Carnivore Diet Meal Plan: Free 7-Day & 30-Day Guide

    A structured carnivore diet meal plan built from real CarnivoreX recipes — breakfast, lunch, dinner and a snack for every day, with the macros already worked out.

    Start with the free 7-day menu below, then follow the 30-day structure to build the habit. Every meal links back to a full recipe with ingredients, steps, and macros.

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    The app builds the same plan around your own protein and calorie targets.

    How this meal plan works

    1

    Eat animal foods only

    Meat, fish, eggs, and animal fats. Salt to taste, water and unsweetened drinks. No plants, sugar, or starches for the duration of the plan.

    2

    Eat to satiety

    There is no calorie counting on the plan below. Use the daily totals as a reference point, and eat more or less depending on your size and activity.

    3

    Keep it repeatable

    The plan repeats each week with different cuts and cooking methods, so your shopping list stays short and simple.

    Your free 7-day carnivore meal plan

    Seven days of meals drawn from the CarnivoreX recipe library. Daily calorie and macro totals are calculated from the actual recipes.

    Day 1

    2010 cal · 174g protein · 142g fat

    Breakfast

    Steak & Eggs

    Steak & Eggs

    15 min · 650 cal · 52g protein

    Sear strip steak 3 min/side. Rest while you fry 3 eggs in butter. Classic carnivore breakfast.

    Lunch

    Smash Burgers

    Smash Burgers

    15 min · 480 cal · 38g protein

    Season ground beef with salt. Form balls, smash on screaming hot griddle. Cook 2 min per side.

    Dinner

    Reverse-Seared Ribeye

    Reverse-Seared Ribeye

    45 min · 650 cal · 52g protein

    Oven at 250°F until 115°F internal, then sear in cast iron with tallow. Rest 5 minutes.

    Snack

    Beef Jerky

    Beef Jerky

    6 hrs · 230 cal · 32g protein

    Slice flank steak thin against grain. Salt, dehydrate at 160°F for 5-6 hours.

    Day 2

    1550 cal · 122g protein · 114g fat

    Breakfast

    Bacon & Egg Cups

    Bacon & Egg Cups

    20 min · 350 cal · 22g protein

    Line muffin tin with bacon, crack egg inside each. Bake 375°F for 15 min.

    Lunch

    Ground Beef Patties

    Ground Beef Patties

    10 min · 400 cal · 32g protein

    80/20 beef, season with salt. Pan-fry 4 min per side. The simplest carnivore meal.

    Dinner

    Slow-Cooked Beef Short Ribs

    Slow-Cooked Beef Short Ribs

    6 hrs · 720 cal · 58g protein

    Season with salt. Sear in dutch oven, add beef broth. Cook at 275°F for 5-6 hours until fall-off-bone.

    Snack

    Bone Broth

    Bone Broth

    24 hrs · 80 cal · 10g protein

    Roast marrow bones at 400°F, then simmer with water, salt for 24 hours. Strain.

    Day 3

    1440 cal · 98g protein · 108g fat

    Breakfast

    Scrambled Eggs in Butter

    Scrambled Eggs in Butter

    5 min · 300 cal · 18g protein

    Low heat, lots of butter, stir constantly. Remove while still slightly wet.

    Lunch

    Pan-Seared Liver & Bacon

    Pan-Seared Liver & Bacon

    15 min · 380 cal · 32g protein

    Slice liver thin. Cook bacon first, then sear liver 2 min per side in bacon fat. Don't overcook.

    Dinner

    Lamb Chops

    Lamb Chops

    15 min · 480 cal · 36g protein

    Season with salt. Sear 3 min per side for medium-rare. Rest 5 minutes.

    Snack

    Crispy Chicken Skin Chips

    Crispy Chicken Skin Chips

    20 min · 280 cal · 12g protein

    Lay chicken skins flat on sheet pan, salt. Bake at 400°F for 15-18 min until golden crispy.

    Day 4

    1540 cal · 96g protein · 124g fat

    Breakfast

    Carnivore Egg Muffins

    Carnivore Egg Muffins

    25 min · 320 cal · 24g protein

    Whisk 6 eggs with crumbled bacon and shredded cheese. Pour into muffin tin. Bake 375°F for 18 min.

    Lunch

    Bison Burger

    Bison Burger

    15 min · 380 cal · 36g protein

    Form bison patty, season with salt. Grill 4 min per side. Leaner than beef, incredible flavor.

    Dinner

    Pork Belly Slices

    Pork Belly Slices

    35 min · 620 cal · 22g protein

    Score skin, salt heavily. Roast at 425°F for 30 min until crackling. Slice thick.

    Snack

    Cheese Crisps

    Cheese Crisps

    10 min · 220 cal · 14g protein

    Pile shredded cheddar on parchment. Bake 400°F for 7 min until golden. Zero-carb snack.

    Day 5

    1400 cal · 118g protein · 100g fat

    Breakfast

    Breakfast Steak

    Breakfast Steak

    10 min · 500 cal · 44g protein

    Thin NY strip, seared hot in tallow. 2 min per side. Start your day with real fuel.

    Lunch

    Shrimp in Garlic Butter

    Shrimp in Garlic Butter

    10 min · 280 cal · 28g protein

    Sauté large shrimp in butter with garlic salt for 3 min per side.

    Dinner

    Chicken Drumsticks

    Chicken Drumsticks

    40 min · 380 cal · 32g protein

    Season with salt, bake at 425°F for 35 min until skin is crispy and golden.

    Snack

    Deviled Eggs

    Deviled Eggs

    20 min · 240 cal · 14g protein

    Hard boil eggs, halve, mix yolks with mayo and mustard. Pipe filling back.

