21-Day Animal-Based Diet Meal Plan

I. Introduction

In a world saturated with complex dietary guidelines, conflicting nutritional advice, and an endless parade of processed foods, a growing movement is looking to the past for answers. The animal-based diet represents a powerful return to our ancestral roots, a nutritional philosophy grounded in the simple yet profound idea that the optimal human diet is the one we evolved to eat. This lifestyle centers on the most nutrient-dense foods available: high-quality meat, vital organs, vibrant fruits, natural honey, and wholesome raw dairy. It’s not just a diet; it’s a radical shift in how we think about food, health, and what it means to be human.

The core philosophy of the animal-based diet is elegantly simple: for millennia, our ancestors thrived on a diet rich in animal products. They were strong, robust, and free from the chronic diseases that plague modern society. By emulating their way of eating, we can tap into our genetic potential for radical health and vitality. This approach strips away the confusing and often misleading noise of modern nutrition, focusing instead on the foundational foods that have nourished humanity for generations. It’s about embracing a way of eating that is both deeply intuitive and backed by a growing body of scientific evidence.

This comprehensive guide will walk you through everything you need to know to embark on your own animal-based journey. We will explore the fundamental principles of the diet, delve into the science behind its potential benefits, and provide a clear roadmap for getting started. The centerpiece of this article is a detailed 21-day meal plan, complete with delicious recipes and practical tips to make your transition seamless and successful. Whether you are seeking to lose weight, boost your energy, improve your mental clarity, or simply reclaim your health, this guide will provide you with the tools and knowledge to transform your life, one nutrient-dense meal at a time.

II. Understanding the Animal-Based Diet: Principles and Science

At its heart, the animal-based diet is a framework for eating that prioritizes the most bioavailable and nutrient-rich foods on the planet. It is built on a set of clear, actionable principles designed to optimize health, performance, and overall well-being. By understanding these principles and the scientific evidence that supports them, you can unlock the full potential of this powerful nutritional approach.

A. Core Principles

1. Prioritizing Animal Foods: The foundation of the animal-based diet is high-quality meat, organs, and animal fats. These foods are celebrated for their unparalleled nutrient density, providing a complete spectrum of essential amino acids, vitamins, and minerals in their most bioavailable forms. Unlike plant-based sources, which often contain anti-nutrients that can interfere with absorption, animal foods are readily utilized by the human body. This principle is about recognizing that for most of human history, animal products were the cornerstone of our diet, providing the essential building blocks for strong bodies and sharp minds.
2. Nose-to-Tail Eating: In our modern world, we have become disconnected from the traditional practice of eating the whole animal. The animal-based diet seeks to revive this ancestral wisdom by emphasizing the consumption of organ meats. Organs like liver, heart, and kidney are nutritional powerhouses, containing unique nutrients that are often lacking in muscle meat alone. For example, liver is an incredibly rich source of vitamin A, B vitamins, and iron, while heart is packed with CoQ10, an essential compound for cardiovascular health. By embracing nose-to-tail eating, we can ensure a more complete and robust nutritional profile, just as our ancestors did.
3. Strategic Carbohydrates: Unlike strict carnivore or ketogenic diets, the animal-based diet strategically incorporates carbohydrates from low-toxicity sources. This includes ripe, seasonal fruits, raw honey, and, for those who tolerate it, raw dairy. The inclusion of these carbohydrates provides a readily available source of energy, supports hormone balance, improves sleep quality, and enhances athletic performance and recovery. The key is to choose carbohydrates that are easily digestible and free from the defense chemicals found in many plant foods.

B. Key Distinctions: Animal-Based vs. Carnivore vs. Paleo

To better understand the animal-based diet, it is helpful to compare it to other popular ancestral eating frameworks. While they share some similarities, there are crucial differences in their food inclusions and restrictions.

Diet	Meat & Organs	Fruits & Honey	Dairy	Vegetables	Grains & Legumes	Processed Foods
Animal-Based	Yes (Foundation)	Yes (Strategic)	Yes (Raw, if tolerated)	No (Avoided)	No (Avoided)	No (Avoided)
Carnivore	Yes (Exclusive)	No (Avoided)	Some (Minimal)	No (Avoided)	No (Avoided)	No (Avoided)
Paleo	Yes	Yes	No (Avoided)	Yes (Some)	No (Avoided)	No (Avoided)

C. Potential Health Benefits

Many individuals who adopt an animal-based diet report a wide range of health improvements. While individual results can vary, some of the most commonly cited benefits include:

