Carnivore Meal Plans: Free 7-day sample menu from our Keto plan

The ultimate simplicity in eating

The carnivore diet is the ultimate elimination diet—just meat, fish, and animal products. If you're looking for simplicity and the potential benefits of an all-animal diet, our plans make it easy.

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Meals
7 days
Grocery list
Included
Recipes this week
7
Printable
PDF by email

What is the Carnivore Diet?

The carnivore diet is an all-animal-foods approach that eliminates all plant foods. Followers eat only meat, fish, eggs, and animal fats. It's the ultimate elimination diet, removing all potential plant-based irritants. While controversial, many report benefits including weight loss, reduced inflammation, and improved mental clarity.

Sample Carnivore-Style Week From Our Keto Plan

We don’t have a dedicated carnivore plan, so this sample week uses recipes from our Keto plan that are built only from animal foods plus a little cooking fat: eggs, sausage, steak, cheese and cream. It follows the two-meals-a-day rhythm many carnivore eaters settle into, with an optional snack on a couple of days. In the app you’d pick the Keto plan, which also includes vegetables, so it isn’t strict carnivore. Macros are shown for every recipe whose nutrition we’ve verified, and a day total appears only when every item that day is verified.

We'll email you a link to a print-ready copy. You'll also get occasional meal-planning tips; unsubscribe anytime.

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Day 1

  • Breakfast
    Sausage Scramble
    618 kcal · 41 g protein · Net carbs 5 g · 48 g fat
  • Dinner
    Steak and Eggs
    688 kcal · 44 g protein · Net carbs 2 g · 56 g fat
Day total: 1,306 kcal · 85 g protein · Net carbs 7 g · 104 g fat

Day 2

Day 3

Day total: 1,311 kcal · 83 g protein · Net carbs 7 g · 105 g fat

Day 4

Day 5

Day total: 1,041 kcal · 64 g protein · Net carbs 5 g · 85 g fat

Day 6

Day 7

  • Breakfast
    Sausage Scramble
    618 kcal · 41 g protein · Net carbs 5 g · 48 g fat
  • Dinner
    Steak and Eggs
    688 kcal · 44 g protein · Net carbs 2 g · 56 g fat
Day total: 1,306 kcal · 85 g protein · Net carbs 7 g · 104 g fat

Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates; net carbs are total carbs minus fiber; some older recipes list net carbs only). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.

Daily Macros for the Week

Daily calories, protein, carbs, net carbs and fat for the 7-day Carnivore sample plan
DayCaloriesProteinCarbsNet carbsFat
Day 11,30685 g—7 g104 g
Day 2Nutrition coming soon
Day 31,31183 g—7 g105 g
Day 4Nutrition coming soon
Day 51,04164 g—5 g85 g
Day 6Nutrition coming soon
Day 71,30685 g—7 g104 g

Typical Carnivore split

70%
Fat
30%
Protein
0%
Carbs

Share of calories from each macro.

Find your calorie and macro targets with the free TDEE calculator →

Carnivore Grocery List for the Week

Everything you need to cook the 7-day plan above for one person.

Want it on paper? Get this week as a printable PDF ↑

Meat & Seafood

  • SalamiBuy 5 ozYou'll use 14 slices
  • Sausage linksBuy 3 packs (7 links each)You'll use 16
  • Stir fry beefBuy 1½ lb
  • Strip steakBuy 1½ lb

Dairy & Eggs

  • Cheddar cheeseBuy 7 oz
  • Cheese stickBuy 2
  • EggsBuy 30 (2½ dozen)You'll use 29
  • Heavy creamBuy 1 carton (1 pint)You'll use ¾ cup

Oils & Condiments

  • Avocado oilBuy 1 bottle (16.9 fl oz)You'll use about 1¼ cups

Check your pantry

  • Olive oil

Members get this list generated automatically every week, scaled to their household, and can send it to their Kroger cart or shop it on Instacart.

Is Carnivore Right for You?

