As the calendar turns to January, a unique opportunity arises for those seeking a transformative approach to their health and wellness: World Carnivore Month. This global event marks an ideal time to embark on a dietary journey that prioritizes animal-based foods, and what better way to start this journey than with the carnivore diet? Known for its simplicity and powerful health benefits, the carnivore diet is increasingly embraced by those looking to optimize their health.

 

What Is the Carnivore Diet?

The carnivore diet, also referred to as Carnivore or the carnivorous way of eating, consists of eating only animals and avoiding all plants and grains. Unlike ketogenic and other low-carb diets, the carnivore diet is a true zero-carb or nearly zero-carb way of eating that focuses primarily on animal proteins and fats. Different variations of the carnivore diet are defined by differing restrictions and inclusions of certain foods.

 

The Benefits of a Carnivore Diet

 

 

In our clinical practice, the carnivore diet has numerous benefits ranging from gut healing to autoimmunity support. For starters, it’s an ultimate elimination diet, stripping away common allergens, glyphosate exposure, anti-nutrients, and other problematic compounds found in plant-based foods. This makes it easier to identify food sensitivities and discover any potential root causes of chronic illness or foods exacerbating your symptoms. Many carnivores report improved energy levels, mental clarity, and weight loss. Additionally, the diet’s high protein and fat content can be satisfying, reducing cravings and helping with appetite control.

 

Why Start With the Most Restricted Version

 

 

Beginning with the most restricted version of the carnivore diet, typically limited to beef, salt, and water, acts as a powerful reset for your system. It’s a form of dietary minimalism that eliminates variables, making it easier to pinpoint what works best for your body. This period is temporary, serving as a diagnostic tool to understand your body’s true nutritional needs and sensitivities. We recommend starting with the most restrictive version possible so you have better control over the re-introduction process. Our goal with our clients is that we want them to be able to eat whatever foods they like long-term but want to eat meat-heavy due to all of the health benefits. The goal is never to stick to a strict carnivore diet forever but to utilize this tool to help you create the health freedom needed to live nearly symptom-free and live your life to the fullest.

 

Carnivore Diet Meal Plans

Each of the following meal plans offers a unique take on the carnivore diet, providing a variety of options to suit different preferences and health goals. There are many variations of the carnivore diet, so it’s best to make this decision based on your specific needs while prioritizing how to make the diet sustainable. If you’re struggling with chronic illness and autoimmune issues, it’s ideal to start with Beef-Only or the Lion Diet variations of the carnivore diet. For those embarking on this journey for weight loss, you can probably get away with a less restrictive version. Remember, these plans are guidelines and can be adjusted to fit individual needs and tastes. Have fun and play around with this to find the right carnivore diet meal plan for you.

 

Since most people tend to gravitate towards two meals a day because the diet is so satiating, that’s how these meal plans are structured. At this stage, it’s important to find what works best for you – whether that’s one meal a day (OMAD) or three meals a day. We can fine-tune this later on. 

 

Pro-Tip: We generally don’t recommend OMAD because it runs a higher risk of undereating. However, if OMAD makes this diet sustainable for you, prioritize that and we can always find ways to make the diet more optimal for you down the road.

 

Beef-Only Carnivore Diet

 

 

• Day 1:
  • Lunch: Slow-roasted beef brisket 
  • Dinner: Grilled ribeye steak
• Day 2:
  • Lunch: 60/40 ground beef patties 
  • Dinner: Beef shank osso buco
• Day 3:
  • Lunch: Smoked beef ribs
  • Dinner: Beef chuck roast
• Day 4:
  • Lunch: Beef sirloin steak and pan-seared beef fat trimmings
  • Dinner: Beef cheek barbacoa
• Day 5:
  • Lunch: Beef tri-tip roast
  • Dinner: Bone-in ribeye steak
• Day 6:
  • Lunch: Beef short ribs
  • Dinner: T-bone steak
• Day 7:
  • Lunch: Prime rib
  • Dinner: Ground beef bowl with tallow

 

Beef-Only Carnivore Diet Macros

 

 

We generally recommend around 70% fat and 30% protein as a good starting point for macros. Make sure to take this into consideration when planning your beef-only carnivore diet. For instance, if you have brisket at a restaurant and they trim the fat off, you’ll need to compensate with more fat in your diet. Beef-only fat sources would include tallow, beef trimmings, suet, and bone marrow. You can learn more in-depth about our carnivore diet macro recommendations here.

