The carnivore diet is an increasingly popular dietary approach that consists solely of consuming animal products. It eliminates plant-based foods, focusing on nutrient-dense meats, eggs, dairy products, and seafood. This article provides a comprehensive 30-day carnivore diet meal plan, complete with shopping lists, meal ideas, and tips for success. We have incorporated information from multiple sources to provide you with the most complete and accurate guide possible.
Table of Contents
- Introduction to the Carnivore Diet
- Benefits of the Carnivore Diet
- Carnivore Diet vs. Keto Diet
- Foods to Include on the Carnivore Diet
- Foods to Avoid on the Carnivore Diet
- Tips for Success on the Carnivore Diet
- Carnivore Diet Meal Ideas
- Getting Started: 30-Day Carnivore Diet Meal Plan
- 30-Day Meal Plan: Week-by-Week Breakdown
- Conclusion: The Bottom Line
Introduction to the Carnivore Diet
The carnivore diet is a unique approach to nutrition that focuses on consuming only animal products, saying goodbye to all plant-based foods. This way of eating is more than a fad diet – there is a growing body of scientific research supporting the evolutionary origins and current health benefits of a carnivorous lifestyle. By eliminating processed foods and plant foods, the carnivore diet aligns your modern diet with the foods that humans evolved to thrive on for nearly 2 million years.
Benefits of the Carnivore Diet
The carnivore diet has been claimed to offer numerous health benefits, including:
- Enhanced immune function
- Improved bone health
- Increased lean muscle mass and reduced body fat
- Reduced atherosclerosis
- Prevention and treatment of diabetes
- Anti-carcinogenic properties
These benefits are largely attributed to the nutrient density of animal products, particularly those derived from ruminant animals like cows, buffalo, and bison. Ruminants possess a unique digestive system that allows them to efficiently convert plant-based nutrients into energy stored in their muscles and organs, making them an ideal food source for humans.
Carnivore Diet vs. Keto Diet
Although the carnivore and keto diets may seem similar in their low-carb approaches, they are not the same thing. The keto diet is less restrictive, allowing for vegetables, plant-based fats, and a wider variety of protein sources. In contrast, the carnivore diet focuses solely on animal products, making it more restrictive but also more nutrient-dense.
Foods to Include on the Carnivore Diet
To get started on the carnivore diet, focus on incorporating the following foods into your meal plan:
Meat
- Fatty cuts of red ruminant meat like ribeye, NY strip steak, t-bone, lamb, bison, and goat
- Pork products such as bacon and pork belly
- Chicken and other poultry (limited in the initial weeks of the diet)
Animal Fat
- Marbled cuts of meat
- Butter and tallow
Eggs
- Whole eggs from pasture-raised chickens
Full-Fat Dairy and A2 Dairy
- Cheese, heavy cream, and milk (if tolerated)
Organ Meats
- Liver, kidneys, pancreas, brains, tongue, tripe, and bone marrow
Seafood
- Fatty fish like salmon, sardines, and mackerel
Bone Broth
- Rich in collagen and amino acids, supporting gut, joint, and skin health
Salt
- Essential for electrolyte balance and transitioning to the carnivore diet
Foods to Avoid on the Carnivore Diet
The following non-animal products should be eliminated on the carnivore diet:
- Fruits
- Vegetables
- Legumes
- Grains
- Sugars
- Nuts
- Seeds
Tips for Success on the Carnivore Diet
To ensure success on the carnivore diet, follow these tips:
- Commit to the diet for at least 30 days, and consider extending it to 60 or 90 days.
- Connect with a carnivore community for motivation, support, and advice.
- Remove temptations from your home by cleaning out your fridge, freezer, and pantry.
- Stock up on carnivore-friendly foods using the shopping lists provided in this guide.
- Be patient and consistent, as it takes time to build new habits and adjust to a new way of eating.
Carnivore Diet Meal Ideas
To help you get started on the carnivore diet, we’ve compiled a list of meal ideas for breakfast, lunch, and dinner. Mix and match these recipes to create a weeklong rotation of savory and satisfying dishes.
Breakfast
- Carnivore Diet Breakfast Sandwich
- Egg and Cheese Muffins
- Egg in a Beef Basket
- Carnivore Quiche
- Ribeye Steak and Eggs
Lunch
- Ground Beef and Liver Patties
- Rack of Pork Ribs
- Salmon with Crème Fraîche
- Cast Iron Seared Lamb Chops
- Carnivore Diet Steak and Eggs Breakfast Tacos
Dinner
- Ribeye Steak with Butter and Blue Cheese
- Carnivore Diet Salmon Burger with Cloud Buns
- Skirt Steak and Fried Liver
- Slow Cooker Pulled Pork
- Instant Pot Beef Stroganoff
Getting Started: 30-Day Carnivore Diet Meal Plan
The following 30-day carnivore diet meal plan is designed to provide you with all the tools you need to start your own carnivore journey. It offers a week-by-week breakdown of shopping lists and meal plans, ensuring you have a variety of nutritious and delicious meals to enjoy.
