7-Day Carnivore Diet Meal Plan [Free Download] (2024)

The carnivore diet – a very low carbohydrate, high protein diet is most notably promoted by Shawn Baker, a former American orthopedic doctor, as a method for improving health, losing body fat, and providing relief from many chronic diseases. The basic premise behind this way of eating is that high-carb diets are a cause of chronic disease. It sounds simplistic, but a carnivore diet meal plan can really help you achieve your goals.

The carnivore diet plan involves eating meat from ruminant animals, as well as poultry, fish, and seafood. In essence, you’re eating animal meats but little of anything else.

Here, we dive into what the carnivore diet is all about, what you can eat, and what you should avoid, along with providing the meal plan resources you need to succeed.

Table Of Contents

  1. What is the Carnivore Diet?
  2. Carnivore Vs. Keto Diet
  3. Health Benefits of The Carnivore Diet
  4. Side Effects of the Carnivore Diet
  5. Carnivore Diet Food List
  6. Grass Fed vs. Grain Fed
  7. Why Having a Meal Plan Helps
  8. 7-Day Free Carnivore Meal Plan
  9. 28-Day Carnivore Diet Meal Plan
  10. Meat Delivery Services
  11. FAQs
  12. Bottom Line
  13. References

What is the Carnivore Diet?

7-Day Carnivore Diet Meal Plan [Free Download] (1)

The Carnivore Diet is an elimination diet consisting entirely of meat and animal foods, excluding all plant foods. This includes meat, fish, eggs, and other animal products, excluding fruits, vegetables, grains, legumes, nuts, and seeds.

There are a lot of questions about the carnivore diet, including whether or not it’s healthy, if it can help you lose weight, and what the other benefits of such a strict elimination diet could be.

Carnivore Vs. Keto Diet

While the keto & carnivore diet lifestyles might seem similar at first glance, they’re actually nothing alike. The fact that they’re both high in protein and fats, but that’s about all they have in common.

Low-carb diets include lots of the same foods that people on carnivore diets enjoy — like ribeye steak, NY Strip steak, Filet Mignon, and heaps of smoked shredded chicken; people on the keto diet eat meat, but so much more. This can include various low-carb vegetables, fruits, eggs, cheese, and processed foods that are designed to be keto-friendly. There’s little room for processed foods with carnivore diets.

Although it’s more challenging, you don’t need to consume animal-based foods at all on the keto diet. You can be following a vegan diet and still be keto — something that’s impossible with a strict carnivore diet.

Finally, while ketosis might be an effect of eating carnivore, it’s really not the goal of carnivore dieters. Instead, the focus is usually on losing weight, but there can be other benefits as well.

Health Benefits of The Carnivore Diet

Claimed health benefits of the Carnivore Diet include blood sugar regulation, improvement of gastrointestinal function, reduced inflammation, improved mood, and achievement of optimal health.

Some report improvements in body composition, including weight loss and an increase in muscle mass when following a Carnivore Diet meal plan.

Since the diet promotes eating essentially zero carbs, this eliminates sweets, processed desserts, and other low-nutrient, highly caloric foods from the Carnivore Diet. As part of a healthy, balanced diet, these foods should be limited, and doing so will result in benefits to one’s health.

However, no research has proven the effects of the Carnivore Diet.

Side Effects of the Carnivore Diet

Not everyone agrees that the carnivore lifestyle is a healthy diet. In fact, many health experts say the exact opposite of the carnivorous diet. Experts suggest that when you only eat animal foods, primarily meat, you’re setting yourself up for some nutritional challenges.

What many carnivores consider to be problematic foods — speaking mainly of plant-based foods, are considered dietary staples of healthy adults. The concern is mainly about nutritional deficiencies when you’re not eating any fruits, vegetables, or grains, including vitamin C, for example. Supplementation is essential.

Another concern is the amount of saturated fat that’s present in the carnivore diet. Beef fat doesn’t have a reputation for being healthy as it is, but coupled with the fact that there’s zero fiber to offer a counterbalance, it concerns many healthcare professionals. At the very least, they might suggest that you swap out the ground beef patties or dark-meat chicken thighs for leaner, less fatty cuts of meat.