 

Lion Diet Meal Plan

 

 

• Day 1:
  • Lunch: Grilled lamb chops
  • Dinner: Slow-roasted elk and bone marrow
• Day 2:
  • Lunch: Bison ribeye cooked with tallow
  • Dinner: 60/40 ground beef patties 
• Day 3:
  • Lunch: Lamb ribs
  • Dinner: Slow-cooked beef short ribs
• Day 4:
  • Lunch: Lamb stew meat and broth
  • Dinner: Beef shank osso buco 
• Day 5:
  • Lunch: Beef chuck roast
  • Dinner: Lamb leg roast
• Day 6:
  • Lunch: Bison tenderloin and lamb suet
  • Dinner: Grilled lamb with tallow
• Day 7:
  • Lunch: Elk rib roast
  • Dinner: Lamb shank

 

Lion Diet Macros

If you’re sourcing grass-finished ruminants, be aware that these are naturally less fatty. Grain-finished ruminants will contain more fat. Depending on your situation, you may need to source high-quality, grass-finished options but many people heal with grain-finished meats. Just make sure to account for the higher fat macros needed for the carnivore diet. Other ruminant fat sources include lamb fat, lamb suet, bison fat, bison suet, and all the beef fat sources listed above.

 

Meat-Only Carnivore Diet

 

 

• Day 1:
  • Lunch: Pork chops
  • Dinner: Beef ribeye
• Day 2:
  • Lunch: Chicken wings fried in tallow
  • Dinner: Grilled lamb chops
• Day 3:
  • Lunch: Grilled salmon and shrimp
  • Dinner: Bison short ribs with bone marrow
• Day 4:
  • Lunch: Air-fried chicken thighs and drumsticks
  • Dinner: 60/40 ground beef patties 
• Day 5:
  • Lunch: Beef NY strip
  • Dinner: Slow-cooked pork ribs
• Day 6:
  • Lunch: 60/40 ground beef patties with salmon roe
  • Dinner: Roasted duck
• Day 7:
  • Lunch: Grilled lamb with tallow
  • Dinner: Pork tenderloin cooked with tallow

 

Meat-Only Carnivore Diet Macros

With the meat-only carnivore diet, there are even more fat options to choose from. Think duck fat and lard in addition to the previous fat recommendations. Aim to eat a rainbow of meats is the best way to create your meat-only carnivore diet meal plan.

 

Nose-to-Tail Carnivore Diet

 

 

• Day 1:
  • Lunch: Chicken liver carnivore pancakes and butter
  • Dinner: 60/40 ground beef patties 
• Day 2:
  • Lunch: Beef NY strip and bone marrow
  • Dinner: 60/40 ground beef patties with salmon roe
• Day 3:
  • Lunch: Pork chops cooked with ghee
  • Dinner: Chicken wings fried in tallow
• Day 4:
  • Lunch: Carnivore pho with tendon, tripe, brisket, and bone broth
  • Dinner: Bison ribeye cooked with butter
• Day 5:
  • Lunch: 60/40 ground beef patties with ground heart
  • Dinner: Sashimi variety with fish roe
• Day 6:
  • Lunch: Pork rinds, sour cream, and ground beef bowl
  • Dinner: Lamb chops with fried lamb belly pieces
• Day 7:
  • Lunch: 60/40 ground beef patties with butter
  • Dinner: Grilled salmon and butter

 

Chicken Liver Carnivore Pancake Recipe

Ingredients

• 3 oz raw chicken livers
• 4 eggs
• 3 tablespoons ghee
• Salt to taste
• Butter for serving

 

Directions

1. Blend the raw liver, eggs, room temperature ghee, and salt in a blender or food processor until smooth.
2. Heat stainless steel pan with medium heat and coat pan with additional ghee.
3. These pancakes cook fast at about 15-20 second per side. Flip the pancake once you see the batter bubble and the bottom has become solid.
4. Coat the pan with more ghee between every new batch of pancakes.
5. Top with your favorite butter and enjoy! 

