On a Carnivore Diey, you need to stick to the daily macro limit to induce ketosis and start burning fat. Also, to lose weight, you need to create a caloric deficit, meaning burning more calories than you consume. You can also decrease your calorie consumption to speed up the fat loss process using these low calorie lunch ideas.
Highlights
Why Lunch Matters on the Carnivore Diet
When people think of the Carnivore Diet, they usually imagine ribeyes, bacon, and cheese; tasty, yes, but not exactly low in calories. If you are trying to lose weight, those meals can quickly push you into a calorie surplus.
But the good news is that Carnivore meals can be both satisfying and calorie-friendly, especially at lunch.
Before learning about the best low calorie lunch ideas that fit perfectly into a Carnivore lifestyle, let’s find out why lunch is an important Carnivore meal.
Lunch determines your energy levels in the afternoon: A heavy lunch can lead to fatigue, while a balanced one keeps your energy stable.
Lunch keeps you from overeating later: If your lunch is too fatty or calorie-dense, you might skip satiety signals and end up overeating at dinner.
Lunch helps you lose weight: A carefully chosen low calorie lunch can create the calorie deficit needed for fat loss without hunger.
On high-carbohydrate diets, lunch often means salads, sandwiches, or wraps. On Carnivore, however, the menu is entirely different.
Since plants and all carbohydrates are off the table, your choices revolve around protein and fat sources. It means mouth-watering foods like meat, chicken, fish, eggs, etc.
You can think of lunch as your main meal. It should be satisfying but not overwhelming, nourishing without being calorie-heavy.
With the right low calorie lunch ideas, you can stay full, maintain focus, and progress toward your weight loss goals while enjoying a Carnivore-friendly meal.
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The Best Low Calorie Foods for a Carnivore Lunch
Although you can consume all animal-based foods on a Carnivore Diet, some of these foods are better for those who are trying to lose weight.
Some are naturally high in calories because of fat content, while others are lean, light, and perfect for lowering caloric intake.
The table below shows the main animal-based foods with lean protein content that are best for those who want to lose weight on a Carnivore Diet.
Food
Calories (per 100g)
Protein
Fat
Why It Works
Chicken breast
165 kcal
31g
3.6g
Lean, versatile, widely available
Turkey breast
135 kcal
29g
1g
High protein, very low fat
Cod
82 kcal
18g
0.7g
Extremely low-calorie, filling
Shrimp
99 kcal
24g
0.3g
Great for quick meals, pure protein
Egg whites
52 kcal
11g
0g
Pure protein, zero fat
Venison
158 kcal
30g
3g
Lean red meat with rich flavor
Lean beef (sirloin, round)
150 kcal
27g
5g
Lower calorie than ribeye or brisket
Why Lean Meat Is Good for Weight Loss?
Lean animal foods give you high protein without too much fat, which means fewer calories overall. Protein is also the most satiating macronutrient, so you will feel full for hours after eating.
Meanwhile, seafood and poultry help you keep variety in your meals without crossing your calorie limits.
If you are trying to lose weight on a Carnivore Diet, you need to go slow on the following foods:
Fatty beef cuts like ribeye and brisket
Pork belly and bacon
Cheese and heavy cream
Added fats like butter, tallow, and ghee
These foods are all Carnivore-friendly, but they are high in calories. For weight loss, you should consume them sparingly or balance them with leaner proteins.
The next step is to know how many calories you need every day if you want to create a caloric deficit and lose weight.
How Many Calories Do I Need Daily to Lose Weight?
The number of calories you need to eat to lose weight depends on your age, gender, weight, height, activity level, weight loss goals, and starting weight. So, it varies from person to person, but here is the general rule:
Step 1: Calculate maintenance calories, meaning the number of calories you burn per day. This includes:
Basal Metabolic Rate (BMR): Calories your body burns at rest
Activity calories: Calories burned through movement, exercise, and daily activity
Step 2: Create a caloric deficit
Safe weight loss: 500–750 kcal deficit/day → ~0.5–1 kg (1–2 lbs) per week
Aggressive deficit: 750–1000 kcal/day → ~1–1.5 kg (2–3 lbs) per week (It is not recommended for the long-term.)