Carnivore Diet Food List

Foods to Eat

Only meat, including organ meats, eggs, fish, and some dairy, is included in the Carnivore Diet. It is recommended to choose grass-fed meat whenever possible.

Dairy products may be included for some people if tolerated. It is suggested to limit dairy choices to those which are low in lactose, a sugar found in milk and other dairy products.

Foods to eat on the Carnivore Diet meal plan include grass-fed beef and ground beef, organ meat like beef liver, pork, chicken, lamb, turkey, salmon, sardines, tuna, white fish, other fatty fish varieties, duck fat, eggs, bone broth, bone marrow, ghee, and low-lactose dairy products such as hard cheeses (no cottage cheese dinner on the carnivore diet — too much lactose).

Spices as seasonings are used depending on personal preference and tolerance. Also, in most cases, animal fats are used instead of vegetable oils.

These foods are all high in protein and healthy fats while being low in carbohydrates, making the Carnivore Diet similar to the Ketogenic Diet.


  • Grass Fed Beef
  • Pork
  • Organ Meats
  • Chicken
  • Eggs
  • Turkey
  • Lamb
  • Salmon
  • Sardines
  • White Fish
  • Bone Broth
  • Bone Marrow


  • Low Lactose Dairy
  • Hard Cheeses
  • Ghee

Foods to Avoid

Most people either fully eliminate plant foods or greatly reduce them on the Carnivore Diet. The diet excludes many food groups, such as fruits, vegetables, grains, legumes, nuts, seeds, and some dairy products. Whether or not you choose to include full-fat dairy is a matter of personal preference and how strict you plan on being with the diet.

Foods high in carbohydrates are severely limited or avoided. Coffee, tea, and alcohol can be consumed in moderation, but many choose to avoid them.

Lastly, make an attempt to eat grass-fed meat over processed meats wherever possible.


  • Fruit Juices
  • All Fruit


  • All Vegetables


  • Coffee
  • Tea
  • Alcohol


  • Some Fatty Dairy Products


  • Nuts & Seeds
  • All Legumes


  • All Grains

Grass Fed vs. Grain Fed

7-Day Carnivore Diet Meal Plan [Free Download] (2)

The way animals are fed can have a big impact on the quality and nutrient density of their meat. Within the United States, most cattle are fed a grain-based diet consisting of corn, soy, grain, and other cereals.

Some farmers, however, are utilizing a grass-fed diet for their cows, which means the animals consume only grass and forages.

While both grass-fed and grain-fed meat contain high amounts of nutrients, there are some differences. Both types of beef contain B vitamins, iron, selenium, zinc, and protein.

Generally, grass-fed meat contains a higher concentration of beta-carotene, vitamin A, vitamin E, and fatty acids such as omega-3 and conjugated linoleic acid (CLA).

Even though grass-fed beef contains higher amounts of certain nutrients, there is currently no significant evidence that it is healthier than grain-fed beef overall. The effects on health will most likely be comparable between the two types.

Why Having a Meal Plan Helps

Following the carnivore diet seems so simple that the idea of following a meal plan might even seem a little silly. After all, you’re eating all or mostly meat — how creative can you possibly get with your meals?

However, after a few days, you’ll likely really appreciate having a few new carnivore diet meal ideas. There are only so many times you can eat ground beef or chicken thighs the same way before you start to go a little bonkers.

If you have goals for embarking on an all-meat diet like if you want to reduce body fat or even gain body weight, you still need to pay careful attention to how you’re fueling and nourishing your body. It’s important to eat food that supports your journey, and that includes keeping your protein intake up but also incorporating more healthy fats and also a variety of meats instead of eating the same thing all the time.

We’ve created two carnivore diet meal plans to help — a seven-day plan and the other is a twenty-eight-day plan.

7-Day Free Carnivore Meal Plan

7-Day Carnivore Diet Meal Plan [Free Download] (3)

When following a Carnivore Diet meal plan, the choice is up to the consumer on whether or not to eat grass-fed meat. In general, consider purchasing grass-fed when available and if your budget allows. If this isn’t possible, eating meat which is from grain-fed animals is perfectly fine.