    Day 6

    2140 cal · 158g protein · 162g fat

    Breakfast

    Omelette with Cheese

    Omelette with Cheese

    8 min · 380 cal · 26g protein

    Whisk 3 eggs, cook in butter. Add shredded cheese, fold. Classic and fast.

    Lunch

    Bacon Cheeseburger Bowl

    Bacon Cheeseburger Bowl

    15 min · 620 cal · 42g protein

    Brown ground beef, top with crumbled bacon, melted cheddar. Eat with a fork.

    Dinner

    Smoked Beef Brisket

    Smoked Beef Brisket

    12 hrs · 680 cal · 56g protein

    Salt heavily, smoke at 225°F for 12 hours until 203°F internal. Rest 1 hour wrapped.

    Snack

    Chicken Wings

    Chicken Wings

    45 min · 460 cal · 34g protein

    Bake at 425°F for 40 min until skin is crispy. Toss in melted duck fat and salt.

    Day 7

    2060 cal · 154g protein · 156g fat

    Breakfast

    Frittata

    Frittata

    25 min · 420 cal · 30g protein

    Whisk 8 eggs with cheese and cooked bacon. Pour in oven-safe skillet. Bake 375°F for 20 min.

    Lunch

    Tuna Steak Seared Rare

    Tuna Steak Seared Rare

    8 min · 320 cal · 44g protein

    Pat dry, salt well. Sear in hot tallow 90 seconds per side. Should be red in center.

    Dinner

    Tomahawk Steak

    Tomahawk Steak

    60 min · 900 cal · 72g protein

    Reverse sear at 225°F until 120°F internal. Sear over high heat 2 min per side. Rest 10 min.

    Snack

    Bone Marrow on the Bone

    Bone Marrow on the Bone

    25 min · 420 cal · 8g protein

    Roast split marrow bones at 450°F for 20 min. Scoop with salt. Nature's butter.

    Browse all carnivore recipes

    The 30-day carnivore meal plan structure

    Repeat the 7-day menu four times, adjusting the focus each week as your body adapts.

    Week 1

    Adaptation

    Keep meals simple: beef, eggs, and salt. Expect lower energy for a few days as your body shifts away from carbohydrates. Drink plenty of water and salt your food generously.

    Week 2

    Stabilise

    Appetite usually settles. Add variety with lamb, pork, and seafood, and start including a fattier cut at dinner so you stay full between meals.

    Week 3

    Add nutrient density

    Introduce organ meats once or twice a week — liver, heart, or bone marrow — and add bone broth for extra minerals.

    Week 4

    Make it sustainable

    Settle into the meals you actually enjoy, batch-cook, and decide whether you want to stay strict carnivore or move toward an animal-based approach.

    What to eat and what to skip

    Eat freely

    • Ruminant meat: beef, lamb, bison, venison
    • Pork, chicken, duck, and turkey
    • Eggs of any kind
    • Fish and shellfish: salmon, sardines, shrimp, oysters
    • Organ meats: liver, heart, kidney, bone marrow
    • Animal fats: tallow, lard, butter, ghee
    • Bone broth and salt
    • Optional for animal-based: hard cheese and heavy cream

    Leave out

    • Grains, bread, pasta, and rice
    • Sugar and sweeteners
    • Vegetables, legumes, and beans
    • Fruit (optional in some animal-based versions)
    • Seed and vegetable oils
    • Processed meats with fillers, sugar, or starch
    • Alcohol and sugary drinks
    The Carnivore Diet Food List

    Tips that make the plan stick

    Salt more than you think

    Without carbohydrates your body holds less water and sodium. Salting food well helps with the headaches and fatigue many people feel in the first week.

    Aim for fat, not just protein

    If you feel hungry or flat, add fat rather than more lean meat: fattier cuts, butter, or tallow on your steak.

    Cook once, eat twice

    Roasts, brisket, and pulled pork keep well. Cooking a large cut on the weekend covers several dinners and lunches.

    Two meals are fine

    Many people naturally drop the snack or breakfast after week one. Skip a meal if you are not hungry — the plan is a template, not a quota.

    Carnivore meal plan FAQ

    What does a carnivore diet meal plan look like?

    A carnivore meal plan is built entirely from animal foods: meat, fish, eggs, and animal fats, with salt to taste. A typical day is eggs and steak for breakfast, ground beef or burgers for lunch, a fattier cut such as ribeye or short ribs for dinner, and a snack like jerky, bone broth, or cheese crisps if you are hungry.

    How many calories should I eat on a carnivore diet?

    Most people eat to satiety rather than counting calories. The 7-day plan above typically lands between roughly 1,800 and 2,400 calories a day, depending on the cuts you choose. Adjust portions to your body size, activity level, and goals.

    Is this meal plan good for beginners?

    Yes. The first week deliberately sticks to simple beef and egg meals, which are easier to cook and easier on digestion. Organ meats and more unusual cuts only appear later in the 30-day structure.

    Can I do a carnivore meal plan on a budget?

    Yes. Ground beef, eggs, chicken thighs, pork shoulder, liver, and canned sardines are inexpensive and cover most of the plan. Save premium steaks for occasional dinners.

    What about coffee, dairy, and seasonings?

    Strict carnivore keeps it to meat, salt, and water. Many people include coffee, hard cheese, and heavy cream — that is the animal-based variation. Pick one approach for the 30 days so you can judge the results.

    Do I need an app to follow it?

    No — the plan on this page is free to follow as written. The CarnivoreX app is useful if you want the plan scaled to your own macro targets, a shopping list, meal logging, and a ketosis timer.

    Get this plan built around your own targets

    CarnivoreX turns this meal plan into a personalised 30-day schedule with macros, shopping lists, and progress tracking — in English and French.

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