Week 1 Shopping List and Meal Plan
Shopping List
- Ribeye Steak – 3 lbs
- Ground Beef (73/27) – 3 lbs
- Pork Ribs – 1 rack (12 ribs)
- Beef Liver – 0.5 lbs
- Butter – 1 lb
- Cheddar Cheese – ⅓ lb
- Pork Rinds – 1 large bag
- Eggs – 18
- Salmon – 2 lbs
- Creamy Blue Cheese – ⅓ lb
Meal Plan
- Monday: Carnivore Diet Breakfast Sandwich / Ribeye Steak and Eggs
- Tuesday: Carnivore Diet Egg and Cheese Muffins / Ground Beef and Liver Patties with Creamy Blue Cheese
- Wednesday: Egg in a Beef Basket / Rack of Pork Ribs
- Thursday: Carnivore Quiche / Ribeye Steak
- Friday: Ribeye and Eggs / Salmon with Crème Fraîche
- Saturday: Carnivore Quiche leftovers / Ground Beef and Liver Patties with Cheddar Cheese
- Sunday: Carnivore Diet Waffles and Pork Rinds Fried Chicken / Carnivore Diet Salmon Burger with Cloud Buns
Week 2 Shopping List and Meal Plan
Shopping List
- Ribeye Steak – 2 lbs
- Prime Rib Roast – 3 lbs
- Ground Beef (73/27) – 3 lbs
- Beef Liver – ⅓ lb
- Duck Liver – 0.25 lbs
- Butter – 1 lb
- Eggs – 12
- Smoked Salmon – 0.3 lbs
- Creamy Blue Cheese – ⅓ lb
- Gouda Cheese – ⅓ lb
Meal Plan
- Monday: Carnivore Diet Egg and Cheese Muffins with Smoked Salmon / Cast Iron Seared Lamb Chops
- Tuesday: Scrambled Eggs with Pancetta and Blue Cheese / Ribeye Steak with Butter and Blue Cheese
- Wednesday: Carnivore Diet Steak and Eggs Breakfast Tacos / Carnivore Diet Salmon Burger with Cloud Buns
- Thursday: Creamy Cheesy Carnivore Eggs Scramble with Smoked Salmon / Ribeye Steak Drenched in Butter
- Friday: Carnivore Pancetta Quiche / Ground Beef & Organ Meats Patties (Liver and Kidney) with Cheese
- Saturday: Carnivore Diet Pancakes / Ground Beef & Organ Meats Patties (Liver and Kidney) with Cheese
- Sunday: Carnivore Diet Waffles and Bacon / Ribeye Drenched in Butter
Week 3 Shopping List and Meal Plan
Shopping List
- Ribeye Steak – 2 lbs
- Lamb Chops – 1 lb
- Bacon – ½ lb
- Salmon – ½ lb
- Pancetta – ½ lb
- Beef Liver – ⅓ lb
- Beef Kidney – ⅓ lb
- Ground Beef (73/27) – 3 lbs
- Cheddar Cheese – 0.25 lb
- Pork Rinds – 1 large bag
- Eggs – 1 dozen
- Smoked Salmon – ⅓ lb
- Creamy Blue Cheese – ⅓ lb
Meal Plan
- Monday: Carnivore Diet Egg and Cheese Muffins with Smoked Salmon / Cast Iron Seared Lamb Chops
- Tuesday: Scrambled Eggs with Pancetta and Blue Cheese / Ribeye Steak with Butter and Blue Cheese
- Wednesday: Carnivore Diet Steak and Eggs Breakfast Tacos / Carnivore Diet Salmon Burger with Cloud Buns
- Thursday: Creamy Cheesy Carnivore Eggs Scramble with Smoked Salmon / Ribeye Steak Drenched in Butter
- Friday: Carnivore Pancetta Quiche / Ground Beef & Organ Meats Patties (Liver and Kidney) with Cheese
- Saturday: Carnivore Diet Pancakes / Ground Beef & Organ Meats Patties (Liver and Kidney) with Cheese
- Sunday: Carnivore Diet Waffles and Bacon / Ribeye Drenched in Butter
Week 4 Budget Shopping List and Meal Plan
The Week 4 shopping list is designed as an example of low-cost carnivore eating for when you’re on a budget. It substitutes premium cuts of meat like lamb chops and ribeye for more affordable but still nutritious cuts like brisket and skirt steak.
Shopping List
- Beef Brisket – 4 lbs
- Ground Beef (73/27) – 4 lbs
- Skirt Steak – 2 lbs
- Beef Liver – 0.25 lbs
- Eggs – 12
- Bacon – ⅓ lb
- Butter – 1 lb
- Dansk Blue Cheese – 0.5 lbs
- Beef Liver – 0.5 lbs
- Canned Sardines – 2 cans
- Heavy Cream – 1 carton
Meal Plan
- Monday: Carnivore Diet Bacon and Blue Cheese Quiche / Carnivore Diet Beef Stroganoff
- Tuesday: Carnivore Diet Egg and Cheese Muffins / Carnivore Brisket Pot Roast with Creamy Gravy
- Wednesday: Leftover Carnivore Brisket Pot Roast with Creamy Gravy and Eggs / Carnivore Diet Scotch Eggs
- Thursday: Cheesy Eggs and Bacon / Ribeye Steak with Butter and Blue Cheese
- Friday: Leftover Bacon and Blue Cheese Quiche / Ground Beef and Liver Patties with Cheddar Cheese
- Saturday: Sardines, Eggs, and Leftover Brisket Pot Roast / Skirt Steak and Fried Liver
- Sunday: Carnivore Diet Pancakes / Skirt Steak Drenched in Butter and Blue Cheese with a Can of Sardines
Conclusion: The Bottom Line
This comprehensive 30-day carnivore diet meal plan provides all the tools you need to start your own carnivore journey and experience the transformative power of this unique way of eating. By following this meal plan and incorporating the tips for success, you will be well on your way to reaping the numerous health benefits associated with the carnivore diet. Remember, consistency is key, and as you progress through the 30 days, don’t be afraid to experiment with new meal ideas and recipes to keep your carnivore diet journey exciting and enjoyable.
