Carnivore Diet Meal Plan | Breakfast, Lunch, & Dinner

A carnivore diet meal plan may be the solution for those looking to quickly drop weight and improve mental clarity. Carnivorous diets focus on consuming animal foods and animal fats as part of a balanced diet. Read on to learn more about how you can incorporate high-protein diet dishes into your daily meal plan.

What Is the Carnivore Diet?

Also referred to as a "zero carb" diet, the carnivore diet reduces the number of carbohydrates consumed in highly processed foods, sugar, vegetables, fruits, grains, legumes, seeds, and nuts. Instead, followers consume only animal and animal-based fats, including:

• Steak, pork, ground beef, bison, lamb, and venison
• Organ meats (beef liver, heart, and kidneys)
• Chicken, duck and turkey
• Whole eggs and egg yolks
• Salmon and other fish
• Clams, mussels, shrimp, and other seafood
• Full-fat dairy, yogurt, cheese, and butter

Followers of carnivore diet meal plans like the Atkins diet season food with salt, pepper, herbs, and spices. In terms of liquids, water is preferred, but many followers also drink bone broth and plain, unsweetened tea or coffee.

The carnivore diet is a type of ketogenic diet. A typical keto meal plan calls for 70-75 percent of daily calories to come from fat, 20 percent from protein, and 10 percent from carbohydrates. The carnivore diet excludes carbohydrates and plant-based foods, making it the most ketogenic diet. Any fat consumed while on the carnivore diet comes from the fat in the meat, fish, poultry, and dairy you eat.

How Does the Carnivore Diet Work?

Without carbohydrates to provide energy, keto diets shift the body into fat-burning mode. The carnivore diet relies heavily on high protein and fat consumption while excluding carbs. Without the extra glucose and other sugars that carbohydrates provide, the body is forced to burn fat for energy instead.

When the body burns fat, it creates ketones as an alternative energy source. Ketones released into the bloodstream lower the acid-base balance in the blood, making it more acidic. This state is known as ketosis.

Carnivore Diet Benefits

The carnivore diet has many benefits, including weight loss, improved health, increased energy, and sharpened mental clarity. Adopting a high-protein diet also simplifies meal planning, with fewer food options and ingredients to consider.

Weight Loss

Eliminating carbohydrates, ultra-processed foods, and added sugar from the diet allows our bodies to burn fat more efficiently. A carnivore diet meal plan for weight loss can reduce Body Mass Index (BMI), a measurement used as an indicator of obesity. This reduction results from rapid fat loss due to a high-protein diet.

Reduced Inflammation

Some people experience decreased inflammation, relief from chronic autoimmune conditions like psoriasis, and overall improved gut health while on the carnivore diet.

Increased Energy

Upping the amount of protein you consume helps fight afternoon fatigue and provides energy to last throughout the day. Protein takes longer to digest, making you feel satiated longer and keeping energy levels high. It also builds muscles and repairs tissues in the body.

Unsaturated fats, such as those found in salmon, mackerel, sardines, and other fatty fish, are energy-dense and particularly efficient at creating feelings of increased energy.

Better Mental Health

Nutrient deficiency impacts the body in many negative ways. Adopters of the carnivore diet have reported improved cognitive function, mood, and overall better mental health.

Stabilized Blood Sugar

An animal-based diet high in protein and low in carbohydrates has been shown to help regulate blood sugar in people at risk for developing Type 2 diabetes. Very low-carb diets may benefit people who have already developed Type 2 diabetes as well. This is because protein slows the amount of glucose entering the body by releasing it slowly into the bloodstream. Blood sugars stay within a normal range rather than spiking suddenly, reducing some patients' reliance on diabetes medications.

Simplified Meal Planning

The carnivore diet, with fewer ingredients and a focus on protein-rich food, makes high-protein meal prep easy. It's a great option for busy people who need simplified meals that keep them feeling full longer.