• Weight Loss: By prioritizing protein and healthy fats, the animal-based diet can increase satiety and reduce overall calorie intake, leading to sustainable weight loss.
• Improved Energy Levels: The consistent intake of nutrient-dense foods and the elimination of processed carbohydrates can lead to more stable blood sugar levels and sustained energy throughout the day.
• Better Digestion: For many, eliminating plant-based irritants like lectins and oxalates can lead to significant improvements in digestive health, reducing symptoms like bloating, gas, and indigestion.
• Mental Clarity: The brain thrives on healthy fats and essential nutrients found in animal products. Many people report improved focus, concentration, and overall mental clarity on an animal-based diet.
• Reduced Inflammation: The elimination of inflammatory foods like vegetable oils, processed sugars, and grains can lead to a significant reduction in chronic inflammation, a key driver of many modern diseases.

D. Scientific Research and Evidence

While the animal-based diet is a relatively new concept, a growing body of research is beginning to validate its potential benefits. A landmark 2021 study published in Current Developments in Nutrition surveyed 2,029 adults following a carnivore diet for at least six months [1]. The findings were striking:

Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction. Cardiovascular disease risk factors were variably affected. The generalizability of these findings and the long-term effects of this dietary pattern require further study.

Key findings from the study include:

• 95% of participants reported improvements in overall health.
• 84-100% of participants with diabetes reported a reduction in their use of diabetes medications.
• The median BMI of participants decreased from 27.2 to 24.3.
• Participants reported high levels of satisfaction and improvements in well-being (66-91%).

E. Important Considerations and Potential Concerns

Despite the promising findings, it is important to approach the animal-based diet with a clear understanding of the potential considerations and concerns. The same 2021 study noted that participants had markedly elevated levels of LDL cholesterol (172 mg/dL). While HDL cholesterol and triglycerides were optimal, the long-term implications of elevated LDL in the context of an animal-based diet are not yet fully understood and require further research.

Additionally, like any restrictive diet, a poorly formulated animal-based diet could lead to nutrient deficiencies. It is crucial to ensure a well-rounded intake of different meats, organs, and other approved foods to obtain a complete nutritional profile. Some individuals may also experience temporary side effects during the adaptation phase, such as diarrhea, fatigue, or headaches, as their bodies adjust to a new way of eating. These symptoms are typically short-lived and can be managed with proper hydration and electrolyte intake.

III. Getting Started: Your Guide to an Animal-Based Lifestyle

Embarking on an animal-based lifestyle is a journey back to our nutritional roots. It’s about simplifying our plates and focusing on the foods that have nourished humans for millennia. This section will provide you with the practical tools and knowledge you need to confidently begin your journey, from stocking your kitchen to understanding how much to eat.

A. The Ultimate Animal-Based Food List

This food list is your guide to the most nutrient-dense and bioavailable foods on the planet. Focus on high-quality, well-sourced options whenever possible.

1. Meats: The cornerstone of your diet. Prioritize grass-fed ruminant animals, as they have a healthier fatty acid profile and are free from the corn and soy found in conventionally raised livestock.
   • Recommended: Beef (steak, ground beef, roasts), lamb, bison, venison, goat.
   • To Be Avoided: Conventionally raised, corn- and soy-fed monogastric animals like pork, chicken, and turkey. The high levels of linoleic acid (a polyunsaturated fatty acid) in these animals can be inflammatory.
2. Organs: The nutritional powerhouses of the animal kingdom. Aim to incorporate 1-3 ounces of organ meat into your diet daily.
   • Key Organs: Liver, heart, kidney, spleen, pancreas, and bone marrow.
   • Benefits: Liver is rich in vitamin A and B vitamins, while heart is an excellent source of CoQ10.
3. Fats: Healthy animal fats are a crucial source of energy and support hormone production.
   • Recommended: Tallow (rendered beef fat), butter (preferably from grass-fed cows), and ghee (clarified butter).
4. Carbohydrates: Strategic carbohydrates provide energy and support an active lifestyle.
   • Approved Sources: Ripe, seasonal fruits (berries, melons, tropical fruits), raw honey, and raw dairy (if tolerated).
5. Beverages: Stay hydrated with simple, wholesome options.
   • Recommended: Water, bone broth, and raw milk (if tolerated).

B. Foods to Strictly Avoid

Just as important as what you eat is what you don’t eat. Eliminating inflammatory and processed foods is key to unlocking the full benefits of an animal-based diet.

