapt things to suit your needs, but this list represents what a typical grocery order might look like. Experiment with things first before going to the shop and spending all your money on 50kg of chicken, tuba and butter.
Carnivore Diet Food Pyramid
Who doesn't love a food pyramid? For those of you that don't know what a food pyramid is, at the base, the largest section are foods like beef and lamb, which you eat the most of. The next level up from that, you'll see fish and poultry, like salmon and chicken, which are also important but in slightly smaller amounts. The next tier includes other animal products such as eggs and organ meats, which are essential but consumed less often. At the top of the pyramid is dairy, like cheese and butter, which should be eaten in the smallest quantities.
This carnivore diet food pyramid is fit for anyone following a "standard variation" of the carnivore diet. We've mentioned before that there are variations of the carnivore diet; you've got the purists who won't even have seasonings, otherwise referred to as "hardcore carnivore", then there are the standard carnivores that fall in to the above pyramid and finally, a "keto carnivore" that eats mostly animal products, but some fruit and veg too, whilst maintaining a 0g (or as close to) diet.
Most people fit somewhere between a standard carnivore and a keto carnivore, allowing you to take advantage of carnivore diet supplements, too.
Carnivore diet 7-day meal plan
Below is an example of a carnivore diet plan you can follow with ease. Let this serve as a base, you can absolutely create your own carnivore diet meal plan and make changes as you see fit, enjoy!
Day 1
- Breakfast: Steak and eggs
- Lunch: Grilled salmon and chicken drumsticks
- Snack: Hard-boiled eggs
- Dinner: Ground lamb patties
Day 2
- Breakfast: Pork chops and eggs
- Lunch: Baked trout with turkey slices
- Snack: Beef jerky
- Dinner: Ribeye steak
Day 3
- Breakfast: Bacon and eggs
- Lunch: Roasted chicken thighs and smoked salmon
- Snack: Pork rinds
- Dinner: Beef roast
Day 4
- Breakfast: Ground beef and eggs scramble
- Lunch: Duck breast and shrimp
- Snack: Chicken liver pâté
- Dinner: Lamb chops
Day 5
- Breakfast: Venison steak and eggs
- Lunch: Cod fillets and roasted turkey breast
- Snack: A few slices of hard cheese
- Dinner: Pork belly
Day 6
- Breakfast: Bison burger patties and eggs
- Lunch: Sardines and grilled chicken wings
- Snack: Egg yolks whipped with butter (like a custard)
- Dinner: Veal steaks
Day 7
- Breakfast: Eggs and beef sausages
- Lunch: Smoked mackerel and roast quail
- Snack: Raw milk cheese
- Dinner: Brisket
It's a very straightforward diet, but it can also seem very bland at first. A strict carnivore might throw condiments like ketchup and mayonnaise out of the window but remember, it's not a religion and you can do what works best for your own health.
Having said that, there are also animal based flavourings and sauces you can use to add a bit more variety to your meals.
Condiments and flavourings on the carnivore diet
Here are some sauces and flavourings you can utilise to switch up your meals
Animal fats
Use rendered fats like beef tallow, duck fat, or lard to cook your meats or as a base for sauces. They add a rich flavor and can be seasoned with salt if desired.
Bone Broth
Simmer bones with a bit of salt to create a flavorful broth that can be used as a sauce or sipping liquid. It’s nutritious and adds a nice depth of flavor to dishes.
Butter
High-quality butter can be browned to create a nutty, rich sauce that’s excellent over steaks or eggs.
Cream
Heavy cream can be reduced and seasoned with salt to make a thick, rich sauce. It can also be whipped into a topping for desserts if you're including dairy.
Egg Yolks
Raw or lightly cooked egg yolks can be a luxurious sauce for steaks or vegetables. They are especially delicious when slightly salted and drizzled over hot food.
Marrow
Bone marrow can be scooped out and used as a rich, buttery spread or a base for making a simple sauce.
Getting your body adjusted to an all-meat diet
Before creating your carnivore diet meal plan, I would recommend reading our guide; "what is the carnivore diet" to learn more about the journey you're about to embark upon. It'll only serve you well to consume as much knowledge about the carnivore diet as you can.
Here are some simple pointers and recommendations so that you can take advantage of this diet and do so safely.
As ever; consult your doctor. Everyone is different and their bodies have different needs. Speak to your doctor before starting a carnivore diet meal plan so that your doctor is up to speed and able to work with you/monitor your bloods on this journey.
The first week is probably going to suck. Your body is making a transition to use fat for energy, instead of carbs. Your appetite will change, a lot. Give it time, though - it's plain sailing after that.
Risks of the carnivore diet
We discussed and touched base on lack of micronutrients on the carnivore diet in our guide, which again, I recommend you check out.
But here are some of the more crucial points:
No fiber
Fiber, a crucial component for digestive health, is absent in the carnivore diet as it's primarily found in plant-based foods such as fruits, vegetables, and whole grains. Fiber helps regulate bowel movements and maintain colon health. Without it, you might experience digestive issues like constipation or irregularity. To counter these effects while sticking to your diet, consider our Psyllium Plus Dietary Fiber Complex, which can help supplement your fiber intake and support a healthy digestive system.
Low vitamin C
Vitamin C is vital for immune function, skin health, and the repair of body tissues, and is mostly found in fruits and vegetables, such as oranges and broccoli. On a strict carnivore diet, your intake of Vitamin C may be significantly reduced, potentially weakening your immune system and slowing down the healing process. To ensure you’re getting enough Vitamin C, our Vitamin C Acerola Immune Complex provides a potent dose that supports immune health and tissue repair.
Loss of good bacteria
A diverse microbiome is essential for overall health, aiding in digestion, vitamin production, and immune function. However, the carnivore diet lacks prebiotic fibers found in plants that feed these beneficial gut bacteria. This can lead to a decrease in gut flora diversity. To help maintain a healthy and balanced gut microbiome, try our Probiotic Complex 20 Billion CFU, which introduces a variety of beneficial bacteria to support your digestive health.