7-Day Carnivore Diet Meal Plan

Meal subscription services like CookUnity have made it easier than ever to stick with a carnivore diet. They offer a wide variety of meal options that adhere to high-protein, low-carbohydrate guidelines. Here's a sample carnivore diet 7-day meal plan to help you get started:

Day 1

Breakfast: Scallion Egg White Bites

Kick off the day with delicious healthy, soft and fluffy breakfast bites featuring egg whites, scallions, and peppers seasoned with coriander and garlic. Easy to prep and with just the right ratio of protein to fat content, egg bites are the perfect breakfast for a busy person on the carnivore diet.

Lunch: Flat Iron Steak au Poivre

Keep your taste buds entertained with this take on a flat iron steak, inspired by the French bistro experience. Grilled to perfection and served in a creamy, flavorful peppercorn sauce, it's rich and delicious.

Dinner: Cheesy-Keto Chicken Parmesan with Cauliflower Mash

Cheesy-Keto Chicken Parmesan is gluten-free and keto-friendly. Topped with tomato sauce, smoked ham, and cheese, this dish brings a new twist to an old favorite. The meal combines a lean source of protein with animal-based fats to jump start your metabolism.

Day 2

Breakfast: Mushroom & Feta Egg Bites

Low-carb pancakes are made with flour alternatives, keeping blood sugar from spiking midway through the morning. Top them with butter and enjoy a side of bacon.

Lunch: Grilled Chicken Caesar Salad with Green Goddess Dressing

Try a classic Caesar salad topped with juicy grilled chicken and handmade, green goddess dressing, finished with shavings of salty Parmesan cheese.

Dinner: Skirt Steak with Herbed Mushrooms & Cauliflower Mash

Skirt steak is one of the most flavorful cuts of meat. It is simply seasoned and seared to perfection before being drizzled with herbs and spices.

Day 3

Breakfast: Bacon & Mozzarella Egg Bites

Breakfast like a champ with protein-packed bacon egg bites filled with cheese. A great protein-fat combination that keeps you feeling fuller throughout the day and able to resist mid-morning snacking.

Lunch: Keto Chicken Carnitas Bowl with Cauliflower Rice & Fajita-Style Vegetables

Whether you're looking for something light and fresh, or you want to turn up the heat, try a chicken carnitas bowl. Carnitas-style chicken thighs are both protein-dense and keto-friendly. Spicy serrano pepper crema and white cheddar cheese bring the flavor.

Dinner: Dill-Marinated Salmon with Vegetables and Coconut-Lemon Cream

Salmon is a top protein pick in the carnivore diet due to its one-two punch of protein and healthy fat. Eating fish even once per week has been shown to decrease the risk of heart disease.

Day 4

Breakfast: Scrambled Eggs with Sausage and Cheese

Full-fat dairy products like cheese are an essential part of the carnivore diet. To start the day right, enjoy it sprinkled over fluffy, scrambled eggs with a side of sausage.

Lunch: Pork Belly and Chicharron Carnitas

A Mexican pork dish that incorporates the flavor of aromatic seasonings, carnitas are high in protein and fat. They make a spicy addition to your carnivore diet plan.

Dinner: Chinese-Style Drunken Chicken with Charred String Beans & Tomatoes

Chicken marinated in Shaoxing wine and high-proof Chinese rice wine until tender incorporates poultry into a high-protein, low-carb diet. This dish is served hot and full of flavor to keep you motivated to reach your wellness goals.

Day 5

Breakfast: Grilled Steak with Bacon and Eggs

Incorporating steak in breakfast dishes is a great way to up your protein intake throughout the day. Pair with bacon and eggs for the ultimate energy source.

Lunch: Roasted Salmon with Basil Sauce over Sautéed Spinach & Broccoli

A mid-day meal of roasted salmon drizzled with the fresh flavor of basil not only provides a serving of protein, but salmon is also high in Omega-3 fatty acids. Omega-3s boost metabolism, helping you burn fat more efficiently. They also prevent the body from storing excess fat and reduce inflammation.

Dinner: Turkey Meatloaf with Mushroom Gravy & Cauliflower Mash

You can still enjoy homestyle comfort food while following the carnivore diet. Moist, flavorful turkey and rich, savory mushroom gravy are the perfect way to incorporate home cooking without straying from your meal plan.