 

Nose-to-Tail Carnivore Diet Macros and Considerations

 

While a nose-to-tail carnivore diet can be a great way to get nutrient-dense organ meats, it’s important to limit your liver and kidney consumption due to the risk of vitamin A toxicity. Many people heal and thrive without incorporating organs so only choose to if you enjoy eating them or if you’re trying to support a nutrient deficiency through diet. Just be mindful not to overdo it so you can avoid the risks.

 

Zero-Carb Carnivore Diet

 

 

• Day 1:
  • Lunch: Salmon with butter
  • Dinner: Beef ribeye steak with ghee
• Day 2:
  • Lunch: Scrambled eggs with bacon
  • Dinner: 60/40 ground beef burgers with cheese and butter
• Day 3:
  • Lunch: Pork chops cooked with ghee
  • Dinner: Lamb chops grilled with tallow
• Day 4:
  • Lunch: Fried eggs with pork sausage
  • Dinner: Beef NY strip with bone marrow
• Day 5:
  • Lunch: Lox and cream cheese
  • Dinner: Carnivore pasta with shrimp, pork belly, and alfredo sauce
• Day 6:
  • Lunch: Cheesy egg muffin bites
  • Dinner: 60/40 ground beef burgers with butter
• Day 7:
  • Lunch: Chicken liver carnivore pancakes with butter
  • Dinner: Sashimi variety with fish roe

 

Carnivore Pasta With Alfredo Sauce Recipe

Recipe inspo by the Ketogenic Woman

 

Ingredients

• 3 eggs
• 4 tbsp cream cheese
• 3 tbsp Carnivore Flour (alternative: ground pork rinds) 
• ½ cup + 1 tbsp dry parmesan
• ½ cup heavy cream
• Salt to taste
• Meat options: shrimp, pork belly, chicken, steak, and/or lobster

 

Directions

1. Preheat your oven to 350 degrees.
2. Combine the eggs, Carnivore Flour, cream cheese, and 1 tbsp dry parmesan in a blender or food processor and blend until smooth.
3. Place a silicone mat on a large baking sheet and pour the mixture towards the center. Use a spatula to spread it thin and evenly across the silicone mat.
4. Bake for 8-10 minutes until the edges begin to brown then allow to cook for 15 minutes.
5. Roll the pasta sheet up from the silicone mat and use a sharp knife to cut the roll into your preferred pasta thickness then set aside.
6. In a stainless steel saucepan, combine the heavy cream and remaining parmesan over medium-low heat until fully combined. Salt to taste.
7. Prepare whatever meat of your choice – pan-seared, grilled, or air-fried are all great options.
8. Toss your carnivore pasta with the alfredo sauce and serve with your meat of choice. Enjoy! 

 

Zero-Carb Carnivore Diet Macros

With the addition of dairy and eggs, it’s a lot easier to hit your fat macros. Dairy and eggs are also in many carnivore recipes for some of your SAD favorites such as pizza, pasta, and nachos. This type of carnivore diet meal plan allows you to be a lot more creative with your meals. Be mindful that some individuals may be triggered by these kinds of carnivore foods but many find them helpful for the transition and finding variety in the diet. Individuals looking for optimal chronic illness support often have to omit eggs and dairy so this wouldn’t be the ideal carnivore diet meal plan to start with.

 

Closing Thoughts On Carnivore Diet Meals Plans

The carnivore diet offers a diverse and potentially transformative approach to health, with various adaptations to suit individual needs and preferences. From the beef-only regimen to the inclusive zero-carb plan, each variation provides a unique way to experience the benefits of an all-animal diet. As you embark on this journey, remember to listen to your body, and adjust as needed, and you can always reach out to our team for nuanced guidance. Here’s to a healthier, revitalized you in 2024!

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to educating our community about the incredible benefits of the carnivore diet. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.

Start your root-cause healing journey today and contact us any time with any questions or concerns.

 

DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are nutritional therapy practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.