Carnivore Meal Plan: 7 Days of Simple, Protein-Packed Meals
If you enjoy a juicy steak, buttery scrambled eggs, oven-baked chicken, and flaky salmon, planning your meals around these foods can make cooking feel much simpler. The trick is to know what you need before the week begins, prepare a few extra portions, and keep your meals easy enough to fit into everyday life.
This 7-day carnivore-style meal plan includes measured serving sizes, breakfast, lunch, dinner, optional snacks, and a complete grocery shopping list. The portions are designed as a practical starting point for one adult for seven days, rather than a personalized prescription for calorie or protein needs.
7-Day Carnivore Meal Plan With Exact Portions
Serving guide: Meat and fish quantities below are measured raw, before cooking. Eggs are listed individually. Cooked weights will be lower because meat loses moisture during cooking.
Day 1: Steak and Eggs
Breakfast: Scrambled Eggs
3 large eggs
1 teaspoon butter (5 g)
Whisk the eggs and cook gently in butter until set.
Lunch: Beef Burger Patties
200 g raw ground beef
Salt, if appropriate for your dietary needs
Shape the beef into two patties and cook thoroughly in a skillet. Serve without a bun.
Dinner: Steak and Salmon
200 g raw beef steak
150 g raw salmon
1 teaspoon butter (5 g), optional
Pan-sear the steak and bake the salmon until cooked safely. This is a protein-heavy dinner, so adjust the portions to your appetite and nutritional needs.
Optional snack: 1 hard-boiled egg.
Day 2: Chicken and Salmon
Breakfast: Cheese Omelet
3 large eggs
25 g cheddar cheese
1 teaspoon butter (5 g)
Cook the eggs in butter and add the cheese before folding the omelet.
Lunch: Baked Chicken Thighs
250 g raw boneless chicken thighs
Bake until the thickest part reaches 74°C (165°F).
Dinner: Baked Salmon
200 g raw salmon
1 teaspoon butter (5 g), optional
Bake until the center reaches 63°C (145°F).
Optional snack: 150 g plain, unsweetened Greek yogurt, if dairy is included.
Day 3: Beef Comfort Meals
Breakfast: Boiled Eggs
3 large eggs
Boil until the whites and yolks are fully set.
Lunch: Beef Patties
200 g raw ground beef
Form into patties and cook thoroughly.
Dinner: Slow-Cooked Beef Roast
250 g raw beef roast
60 ml water
Place the beef and water in a slow cooker. Cook until fork-tender and safe for the cut, following your slow cooker’s instructions.
Optional snack: 25 g cheddar cheese.
Day 4: Pork and Chicken
Breakfast: Eggs and Pork
2 large eggs
100 g raw pork tenderloin
1 teaspoon butter (5 g)
Cook the pork thoroughly and serve with eggs.
Lunch: Roasted Pork Tenderloin
200 g raw pork tenderloin
Roast until the center reaches 63°C (145°F), followed by a three-minute rest.
Dinner: Roasted Chicken
250 g raw boneless chicken thighs
Bake until the thickest part reaches 74°C (165°F).
Optional snack: 1 hard-boiled egg.
Day 5: Fish and Beef
Breakfast: Cheese Omelet
3 large eggs
25 g cheddar cheese
1 teaspoon butter (5 g)
Lunch: Baked White Fish
200 g raw cod or another suitable white fish
1 teaspoon butter (5 g), optional
Bake until the fish reaches 63°C (145°F).
Dinner: Grilled Beef Steak
250 g raw beef steak
Grill or pan-sear to your preferred doneness, using a food thermometer to check safety.
Optional snack: 150 g plain, unsweetened Greek yogurt.
Day 6: Slow-Cooker Weekend
Breakfast: Eggs and Chicken
2 large eggs
100 g cooked chicken, reserved from a previously prepared batch
Lunch: Beef Broth and Meat
200 g raw beef suitable for stewing
250 ml water or suitable low-sodium beef broth
Simmer until the beef is tender and fully cooked.
Dinner: Slow-Cooked Beef Short Ribs
300 g raw beef short ribs
Cook according to the cut and appliance instructions until tender and safely cooked. Short ribs contain bones and variable amounts of fat, so the edible serving will be smaller than the raw weight.
Optional snack: 25 g cheddar cheese.
Day 7: Sunday Favorites
Breakfast: Eggs and Steak
2 large eggs
100 g cooked leftover steak
Reheat the steak thoroughly and serve with freshly cooked eggs.
Lunch: Oven-Roasted Chicken
250 g raw boneless chicken thighs
Season and bake until the thickest part reaches 74°C (165°F).
Dinner: Baked Salmon
200 g raw salmon
1 teaspoon butter (5 g), optional
Bake until the fish reaches 63°C (145°F).
Optional snack: 1 hard-boiled egg.
Complete Grocery Shopping List for 7 Days
The quantities below cover the entire menu for one adult, including the optional snacks. Buy slightly more if you prefer larger servings or want extra leftovers.
Meat, Poultry, and Fish
- Ground beef: 400 g
- Beef steak: 550 g
- Beef roast: 250 g
- Beef for stewing: 200 g
- Beef short ribs: 300 g
- Boneless chicken thighs: 750 g raw
- Pork tenderloin: 300 g
- Salmon fillets: 550 g
- Cod or other white fish: 200 g
Total meat and fish: Approximately 3.5 kg raw, including bone-in short ribs.
Eggs and Dairy
- Large eggs: 19
- Cheddar cheese: 100 g
- Unsalted butter: 50 g
- Plain, unsweetened Greek yogurt: 300 g
Choose full-fat or lower-fat dairy according to your preferences and health needs. Dairy is optional in some versions of the carnivore diet.
Pantry Essentials
- Salt, as appropriate for your health needs
- Water for cooking
- Suitable low-sodium beef broth: 250 ml, optional
- Check the broth label if you want to avoid added sugar or plant-derived ingredients.
Kitchen Supplies
- Food storage containers for cooked meat
- Meat thermometer
- Baking dish or roasting pan
- Skillet or frying pan
- Slow cooker, if making the roast and short ribs that way
Simple Weekly Meal-Prep Schedule
Sunday:
- Portion the beef, chicken, pork, and fish into meal-sized packages.
- Refrigerate the meat you plan to cook within the next one to two days.
- Freeze later-week portions and thaw them safely in the refrigerator before cooking.
- Boil a few eggs for convenient snacks.
- Label containers with the food name and preparation date.
During the week:
- Cook only what you need for the next meal or two.
- Refrigerate cooked meat within two hours.
- Use refrigerated cooked leftovers within three to four days, or freeze them for later.
- Reheat leftovers to 74°C (165°F).
Important Nutrition Notes
A strict carnivore diet excludes fruits, vegetables, legumes, grains, nuts, and seeds. This can make adequate fiber and certain nutrients harder to obtain, and long-term health effects are not well established.
This plan is a meal-planning example, not a guarantee of nutritional completeness. It is also relatively rich in animal protein, and some choices may be high in saturated fat. If you have kidney disease, high LDL cholesterol, diabetes, or take glucose-lowering medication, consult your healthcare professional before adopting a restrictive eating pattern.
Final tip:
Use these quantities as a shopping and cooking guide, not a rule that you must finish every portion. Your energy requirements and appetite may differ, so adjust servings to your individual needs.