7 Day Carnivore Diet Meal Plan: Simple & Easy Meal Prep Guide

If you’re starting (or sticking to) a carnivore diet, having food ready in the fridge can make all the difference. When hunger hits, the last thing you want is to cook from scratch or worse, reach for something off-plan.

This 7-day carnivore diet meal plan is all about keeping things simple, satisfying, and sustainable. You’ll batch cook a variety of meats, eggs, and high-fat options so you can mix and match meals throughout the week without getting bored.

Think: juicy burgers, crispy pork belly, buttery eggs, and rich bone broth all ready when you are.

What Is the Carnivore Diet?

The carnivore diet is one of the simplest eating frameworks in existence: eat only animal products. No vegetables, no fruit, no grains, no legumes, just meat, fish, eggs, and optionally dairy. Advocates report benefits ranging from fat loss and mental clarity to reduced inflammation and improved digestion.

The key to success on carnivore isn’t willpower; it’s preparation. When you have a week’s worth of high-quality animal protein ready in your fridge, staying on track is effortless. This guide gives you a complete 7-day plan, a full weekly schedule overview, and a detailed recipe for every single meal.

Before You Start: Top Meal Prep Tips

• Buy in bulk ribeye, ground beef, pork belly, and chicken thighs, which are your best value cuts
• Render beef tallow from suet for cooking fat. It’s cheap, stable, and delicious
• Invest in glass meal prep containers; they reheat better and don’t leach chemicals
• Salt liberally: electrolytes are critical for carnivores, especially in the first few weeks
• Cook low-and-slow for tougher cuts; high-heat sear for steaks and fish
• Freeze 2–3 days’ worth of meals for maximum freshness
• Bone broth is liquid gold. Make a big batch and sip it daily

The Recipes

Every recipe below has been designed with meal prep in mind. Each makes multiple servings, stores well, and reheats beautifully. Season with salt and pepper generously.

Day 1 Recipes

Recipe 1: Bacon & Fried Eggs

Bacon & Fried Eggs
Serves: 4 servings Prep: 5 min Cook: 15 min	Meal Prep Tip: Bake all bacon at once. Stores 5 days in the fridge, reheats in 60 seconds.
INGREDIENTS	INSTRUCTIONS
• 2 lbs thick-cut bacon	1. Lay bacon strips flat on a cold sheet pan. Place in oven at 400°F.
• 16 large eggs	2. Bake for 18–22 minutes until crispy. Drain on paper towels.
• 2 tbsp beef tallow or butter	3. Heat tallow or butter in a cast iron skillet over medium heat.
• Flaky sea salt	4. Crack 4 eggs at a time into the pan. Baste with the hot fat using a spoon.
	5. Cook 3 minutes for runny yolk, 5 for fully set. Season with flaky salt.
	6. Store cooled bacon flat between parchment paper in an airtight container.
	7. Refrigerate eggs in a sealed container. Reheat gently in a pan.

Recipe 2: Smash Burger Patties

Smash Burger Patties
Serves: 6 servings Prep: 10 min Cook: 20 min	Meal Prep Tip: Stack with parchment paper between patties. Reheat from cold in a dry hot skillet.
INGREDIENTS	INSTRUCTIONS
• 3 lbs 80/20 ground beef	1. Divide ground beef into 3-oz balls. Do not over-handle.
• 2 tsp coarse salt	2. Heat a cast iron skillet or griddle over high heat until smoking hot.
• 1 tsp black pepper	3. Add a small amount of tallow to the pan.
• Beef tallow for cooking	4. Place beef ball on pan. Using a heavy spatula, smash firmly and hold 10 seconds.
	5. Season the top with salt and pepper. Cook 2 min until deep crust forms.
	6. Flip once. Cook 1 more minute. Remove and rest briefly.
	7. Batch cook all 12 patties. Cool completely before stacking with parchment between layers.
	8. Refrigerate up to 5 days. Reheat in a dry hot pan 60 seconds per side.

Recipe 3: Beef Tallow-Braised Short Ribs

Beef Tallow-Braised Short Ribs
Serves: 4 servings Prep: 15 min Cook: 3.5 hours	Meal Prep Tip: Store submerged in braising liquid the fat cap seals and preserves. Lasts 5 days.
INGREDIENTS	INSTRUCTIONS
• 4 lbs bone-in beef short ribs	1. Preheat oven to 325°F.
• 3 tbsp rendered beef tallow	2. Pat ribs completely dry with paper towels. Season all sides with salt and pepper.
• 2 cups beef bone broth	3. Heat tallow in a Dutch oven over high heat until shimmering.
• 2 tsp salt	4. Sear ribs in batches, 3 minutes per side, until deep mahogany crust forms.
• 1 tsp black pepper	5. Remove ribs. Pour in bone broth and scrape up browned bits.
	6. Return ribs to pot, bone-side down. Cover tightly with lid.
	7. Braise in oven for 3 to 3.5 hours until meat pulls away from bone.
	8. Cool and store in braising liquid to prevent drying. Reheat gently on stovetop.

Day 2 Recipes

Recipe 4: Hard-Boiled Eggs

Perfect Hard-Boiled Eggs
Serves: 12 eggs Prep: 2 min Cook: 12 min	Meal Prep Tip: Make 12 at once. Store peeled in water in the fridge grab and go all week.
INGREDIENTS	INSTRUCTIONS
• 12 large eggs	1. Place eggs in a single layer in a saucepan. Cover with cold water by 1 inch.
• Water to cover	2. Add 1 tsp salt to the water. Bring to a full rolling boil over medium-high heat.
• 1 tsp salt (for water)	3. Once boiling, cover and remove from heat. Let stand 11 minutes for fully set yolks.
• Ice for ice bath	4. Transfer immediately to an ice bath. Let cool 10 minutes.
	5. Peel and store in a container covered with cold water.
	6. Change water daily. Eggs keep 5 days peeled, 1 week unpeeled.

