Free 7-Day Carnivore Diet Meal Plan
Batch cook for a week with easy add-ons for the rest of your family!
I follow the carnivore diet myself, but my toddler and husband eat a little differently, so I’ve learned how to build meals that start with meat and adapt from there. This plan is designed to be simple, nourishing, and flexible enough to keep everyone fed, without cooking separate dinners!
This 7-day carnivore diet meal plan (PDF below!) is built on real food, animal-based nutrition, and batch-cooked simplicity, with optional add-ons if your kids or spouse aren’t carnivore.
No ultra-processed “keto” snacks. No bisphenol-lined cans. Just nourishing, simple meals made to work in a real family kitchen.
Quick FAQ (Start Here if You’re New to Carnivore)
What does the carnivore diet consist of?
Animal foods only. Think meat, poultry, fish, eggs, animal fats (like butter or tallow), and sometimes dairy if tolerated. No plants, grains, or processed carbs.
Is cheese part of the carnivore diet?
Cheese can be part of the carnivore diet, depending on your tolerance and dietary goals. The strictest form of carnivore includes only animal meats and excludes all dairy, but many include cheese as an animal-derived food that adds variety, fat, and flavor. Aged, hard cheeses are often preferred for their lower lactose content, making them easier to digest. Be aware that some people may experience inflammation, digestive issues, or stalls in weight loss with dairy, so you may want to try eliminating it if you have any of these issues.
Can you have cottage cheese on carnivore?
Yes, if you tolerate dairy well. Stick to full-fat, plain versions with no additives or gums. It can make a convenient side when I want variety or a no-prep snack option.
Can you have coffee or tea?
Technically no, since they’re plant-based. But many people (myself included) include coffee or herbal teas without issue. It depends on your goals and how strict you want to be.
Just be sure not to add sweeteners, creamers, or sugar. If you don’t like it black, try adding a little heavy cream, or whisking in butter with a blender or electric whisk.
Do you have to eat organ meats?
They’re nutrient-dense, but not required daily. I include small amounts of beef liver once or twice a week.
If you don’t care for the taste, you can mix it into ground beef or take desiccated organ supplements–but it’s purely optional.
Can I follow the carnivore diet if my family doesn’t eat carnivore?
Absolutely. Every day in this plan includes add-on suggestions from simple, no-prep or batch-cooked sides you can portion out for the rest of your family.
You don’t have to make two meals every night!
How to Use This Meal Plan
This is a no-stress, repeat-friendly plan that emphasizes simple meats you can prep in batches once or twice a week.
On batch cooking days, make enough protein for everyone. A 6-ounce portion of cooked meat per meal is a good starting point if you’re new to carnivore; adjust this as needed based on your appetite during the first week.
Portion meats into glass storage containers and freeze servings to keep them fresh.
Pull from the freezer as needed throughout the week–no emergency cooking sessions necessary!
Each day includes 3 meals, but listen to your hunger. Protein and fat are very satiating! Some people prefer two meals a day; others, like myself, prefer four smaller ones.
Focus on protein-first plates. Add fat (like butter or tallow) if needed to stay full and energized.
Use high-quality salt to season everything well. I like Morton Sea Salt and Diamond Crystal Kosher Salt best. Many other salts, even fancy ones, were shown to have heavy metal contamination.
The 7-Day Carnivore Meal Plan
Grab a printable PDF copy of this plan below!
Sunday (Batch Cook Day 1)
Batch cook:
Ground beef patties (oven baked on a wire rack over a sheet pan)
Roasted chicken thighs (oven baked on a sheet pan)
Pan-seared salmon (while beef and chicken are baking)
Optional: if you’re cooking for others, roast a sheet pan of vegetables in the chicken/beef drippings after the meats are done (frozen veggies are fresher and more nutritious than produce aisle ones!)
Meals:
Breakfast: Beef patties, optionally with fried eggs if breakfast coincides with your cooking window. Add toast with butter/nut butters/honey for non-carnivores.
Lunch: Chicken thighs. For non-carnivores, add microwaved or roasted veggies tossed with butter and salt.
