A free 7-day carnivore diet meal plan only needs five or six staple foods, two meals per day, and about 90 minutes of weekly meal prep to execute. Below is a complete week of carnivore eating with exact portions, estimated macros for every meal, a full shopping list with prices, and practical tips to make the plan sustainable long-term. This plan is designed for a moderately active adult eating roughly 2,000 to 2,400 calories per day. Adjust portions based on your hunger and goals.
Before You Start: Setting Your Targets
This meal plan assumes the following daily targets:
- Protein: 140 to 180 grams (about 1 to 1.2 grams per pound of body weight for a 160-pound person)
- Fat: 120 to 160 grams (roughly 60 to 65 percent of total calories)
- Calories: 1,800 to 2,400
If you weigh more or less than 160 pounds, or if you have specific body composition goals, scale the portions accordingly. Our carnivore diet macros guide explains exactly how to calculate your individual protein and fat targets.
Most carnivore dieters eat one to two meals per day. This plan uses two meals because it works for the widest range of people, whether you are a beginner still adjusting or an experienced carnivore looking for a structured week. If you prefer intermittent fasting or OMAD, combine both meals into a single larger sitting.
Day 1: Monday
Meal 1
- 4 eggs scrambled in 1 tbsp butter
- 4 strips thick-cut bacon
Macros: ~36g protein, ~40g fat, ~508 calories
Meal 2
- 12 oz ribeye steak, pan-seared in 1 tbsp butter
- 2 eggs fried in the steak drippings
Macros: ~82g protein, ~78g fat, ~1,042 calories
Daily total: ~118g protein, ~118g fat, ~1,550 calories
Monday is intentionally lighter. Your body is transitioning from weekend eating and a lower-calorie start eases you in. If you feel hungry, add 2 more eggs or an extra tablespoon of butter to either meal.
Day 2: Tuesday
Meal 1
- 1/2 lb ground beef (80/20) pan-fried into patties
- 2 eggs fried in the beef fat
Macros: ~52g protein, ~58g fat, ~738 calories
Meal 2
- 14 oz New York strip steak with 2 tbsp butter
- Side of 4 oz beef liver, pan-seared (optional but recommended)
Macros: ~90g protein, ~68g fat, ~946 calories
Daily total: ~142g protein, ~126g fat, ~1,684 calories
Tuesday introduces beef liver, the most nutrient-dense food on the planet. Even 4 ounces twice a week covers your vitamin A, B12, copper, and folate needs. If you are not ready for liver, skip it and add an extra 4 oz of steak instead.
Day 3: Wednesday
Meal 1
- 6 eggs scrambled in 2 tbsp butter
- 3 strips bacon
Macros: ~48g protein, ~52g fat, ~664 calories
Meal 2
- 1 lb chicken thighs (bone-in, skin-on), roasted
- 2 tbsp butter melted over the chicken
Macros: ~80g protein, ~60g fat, ~860 calories
Daily total: ~128g protein, ~112g fat, ~1,524 calories
Wednesday is a lower-calorie day. If you are active, add a 1/2 lb ground beef patty to Meal 1 to bring the total closer to 2,000 calories. Chicken thighs are an excellent budget protein — learn more about chicken on the carnivore diet. If you prefer to keep things simpler, see our guide to the best meats for the carnivore diet for easy substitutions.
Day 4: Thursday
Meal 1
- 1/2 lb ground beef (80/20) cooked with 2 eggs
- 1 tbsp butter
Macros: ~52g protein, ~60g fat, ~756 calories
Meal 2
- 16 oz ribeye steak, reverse-seared
- 2 tbsp butter
Macros: ~93g protein, ~100g fat, ~1,288 calories
Daily total: ~145g protein, ~160g fat, ~2,044 calories
Thursday is the highest-calorie day so far. The 16 oz ribeye is a satisfying anchor meal that keeps you fueled through Friday. Reverse-searing (cook low in the oven at 250 degrees until 10 degrees below your target temp, then sear in a ripping hot cast iron skillet for 60 seconds per side) produces the best results for thicker steaks.
Day 5: Friday
Meal 1
- 8 oz salmon fillet, pan-seared in 1 tbsp butter
- 3 eggs scrambled
Macros: ~62g protein, ~38g fat, ~586 calories
Meal 2
- 12 oz ribeye steak with 2 tbsp butter
- 2 oz cheddar cheese (optional)
Macros: ~78g protein, ~86g fat, ~1,094 calories
Daily total: ~140g protein, ~124g fat, ~1,680 calories
Friday brings in salmon for omega-3 fatty acids. Wild-caught is ideal, but farmed Atlantic salmon still provides excellent nutrition. If you dislike fish, substitute with a 1/2 lb ground beef patty and 2 eggs.
