Meat-Only: The Carnivore Diet Meal Plan Explained

The carnivore diet is a highly restrictive diet that consists of eating only meat and animal products. This means cutting out all fruits, vegetables, legumes, grains, nuts, and seeds. The diet is based on the belief that human ancestral populations ate mostly meat and fish, and that high-carb diets are to blame for today's chronic diseases. While the carnivore diet may lead to weight loss in the short term, it is not a sustainable or healthy diet in the long term. It is high in fat and cholesterol and lacks many important nutrients, including fiber and plant compounds like antioxidants.

Allowed foods

The Carnivore Diet is a highly restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It is based on the controversial belief that human ancestral populations ate mostly meat and fish, and that high-carb diets are to blame for today's high rates of chronic disease.

Meat Staples

Beef, pork, chicken, fish, and game meats are all allowed on the Carnivore Diet. Here are some specific examples:

• Beef: steaks, ground beef, organ meats
• Pork: pork loins, chops, bacon
• Chicken: breasts, thighs, wings
• Fish: salmon, sardines, mackerel, catfish
• Game Meats: venison, bison, wildfowl

Dairy (If Tolerated)

Some dairy products are allowed, but should be kept to a minimum as many people eventually develop an intolerance.

• Cheese: matured, hard cheeses, soft, creamy varieties
• Butter & Ghee: grass-fed
• Heavy Cream: for thickening sauces or desserts

Eggs

Eggs are allowed and encouraged as they provide the perfect ratio of protein, fats, and essential nutrients.

Cooking Fats

Animal-based fats such as lard, tallow, chicken or duck fat, and bone marrow can be used for cooking.

Seasonings

Simple spices, herbs, salt, and pepper are allowed, as long as they do not contain any sugar or carbohydrates.

Foods to avoid

The Carnivore Diet is a highly restrictive diet that cuts out all food groups except meat and other animal products. This means that there are many foods to avoid when following this diet.

Firstly, all plant-based foods are off the menu. This includes fruits, vegetables, legumes, grains, nuts, and seeds. Even vegetable oils are not allowed. This means saying goodbye to apples, bananas, berries, tomatoes, and all your other fruit and veg. You'll also need to avoid vegetable broths and any condiments made from vegetables.

Secondly, dairy products should be limited. The Carnivore Diet recommends only consuming low-lactose foods, such as aged cheeses and kefir, and avoiding creamy cheeses and yogurt.

Thirdly, processed foods are a no-go. This includes any foods that contain additives such as nitrates, nitrites, and MSG, which are typically found in frozen and canned foods.

Fourthly, not all meats are created equal on the Carnivore Diet. To avoid inflammation, you should opt for grass-fed and pasture-raised meats.

Finally, other foods to avoid include all grains, bread, pastries, alcohol, sugars, and beverages other than water.

In summary, the Carnivore Diet is an extremely restrictive diet that cuts out most food groups. While it may lead to weight loss in the short term, it is not a balanced or sustainable way of eating and may lead to nutritional deficiencies.

Breakfast ideas

Breakfast is the most important meal of the day, and the carnivore diet has plenty of options to start your day with a hearty meal. Here are some ideas to get you going:

Bacon and Eggs

Wrap bacon strips around the inside of a muffin tin to create a 'cup'. Crack an egg into each bacon cup and bake in the oven until the whites are set but the yolks remain slightly runny. This classic breakfast option is a great way to start your day with a filling meal.

Beef and Egg Scramble

Kickstart your morning with a wholesome combination of diced beef steak scrambled with organic eggs in butter. Add a touch of seasoning to taste. This dish offers a balance of protein and healthy fats to fuel your day.

Feta Cheese Omelette

Whisk your eggs and pour them into a skillet. As they start to set, layer in some shredded beef (perhaps leftovers from a roast) and sprinkle a generous amount of feta cheese. This omelette provides a delicious blend of flavours and textures.

Prosciutto-Wrapped Soft-Boiled Eggs

Wrap slices of prosciutto around soft-boiled eggs for a salty, cured contrast to the soft and creamy egg centre. This breakfast option is sure to tantalise your taste buds and keep you satisfied until lunch.

Ribeye Steak and Eggs

Indulge in a juicy ribeye steak cooked to your liking, paired with eggs prepared to your preference. This breakfast will keep you full and energised for hours.

Salmon and Eggs

Pan-fry some salmon with tallow or butter and serve it alongside some scrambled or fried eggs. This breakfast option provides a good source of omega-3 fatty acids and protein to start your day.

The carnivore diet may be restrictive, but that doesn't mean your breakfast options have to be boring. Get creative with your meat and egg combinations, and don't be afraid to experiment with different types of meats and cooking methods. Remember to listen to your body and adjust your meals based on your energy needs and preferences.

Lunch ideas

• Grilled salmon with a lemon-butter sauce, served with a side of creamy cheese.
• Bison steak with a butter-herb sauce.
• Chicken drumsticks with bone marrow butter.
• Turkey burgers.
• Pulled pork shoulder, served with pork rinds for added crunch.
• Chicken Caesar: roast a chicken breast and serve with a blend of melted butter and grated Parmesan cheese.
• Crispy seared duck breast, seasoned with salt and scored skin.
• Slow-cooked lamb shanks with garlic.
• Fish duo of grilled salmon and cod, served with a lemon-butter sauce.
• Chicken drumsticks with bone marrow butter.
• Venison steaks with a butter sauce infused with rosemary or thyme.
• Turkey and bacon roll-ups: lay out slices of turkey, place a strip or two of bacon on each, roll them up, and secure with a toothpick. Grill or bake until the bacon is crispy.
• Pan-fried beef tongue, seasoned with salt and pepper.

Remember, the carnivore diet is all about eating animal products, so feel free to get creative with different types of meat, fish, and eggs. You can also incorporate dairy products like cheese, butter, and heavy cream, but some people on the carnivore diet choose to limit or avoid these.

Dinner ideas

For dinner, you could try a succulent piece of grilled or slow-cooked salmon, served with a side of creamy cheese and drizzled with a lemon-butter sauce. Or, for something a little different, why not try duck breast? Score the skin and season with salt, cooking skin-side down in a hot skillet until crispy, then serve with a side of homemade bone broth.

If you're after something a little more indulgent, you could try a thick-cut ribeye steak, seared on high heat and served with garlic butter. Or, for the adventurous, there's venison steak with an aromatic herb butter.

Other dinner ideas include bison steak with a herb butter sauce, crab cooked in lard, filet mignon, and chicken drumsticks with bone marrow butter.

The carnivore diet is very meat-heavy, so it's important to ensure you're getting enough variety in your meals and not eating the same thing every day.

Frequently asked questions