• Processed Foods: Anything that comes in a box, bag, or can with a long list of ingredients.
• Refined Sugars: High-fructose corn syrup, table sugar, and artificial sweeteners.
• Vegetable Oils: Canola, soybean, corn, safflower, and other industrial seed oils are highly inflammatory.
• Grains: Wheat, rice, oats, corn, and other grains contain anti-nutrients and can be inflammatory.
• Legumes: Beans, lentils, and peanuts contain lectins and other compounds that can irritate the gut.
• Most Vegetables: Leaves, stems, roots, and seeds of plants contain defense chemicals that can be harmful to human health.

C. Stocking Your Kitchen: A Shopping Guide

To set yourself up for success, stock your kitchen with a variety of animal-based staples. Here is a sample shopping list to get you started:

• Meats: Ribeye steaks, 80/20 ground beef, lamb chops, bison burgers.
• Organs: Beef liver, beef heart (ask your local butcher or find them at a farmers market).
• Fats: Grass-fed butter, beef tallow.
• Fruits: Berries, melons, bananas, avocados.
• Honey: Raw, unfiltered honey.
• Dairy: Raw milk, raw cheese (if tolerated).
• Eggs: Pasture-raised eggs.
• Seafood: Wild-caught salmon, sardines.

D. How Much Should You Eat? Macronutrient Guidelines

While the animal-based diet is not about obsessive tracking, it is helpful to have a general understanding of macronutrient targets to ensure you are meeting your body’s needs. These guidelines, based on the recommendations of Dr. Paul Saladino, can be adjusted based on your activity level and health goals.

• Protein: Aim for approximately 1 gram of protein per pound of your ideal body weight. For example, a person with an ideal body weight of 150 pounds would aim for 150 grams of protein per day. This typically equates to 1-1.5 pounds of meat per day.
• Fat: Fat should be consumed to satiety. If you are eating fatty cuts of meat like ribeye or 80/20 ground beef, you will likely get enough fat from your meat alone. If you are eating leaner cuts, you can add butter or tallow.
• Carbohydrates: The amount of carbohydrates you consume can be adjusted based on your activity level. A good starting point is 100-200 grams of carbohydrates per day from fruit and honey. Highly active individuals may need more, while those seeking to lose weight may do better with less.

IV. The 21-Day Animal-Based Diet Meal Plan

This 21-day meal plan is designed to guide you through the first three weeks of your animal-based journey. It is structured to be simple, delicious, and easy to follow, with a focus on nutrient-dense, foundational meals. Feel free to adjust portion sizes based on your individual needs and hunger levels. The goal is to eat to satiety and enjoy the process of nourishing your body with the best foods on the planet.

A. Meal Plan Structure

This meal plan is divided into three weeks, with each week building upon the last. Week 1 focuses on the basics, helping you adapt to a new way of eating. Week 2 introduces more variety in meats and fruits, while Week 3 encourages you to fine-tune your approach and listen to your body’s cues. For each day, you will find three simple and satisfying meal ideas.

Tips for Success:

• Meal Prep: Cook larger batches of ground beef, steak, or chicken to have on hand for quick and easy meals.
• Stay Hydrated: Drink plenty of water and bone broth throughout the day.
• Listen to Your Body: Eat when you are hungry and stop when you are full. Don’t be afraid to adjust portion sizes to meet your needs.

B. Week 1: The Foundation

This week is all about simplicity and consistency. Focus on high-quality ruminant meats, eggs, and a few low-toxicity fruits.

Day 1

• Breakfast: Scrambled eggs with ground beef.
• Lunch: Grilled ribeye steak with a side of watermelon.
• Dinner: Bison burgers (no bun) with a side of berries.

Day 2

• Breakfast: Steak and eggs.
• Lunch: Leftover bison burgers.
• Dinner: Pan-seared salmon with a side of avocado.

Day 3

• Breakfast: Cheesy omelet (if tolerating dairy).
• Lunch: Ground lamb patties with a side of pineapple.
• Dinner: Beef stir-fry (use coconut aminos instead of soy sauce) with a side of mango.

Day 4

• Breakfast: Sausage patties (check for no sugar or additives) with a side of cantaloupe.
• Lunch: Leftover beef stir-fry.
• Dinner: Grilled chicken thighs with a side of grapes.

Day 5

• Breakfast: Bacon and eggs.
• Lunch: Sardines with a side of orange slices.
• Dinner: Beef and liver meatballs (mix ground beef with ground liver).

