The Carnivore Diet Meal Plan PDF to Lose Weight, Heal & More

Although most people know the foods allowed and excluded on a Carnivore Diet, many individuals do not know what to eat to reach their Carnivore goals. Eating more of some foods, avoiding others, and finding the right balance of macronutrients can help you boost weight loss, muscle gain, and healing. So, we need a targeted Carnivore Diet meal plan PDF to help us reach these goals. Let’s learn about this plan and tips to boost our Carnivore results.

Foods You Can Eat on a Carnivore Diet

You probably know that on a Carnivore Diet, you are free to consume all animal-based products and should avoid plant-based foods.

To get a complete list of the foods allowed, you can use this Carnivore Diet food list or this downloadable file of Carnivore food list PDF, and this Carnivore Diet food pyramid.

You can also check out this Carnivore Diet grocery list, which is based on diet variations and goals, or this Carnivore Diet shopping list to learn what exactly you need and can buy.

Don’t worry if you are new to Carnivore or don’t exactly know your way around the kitchen. You can make everything you need, using these free Carnivore Diet recipes.

The Carnivore Diet Meal Plan PDF for Weight Loss

To lose weight on a Carnivore Diet, we need to create a caloric deficit, meaning we should burn more calories than we eat. So, we should go for:

• Foods that provide High satiety, moderate fat, moderate protein
• OMAD Carnivore (one meal a day) or 2MAD (2 meals a day) Carnivore
• Leaner cuts like chicken thighs, sirloin, and eggs

So, based on this information, we can create the following sample 7-day Carnivore Diet meal plan PDF for weight loss:

You can also use this 30-Day Carnivore Diet Meal Plan PDF Free Download File to get a general idea of what a month on Carnivore foods can look like.

The Carnivore Diet Meal Plan PDF for Muscle Gain

To gain muscles or build lean muscle mass on a Carnivore Diet, which is something athletes, active individuals, or seniors seek, you need to increase your caloric intake and go for:

• 3-4 meals per day
• Ribeye, brisket, eggs, suet, and salmon
• 2500–3000 total calories

So, based on this strategy, we can create the following sample 7-day Carnivore Diet meal plan PDF to gain muscle:

The Carnivore Diet Meal Plan PDF for Healing

If you are following a Carnivore Diet to mainly cure inflammation and heal, you should consume anti-inflammatory and nutritious foods. So, go for:

• Nose-to-tail eating
• No eggs, no dairy
• Organ meats and bone broth

Accordingly, your sample 7-day Carnivore Diet meal plan PDF will be as follows:

Learn More: The 60-Hour Fast Benefits and Results: Is It Safe?

If you are a woman and experiencing hormonal issues, you can also use the 7-Day Free Carnivore Diet Meal Plan for Women + Variations to regulate hormones with proper nutrition.

It is no secret that these are general meal plans. If you are looking for a specific one tailored to your health status, activity level, and personal goals, you can use this free Carnivore Diet Meal Planner.

Another point that may discourage some individuals from following a meat-based diet like Carnivore is the high expenses. To help you stay Carnivore on a budget, we have provided a budget-friendly Carnivore Diet meal plan PDF.

Budget-Friendly Carnivore Diet Meal Plan PDF

Despite what many may think, Carnivore can be a very budget-friendly diet if you know how to meal plan and choose food sources. To stay within a $10-a-day Carnivore Diet, you should 

• Rely on eggs, ground beef, chicken thighs, and liver
• Do weekly batch cooking

So, this is what your sample budget-friendly Carnivore Diet meal plan PDF will look like:

Tips to Save Money

• Buy meat in bulk, like 5 lbs of ground beef packs.
• Visit local butchers or wholesalers.
• Purchase organ meats like liver, kidney, and heart, which are nutrient-dense and cheap.

If you are a beginner, nothing can be more helpful than the Beginner Carnivore Diet Meal Plan PDF: Free 7 & 30-Day Plans. It helps you learn the best ways of meal planning for the whole month.

Tips and Strategies for Sustainability

Batch cooking and smart freezing can make the Carnivore Diet sustainable for the long term. So, let’s go through tips and strategies for preparing freezer foods, leftovers, and batch cooking.

Batch Cooking

This is a simple and time-saving strategy, especially for busy individuals. With batch cooking once a week, you will have Carnivore foods for the whole meals of week.

• Cook 2 kg of ground beef in tallow.
• Pre-boil 12 eggs.
• Slow-cook 1 kg of brisket for shredding.
• Freeze burger patties in wax paper layers.

Storage Tips

• Use vacuum-sealed bags for longer freezer life.
• Rotate frozen meats by purchase date.
• Label cooked items with reheating methods.

Weekly Prep Checklist

• 2 kg cooked beef
• 12 hard-boiled eggs
• 1L bone broth
• 4 steaks portioned and frozen
• Organ meat packs

Learn More: The Best Carnivore Desserts: Carnivore Diet Creamy Cheesecake

Troubleshooting Meal Plans: When Things Go Wrong

Sometimes things don’t go as planned! If you feel tired, constipated, bloated, or just off, you should adjust your meals with the following mini 3-day plans to get back on track.

When Feeling Low Energy

• Increase fat and add suet, butter, and egg yolks.
• Reduce the protein portion slightly.
• Try these 6 ways to overcome Carnivore Diet fatigue.