A good fit if

  • You want to try an animal-based elimination diet for a few weeks
  • You like steak, eggs and cheese and don’t mind repetition
  • You’re already low carb and want to simplify further
  • You want two filling meals a day instead of three

Probably not for you if

  • You have kidney disease, gout, or high LDL cholesterol your doctor is monitoring
  • You’re pregnant, breastfeeding or under 18
  • You take diabetes or blood-pressure medication and haven’t talked to your doctor
  • You don’t eat dairy (swap the cheese and cream for more meat and eggs)

Tips for your first carnivore week

  1. Buy steak in bulk or on sale and freeze individual portions.
  2. Use butter, tallow or ghee instead of avocado oil if you want a strict animal-only week.
  3. Salt your food generously and consider an electrolyte drink in the first two weeks.
  4. Cook eggs in the same pan right after the steak for a one-pan dinner.

Benefits of Carnivore

Ultimate Simplicity

No counting calories, no tracking macros—just eat meat until satisfied.

Complete Elimination

Remove all plant-based potential irritants to identify food sensitivities.

High Protein

Maximum protein intake supports muscle maintenance and satiety.

Zero Carb

Eliminate all carbohydrates for those who thrive on very low carb approaches.

Reduced Inflammation

Many report reduced joint pain and inflammation on carnivore.

Mental Clarity

Stable energy and reported improvements in focus and mood.

What to Eat on Carnivore

Foods to Enjoy

  • Beef (steaks, ground beef, roasts)
  • Pork (bacon, chops, ribs)
  • Lamb and mutton
  • Poultry (chicken, turkey, duck)
  • Fish (salmon, sardines, mackerel)
  • Shellfish (shrimp, crab, oysters)
  • Eggs
  • Organ meats (liver, heart, kidney)
  • Animal fats (tallow, lard, butter)

Foods to Avoid

  • All vegetables
  • All fruits
  • All grains
  • All legumes
  • Nuts and seeds
  • Plant oils
  • Sugar and sweeteners
  • Processed foods
  • Most dairy (some include butter/cheese)

18 Carnivore Recipes to Try

Every recipe from the sample week, plus more carnivore recipes from our library to swap in.

Browse the full recipe library

Breakfast

Lunch

Dinner

Snacks

Mostly-meat recipes (skip the side for strict carnivore)

These are animal-based mains with one small vegetable side or condiment. Leave it off for a strict week.

Carnivore guides

Related diets

Carnivore FAQs

Is this carnivore sample week really free?
Yes. The 7-day sample menu, verified macros and grocery list on this page are free to read, no account needed. A printable PDF is emailed to you free on request. An Ultimate Meal Plans membership adds a new Keto plan every week, full recipe instructions and an automatic shopping list, with a 14-day free trial on the quarterly plan.
How many calories are in this carnivore sample week?
On the 4 days where every recipe has verified nutrition, the menu comes to 1,041 to 1,311 calories a day. We're still verifying nutrition for the other recipes, so we don't publish totals for the remaining days. The menu is written as one serving of each recipe for one adult, so scale portions to your needs; our free TDEE calculator can estimate yours.
Is the carnivore diet safe?
The carnivore diet is controversial. Many people report positive results, but long-term studies are limited. It's important to listen to your body and consult with a healthcare provider, especially if you have existing health conditions.
Will I get enough nutrients without plants?
Animal foods are nutrient-dense and contain all essential amino acids and most vitamins. Organ meats are especially nutritious. Some carnivore followers supplement vitamin C, though needs may be lower without carbohydrates.
Can I have dairy on carnivore?
It depends on your approach. Strict carnivore excludes dairy, but many include butter, ghee, and hard cheeses. Some tolerate dairy well; others find it causes issues.
What about fiber and digestion?
Contrary to popular belief, many carnivore followers report improved digestion without fiber. The body adapts, and bowel movements typically normalize within a few weeks.
What do you eat on a carnivore diet?
Meat, fish, eggs and, for many people, dairy like butter, cheese and cream. Most carnivore eaters also use salt. Plants, grains, sugar and seed oils are left out.
Is the carnivore diet safe long term?
There’s very little long-term research on carnivore eating. If you try it, treat it as a short experiment, get blood work before and after, and talk to your doctor, especially if you have heart, kidney or metabolic conditions.
How many meals a day on carnivore?
Many people naturally settle on two meals a day because meat and eggs are very filling. This sample menu uses breakfast and dinner, with an optional snack on two days.

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This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.