The Carnivore Diet is rising in popularity and becoming mainstream. This way of eating is centered around a diet of all meat and no vegetables or fruits. It is extremely low-carb and because you are only eating one food group, it is very simple to implement. We are going to breakdown all the components and give you a Carnivore Diet Meal Plan to follow.
Table of Contents
The Science Behind a Carnivore Diet
The basis of the Carnivore Diet goes all the way back to our ancestors and their way of eating. It isbelieved that throughout evolution, our ancestors centered their diets around animal products and only ate plant foods during times of scarcity or starvation. Aka - meats were the preferred food source and what we centered our diet around.
There are 2 primary science theories backing the Carnivore Diet:
- Our Body Prefers Animal Foods - When we eat animal foods, we are eating foods that our bodies recognize and the biochemistry and metabolism of animals look much more similar to ours than those of plants. This means our bodies are able to digest and absorb nutrients from animal food much better than plant foods. In addition, animal foods contain many compounds that are known to be vital for optimal human health and performance that do not occur in plants. These compounds include cobalamin, vitamin B12, creatine, carnitine, choline, taurine, and carnosine.
- Plant Foods Do More Harm Than Good - The other theory, which is more controversial, is that plants (in the form of vegetables, fruits, grains, nuts, and seeds) contain defense mechanisms in the form of anti-nutrients, chemicals, and acids that make them harder to digest and can lead to damage in the body such as inflammation and oxidative stress. Compounds such as phytic acid, lectins, oxalates, goitrogens, phytoestrogens, phytates, and tannins are examples of these plant toxins that can cause inflammation and immune issues in humans. By eliminating all plants on a Carnivore Diet, you no longer ingest these potentially damaging compounds.
What Happens to Your Body on a Carnivore Diet
Ketosis
First and foremost, because you are only eating meat and animal-based fats on a Carnivore Diet, you are essentially eliminating all carbs from your diet. When you don't ingest carbs, your body will enter into a state of ketosis where stored fat is turned into ketones and then used as fuel throughout the body. Exhausting the body of carbs on a Carnivore Diet forces the body to run entirely on fat; which in turn burns stored fat more rapidly.
There are many benefits of being in ketosis. By using fat as fuel, the body is essentially burning off its storage of fat, which often leads to weight loss. In addition, those who reach and maintain ketosis typically experience better sleep, more energy, improved focus, clear skin, strength gain, reduced appetite, better digestion, and a balanced mood.
Elimination
When you follow a Carnivore Diet, you are eliminating all food categories that can be problematic for people. In addition, you are cutting out all added sugar, processed foods, artificial ingredients, and other chemical ingredients. By eliminating all of these foods, you are also removing any potential food allergies, intolerances or any other sensitivities that could create inflammation in the body and trigger disease symptoms.
The foods that you eat while implementing the Carnivore Diet are whole foods designed to restore your body’s nutrients and promote healing. The combination of ketosis and the carnivore way of eating can be extremely powerful in treating disease, reducing inflammation, and ultimately healing your body. As a result, the Carnivore Diet can create a foundation for you to begin your wellness and recovery journey.
What Foods Can You Eat on the Carnivore Diet
Food quality is a necessity when implementing the Carnivore Diet. If you continue to feed your body nutrient-void processed foods, inflammatory-provoking fats and protein, and foods full of toxins (pesticides, antibiotics, etc.), you will never fully heal your body.
As a result, center your Carnivore Diet around these two categories:
Healthy Fats
- Beef Tallow
- Lard
- Chicken or Duck Fat
- Butter
- Ghee
Healthy fats should come from the farm—not factories—and have no added ingredients. When available, always opt for organic and grass-fed versions to limit your exposure to GMO’s, pesticides, herbicides, and other toxins.
Quality Protein
- Beef (all cuts - steak, ground beef, chuck roast, beef ribs, etc.)
- Chicken (all cuts - breasts, thighs, wings, legs)
- Pork (all cuts - sugar-free bacon, ribs, tenderloin, chops, butt, etc.)
- Lamb (all cuts - shank, breast, chops, ribs, etc.)
- Seafood (all varieties - oysters, salmon, tuna, shrimp, sardines, etc.)
- Organs (liver, heart, etc.)
- Eggs
- Bone Broth
- Cow or Goat Dairy (milk, yogurt, cheese - only if well tolerated and your best option is grass-fed & raw)
Eating quality protein means sourcing and consuming grass-fed beef, pastured poultry & eggs, and wild-caught seafood. It is worth the extra effort to find and purchase quality protein. It is so vital for your health to eat the most nutrient dense, clean protein available with a healthier fat profile (aka more omega-3’s) and more Vitamin E, beta-carotene, Vitamin A, zinc, iron and potassium. Our favorite place to source quality meats is Butcher Box.
