The Carnivore Diet is a simple elimination lifestyle that improves insulin resistance, hormones, and heart and brain function by avoiding plant-based foods. Starting a low-carb diet can be challenging for those used to consuming high levels of carbohydrates. That is why this beginner Carnivore Diet meal plan PDF with sample weekly and monthly plans helps you cut carbohydrates healthily and effectively. So, if you are a beginner wondering what to eat, how to get started, and how to stay on track, or if you are transitioning from Keto, or just want to reduce inflammation and boost energy, keep reading!
Highlights
Carnivore Diet for Beginners
The Carnivore Diet is the last stage of the Primal Diet, and now that you are experiencing it means that you have been on the Low-Carb, Keto, and Ketovore diets before.
This is because going Carnivore right after a high-carbohydrate diet can be very challenging or even unhealthy because you should cut all carbohydrates.
However, a healthier way is to start decreasing carbohydrates depending on your metabolic flexibility.
When you have enough experience with a low-carb lifestyle and your body is almost fat-adapted and familiar with ketosis, you can start the Carnivore Diet.
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What to Eat on a Carnivore Diet?
Carnivore is an animal-based way of eating in which you can consume only meat, fish, animal fats, organ meats, eggs, and limited high-fat dairy. You can also download this free Carnivore Diet Food Pyramid.
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Meat (Ruminants and Poultry)
Consume fatty, nutrient-dense cuts from ruminant animals and include poultry:
Ribeye steak
Ground beef (80/20 or fattier)
Chuck roast
Short ribs
Brisket
Sirloin steak
Beef shank
Flank steak
Beef back ribs
Lamb chops
Lamb shoulder roast
Ground lamb
Lamb ribs
Lamb shank
Pork belly
Pork ribs
Pork shoulder
Pork chops
Ground pork
Ham
Pork tenderloin
Chicken thighs
Chicken wings
Chicken drumsticks
Whole roasted chicken
Chicken necks
Ground chicken
Turkey thighs
Turkey wings or drumsticks
Ground turkey
Roasted turkey breast
Duck breast or whole duck
Duck legs
Quail
Cornish hen
Goose
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Organ Meats
Organ meats are superfoods rich in essential vitamins, minerals, and enzymes. The most common organ meats you can consume on a Carnivore Diet include:
Beef liver: high in vitamin A, B12, iron, and copper [1] [2]
Heart (beef or chicken): rich in CoQ10 and B vitamins [3] [4]
Kidneys (lamb or beef): a good source of selenium and vitamin B12 [5] [6]
Spleen: high in iron and compounds supporting the immune function [7] [8]
Sweetbreads (thymus or pancreas): soft texture, rich in nutrients
Tip: Start small (30–50g/day), especially with liver. You can mix organ meats with ground beef or make patties to mask flavor while still benefiting from their nutrition.
Fish and Seafood
Wild-caught fatty fish are rich sources of omega-3s fatty acids. The most commonly used fish and seafood on a Carnivore Diet include [9] [10]:
Even if you are transitioning from a Keto Diet, meaning you have experience in a low-carb lifestyle, the first week of Carnivore can be a little tough.
You may experience Carnivore Diet side effects like fatigue, brain fog, or digestive changes, known as Keto or Carnivore Flu, which are temporary and usually due to electrolyte imbalances or carb withdrawal. Staying hydrated and eating enough fat can ease the transition [13].
But as your body gets fat-adapted, you will experience the resulting health benefits, including better focus, consistent energy, and effortless appetite control [14] [15] [16].
Just eat when hungry, stop when full, and stick to animal-based foods. Don’t worry about counting calories and balance your macronutrient ratio by eating high-quality meat and fat.
You can use this free Carnivore Diet Macro Calculator to find out your optimal amounts of fat and protein based on your height, weight, gender, and activity level.
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The thing that can help you stay on track and reach your goals at this stage is a beginner Carnivore Diet meal plan PDF, which you can download and maybe print and use for planning.
This sample meal plan includes simple meals with easily available ingredients and no complicated prep. Quantities are flexible based on your hunger and goals.
