Mar 3 • Nutrition 101
🥩 2-Week Carnivore / Animal-Based Meal Plan (Sample)
🥩 2-Week Carnivore / Animal-Based Meal Plan
Structure
- Breakfast (optional/light): Eggs, bone broth, collagen.
- Lunch: Ruminant meat (beef, lamb, bison) with added fat.
- Dinner: Rotate red meat, seafood, poultry, organ meats.
- Snacks (optional): Jerky, pork rinds, hard cheeses (if tolerated), collagen, boiled eggs.
Week 1
Day 1
- AM: Bone broth + collagen
- Lunch: Ribeye steak with marrow butter
- Dinner: Salmon fillet + chicken liver pâté
Day 2
- AM: 3 eggs in ghee
- Lunch: Ground beef patties with optional cheddar
- Dinner: Lamb chops + marrow bones
Day 3
- AM: Sardines + collagen coffee
- Lunch: Chicken thighs (skin-on)
- Dinner: Braised beef short ribs
Day 4
- AM: Egg yolk omelet with bacon
- Lunch: Pork belly slices
- Dinner: Bison ribeye + seared scallops
Day 5
- AM: Smoked salmon + 2 soft-boiled eggs
- Lunch: Beef burgers (lettuce wrap)
- Dinner: Roast duck breast + chicken hearts
Day 6
- AM: Collagen coffee + pork rinds
- Lunch: Oxtail stew with beef liver cubes
- Dinner: Grilled salmon + shrimp
Day 7
- AM: 2 fried eggs in butter
- Lunch: Lamb burgers (with optional feta)
- Dinner: Prime rib roast
Week 2
Day 8
- AM: Sardines + egg yolks
- Lunch: Ground beef/liver meatloaf
- Dinner: Salmon + crab legs
Day 9
- AM: Collagen + bone broth
- Lunch: Pork chops (crispy skin)
- Dinner: Venison steaks + marrow
Day 10
- AM: Duck egg omelet
- Lunch: Slow-cooked lamb shank
- Dinner: Ribeye with butter
Day 11
- AM: 2 eggs + salmon roe
- Lunch: Chicken wings in tallow
- Dinner: Bison burgers + shrimp
Day 12
- AM: Collagen + jerky
- Lunch: Beef tongue stew
- Dinner: Grilled salmon + chicken liver pâté
Day 13
- AM: Sardines + 2 boiled eggs
- Lunch: Pork belly + bone marrow
- Dinner: Rack of lamb
Day 14
- AM: Collagen coffee
- Lunch: Beef heart + oxtail stew
- Dinner: Prime rib roast + scallops
🛒 Shopping Guide (2 Weeks)
Proteins
- Beef: ribeye, prime rib, short ribs, ground beef, marrow bones, oxtail, liver, heart, tongue
- Lamb: chops, rack, shank, burgers
- Game: bison, venison (steaks, ground)
- Poultry: chicken thighs, wings, liver, hearts, duck breast, duck eggs
- Pork: belly, chops, bacon, pork rinds
- Seafood: salmon (fillets, smoked), sardines, scallops, shrimp, crab legs
- Eggs: chicken & duck
Fats
- Grass-fed butter
- Ghee
- Tallow
- Bone marrow
Add-ons
- Collagen peptides
- Bone broth
- Electrolyte mix (Na, K, Mg)
- Salmon roe (optional, nutrient-dense)
- Aged cheese (Parmesan, feta, cheddar — if dairy tolerated)
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🥩 2-Week Carnivore / Animal-Based Meal Plan (Sample)
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