7-Day Carnivore Diet Meal Plan for Beginners, by a Dietitian

More and more people are becoming curious about the carnivore diet, an extreme style of eating that eliminates all plant foods and focuses exclusively on animal products.

While some people experience symptom relief, weight loss, or other benefits on the carnivore diet, as a Registered Dietitian (RD), I see significant concerns with its long-term sustainability and nutrient adequacy over time. Eliminating all plants means missing out on fiber, antioxidants, and phytonutrients that play key roles in gut and heart health, immune function, and chronic disease prevention.

If you’re curious about trying the carnivore diet, even short-term, it’s essential to be strategic and prioritize nutrient-dense animal foods like organ meats, shellfish, and fatty fish. Without these, it becomes virtually impossible to fully meet your micronutrient needs over time.

That’s why we created this simple 7-day carnivore diet meal plan for beginners that prioritizes micronutrients to help prevent deficiencies. Keep in mind that these portion sizes are estimates; everyone’s calorie needs are different, and you should meet with an RD to determine precisely what your needs are.

Day 1

Breakfast:

• 2-3 eggs scrambled in butter
• 2-3 slices of bacon 

Lunch:

• 6-8 oz grilled ribeye steak 
• 2-3 oz pan-seared beef liver 

Dinner:

• 8-12 oz roasted salmon fillets in butter 

Snack: 

• 1-2 cups of cottage cheese (Note: Some hardcore carnivores do not consume dairy, but a beginner-friendly carnivore diet likely would) 
• Electrolytes

Day 1 Estimated Calories and Macros:

• Carbs: 3-5g (trace from eggs and cottage cheese)
• Calories: 1,800-2,100 
• Protein: 140-160g
• Fat: 130-150g

Day 2

Breakfast:

• Omelet with 3 eggs and chopped deli turkey, ham, or bacon
• Optional: ¼ cup of cheese 

Lunch:

• 6 oz roast chicken thighs with skin
• 2 oz sautéed chicken hearts

Dinner:

• 4 oz scallops and 6 oz shrimp sautéed in 2 Tbsp butter or ghee 

Snack: 

• Bone broth with sea salt
• Electrolytes

Day 2 Estimated Calories and Macros:

• Calories: 1,750-1,900 
• Protein: 130-150g
• Fat: 100-120g
• Carbs: 2-4g

Day 3

Breakfast:

• 2-3 hard-boiled eggs 
• 12 oz full-fat Greek yogurt (optional: mix in collagen peptide powder) 

Lunch:

• 8 oz sardines or mackerel (with bones)
• 4 oz sliced roast pork belly

Dinner:

• 8 oz of ground beef patties (20% fat)
• 6 oz roasted salmon 

Snack: 

• Meat stick (like Chomps) 
• Electrolytes 

Day 3 Estimated Calories and Macros:

• Calories: 2,250-2,500
• Protein: 160-180g
• Fat: 140-160g
• Carbs: 6-8g

Day 4

Breakfast:

• 6 oz smoked salmon 
• 2 eggs scrambled in butter 

Lunch:

• Beef stew (including organ meats like heart or liver) 

Dinner:

• Pan-cooked cod or halibut (in butter) with beef marrow bones (roasted)

Snack: 

• 8 oz plain full-fat kefir
• Electrolytes

Day 4 Estimated Calories and Macros:

• Calories: 1,980-2,280
• Protein: 160-180g
• Fat: 120-140g
• Carbs: 4-6g

Day 5

Breakfast:

• 8 oz full-fat cottage cheese
• 4 slices of bacon or turkey bacon

Lunch:

• 6 oz sardines or anchovies 
• 6 oz roasted chicken thighs

Dinner:

• Oysters or mussels (steamed in broth)
• 8 oz lamb chops with butter

Snack: 

• Warm beef bone broth 
• Electrolytes 

Day 5 Estimated Calories and Macros:

• Calories: 2,200-2,400
• Protein: 180-190g
• Fat: 130-145g
• Carbs: 6-8g

Day 6

Breakfast:

• 3 scrambled eggs with feta cheese 

Lunch:

• 6 oz canned tuna mixed with 1 chopped hard-boiled egg and Greek yogurt (instead of mayo)
• Shredded rotisserie chicken 

Dinner:

• 8 oz ribeye steak
• 2-3 oz organ meats (like beef kidney, liver, or hearts) 

Snack: 

• 6-8 oz full-fat Greek yogurt (optional: mix in plain collagen peptides)
• Electrolytes 

Day 6 Estimated Calories and Macros:

• Calories: 2,100-2,300
• Protein: 160-170g
• Fat: 140-150g
• Carbs: 5-8g

Day 7

Breakfast:

• 3 fried eggs
• 6 oz leftover ribeye from last night

Lunch:

• 6-8 oz roasted chicken 
• 2-3 oz liver pate

Dinner:

• 6 oz roasted salmon or halibut 
• 6 oz large shrimp cooked in butter or ghee 

Snack: 

• Meat stick (like Chomps)
• 6 oz full-fat plain kefir 
• Electrolytes 

Day 7 Estimated Calories and Macros:

• Calories: 2,100-2,300
• Protein: 160-170g
• Fat: 120-130g
• Carbs: 5-8g

How an RD Can Help

Trying a carnivore-style diet—or any elimination protocol—without support can be risky, which is where a Registered Dietitian comes in. 

RDs can create a personalized meal plan that meets your energy and nutrient needs while minimizing potential deficiencies.

If you decide to try a carnivore short-term as an elimination diet, an RD can also guide you through the important process of reintroducing foods to identify triggers and reduce symptoms. 

Starting a carnivore diet may come with side effects, but a dietitian’s expertise can help you navigate these challenges safely and effectively. 

Ready to adapt the carnivore diet to your lifestyle? Schedule a virtual consultation with one of our Registered Dietitians today!