Day 6

• Breakfast: Smoothie with raw milk, raw honey, and a scoop of collagen protein.
• Lunch: Leftover beef and liver meatballs.
• Dinner: Lamb chops with a side of kiwi.

Day 7

• Breakfast: Scrambled eggs with shredded beef.
• Lunch: Tuna salad (use avocado oil mayo) with a side of apple slices.
• Dinner: Roast beef with a side of pears.

C. Week 2: Introducing More Variety

This week, we will expand our palate with a wider range of meats, organs, and fruits.

Day 8

• Breakfast: Beef and heart skewers.
• Lunch: Leftover roast beef.
• Dinner: Shrimp scampi (use butter and garlic).

Day 9

• Breakfast: Scrambled eggs with diced ham.
• Lunch: Leftover shrimp scampi.
• Dinner: Pork chops with a side of peaches.

Day 10

• Breakfast: Liver and onions.
• Lunch: Leftover pork chops.
• Dinner: Ground turkey patties with a side of plums.

Day 11

• Breakfast: Smoked salmon with cream cheese (if tolerating dairy).
• Lunch: Leftover ground turkey patties.
• Dinner: Venison steak with a side of cherries.

Day 12

• Breakfast: Omelet with bacon and cheese.
• Lunch: Leftover venison steak.
• Dinner: Cod with a side of nectarines.

Day 13

• Breakfast: Beef sausage with a side of apricots.
• Lunch: Leftover cod.
• Dinner: Duck breast with a side of figs.

Day 14

• Breakfast: Scrambled eggs with crab meat.
• Lunch: Leftover duck breast.
• Dinner: Beef ribs with a side of dates.

D. Week 3: Fine-Tuning and Personalization

This week is about listening to your body and adjusting your meals to your personal preferences and needs.

Day 15

• Breakfast: Your favorite breakfast from the past two weeks.
• Lunch: A large salad with grilled chicken, avocado, and a simple olive oil and lemon juice dressing.
• Dinner: A new recipe you’ve been wanting to try, like beef tongue or oxtail stew.

Day 16

• Breakfast: Intermittent fasting (skip breakfast if you’re not hungry).
• Lunch: A large portion of your favorite meat.
• Dinner: A lighter meal of fish and fruit.

Day 17

• Breakfast: A smoothie with raw milk, fruit, and honey.
• Lunch: A mix of different ground meats (beef, lamb, bison).
• Dinner: A celebratory meal of lobster tails with melted butter.

Day 18

• Breakfast: Experiment with a new organ meat, like kidney or brain.
• Lunch: A simple meal of steak and eggs.
• Dinner: A large bowl of bone broth with shredded beef.

Day 19

• Breakfast: Your favorite fruit with a side of raw cheese.
• Lunch: A large portion of fatty fish, like salmon or mackerel.
• Dinner: A simple meal of ground beef and a side of your favorite fruit.

Day 20

• Breakfast: A repeat of your favorite meal from the past three weeks.
• Lunch: A mix of different seafood, like shrimp, scallops, and mussels.
• Dinner: A simple meal of chicken wings (baked, not fried).

Day 21

• Breakfast: A final celebratory meal of your choice.
• Lunch: A simple meal to prepare for the week ahead.
• Dinner: Reflect on your journey and plan your next steps.

V. Recipes for Success: Animal-Based Meal Ideas

To help you on your animal-based journey, here are a few simple and delicious recipes to get you started. These recipes are designed to be easy to prepare and packed with flavor and nutrients.

A. Breakfast Recipes

1. Classic Steak and Eggs

• Ingredients: 8oz ribeye steak, 3 pasture-raised eggs, 1 tbsp grass-fed butter, salt to taste.
• Instructions: Season the steak with salt. Heat a cast-iron skillet over medium-high heat and add the butter. Cook the steak for 3-4 minutes per side for medium-rare. Remove the steak from the skillet and let it rest. In the same skillet, crack the eggs and cook to your desired doneness. Serve the steak and eggs together.

2. Cheesy Sausage Omelet

• Ingredients: 3 pasture-raised eggs, 2 oz breakfast sausage (no sugar or additives), 1/4 cup raw cheddar cheese (shredded), 1 tbsp grass-fed butter, salt to taste.
• Instructions: In a small skillet, cook the sausage until browned. In a separate bowl, whisk the eggs and salt. Heat a separate skillet over medium heat and add the butter. Pour the eggs into the skillet and cook until the edges start to set. Add the cooked sausage and cheese to one side of the omelet. Fold the other side over and cook for another minute, or until the cheese is melted. Serve immediately.