7-Day Carnivore Diet Meal Plan [Free Download] (4)
7-Day Carnivore Diet Meal Plan [Free Download] (5)
7-Day Carnivore Diet Meal Plan [Free Download] (6)
7-Day Carnivore Diet Meal Plan [Free Download] (7)
7-Day Carnivore Diet Meal Plan [Free Download] (8)
7-Day Carnivore Diet Meal Plan [Free Download] (9)

28-Day Carnivore Diet Meal Plan

7-Day Carnivore Diet Meal Plan [Free Download] (10)

The Carnivore Diet meal plan is a 4-week, 28-day meal plan including breakfast, lunch, dinner, and snacks created by our Registered Dietician, Trista Best. We’ve included macronutrients breakdown, recipes, and grocery lists for each week of meals. 4 Weeks of Carnivore Diet Meal Plans with daily breakfast, lunch, dinner, and a snack Month view of…

Buy Now!


Meat Delivery Services

7-Day Carnivore Diet Meal Plan [Free Download] (12)

Meat delivery service offers a wide variety of fresh, grass-fed cuts of meat you may not otherwise find in local grocery stores. You may choose from different meat and organ meats which are then delivered directly to your home.

When it comes to purchasing high-quality meat in stores, the cost can be a deterrent. Online meat purchasing can help you save money by cutting out the middleman and buying directly from the supplier. This can be especially beneficial and provide convenience when following a Carnivore Diet meal plan.

Best Meat Delivery Options

Whether you’re looking for a reputable place to purchase organ meats or bone broth or simply want to know if the meats and other animal foods you eat are of the highest-quality, meat delivery services outshine the average grocery store pretty much every time. These are some of the best services we’ve found, combining quality, selection, and affordability.

  • Snake River Farms
  • Crowd Cow
  • Butcher Box
  • Moink
  • Farm Foods


What can I eat on a Carnivore Diet?

A Carnivore Diet meal plan includes only animal products such as meat, poultry, fish, and eggs. Dairy products may be included for some people if tolerated.

What can I eat for breakfast on a Carnivore Diet?

Carnivore Diet breakfasts can consist of a variety of meats including sausage patties and bacon, along with eggs cooked in a variety of different ways.

What snacks can I eat on a Carnivore Diet?

Approved snacks on the Carnivore Diet include pork rinds, hard boiled eggs, beef sticks, meat jerky, bone broth, and hard cheeses.

Do you lose weight on the Carnivore Diet?

Since the Carnivore Diet promotes eating essentially zero carbs, some report improvements in body composition, including fat loss. The carnivore diet eliminates sweets and other low nutrient, highly caloric foods, which may result in weight loss for some.

Bottom Line

7-Day Carnivore Diet Meal Plan [Free Download] (13)

The Carnivore Diet is a very low-carb, elimination diet consisting entirely of meat and animal foods. Its main emphasis is on improving health, losing body fat, and providing relief from many chronic diseases.

There has been an array of claimed health benefits of the Carnivore Diet, including improvements to blood sugar and gastrointestinal function, reduced inflammation, and overall achievement of optimal health. Some also report reduced body fat and increased muscle mass.

Although there have been many positive claims about the effects of this diet, there is currently no research backing these claims. It is important to note that the Carnivore Diet may not be suitable for all populations, and individuals are advised to consult with a medical professional before implementing a Carnivore meal plan.


7-Day Carnivore Diet Meal Plan [Free Download] (14)



7-Day Carnivore Diet Meal Plan [Free Download] (2024)


What does a carnivore meal plan look like? ›

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese.

What is the carnivore diet formula? ›

A Carnivore diet is high in fat, high in protein, and very low in carbs. In other words, Carnivore macros align with high-protein Keto macros. The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs.

What is the simplest carnivore diet? ›

Eat one meal per day: The OMAD Carnivore diet is quite simple; you eat all your calories in one large meal a day, at any time of the day. Consume animal-based foods: The main focus is meat, fish, poultry, and animal fats.

What cheese can I eat on carnivore diet? ›

The Best Cheese for Carnivore Diet List: Cottage Cheese, Goat Cheese, Cream Cheese, and More. Cheese, with its vast variety, can be a great way to add flavor and nutrition to your carnivore diet.

How long does it take to start feeling good on the carnivore diet? ›

Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.

