What if you only ate meat for all your meals? What if you ate it every day? Does it sound fun? If you don’t think it sounds crazy, then in this article, we will introduce you to the 30-day carnivore diet meal plan. This is an eating approach that involves only consuming foods from animal sources. That means your menu will include meat, eggs, fish, and some dairy products. As to why one would want to have such a meal plan, the reasons are a few. Some people do it for weight loss, some do it to simplify their food choices, and others do it after hearing about the positive improvements in energy, skin, or digestion. This article will serve as a guide that will help you with meal ideas, a sample structure and other tips you will need along the way to stay safe.
What Is The Carnivore Diet?
It is important to understand the carnivore diet in detail before you start your 30-day carnivore diet meal plan. The carnivore diet plan is also known as the zero-carb or all-meat diet. Thus, chicken, fish, beef, eggs, etc, are sometimes included in the diet. There are different varieties of foods that are not included in the carnivore diet plan. People plan their carnivore diet meals as per their needs and goals. Some people only choose to eat muscle meat in their carnivore diet plan. Others choose to consume dairy such as butter and cream, along with the meat, in their carnivore diet meals.
Benefits of a 30-day carnivore diet meal plan and Scientific Evidence
A question that might arise is about the benefits and whether this whole thing is even scientific in the first place. Some people on a carnivore diet have experienced fast weight loss, while others say that their hunger has reduced. Many have also seen their blood sugar and other inflammatory symptoms improve while they were on a 30-day carnivore diet meal plan. Observational surveys that have been conducted about the diet have revealed that those who follow the diet feel better while they are on the diet and also have higher satisfaction. However, it is important to note that there is still no strong scientific consensus about all the positive anecdotes others have reported. There aren’t any long-term trials that have been conducted, and some experts also worry that a carnivore diet can spike LDL cholesterol for some people. The risk for kidney stones, gout, or bone health problems has also been mentioned in the long term when staying on the diet. In conclusion, there may be some benefits in the short term, but the long-term safety is still uncertain.
Do This Before You Start The 30-Day Carnivore Diet Meals
1. Consult your doctor first: You should consult your doctor before you make changes in your diet. If you are already on some medicines, it is wise to visit a doctor first because changes in diet can interfere with the medicine doses.
2. Check levels of cholesterol and blood pressure: Cholesterol levels increase in the body when they start eating an animal-based diet. High cholesterol levels are not good for your health. That is why it is important to check these levels in your body and make sure to consult a doctor if you feel something is wrong.
3. Take care of your kidney and bone health: Diets that are high in protein can have an impact on the kidneys. It can cause changes in the normal functioning of the kidneys. Taking a carnivore diet leads to changes in the levels of calcium in the body. That’s why you should take care of your kidney and bone health.
4. Vitamins and micronutrients: The day you start your 30-day carnivore diet meal plan, you will stop eating vegetables. That means you will not get a lot of vitamins and other minerals that you get from some plant foods. There are discussions in the scientific communities about vitamin C and an increased risk of scurvy for those on all-meat diets, which should be noted. Though many followers don’t experience any scurvy for long periods, it should still be noted, and you should monitor your health for any symptoms.
How The 30-Day Carnivore Diet Meal Plan Works
1. Take animal foods: Foods such as eggs, fish, and animal fats are known as animal foods. Make sure you take these foods in your 30-Day Carnivore Diet Meal Plan.
2. Have basic meals: It is important to add proteins and fats in the 30-Day Carnivore Diet Meal Plan. If you want to take micronutrients, make sure to add organ meat to your diet. Have it at least 2-3 times each week.
3. Have water, tea, or black coffee: If you are following a 30-Day Carnivore Diet Meal Plan, you should not eat carbohydrates. Thus, do not consume sugar and plant milks. Instead, you can take tea, water or coffee.
4. Listen to your body: It is good and vital to listen to your body. Do what makes you feel good. Adjust your meal and portion size in your day.
This is the basic plan of a functional carnivore diet.
The 30-Day Carnivore Diet Meals Plan Structure (Weekly Rhythm)
You can use a weekly template to keep things simple and balanced. A template is given below, you can rotate it according to your needs.
Week 1 — Transition and Simplicity: In the first week, start taking fatty foods that can be digested easily. You can take foods such as salmon and scrambled eggs in week one.
Week 2 — Build Routine: In the second week, you can add different foods. If you want, you can also go ahead with intermittent fasting. People generally like to eat bone broth, ground beef, and pork chops in week 2 of the 30-Day Carnivore Diet Meal Plan.
Week 3 — Nutrient Boost: In the third week, focus on adding foods that are nutritious in nature. For that, you can have shellfish and organ meats.
Week 4 — Solidify Habits: It is important to continue with your meals that worked well for you in the earlier weeks.
You can try this weekly rhythm to fill your 30 days. Make sure you consume at least one organ-heavy meal a week during this time for vitamins and minerals.
Daily Menu Sample for 30-Day Carnivore Diet Plan and Carnivore Diet Meals
Below is a simple diet menu that you can use on most days for your carnivore diet meals
- Breakfast: You can fry 3 eggs in butter along with 3 strips of bacon. You can also go for a 6-ounce steak if you want one big meal.
- Lunch: Cook beef patties with tallow or butter. Also, add a small portion of cheddar to it as well.
