90-Day Carnivore Diet Meal Plan
Introduction: Why a Carnivore Diet is Healthy
The carnivore diet has gained significant attention in recent years for its potential health benefits. Rooted in the ancestral eating habits of early humans, this diet focuses exclusively on animal-based foods such as meat, fish, eggs, and animal-derived products. By eliminating plant-based foods, proponents of the carnivore diet argue that it simplifies nutrition, reduces inflammation, and improves metabolic health.
Scientific evidence and anecdotal reports suggest that a carnivore diet can benefit individuals struggling with autoimmune conditions, obesity, and digestive disorders. By removing carbohydrates and plant anti-nutrients, it helps stabilize blood sugar levels, promotes fat loss, and may enhance mental clarity. Additionally, the high intake of bioavailable nutrients like vitamin B12, iron, and omega-3 fatty acids supports overall well-being.
If you’re curious about trying the carnivore diet, this 90-day meal plan will guide you through a structured approach, ensuring variety and sustainability while reaping its full benefits.
Foods to Eat on the Carnivore Diet
To succeed on the carnivore diet, focus on consuming high-quality, nutrient-dense animal-based foods. Below is a comprehensive list:
Meat:
- Beef (ribeye, sirloin, ground beef, brisket)
- Pork (pork chops, pork belly, bacon, ribs)
- Lamb (lamb chops, leg of lamb, ground lamb)
- Goat
- Venison
- Bison
- Other wild game meats
Poultry:
- Chicken (thighs, wings, drumsticks, whole chicken)
- Turkey (breast, thighs, ground turkey)
- Duck
- Quail
Seafood:
- Salmon (wild-caught preferred)
- Tuna
- Mackerel
- Sardines
- Shrimp
- Scallops
- Lobster
- Crab
- Oysters
- Cod
- Halibut
Organ Meats:
- Liver (beef, chicken, lamb, pork)
- Heart
- Kidney
- Tongue
- Sweetbreads
- Bone marrow
Dairy (if tolerated):
- Butter (grass-fed preferred)
- Ghee
- Heavy cream
- Hard cheeses (cheddar, parmesan, gouda)
- Soft cheeses (brie, cream cheese)
Eggs:
- Chicken eggs
- Duck eggs
- Quail eggs
Fats:
- Beef tallow
- Pork lard
- Duck fat
- Bone broth
Snacks:
- Pork rinds
- Beef jerky (unsweetened)
- Hard-boiled eggs
- Smoked salmon
Drinks:
- Water (add electrolytes if needed)
- Bone broth
- Unsweetened tea or coffee (optional for some)

Foods to Avoid on the Carnivore Diet
While the carnivore diet is straightforward, there are some foods that may appear carnivore-friendly but do not align with the diet’s principles. Avoid the following:
Processed Meats:
- Deli meats with added sugars, fillers, or preservatives
- Sausages containing plant-based binders or additives
- Meat products with hidden carbohydrates (check labels carefully)
Dairy:
- Milk (contains lactose, a sugar)
- Flavored or sweetened dairy products
- Yogurt (even plain varieties contain lactose)
Seafood Substitutes:
- Imitation crab or other processed seafood products
- Breaded or fried fish (due to added carbs in breading)
Plant-Based Foods:
- Meat substitutes (tofu, tempeh, seitan, or plant-based patties)
- Oils derived from plants (canola, soybean, sunflower, etc.)
- Any fruits, vegetables, or grains
Sweeteners and Flavorings:
- Artificial sweeteners (e.g., aspartame, sucralose)
- Sugary marinades, sauces, or condiments
- Seasonings with added sugar or anti-caking agents
Beverages:
- Alcohol (beer, wine, spirits)
- Soft drinks (including sugar-free varieties with artificial sweeteners)
- Flavored waters or energy drinks with additives
90-Day Carnivore Diet Meal Plan
Week 1-4: Transition Phase
During the first month, the goal is to adapt your body to using fat as its primary fuel source. Start with a variety of animal-based foods and focus on hydration and electrolytes to minimize symptoms of the “keto flu.”
Daily Sample Menu:
- Breakfast: 3 eggs cooked in butter, 3 slices of bacon
- Lunch: Ribeye steak cooked in tallow, side of bone broth
- Dinner: Grilled salmon with shrimp and a pat of butter
- Snacks: Pork rinds, hard-boiled eggs
Tips:
- Drink plenty of water and consider adding electrolytes to prevent dehydration.
- Avoid processed meats with added sugars or fillers.

Week 5-8: Optimization Phase
By now, your body should be fully adapted to burning fat for energy. Focus on optimizing nutrient intake by incorporating organ meats and seafood.
Daily Sample Menu:
- Breakfast: Scrambled eggs with beef liver and butter
- Lunch: Roasted chicken thighs with crispy skin
- Dinner: Grilled lamb chops with a side of bone marrow
- Snacks: Cheese (if tolerated), jerky (no sugar added)
Tips:
- Experiment with organ meats like liver and heart to boost nutrient density.
- Rotate protein sources to avoid monotony and nutrient gaps.
Week 9-12: Maintenance Phase
In the final phase, focus on variety and consistency. Continue eating nutrient-dense animal products while fine-tuning portions and meal timing based on your energy needs.
Daily Sample Menu:
- Breakfast: Omelet with cheese and ground beef
- Lunch: Seared scallops with butter and lobster tail
- Dinner: Slow-cooked pork belly with a side of bone broth
- Snacks: Beef tallow fries, smoked salmon
Tips:
- Adjust meal sizes and frequency based on hunger cues and activity levels.
- If desired, experiment with intermittent fasting for additional metabolic benefits.
Key Considerations for the 90-Day Carnivore Diet
- Hydration: Drink plenty of water and consider using electrolyte supplements to maintain balance.
- Quality Matters: Choose grass-fed, pasture-raised, and wild-caught options whenever possible.
- Listen to Your Body: Pay attention to how your body responds and adjust portion sizes or food choices as needed.
- Consult a Professional: Before starting any restrictive diet, consult with a healthcare provider to ensure it aligns with your health needs and goals.
The 90-day carnivore diet meal plan is an opportunity to reset your health, discover how your body responds to an animal-based diet, and achieve new levels of energy and well-being. Remember, every individual’s journey is unique—embrace the process and enjoy the benefits of a simplified, nutrient-rich lifestyle.