OR you can simply use this free Carnivore Diet Macro Calculator to find the proper ratio of macronutrients based on your specifications. You can also consult Carnivore Doctors and receive personal advice.
The following table shows rough estimates for different adults to lose weight:
Person Type
Maintenance Calories
Target Calories for Weight Loss
Notes
Sedentary woman, 30y, 65kg, 165cm
1,800 kcal
1,300–1,400 kcal
Moderate deficit, safe weight loss
Active woman, 30y, 65kg, 165cm
2,000 kcal
1,500–1,600 kcal
Activity included
Sedentary man, 30y, 80kg, 175cm
2,300 kcal
1,800–1,900 kcal
Moderate deficit
Active man, 30y, 80kg, 175cm
2,600 kcal
2,000–2,100 kcal
Includes exercise
Very active male athlete, 30y, 80kg
3,000–3,200 kcal
2,200–2,400 kcal
Higher activity level
Tips:
Losing 0.5–1 kg per week is sustainable and preserves muscle.
High-protein diets like Carnivore help reduce hunger while creating a caloric deficit.
Track progress and adjust calories every 2-3 weeks as your weight changes.
Points to Consider Before Using the Low Calorie Lunch Ideas
When designing your lunch, think about three things:
Protein: Start with lean meats like chicken, turkey, white fish, or egg whites.
Volume: Add bone broth or mix two lean protein sources, for example, shrimp and cod, to have more food without more calories.
Flavor: Use salt, spices, or even small amounts of fattier meats to keep meals enjoyable.
For example, grilled chicken with bone broth feels hearty even though it is under 300 calories. A shrimp and cod combo gives you more volume and better taste without excess fat.
Small tweaks make a big difference when you are eating this way every day.
10 Low Calorie Lunch Ideas to Lose Weight on a Carnivore Diet
Here are ten low calorie lunch ideas, each with exact ingredients, instructions, and macros so you can track calories and protein easily. You can also use these Carnivore Diet recipes for more Carnivore-friendly meals.
[cta-meal-plan]
1. Grilled Chicken Breast with Egg Whites
Ingredients:
150g chicken breast (165 kcal, 31g protein, 3.6g fat)
4 egg whites (68 kcal, 14g protein, 0g fat)
1 tsp salt
1 tsp black pepper
Instructions:
Grill chicken until golden brown and fully cooked.
Scramble egg whites in a nonstick pan.
Serve together and enjoy!
Macros:
233 kcal | 45g protein | 3.6g fat | 0.7g total carbs
2. Shrimp and Cod Dish
Ingredients:
120g shrimp (118 kcal, 29g protein, 0.4g fat)
120g cod (98 kcal, 22g protein, 0.8g fat)
1 tsp sea salt
Instructions:
Steam or boil shrimp and cod until cooked through.
Season with salt and serve hot.
Macros:
216 kcal | 51g protein | 1.2g fat | ~0.7g total carbs
Go leaner at lunch, heavier at dinner. Save your higher-fat cuts for dinner when you want more satiety.
Batch cook. Grill chicken or turkey in advance.
Add broth. Bone broth boosts fullness with almost no calories.
Mix proteins to make meals interesting. Shrimp + fish or chicken + egg whites.
Avoid fat bombs. Butter, cheese, and bacon are tasty, but they can double or triple calories quickly.
Conclusion
Using the above low calorie lunch ideas and focusing on leaner meats, seafood, and smart combinations, you can create Carnivore meals that fit your goals and taste delicious.
These meals are simple, satisfying, and easy to repeat while helping you reach your fat loss goals without hunger or frustration.
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