Day 6: Saturday
Meal 1
- 1/2 lb ground beef (80/20) smash burgers
- 2 oz cheddar cheese melted on top
- 3 eggs fried in the burger fat
Macros: ~62g protein, ~72g fat, ~908 calories
Meal 2
- 1 lb bone-in pork chops, pan-seared in 1 tbsp butter
- 4 strips bacon
Macros: ~90g protein, ~62g fat, ~934 calories
Daily total: ~152g protein, ~134g fat, ~1,842 calories
Saturday is a good day to experiment with variety. Pork is perfectly fine on carnivore and offers a different flavor profile from the beef-heavy weekdays. If you prefer, swap the pork chops for lamb chops or a pork shoulder steak.
Day 7: Sunday (Meal Prep Day)
Meal 1
- 5 eggs scrambled in 2 tbsp butter
- 4 strips bacon
Macros: ~43g protein, ~50g fat, ~626 calories
Meal 2
- 12 oz slow-cooked chuck roast
- Drippings from the roast as a sauce
Macros: ~78g protein, ~65g fat, ~913 calories
Daily total: ~121g protein, ~115g fat, ~1,539 calories
Sunday doubles as meal prep day. While you eat your meals, cook ground beef and hard-boil eggs for the week ahead. The chuck roast goes in the slow cooker in the morning and is ready by dinner. More on the full prep routine below, and see our complete carnivore diet meal prep guide for a detailed walkthrough.
Weekly Summary
| Day | Protein | Fat | Calories |
|---|---|---|---|
| Monday | 118g | 118g | 1,550 |
| Tuesday | 142g | 126g | 1,684 |
| Wednesday | 128g | 112g | 1,524 |
| Thursday | 145g | 160g | 2,044 |
| Friday | 140g | 124g | 1,680 |
| Saturday | 152g | 134g | 1,842 |
| Sunday | 121g | 115g | 1,539 |
| Weekly Average | 135g | 127g | 1,695 |
The weekly average sits at approximately 1,695 calories per day. If your target is higher, the easiest adjustments are adding an extra tablespoon of butter to any meal (+100 calories, +12g fat) or adding 2 eggs (+140 calories, +12g protein, +10g fat). If your target is lower, reduce steak portions by 2 to 4 ounces.
Complete Shopping List
Here is everything you need for the full week. Prices are approximate based on US national averages as of early 2026.
Beef
- 2 lbs ground beef (80/20): ~$11
- 3 ribeye steaks (12 oz, 12 oz, 16 oz — about 2.5 lbs total): ~$30
- 1 New York strip steak (14 oz): ~$13
- 1 chuck roast (3-4 lbs, yields leftovers for next week): ~$16
Other Proteins
- 1 lb chicken thighs (bone-in, skin-on): ~$3
- 1 lb bone-in pork chops: ~$5
- 8 oz salmon fillet: ~$6
- 1 package thick-cut bacon (15-16 strips): ~$7
- 4 oz beef liver (optional): ~$1
Dairy and Eggs
- 2.5 dozen eggs (30 eggs): ~$7
- 1 lb butter (4 sticks): ~$5
- 4 oz cheddar cheese (optional): ~$2
Pantry
- Salt (sea salt or Redmond Real Salt): already in pantry
Estimated Weekly Total: $75 to $90
Budget version (swap ribeyes for chuck roast and more ground beef): $55 to $65. Read our full guide on eating carnivore on a budget for more strategies.
Premium version (add grass-fed beef, extra steaks, seafood variety): $110 to $140. See our complete carnivore diet shopping list for the full premium tier.
How to Meal Prep This Plan
The carnivore diet is the simplest diet in the world to meal prep. No chopping, no complicated recipes, no measuring out seventeen different spices. Here is a 90-minute Sunday routine that sets up your entire week.
Sunday Prep Routine (90 Minutes)
Step 1 — Start the chuck roast (5 minutes active, 6-8 hours passive)
Season a 3-4 lb chuck roast generously with salt. Sear all sides in a hot cast iron skillet with tallow or butter for 2 to 3 minutes per side. Transfer to a slow cooker and cook on low for 6 to 8 hours. This becomes Sunday dinner plus 2 to 3 extra meals for the week.
Step 2 — Cook ground beef (15 minutes)
Brown 2 pounds of ground beef in a large skillet. Season with salt. Divide into 4 portions in glass containers. These are your grab-and-go Meal 1 bases for Monday through Thursday.
Step 3 — Hard-boil eggs (15 minutes)
Boil 12 eggs. Cool and store in the fridge unpeeled. These serve as quick add-ons to any meal or emergency snacks when you need extra protein.
Step 4 — Cook bacon (20 minutes)
Lay out the entire package of bacon on a sheet pan lined with parchment. Bake at 400 degrees for 18 to 22 minutes. Store in the fridge. Bacon reheats quickly in a skillet or microwave.
Step 5 — Portion steaks (5 minutes)
Leave all steaks uncooked in the fridge, seasoned with salt. Cook fresh each evening. A steak takes 8 to 12 minutes to cook, and the quality difference between fresh and reheated steak is enormous. Never meal prep steaks in advance.