Constipation

• Add more rendered fat or bone marrow.
• Try gelatin-rich broth and liver.
• Hydrate more and balance Carnivore electrolytes.

Weight Loss Stall

• Simplify meals to just fatty meat, no dairy, no extras.
• Try intermittent fasting, like 18:6 or OMAD.
• Track intake for a week to see if we are eating more than needed.
• Sleep for 7-9 hours and reduce stress as cortisol (stress hormone) negatively affects fat storage.
• Move more: Light strength training or walking boosts fat burn.
  Add a 2–3 day beef-only reset. Eat ribeye, salt, and water only to help jumpstart progress.

To overcome feeling tired, low energy, constipation, Carnivore flu symptoms, and weight loss stall, you can use the following sample meal plans.

Sample 3-Day Carnivore Diet Fatigue Relief Meal Plan

Fatigue is a common side effect of the Carnivore Diet, which often occurs due to low electrolytes or insufficient fat intake, and usually fades away as you get fat-adapted.

However, to ease the symptoms and get back on track more quickly, you can use the following sample 3-day meal plan.

Tips

• Sip bone broth throughout the day.
• Add Redmond Real Salt liberally.
• Include organ meats like liver at least once.
• If you can’t eat organs, use these 10 best beef organ supplements.

Sample 3-Day Carnivore Diet Constipation Relief Meal Plan

Gut and poop problems, especially constipation, diarrhea, and bloating, are common during the early transition phase of the Carnivore Diet. Lack of fat and proper hydration can cause constipation.

However, using the following sample 3-day meal plan, you can get over constipation. You can also learn more about poop on the Carnivore Diet and how to fix Carnivore Diet diarrhea.

Tips

• Drink salted water to balance electrolytes and avoid dehydration.
• Add digestive enzymes if needed after consulting your doctor.
• Avoid lean meats until constipation is fixed.

Sample 3-Day Carnivore Flu Relief Meal Plan

Keto or Carnivore flu is another common but temporary Carnivore Diet side effect that causes flu-like symptoms. These adverse effects usually happen due to electrolyte imbalance during carbohydrate withdrawal.

We can ease these symptoms using the following sample 3-day meal plan.

Learn More: Oxalate Dumping on a Carnivore Diet: 7 Ways to Ease Symptoms

Tips

• Drink electrolytes: sodium, potassium, magnesium.
• Don’t restrict fat or calories.
• Rest and avoid heavy exercise.

Sample 3-Day Weight Stall Breakthrough Meal Plan

There are different reasons why you may hit plateaus on a Carnivore Diet and stop losing weight temporarily, but the most common reasons include:

• Overeating fat or protein and no carbohydrates.
• Snacking too often or grazing. Instead of eating too many snacks, try these 30+ best Carnivore Diet snacks to boost your diet results.
• Eating too much dairy or too little protein.
• Hormonal issues, stress, or poor sleep.
• Adjusting to a burning fat, especially in the first 4–6 weeks.

Learn more about not losing weight on Carnivore Diet: 30 reasons & solutions. To help restart fat burning and weight loss, you can use the following sample 3-day Carnivore Diet meal plan:

Tips

• Cut dairy, coffee, and processed meats.
• Stick to 2–3 meals, no snacking.
• Track total fat and adjust if it is over 80%.

Learn More: Carnivore Diet Chicken Casserole for Lunch and Dinner

Final Thoughts

Instead of relying on one-size-fits-all meal plans, you can use the Carnivore Diet meal plan PDF based on your goals to eat intentionally and hit your targets.

Whether you are simplifying your routine, saving money, healing chronic issues, or building a stronger body, you will find a meal plan that fits. You just need to try and tweak them and reach your ideal body and health status.

FAQs

Here are answers to the most frequently asked questions about the Carnivore Diet meal plan PDF.

What Do You Eat on a Carnivore Meal Plan?

Although it depends on your goal, a Carnivore meal plan generally includes animal-based foods like beef, lamb, pork, chicken, fish, eggs, and animal fats (like tallow or butter). Some plans allow dairy and organ meats.

How Many Meals Should I Eat per Day on Carnivore?

Most people eat 1–3 meals per day. It depends on hunger, goals, and activity level. Many find 2 meals per day works best for energy and digestion.

Can I Meal Prep on the Carnivore Diet?

Yes. Batch-cooking meats, boiling eggs, and pre-portioning fat sources like suet or butter make Carnivore meal prep quick and sustainable.

Is It Safe to Follow a Carnivore Meal Plan Long-Term?

Generally, yes, especially if you eat various cuts and organ meats. It is best to have regular check-ups and monitor nutrient levels.

What Should I Drink on a Carnivore Diet?

Water, mineral water, bone broth, and black coffee (if allowed). Avoid sweetened or plant-based drinks.

Can I Lose Weight on a Carnivore Meal Plan?

Yes. The high-protein, low-carb nature of the Carnivore Diet supports fat loss, appetite control, and muscle preservation, especially when meals are designed based on goals.

Do I Need to Track Calories or Macros?

No, you just need to have a general idea of your overall calorie intake and eat when hungry until full. However, tracking helps if weight loss stalls or you are targeting specific goals like fat loss or muscle gain.

You can use this free Carnivore Diet Macro Calculator to find the right ratio of macronutrients.