When it comes to seasoning, simple is best. Good old fashioned salt is the best option. Skip the standard table salt, and use mineral rich salts instead. We like pink Himalayan Salt, Redmond's Real Salt, and Celtic Sea Salt.
Make sure to also check our our full Carnivore Diet Food List.
Carnivore Diet Meal Plan
A meal plan on the Carnivore Diet is actually really simple. There are no specific macros to follow and you should just eat each meal until you are full. You also don't worry about counting calories, which is a plus!
A common guideline is to aim for 1 gram of protein for every pound you weigh, but experiment with what makes you feel best. We do recommend that you don't skimp on fats. Fat is actually the most essential macronutrient that the body needs. You need fat to live. It keeps you feeling full and satisfied, it keeps cravings away, and it is 100% necessary for you to get into ketosis.
Since you are not eating carbs or sugars, most people are satiated throughout the day and not very hungry between meals. So plan on having 3 meals per day.
DAY 1
- Breakfast: Bacon & eggs (pro tip: cook the eggs in the bacon lard)
- Lunch: Ground beef patties with salt
- Dinner: Roasted salmon filet with butter/ghee
DAY 2
- Breakfast: Eggs cooked in butter/ghee
- Lunch: Tuna and cottage cheese
- Dinner: Ribeye steak topped with butter/ghee
DAY 3
- Breakfast: Scrambled eggs with butter/ghee
- Lunch: Dark meat turkey burgers
- Dinner: Roast beef (slow cook a beef shank in beef bone broth)
DAY 4
- Breakfast: Omelet with raw cheddar cheese
- Lunch: Roasted skin-on chicken thighs
- Dinner: Skirt steak seared in tallow and topped with butter/ghee
DAY 5
- Breakfast: Eggs cooked in butter/ghee
- Lunch: Ground beef patties with salt
- Dinner: Pork ribs (oven roasted with lard and salt)
DAY 6
- Breakfast: Omelet with steak and raw cheese
- Lunch: Shrimp and scallops sautéed in butter/ghee
- Dinner: NY strip steak seared in tallow and topped with butter/ghee
DAY 7
- Breakfast: Bacon & eggs (pro tip: cook the eggs in the bacon lard)
- Lunch: Roasted skin-on chicken thighs
- Dinner: Lamp chops cooked in tallow
Carnivore Diet Meal Plan Tips and Tricks
When your body is transitioning its energy source from glucose to fat/ketones, you may feel like you have the flu. Symptoms can include headaches, nausea, fatigue, irritability, constipation, and soreness. Be patient! These symptoms will subside and feeling this way is a good sign that you’re getting into ketosis.
To combat these symptoms or to attempt to avoid them all together, here are our go-to tips:
- Stay Hydrated. Drink at least a half ounce of filtered water for each pound that you weigh. Make sure to sprinkle mineral salt into your water to balance your electrolytes. You can also drink bone broth or raw milk to keep you hydrated as well.
- Rest. Get plenty of sleep (aim for 7 to 9 hours each night) and don’t overdo it with physical activity or exercise.
- Up Your Fats. Increase your intake by adding an extra tablespoon of fat to your meal.
Don’t worry, this "flu" only lasts 3 to 5 days. Once you get through this transition phase, you begin to reap all the amazing benefits of being in ketosis.
Also, like anything new in your diet, check with your doctor before beginning this way of eating.
Frequently Asked Questions
How does the Carnivore Diet compare to keto?
The Carnivore Diet and Keto Diet both result in your body entering ketosis where your body is using ketones as fuel rather than glucose. Also, both diets eliminate grains, bread, wheat, legumes, starchy vegetables, and sugar. The main difference is that the Carnivore Diet takes it a step further and eliminates all plant foods including vegetables, fruits, nuts, and seeds so essentially all you are eating is animal meats and fats.
Is the Carnivore Diet easier or harder than standard keto?
It all comes down to the specific person and their preferences. Some people prefer to eat simple meals and love the Carnivore Diet because it is less complicated - you essentially just eat "Meat, Fat, Water, and Salt". Others prefer the variety that keto provides such as eating low-carb vegetables, spices, herbs, and sauces.
How soon do you see results on the Carnivore Diet?
It depends on the person but most people can get into ketosis within 3-7 days of eating carnivore and then begin to start seeing improvement in energy, mental clarity, and sleep after 10-14 days.
Who should try a Carnivore Diet?
Many people can benefit from a carnivore diet, including those who are looking to lose weight or get into ketosis quickly. Also, people suffering from Autoimmune Diseases can experience relief in their symptoms since the carnivore diet eliminates all foods that could trigger autoimmunity.
Other Low-Carb Resources
- High Protein Ketogenic Diet Explained
- Keto for Beginners: The Ultimate Guide
- The Importance of Food Quality
- Intermittent Fasting Explained