You can also use this free Carnivore Diet Meal Planner to get personalized meal plans based on the animal-based foods you prefer and your health status and goals.
Here is your sample 30-day beginner Carnivore Diet meal plan PDF. You can change the foods based on your goals and preferences, but please use only Carnivore-friendly sources.
Meals use common, affordable, and widely available ingredients like ground beef, eggs, chicken thighs, and butter with no exotic meats or complex recipes.
Frequent use of repeatable, low-prep meals (e.g., burger patties, boiled eggs, bone broth) reduces decision fatigue.
Week 1 focuses on familiar and easy-to-cook foods like ground beef and eggs.
Week 2–4 gradually adds foods like lamb, seafood, pork belly, and dairy, allowing your digestion to adapt step by step.
It Needs No Complicated Cooking Skills
All meals can be prepared with a pan, oven, or air fryer.
No sauces, marinades, or meal prep gymnastics! Just salt, fat, and meat.
It Gives Flexible Quantities Based on Hunger
Instead of strict portioning, this beginner Carnivore Diet meal plan PDF encourages eating until full, respecting hunger cues, which is a core Carnivore principle, especially helpful for beginners adjusting to fat-based satiety.
You can also use these Carnivore Diet recipes to easily make delicious and healthy Carnivore Diet dishes.
It Provides Enough Electrolytes and Fat
Each week’s plan includes fat (tallow, butter) and hydration (bone broth, salt), which helps reduce common beginner issues like fatigue, headaches, or constipation.
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Beginner Carnivore Grocery List
Here is a simple starter list of what to need to buy for your first month on a Carnivore Diet. You can also download this Carnivore Food List.
Your body needs time to adapt from running on carbohydrates to burning fat to produce energy. Give yourself at least 30 days to see the true benefits.
The key to sticking to the Carnivore Diet is meal simplicity. Prepping ahead saves time and avoids decision fatigue. You can follow the tips below to get better Carnivore Diet results:
Batch cook burger patties, steak strips, or eggs.
Use the air fryer, oven, or cast iron for bulk cooking.
Freeze cooked meat in portions for later use.
Make a weekly bone broth batch to use every day.
Always keep ready-to-eat items like boiled eggs, cooked liver, and jerky.
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Tips for a Smooth Start
Start with familiar meats like ground beef, eggs, and chicken thighs.
Don’t fear fat. Use tallow, butter, and fatty cuts to avoid energy crashes.
Use salt and electrolytes to keep your electrolytes balanced.
Repeat meals if needed. It’s okay to eat steak twice a day.
Avoid coffee and dairy if you're sensitive. These can slow healing for some.
Remember, Carnivore is an elimination diet. You are not just feeding your body but resetting it. Track how you feel, not just what you weigh.
Conclusion
Starting the Carnivore Diet doesn’t have to be overwhelming. With this beginner Carnivore Diet meal plan PDF, you will have the tools to start the diet the right way and healthily.
Stick to simple meals, prioritize fat and electrolytes, and give your body time to adjust. The health benefits that result, reduced inflammation, better immune function, lower insulin resistance, mental clarity, and weight loss, are worth it.
FAQs
Here are the answers to the most frequently asked questions about the beginner Carnivore Diet meal plan PDF.
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Can I Drink Coffee on the Carnivore Diet?
You can drink black or bulletproof coffee (coffee with butter) on a Carnivore Diet, but it is best to reduce or eliminate it if you have gut or sleep issues.
What Can I Snack on in Carnivore?
You can use these Carnivore Diet snacks, including hard-boiled eggs, cooked meats, cheese, and beef sticks (without additives).
Do I Need to Count Calories on a Carnivore Diet?
No. Just eat animal foods until satisfied. You will naturally regulate hunger.
Is Dairy Allowed on the Carnivore Diet?
It is optional. Some tolerate it well; others don’t. Stick to high-fat dairy like aged cheeses and butter, and test how your body reacts.
What If I Get Constipated?
Carnivore Diet constipation is a common temporary side effect. Drink bone broth, add salt, and include more fat. Don’t worry, your digestion will adapt over time.
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