For a more detailed walkthrough with storage times and reheating techniques, see our complete carnivore diet meal prep guide.
What to Do if You Are Hungry Between Meals
The carnivore diet is not about willpower or suffering through hunger. If you are hungry between meals, you should eat. Here are the best between-meal options:
Hard-boiled eggs. Two hard-boiled eggs provide 12 grams of protein and 10 grams of fat in about 60 seconds of effort. This is the best quick carnivore snack if you prepped a batch on Sunday.
Extra butter. A tablespoon of butter has 12 grams of fat and 100 calories. Eating a pat of butter between meals can tide you over without spoiling your appetite.
Leftover ground beef. Heat up a portion of your pre-cooked ground beef. It takes 2 minutes in a skillet and provides substantial protein and fat.
Beef jerky or biltong. Keep a bag in your desk at work. Check the ingredients for added sugar — many commercial brands sneak it in. The best jerky for carnivore uses only beef and salt.
Bone broth. A cup of bone broth provides collagen, electrolytes, and warmth. It is not calorie-dense but can settle hunger until your next meal.
If you are consistently hungry between two meals every day, that is your body telling you to increase portion sizes. Add 4 ounces of meat or 2 eggs to each meal rather than introducing a third eating window. Most carnivore dieters find that intermittent fasting happens naturally once their portions are dialed in.
Tips for Sticking to the Plan
Do not fear monotony. Eating steak and eggs every day sounds repetitive until you realize that most people eat the same 8 to 10 meals on rotation anyway. The simplicity is a feature, not a bug. You spend less time planning, shopping, and cooking.
Salt your food generously. Under-salting is the number one reason people feel fatigued or get headaches in the first few weeks. Use 2 to 3 teaspoons of salt per day minimum. This is especially important during the adaptation period.
Cook with fat. Every meal should involve butter, tallow, or the rendered fat from your meat. Fat is your primary energy source and makes everything taste better. If a meal feels unsatisfying, you probably need more fat, not more protein.
Track for the first two weeks. You do not need to track forever, but logging your meals for 14 days confirms you are eating enough. Under-eating is the most common mistake, not overeating. Use the Vore app to track portions and see your daily macros without any manual calculation.
Buy a meat thermometer. A $15 instant-read thermometer prevents overcooked steaks and undercooked chicken. Pull ribeyes at 130 degrees for medium-rare. Pull chicken thighs at 175 degrees for crispy skin and juicy meat.
Batch cook twice a week if needed. If Sunday prep does not last you through Friday, do a smaller Wednesday cook. Brown another pound of ground beef and boil 6 more eggs. This adds 20 minutes to your Wednesday evening but keeps you stocked through the weekend.
How to Customize This Plan
This meal plan is a starting point. Here are common modifications:
For weight loss: Reduce fat portions by about 20 percent. Use 1 tbsp of butter instead of 2. Choose 90/10 ground beef instead of 80/20. Keep protein the same or slightly higher. This creates a moderate calorie deficit without sacrificing satiety or muscle.
For muscle gain: Increase all portions by 25 to 30 percent. Add a third meal if needed. Prioritize protein, aiming for 1.2 to 1.5 grams per pound of body weight. A post-workout meal of 6 eggs and 1/2 lb ground beef is an excellent muscle-building staple. See our carnivore diet for athletes guide for sport-specific adjustments.
For the lion diet: Remove chicken, pork, fish, cheese, bacon, and eggs. Eat only beef (including liver), salt, and water. This is a strict elimination protocol used for autoimmune or digestive issues. Replace all non-beef meals with ground beef or chuck roast.
For budget constraints: Replace all ribeyes with chuck roast and additional ground beef. Use chicken thighs as your secondary protein. Buy eggs in flats of 5 dozen from warehouse stores. This brings the weekly cost under $60. Our budget carnivore guide has a complete cost-optimized plan.
How Vore Makes Meal Planning Easier
If building a custom meal plan week after week feels like too much effort, the Vore app includes 20 built-in carnivore meal plans designed for different goals:
- Budget Carnivore Plan: Ground beef and eggs focused, under $50 per week
- Performance Plan: Higher protein for athletes and lifters
- Lion Diet Plan: Beef, salt, and water only
- Nose-to-Tail Plan: Incorporates organ meats for maximum nutrition
- Beginner Friendly Plan: Simple meals for your first weeks on carnivore
- High Calorie Bulk Plan: 3,000+ calories for muscle gain
- OMAD Plan: One meal a day with complete daily nutrition
Each plan includes daily meals with pre-calculated macros and the ability to swap individual meals based on what you have in the fridge. The app auto-tracks your protein, fat, and calories as you log meals, so you always know where you stand.
Download Vore for iOS or Android to access all 20 meal plans, 100+ hand-crafted carnivore recipes, and automatic macro tracking.