What to eat in a day on a carnivore diet? A complete meal plan

According to research published in the journal Current Developments in Nutrition, a survey of carnivore diet followers reported improved overall health and well-being. This guide provides a comprehensive daily meal plan, detailing exactly what foods to consume to follow a carnivore diet effectively and safely.

Quick Summary

This guide offers a structured daily meal plan for the carnivore diet, featuring breakfast, lunch, and dinner options using only animal-based products for sustained energy and health.

Key Points

• Eat Only Animal Products: The carnivore diet is strictly limited to meat, poultry, fish, eggs, and certain low-lactose dairy products.

• Focus on Fat and Protein: Prioritize fatty cuts of meat to provide sufficient energy, as carbohydrates are completely eliminated.

• Stay Hydrated with Broth: Drink plenty of water and bone broth to manage electrolyte balance and stay hydrated, especially during the adaptation phase.

• Avoid All Plant-Based Foods: Exclude all vegetables, fruits, grains, sugars, and processed foods that contain non-animal ingredients.

• Consult a Professional: Due to its restrictive nature, it is essential to speak with a healthcare provider before starting the carnivore diet to ensure it aligns with your health needs.

The Basics of Carnivore: What's on the Menu?

The carnivore diet is a highly restrictive eating plan that centers exclusively on animal products. It eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. This approach is essentially a zero-carbohydrate diet, forcing the body to rely on fat and protein for energy. The core principle is to simplify nutrition by consuming only nutrient-dense foods from animal sources.

Approved foods generally fall into a few key categories:

• Meat: All types of meat are included, with fattier cuts often preferred for energy. Examples include beef, pork, lamb, and venison.
• Poultry: Chicken, turkey, and duck are acceptable, especially thighs and other fatty parts.
• Fish and Seafood: Salmon, sardines, mackerel, and shellfish are excellent sources of fat and omega-3 fatty acids.
• Eggs: A staple of the diet, eggs are a versatile source of protein and fat.
• Animal Fats: Tallow, lard, and butter are used for cooking and adding flavor.
• Limited Dairy: Some followers, especially on a more relaxed version, include hard cheeses and heavy cream, though strict versions eliminate dairy due to potential sensitivities from lactose.
• Bone Broth: Provides electrolytes and is often consumed for hydration.

A Sample Day: What to Eat in a Day on a Carnivore Diet

Here is a practical example of a day's worth of meals on the carnivore diet, tailored for beginners focusing on readily available options.

Breakfast: Fueling the Day

Kickstart your morning with a high-fat, high-protein meal to provide lasting energy and satiety.

• Option 1: Scrambled Eggs with Bacon. Scramble 4-6 pasture-raised eggs in a pan with a generous amount of beef tallow or butter. Serve with 4-6 strips of crispy bacon. Season with salt to taste.
• Option 2: Steak and Eggs. Pan-sear a small ribeye steak, seasoned with salt. Cook a couple of fried eggs in the rendered fat from the steak for maximum flavor.

Lunch: A Hearty Midday Meal

Your midday meal should be substantial to avoid energy crashes. Leftovers from dinner make for a convenient choice.

• Option 1: Ground Beef Patties. Form ground beef (80/20 fat ratio is ideal) into thick patties. Pan-fry or grill and season with salt. Serve plain or with a slice of cheese for a more relaxed carnivore approach.
• Option 2: Grilled Salmon. Grill or pan-sear a wild-caught salmon fillet. The natural fats in the salmon make it a satisfying and delicious option.

Dinner: A Satisfying Finish

For dinner, consider a larger, fattier cut of meat that is easy to prepare in a slow cooker or oven.

• Option 1: Slow-Cooked Chuck Roast. Cook a large chuck roast in a slow cooker with just salt and bone broth until it is tender and falls apart. This can be prepped in bulk for multiple meals.
• Option 2: Pan-Seared Pork Chops. Use bone-in, fatty pork chops. Sear them in a hot skillet with butter or lard until golden brown and cooked through.

Snacks and Hydration

Snacking is often unnecessary on a high-fat, high-protein diet due to sustained fullness, but if you need a little something, here are some ideas.

• Bone Broth: Sipping on bone broth throughout the day is an excellent way to stay hydrated and replenish electrolytes. You can make it yourself or buy quality store-bought versions.
• Pork Rinds: Ensure they are made from just pork and salt. They offer a satisfying crunch and are zero-carb.
• Small Cheese Cubes: For those on a more relaxed carnivore diet, small cubes of hard cheese can be a quick snack.