Dinner: Salmon. Add a simple assemble-and-serve salad (such as greens, pumpkin seeds, dried cranberries, and a Dijon vinaigrette) and toasted bread or fruit for non-carnivores.
Monday (No Cooking Needed!)
Breakfast: Shredded chicken. For non-carnivores, sandwich shredded chicken on bagels or thick bread with eater’s choice of spreads/toppings.
Lunch: Salmon. Add microwaved/roasted veggies for non-carnivores.
Dinner: Beef patties with optional cheese. Add burger buns, toppings, and a simple salad or side of fruit for non-carnivores.
Tuesday (No Cooking Needed!)
Breakfast: Flake salmon and mix with salted butter to make a carnivore salmon salad. For non-carnivores, flake salmon and mix with an avocado-oil mayo like this one and a little mustard to make a salmon salad, then serve on toast or bagels.
Lunch: Beef patties, optionally topped with melted cheese. For non-carnivores, crumble beef onto thick bread, and melt cheese on top for an open-faced sandwich. Pickles optional.
Dinner: Chicken thighs, optionally with cheese. For non-carnivores, add warmed tortillas (like these ones made with avocado oil and no weird additives), cheese, and taco sauce.
Wednesday (Batch Cook Day 2)
Use up any remaining beef, chicken, or salmon for breakfast. Mix and match as needed.
Batch cook:
Large chuck roast (pressure cooker, slow cooker, or oven, simply seasoned with salt)
If you’re cooking for other family members too, throw in some vegetables like onions, potatoes, celery, and carrots. They’ll make the broth more flavorful and provide more of a meal for non-carnivores.
Hard-boiled eggs (boil a dozen while the roast cooks)
Ground pork (pan-cooked)
Meals:
Breakfast: Eggs + ground pork or leftover meats. Add buttered toast or cheese and some fruit for non-carnivores.
Lunch: Shredded chuck roast bowl with broth or melted butter. For non-carnivores, serve as a stew with the vegetables and toasted bread for dipping.
Dinner: Fresh chuck roast slices. Add a simple salad or buttered veggies for non-carnivores.
Thursday (No Cooking Needed!)
Breakfast: Hard-boiled eggs and shredded beef. Add fruit slices or buttered English muffins for non-carnivores.
Lunch: Ground pork bowl. For non-carnivores, warm and fill tortillas with pork, cheese, and top with taco sauce.
Dinner: Chuck roast bowl. Add cheese or drizzle with a bit of heavy cream if you tolerate dairy. Serve as stew with bread or fruit for non-carnivores.
Friday (No Cooking Needed!)
Breakfast: Hard-boiled eggs and ground pork + cottage cheese (if tolerated). For non-carnivores, add fresh fruit or toast.
Lunch: Chuck roast slices with extra butter. Serve with steamed or microwaved veggies for non-carnivores.
Dinner: Ground pork bowl. For non-carnivores, heap pork onto bread or veggies, melt cheese on top, and serve with salad or fruit.
Saturday (No Cooking Needed!)
Breakfast: Ground pork. Add fruit and buttered toast for non-carnivores.
Lunch: Chuck roast bowl with both. For non-carnivores, serve as a stew and add toasted bread for dipping or a side of fruit.
Dinner: Finish any remaining meat. Serve meat with a simple salad or whatever sides are left over for non-carnivores.
Adjusting the Meal Plan
While you can batch cook just once a week, I recommend two batch-cooking days when starting out. This gives you flexibility to delay or hasten your second batch based on how much you and your family actually eat during the week.
Plan For Success
You don’t need to cook two dinners to feed your family well! With a little prep and a protein-first mindset, you can eat carnivore, nourish your family, and make mealtime easier for everyone at the table.
Want a printable version of this plan?
Click here to download a free 1-page reference sheet with the 7-day menu and batch-cooking checklist. It’s perfect for taping to your fridge or sliding into your meal planner.
Want more tools?
Subscribe below and I’ll also send you a copy of my full 7-Day Carnivore Meal Plan + Family Add-On Ideas booklet (normally $19)! It includes a batch cooking checklist and detailed visual daily pages to help you stay on track, as well as new templates you can use to customize your meal plan for your family. You’ll also get new posts, printables, and recipes delivered to your inbox every week!
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