Day 6

Breakfast: Keto Pancakes with Sausage and Scrambled Eggs

Keto pancakes are proof that you don't have to give up breakfast favorites to adhere to the carnivore diet. Pair with two animal-based sources of protein like sausage and eggs.

Lunch: Grilled Chicken Caesar with Kale & Parmesan Croutons

Grilled chicken is the king of lean protein. Toss it in a traditional Caesar salad with a creamy dressing, and you have a keto-friendly meal.

Dinner: Herb-Crusted Flatiron Steak

You've nearly made it through an entire week of carnivore meal planning. Before the week ends, don't miss the aromatic experience of fresh herbs, such as parsley, rosemary, and thyme, complimenting tender, herb-crusted steak.

Day 7

Breakfast: Cheesy Omelet with Sausage and Cheese

Eggs are a quick and economical way to meet your daily protein goals. Add sausage and cheese for a breakfast scramble.

Lunch: Award-Winning Roasted Beef Tenderloin

Indulge yourself in the exceptional tenderness and robust flavor of premium beef. Pair it with whipped blue cheese potatoes and a luscious pepper cream sauce to enhance the beefs savory flavor profile.

Dinner: Herb-Roasted Lamb Loin Chop

Tired of beef, pork, poultry, and fish? Change it up by sampling an herb-crusted rack of tender lamb. Lamb is a top-protein pick because of the healthy fat it contains. Healthy fats are an essential part of the carnivore diet because they help the body absorb nutrients better.

Why the Carnivore Diet Might Be Right for You

The carnivore diet might be right for you if you want to drop some pounds and increase muscle mass quickly. In addition to its weight loss and rapid fat-burning properties, the carnivore diet is most beneficial for people:

• Suffering from chronic disease and inflammation. The carnivore diet eliminates inflammation-causing carbohydrates and highly processed foods.
• Looking to decrease brain fog and improve mental clarity and mental health.
• Seeking increased energy and motivation to keep them moving throughout the day.
• At risk for developing Type 2 diabetes. The carnivore diet has shown promise as a method for stabilizing blood sugars, preventing the progression of disease, and reducing insulin dependence in pre-diabetic and Type 2 diabetic patients.
• Interested in simplifying their weekly meal planning. The carnivore diet requires fewer ingredients than other diets to prepare healthy dishes. Many meals can be prepared ahead of time and eaten on the go. Or consider using a meal subscription service that accommodates your busy lifestyle while putting healthy living at the forefront of your dietary needs.

Final Thoughts

CookUnity's meal delivery service simplifies meal planning for you. Prepared fresh and hand-crafted by local chefs around the country, we offer a menu designed to help you choose high-protein meals that adhere to a carnivore-friendly diet. Begin your journey to better health today. Choose your meals from our menu and get 50% off your first delivery.

Carnivore Diet: FAQs

What is a typical carnivore diet meal plan?

The carnivore diet allows for the consumption of meat, poultry, seafood, animal fats, and full-fat dairy products.

What do you eat in a day on a carnivore diet?

Adopters of a carnivore diet avoid or limit foods containing carbohydrates such as processed foods, foods with added sugar, fruit, vegetables, and grains. Instead, they eat a high-protein diet.

What is the carnivore diet for a month?

The carnivore diet is filled with meat, seafood, eggs, and full-fat dairy products like heavy cream, hard cheeses, and butter. Salt and pepper, as well as other seasonings such as chili powder, cumin, paprika, and garlic, can also be used to flavor food.

What is the 30-day carnivore diet?

People who want to shed weight rapidly may adopt the carnivore diet for a 30-day period in which they focus on weight loss and increasing muscle mass before gradually adding healthy carbohydrates back into their diet.

Sources:

Harvard Medical School

Cleveland Clinic

National Institutes of Health

The Primal

Mass General Brigham

Harvard Medical School- Risk of Heart Disease

Cleveland Clinic- Omega 3s

American Lamb Board

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Easy High-Protein Meal Prep Ideas: Plant & Meat-Based Recipes