30-day carnivore diet meal plan
Looking to maintain muscle mass and promote overall vitality?
Try the 30-day carnivore diet meal plan! This plan combines nutrient-rich, animal-based foods, known for supporting muscle maintenance and reducing body fat.
By focusing on high-quality animal proteins, the 30-day carnivore diet may help you stay on track with your fitness goals. Embrace a structured approach to nutrition and enhance your health with the carnivore diet plan!
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Benefits of carnivore diet
Weight management
May support fat reduction by eliminating processed carbohydrates and focusing on high-protein, nutrient-dense animal foods.
Muscle growth
Animal proteins are rich in amino acids like leucine and glutamine, which help stimulate muscle growth.
Muscle recovery
Collagen and amino acids in animal-based foods help reduce inflammation and promote faster muscle recovery.
Lean muscle mass
Animal fats and proteins provide long-lasting energy, helping to maintain steady energy levels throughout the day.
How does the 30-day carnivore diet work?
The 30-day carnivore diet meal plan is a strict eating approach that eliminates all plant-based foods, pushing the body into ketosis, where fat is burned for fuel instead of carbohydrates. Here’s how it works:
Eliminates carbohydrates
By removing all fruits, vegetables, grains, and legumes, this diet induces ketosis[1], supporting fat metabolism and providing sustained energy.
Emphasizes high-quality animal products
The plan focuses on nutrient-dense foods derived from animal sources, such as grass-fed meats, fish, eggs, and organ meats. These foods provide essential vitamins and minerals[2], like B vitamins, iron, and omega-3s.
Simplifies meal preparation
With limited food choices, the carnivore diet simplifies meal preparation by focusing primarily on meat-based dishes, making it easier to adhere to the plan.
This plan is designed to support fat reduction, muscle maintenance, and overall well-being, particularly when combined with regular physical activity and adequate hydration.
Foods to include
- Beef (grass-fed or conventional cuts)
- Poultry (chicken, turkey, duck)
- Fish and seafood (wild-caught salmon, sardines, shrimp)
- Bone broth (homemade or store-bought)
Foods to avoid
- Processed and packaged foods
- Grains and legumes (wheat, rice, oats, beans, lentils)
- Sugars and artificial sweeteners
- Alcohol and sugary drinks
*Bone broth, an essential addition to the carnivore diet meal plan, is rich in collagen, amino acids, and essential minerals that support joint and gut health[3]. Easily digestible, it may also help promote optimal nutrient absorption and provide a natural source of hydration[4]. By incorporating bone broth into the carnivore diet menu, individuals can enhance their nutritional intake while potentially improving digestive comfort and overall well-being.
1-day carnivore diet meal plan
To give you a better understanding of what a typical day on the 30-day carnivore diet meal plan might look like, take a look at this simplified 1-day meal plan:
To promote muscle growth and recovery[5], aim to consume animal proteins every 3–4 hours throughout the day. Following your workout, a protein-rich meal can further support muscle repair[6] and enhance strength during rest.
Start your 30-day carnivore diet meal plan!
Start your 30-day carnivore diet meal plan!
Interested in trying the carnivore diet to support muscle growth and maintain lean muscle mass? Download our free eBook! Simply enter your email below, and we'll send it straight to your inbox. After you submit your email, you'll get access to:
- In-depth information about the carnivore diet and its core principles
- A 30-day carnivore diet food list with additional tips for success
Start your carnivore diet journey today!
Frequently asked questions
Sources
How can the carnivore diet help support muscle growth and maintenance?
The carnivore diet provides high-quality animal proteins and essential amino acids, which promote muscle growth and recovery. When paired with physical exercise, it may help maintain lean muscle mass and support overall muscle repair and strength.
Is it safe to follow the carnivore diet for 30 days?
For most, the 30-day carnivore diet is safe, as it emphasizes nutrient-rich, animal-based foods. However, it’s recommended to consult a healthcare professional before starting, especially if you have any pre-existing health conditions or dietary concerns.
What results can I expect from the 30-day carnivore diet?
Typical results after following the 30-day carnivore diet meal plan include improved muscle tone, enhanced energy, and reduced body fat. However, results vary depending on individual exercise habits, diet adherence, and overall lifestyle factors.
[1] Seed, S. (2024). What to know about ketosis. WebMD. https://www.webmd.com/diabetes/what-is-ketosis
[2] Solan, M. (2024). The best foods for vitamins and minerals. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals
[3] Johnson, J. (2023). What are the benefits of bone broth? https://www.medicalnewstoday.com/articles/323903
[4] Thomason, C. (2023). 5 Health benefits of bone broth. Forbes Health. https://www.forbes.com/health/nutrition/bone-broth-benefits/
[5] Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating science to application and health benefit. Nutrients, 11(5), 1136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
[6] Rd, A. S. M. (2024). What to eat after a workout for nutrition and muscle recovery. Healthline. https://www.healthline.com/nutrition/eat-after-workout#macronutrients