What to Avoid on a Carnivore Diet

Strict adherence to the carnivore diet means eliminating all plant-based foods. This includes, but is not limited to:

• Vegetables and fruits
• Grains, including rice, wheat, and corn
• Legumes, such as beans and lentils
• Sugar, honey, and artificial sweeteners
• Vegetable oils (e.g., canola, soybean)
• Processed foods with added ingredients

Strict vs. Relaxed Carnivore Diet: A Comparison

Aspect	Strict Carnivore (Lion Diet)	Relaxed Carnivore
Food Sources	Meat, salt, water only (typically red meat)	Meat, poultry, fish, eggs, limited low-lactose dairy, salt, water
Dairy	Excluded entirely to eliminate potential sensitivities	Often includes hard cheese, butter, and heavy cream
Seasoning	Limited to salt; no herbs or spices	Includes salt and potentially a few animal-friendly seasonings
Beverages	Water only	Water, bone broth, and possibly plain coffee or tea
Goal	Aims for the purest form of animal-based eating; often used for elimination and healing	Provides more variety and social flexibility while maintaining a low-carb, animal-based framework

Practical Tips for Success

If you are new to the carnivore diet, these tips can help you navigate the transition and sustain the lifestyle.

• Eat until satisfied. This is not a calorie-restriction diet. Focus on consuming enough food to feel full and energized, especially in the beginning as your body adapts to using fat for fuel.
• Prioritize fatty cuts. Choose fatty meats like ribeye, ground beef with higher fat content, and pork belly. This ensures you get enough energy and helps with satiety.
• Electrolyte management. As your body eliminates carbohydrates, you may lose electrolytes. Ensure adequate salt intake, and consider bone broth for potassium and other minerals. Some people supplement with magnesium.
• Listen to your body. Pay close attention to your energy levels, digestion, and any side effects. The initial phase, sometimes called "carnivore flu," can involve fatigue or digestive changes, which typically resolve as your body adapts.
• Source quality meat. Wherever possible, opt for high-quality, pasture-raised, or grass-fed meats. Bulk buying from local markets can be a cost-effective strategy.

Conclusion: Is the Carnivore Diet Right for You?

The carnivore diet presents a simple, whole-food approach to eating that has helped some individuals achieve weight loss and improvements in certain health markers. However, its extreme restrictiveness and lack of long-term research are significant drawbacks. It eliminates beneficial nutrients found in plants, like fiber, and concerns remain regarding the high intake of saturated fat and cholesterol. While some studies suggest the saturated fat link to heart disease may be weaker than previously thought, the long-term effects of eating a meat-only diet are not well understood. Before embarking on this or any highly restrictive diet, it is crucial to consult a healthcare provider or a registered dietitian. For more information on the benefits and risks of the carnivore diet, refer to Healthline's take on the Carnivore Diet.

Frequently Asked Questions

Can I drink coffee on the carnivore diet?

Strict carnivore dieters typically avoid coffee and other plant-based beverages. A more relaxed version may permit black coffee, but it is often recommended to eliminate it during an initial phase to identify any potential negative reactions.

What about supplements on the carnivore diet?

Many followers argue that a well-rounded diet of nose-to-tail animal parts (including organ meats) provides all necessary nutrients. However, long-term followers may still need to consider supplements like magnesium or Vitamin C, as a plant-free diet lacks fiber and certain micronutrients.

Is dairy allowed on the carnivore diet?

For some, dairy is a non-starter due to lactose or casein sensitivities. Strict followers avoid it. A more relaxed version might include butter, heavy cream, and hard cheeses, which are low in lactose.

What if I get constipated?

The absence of fiber often leads to changes in bowel movements. Ensure you are consuming enough animal fat and staying well-hydrated. For most, this issue resolves as their body adapts. If it persists, it's best to consult a doctor.

How much should I eat in a day?

You should eat until you are comfortably full and satisfied. The high fat and protein content typically means you will eat less frequently. There is no need to count calories; simply follow your body's natural hunger and satiety signals.

Will the carnivore diet increase my cholesterol?

The diet is high in saturated fat and cholesterol, which can increase LDL ('bad') cholesterol levels. While the relationship between saturated fat and heart disease is debated, it is a valid concern that requires monitoring with a healthcare professional.

Is the carnivore diet safe for long-term use?

The long-term effects of the carnivore diet have not been extensively studied. Some concerns include potential nutrient deficiencies, high intake of saturated fat, and lack of fiber. Regular medical supervision is recommended for anyone following the diet long-term.