How many eggs a day on carnivore diet? ›

You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan. This range generally offers a good balance of nutrients without overconsumption.

How do you eat burgers on the carnivore diet? ›

We recommend stacking the beef patty with the cheese facing up, top with bacon, fried egg, and the beef patty with the cheese facing down. Equally, serve one patty as an open burger and stack with you toppings of choice. Enjoy!

Can I drink coffee on carnivore diet? ›

It's important to note that while coffee can be enjoyed on a carnivore diet, it should not replace the primary source of macro- and micronutrients—meat and other animal products.

What is the most famous carnivore diet? ›

It became known as the meat and hot water diet, or Salisbury diet. In 2018, the carnivore diet was promoted on social media by former orthopaedic surgeon Shawn Baker, who wrote the book The Carnivore Diet. Jordan Peterson and his daughter Mikhaila Peterson were also vocal adherents of this diet.

Why I quit carnivore diet? ›

Not only does the carnivore diet lack science-backed benefits, butGreene says it could also pose a huge risk to your overall health if you choose to follow it. “Those following the carnivore diet are more at risk for vitamin and mineral deficiencies due to the lack of variety in the diet,” Greene says.

What is a Tier 1 carnivore diet? ›

A Tier 1 carnivore-ish diet emphasizes animal food consumption as the majority of the diet, but it allows some room for the least toxic plant foods, including non-sweet fruits, squash, avocados, cucumbers (without skin or seeds), olives, and seasonal berries.

How do you lose the most weight on a carnivore diet? ›

How to Lose Weight on the Carnivore Diet: Additional Tips to Help You Shed Some Fat Fast
  1. Get a solid 8 hours of sleep each night. ...
  2. Increase your protein intake slightly if you're not seeing results. ...
  3. Add some intermittent fasting into your routine. ...
  4. Start incorporating more physical activity into your life.
Jan 12, 2023

How can I make my carnivore diet easier? ›

13 Savvy Tips for the Carnivore Diet on a Budget
  1. Buy cheaper cuts of meat. ...
  2. Buy lower grades of meat. ...
  3. Ground beef is your best friend. ...
  4. Opt for grain fed versus grass fed. ...
  5. Mix in cheaper options such as eggs, sardines, and beef organ meats such as beef liver. ...
  6. Buy meat on sale. ...
  7. Go direct to the source.
Jun 9, 2021

What do carnivores eat for breakfast? ›

Nutritionally dense, a carnivore diet breakfast packs a powerful punch of essential nutrients. Animal-based foods, such as eggs, bacon, sausage, and steak, offer a treasure trove of high-quality proteins, vital amino acids, and essential fats.

How much weight can you lose on carnivore diet in 1 week? ›

Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic. If you want to lose 0.5% of your body weight weekly, multiply your starting weight by 0.005 to determine your weekly weight loss goal.

Is it normal to poop once a week on the carnivore diet? ›

Glycogen breakdown

Eating a low carbohydrate diet, such as the carnivore diet, requires the body to break down glycogen stored in the muscles and liver. Glycogen attaches to water, which the body then expels through the urine. This could lead to dehydration and a lack of water for forming stools.

What happens to your body when you start the carnivore diet? ›

Health impacts from eating only meat

As one might expect, carnivores face a whole host of nutrient deficiencies from cutting out all other food groups. Two of the biggest issues are a lack of fibre and carbohydrates, Virjee explained, which can lead to constipation, a common side effect of the diet.

Can you cheat once a week on carnivore diet? ›

you can still have a little cheat every now and again. and stay on track with your carnivore lifestyle. No excuses!


Top Articles
Latest Posts
Article information

Author: Kerri Lueilwitz

Last Updated:

Views: 6390

Rating: 4.7 / 5 (67 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Kerri Lueilwitz

Birthday: 1992-10-31

Address: Suite 878 3699 Chantelle Roads, Colebury, NC 68599

Phone: +6111989609516

Job: Chief Farming Manager

Hobby: Mycology, Stone skipping, Dowsing, Whittling, Taxidermy, Sand art, Roller skating

Introduction: My name is Kerri Lueilwitz, I am a courageous, gentle, quaint, thankful, outstanding, brave, vast person who loves writing and wants to share my knowledge and understanding with you.