The Carnivore Meal Plan
Built Around Your Body

Long-term carnivore safety is well-supported by clinical observation. Dr. Shawn Baker (10+ years carnivore, elite athlete), Dr. Paul Saladino, and thousands of participants in ongoing studies show no adverse biomarkers. Total cholesterol may rise but LDL particle size shifts to large/fluffy (non-atherogenic), HDL increases, and triglycerides drop significantly. Kidney function in healthy individuals is not impaired by high protein intake — that's a myth originating from studies on patients with existing kidney disease.

This is the most common misconception. Fiber is only "necessary" to feed the bacteria colonized by a high-carbohydrate diet. On carnivore, your gut microbiome composition shifts within Days 3–5 toward bacteria that thrive on protein and fat. Most carnivore practitioners report dramatic improvements in bloating, IBS, constipation, and diarrhea — precisely because the fermentation process that causes gas is eliminated. Digestion becomes quiet and efficient.

Yes — if you include organ meats. Beef liver alone contains 10x the Vitamin A of carrots, more B12 than any other food, folate, CoQ10, zinc, copper, and iron in their most bioavailable (heme) forms. Our plans include 1 serving of liver per week, which covers your complete micronutrient baseline. Muscle meat provides all B vitamins. Salmon covers Vitamin D and Omega-3. Scurvy on carnivore is a myth — fresh raw meat contains measurable Vitamin C, and the body's Vitamin C requirement drops dramatically without oxidative stress from carbohydrates.

Our plans are calculated to your body. A typical 80kg male eating carnivore for fat loss consumes approximately 600–800g of meat per day (mix of ribeye, ground beef, eggs, and salmon). A 60kg female might be 400–500g. You eat to comfortable satiety — carnivore naturally self-regulates appetite within 1–2 weeks. Ghrelin (hunger hormone) production normalizes, and most people report being satisfied on 1–2 meals per day without any effort.

It depends on your sourcing strategy. Our shopping list defaults to the most cost-efficient carnivore options: ground beef, eggs, chicken thighs, and pork belly — which keeps monthly food cost comparable to a standard grocery shop. We also provide a "budget carnivore" meal track where ribeye is replaced with chuck roast and brisket. Premium grass-fed/organic is ideal but not required, especially when starting out.

That's adaptation — and it's temporary. The "carnivore flu" (fatigue, headache, irritability) typically peaks at Day 2–3 and resolves by Day 5. Our program includes a detailed electrolyte protocol: 2–3g sodium, 1g potassium, 300mg magnesium daily during the first week. Most people who follow our protocol report mild-to-no adaptation symptoms. The key is sodium — drink 1 cup of salted bone broth immediately when you feel a headache coming on.