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

What is the Carnivore Diet?

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.

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.

Grass Fed vs. Grain Fed

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

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.

28-Day Carnivore Diet Meal Plan

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…

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Meat Delivery Services

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

FAQs

Bottom Line

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.

References

https://revero.health/carnivore-diet/

https://www.healthline.com/nutrition/carnivore-diet#benefits