B. Lunch Recipes

1. Simple Grilled Chicken

• Ingredients: 2 boneless, skinless chicken thighs, 1 tbsp olive oil, salt, pepper, and garlic powder to taste.
• Instructions: Preheat a grill to medium-high heat. Toss the chicken thighs with olive oil, salt, pepper, and garlic powder. Grill the chicken for 6-8 minutes per side, or until cooked through. Let the chicken rest for a few minutes before slicing and serving.

2. Flavorful Carnitas

• Ingredients: 2 lbs pork shoulder, 1 onion (quartered), 4 cloves garlic, 1 orange (juiced), 1 lime (juiced), 1 tsp salt.
• Instructions: Place the pork shoulder, onion, garlic, orange juice, lime juice, and salt in a slow cooker. Cook on low for 8-10 hours, or until the pork is tender and falling apart. Shred the pork with two forks and serve.

C. Dinner Recipes

1. Herb-Roasted Lamb Chops

• Ingredients: 4 lamb chops, 2 tbsp olive oil, 1 tbsp fresh rosemary (chopped), 1 tbsp fresh thyme (chopped), 2 cloves garlic (minced), salt and pepper to taste.
• Instructions: Preheat an oven to 400°F (200°C). In a small bowl, mix together the olive oil, rosemary, thyme, garlic, salt, and pepper. Rub the mixture all over the lamb chops. Heat an oven-safe skillet over medium-high heat. Sear the lamb chops for 2-3 minutes per side. Transfer the skillet to the oven and roast for 10-15 minutes, or until the lamb is cooked to your desired doneness. Let the lamb chops rest for a few minutes before serving.

2. Adobo Flank Steak

• Ingredients: 1 lb flank steak, 2 tbsp adobo seasoning, 1 tbsp olive oil.
• Instructions: Rub the flank steak with adobo seasoning and olive oil. Let the steak marinate for at least 30 minutes. Preheat a grill to medium-high heat. Grill the steak for 5-7 minutes per side for medium-rare. Let the steak rest for a few minutes before slicing against the grain and serving.

VI. Beyond the Diet: Lifestyle Recommendations

While nutrition is the cornerstone of an animal-based lifestyle, it is not the only piece of the puzzle. To truly thrive, it is important to adopt a holistic approach that includes other key lifestyle factors. These recommendations will help you maximize the benefits of your new way of eating and achieve radical health.

A. The Importance of Sleep

Sleep is not a luxury; it is a biological necessity. During sleep, your body repairs tissues, consolidates memories, and regulates hormones. Aim for 7-9 hours of high-quality sleep per night. To improve your sleep, create a relaxing bedtime routine, avoid screens before bed, and make sure your bedroom is dark, quiet, and cool.

B. Incorporating Exercise

Movement is essential for a healthy body and mind. Find an activity that you enjoy and make it a regular part of your routine. This could be anything from walking and hiking to lifting weights and playing sports. The goal is to move your body in a way that feels good and supports your health goals.

C. Managing Stress

Chronic stress can have a negative impact on your health, even if you are eating a perfect diet. Find healthy ways to manage stress, such as meditation, deep breathing, spending time in nature, or connecting with loved ones. Prioritizing stress management is crucial for long-term health and well-being.

D. Getting Sunlight

Sunlight is a powerful source of vitamin D, a crucial nutrient for immune function, bone health, and mood regulation. Aim to get at least 15-20 minutes of direct sunlight exposure each day, preferably in the morning. If you live in a climate with limited sunlight, consider supplementing with a high-quality vitamin D3 supplement.

VII. Conclusion: Your Journey to Radical Health

Embarking on a 21-day animal-based diet is more than just a dietary experiment; it is an invitation to rediscover the profound connection between food, health, and our ancestral heritage. By prioritizing the most nutrient-dense foods on the planet and eliminating the inflammatory and processed foods that have become so common in the modern world, you are taking a powerful step towards reclaiming your health and vitality. This journey is about listening to your body, nourishing it with the foods it was designed to eat, and unlocking your genetic potential for radical health.

As you move forward, remember that this is your journey. Use the principles and meal plans in this guide as a starting point, but don’t be afraid to personalize your approach based on your individual needs and preferences. Pay attention to how you feel, and let your body be your guide. The path to radical health is not about rigid dogma; it is about finding what works for you and creating a sustainable lifestyle that you can enjoy for years to come. Welcome to the animal-based way of life.