- Snack (optional): You can take hard-boiled eggs or cold roast beef slices as snacks.
- Dinner: For your dinner, you can add grilled salmon or steak with bone marrow to your diet.
- Hydration/Salt: Drink an adequate amount of water, and add salt to your routine. It is important to add water to your routine.
This menu shows a classic carnivore diet meal plan that is flexible and repeatable. Some carnivore meal ideas, like sardines for omega-3s, liver for vitamin A and copper, and bone broth for collagen, will help you get other essential things your body needs.
30-Day Carnivore Diet Meal Plan: beginner carnivore diet meal plan pdf
You can understand how the whole month might look. You can repeat weekly patterns across the month and adjust the portion sizes as per your needs.
Week 1 (Days 1–7): Simple, fatty cuts to ease into the diet plan
- Mon: Ribeye + bone broth
- Tue: Scrambled eggs + pork belly
- Wed: Take Salmon and shrimp
- Thu: Have ground beef patties and bone marrow
- Fri: You can eat chicken thighs roasted in butter
- Sat: Leftover ribeye + hard cheese
- Sun: Steak & eggs
Week 2 (Days 8–14): Add variety & fasting option
- Mon: Pork chops + bone broth
- Tue: Beef liver (small portion) + ground beef
- Wed: You can have sardines and scrambled eggs
- Thu: Take grilled salmon and shrimp
- Fri: Have slow-cooked brisket
- Sat: Eat omelette with cheddar and bacon
- Sun: You can do an Intermittent fasting day on this day
Week 3 (Days 15–21): In week 3, focus on having micronutrients by taking organs & seafood
- You can add liver, heart, oysters, mussels, and sardines across the week.
Week 4 (Days 22–30): In week 4, you can make a personalised plan
- You can add desired meals in the next week that you took in earlier weeks.
The above data should help you with a 30-Day Carnivore Diet Meal Plan. It will give you insights regarding when and how to start your diet plan. You can customise it as per your needs, wants and goals.
30-Day Carnivore Diet Menu: Beginner Carnivore Diet Meal Plan PDF
- Beef: ribeye, brisket, ground beef, oxtail and short ribs.
- Pork: You can have chops and bacon.
- Poultry: You can take chicken thighs and a whole chicken.
- Seafood: For seafood, you can eat salmon, sardines, oysters and shrimp.
- Organs: You can also consume organs like beef liver and heart. You can even take frozen food.
- Eggs & Dairy: eggs, butter, heavy cream (optional), and hard cheeses.
- Misc: bone broth, salt and tallow/lard.
- Supplements (optional): electrolytes, vitamin D (if low), consider a multivitamin only after some lab guidance.
You should prefer to buy fatty cuts as they add satisfaction to your diet and provide calories without needing a huge volume of meat.
Tips for 30-Day Carnivore Diet Meal Plan & Beginner Carnivore Diet Meal Plan PDF
1. Start with fatty meats: Lean meats are not very satiating, and they can leave you feeling hungry and depleted.
2. Salt and electrolytes: The 30-Day Carnivore Diet Meal Plan contains fewer carbs, and it can cause a reduction in the levels of sodium. To balance it, you should take salt. Also, you can take magnesium and potassium supplements.
3. Rotate proteins: To keep things interesting. It will also help you to cover micronutrients over the month, and you won’t get bored with eating the same things.
4. Use organ meats: Small quantities of liver, even once or twice, will provide vitamins.
5. Batch cook: You can slow-cook brisket or roast chickens to get meals on the go.
6. Track symptoms: Track your mood, skin, digestion and sleep. Note down any changes from week to week.
7. Expect an adaptation period: The first 1–2 weeks can be difficult. You may get headaches, fatigue, or digestive symptoms because your body is adapting to a new diet (the “keto flu” or adjustment). Have enough rest and water.
Most Commonly Asked Questions
Will I get scurvy without fruits and veggies?
It is rare to get scurvy. Fresh meat contains less vitamin C. That’s why it is important to get Vitamin C levels checked and consult a doctor if something is wrong.
Can I build muscle mass when I am on a carnivore diet?
A carnivore diet contains a high amount of protein. It is important to check calories. Also, do resistance exercises as they will help you gain muscle mass.
Is this safe for the long term?
There isn’t enough data to determine whether it is good for the long term or not. Some experts say it can cause heart and kidney risk. So, make sure you get tested regularly.
Tracking Progress and When To Stop
1. You should get checked regularly. Get lipids, fasting glucose/HbA1c, kidney function (creatinine), and uric acid checked before you start a new plan. Also, get it checked after 4–12 weeks after you start the diet.
2. If the levels of LDL cholesterol increase rapidly in your body, get checked. Also, get your health checked if you get symptoms such as weakness, severe constipation, etc.
3. Consult the doctor if you have a medical history or have any disease.
Final Thoughts
Whenever you make a major decision regarding your lifestyle, you should always make sure that it is safe to do so. We have given a beginner carnivore diet meal plan pdf in this article; follow it. Something like a 30-day carnivore diet meal plan isn’t just bold, but it can be experimental as well. There isn’t any long-term study that concludes the diet plan is safe, so it is important to be cautious. If you are considering this diet challenge, you should first do your tests and consult your doctor to make sure it is safe for you to do so. After switching to the diet, make sure you keep an eye on any symptoms and get them checked if needed to make sure the diet is safe for you.