Recipe 5: Ground Beef Bowl

Seasoned Ground Beef Bowl
Serves: 5 servings Prep: 5 min Cook: 20 min	Meal Prep Tip: Cook 3 lbs at once it reheats perfectly and tastes great cold too.
INGREDIENTS	INSTRUCTIONS
• 3 lbs 80/20 ground beef	1. Heat a large skillet over medium-high heat. Add tallow.
• 2 tbsp beef tallow	2. Add ground beef in a single layer; do not stir immediately.
• 2 tsp salt	3. Let it sear undisturbed for 3–4 minutes to develop a crust.
• 1 tsp black pepper	4. Break apart and stir. Cook until no pink remains, about 8–10 minutes total.
• Optional: butter for finishing	5. Season with salt and pepper. If desired, add a tablespoon of butter at the end.
	6. Divide into 5 equal portions in meal prep containers. Refrigerate.
	7. Reheat in a pan or microwave. Add more butter when serving.

Recipe 6: Slow-Roasted Pork Belly

Slow-Roasted Crispy Pork Belly
Serves: 6 servings Prep: 10 min Cook: 2.5 hours	Meal Prep Tip: Roast a full 3-lb slab. Slice into portions and store skin-up to preserve crackling.
INGREDIENTS	INSTRUCTIONS
• 3 lbs pork belly, skin-on	1. Score the pork skin with a sharp knife in a crosshatch pattern, 1 cm apart.
• 2 tsp coarse salt	2. Rub salt into the scored skin generously. Refrigerate uncovered overnight if possible.
• 1 tsp black pepper	3. Preheat oven to 300°F.
• 1 tbsp rendered lard or tallow	4. Place pork belly skin-side up on a wire rack over a roasting pan.
	5. Roast slow and low for 2 hours at 300°F.
	6. Increase oven to 450°F and roast another 20–30 minutes until skin is blistered and crackling.
	7. Rest 10 minutes before slicing into thick portions.
	8. Store skin-up in a container reheat in a 400°F oven 10 min to re-crisp.

Day 3 Recipes

Recipe 7: Egg Cups with Bacon

Bacon & Egg Muffin Cups
Serves: 12 cups / 4 servings Prep: 10 min Cook: 18 min	Meal Prep Tip: Make all 12 at once. Perfect portable protein eat cold or reheated.
INGREDIENTS	INSTRUCTIONS
• 12 strips thin-cut bacon	1. Preheat oven to 375°F. Grease a 12-cup muffin tin with butter.
• 12 large eggs	2. Line each cup with one strip of bacon around the inside edge.
• Salt and pepper	3. Carefully crack one egg into each bacon-lined cup.
• Butter for greasing muffin tin	4. Season with salt and pepper.
	5. Bake 14–18 minutes depending on desired yolk firmness.
	6. Let cool 5 minutes before removing with a butter knife or small spatula.
	7. Store in an airtight container in the fridge. Reheat in microwave 45 seconds.

Recipe 8: Pulled Pork Shoulder

Slow-Cooked Pulled Pork Shoulder
Serves: 8 servings Prep: 10 min Cook: 8 hours	5. Cook in a 275°F oven for 7–8 hours, or cook on low in a slow cooker for 8 hours.
INGREDIENTS	INSTRUCTIONS
• 4 lbs pork shoulder (bone-in)	1. Pat pork shoulder dry. Season all surfaces liberally with salt and pepper.
• 3 tsp salt	2. Heat lard in a large Dutch oven over high heat.
• 1 tsp black pepper	3. Sear pork shoulder on all sides, about 3 minutes per side, until golden brown.
• 2 tbsp lard or tallow	4. Add bone broth to the pot. Cover tightly.
• 1 cup bone broth	7. Shred and store in the cooking juices for moisture. Portions keep for 5 days in the fridge.
	6. Meat is done when it shreds easily with two forks.
	7. Shred and store in the cooking juices for moisture. Portions keep 5 days in the fridge.

Recipe 9: Seared Ribeye Strips

Butter-Basted Ribeye Strips
Serves: 4 servings Prep: 5 min Cook: 15 min	Meal Prep Tip: Slice into strips after cooking for faster reheating and easy portioning.
INGREDIENTS	INSTRUCTIONS
• 2 lbs ribeye steak (1.5 inch thick)	1. Remove steaks from fridge 30 minutes before cooking. Pat completely dry.
• 2 tbsp beef tallow	2. Season generously with salt and pepper on both sides.
• 3 tbsp butter	3. Heat a cast iron skillet over the highest heat for 3 minutes until smoking.
• 2 tsp flaky salt	4. Add tallow. Lay steaks in pan do not move for 3 minutes.
• 1 tsp coarse black pepper	5. Flip. Add butter to pan. Tilt pan and baste steaks with melted butter for 2–3 minutes.
	6. Remove at 125°F internal temp for medium-rare. Rest on cutting board 10 minutes.
	7. Slice against the grain into 1-inch strips. Cool and store flat.
	8. Serve strips cold or reheat briefly in a hot dry pan 30 seconds per side maximum.

Day 4 Recipes

Recipe 10: Baked Salmon Fillets

Sheet Pan Baked Salmon
Serves: 6 servings Prep: 5 min Cook: 15 min	Meal Prep Tip: Bake 6 fillets at once. Salmon is one of the best cold carnivore meals.
INGREDIENTS	INSTRUCTIONS
• 6 salmon fillets (6 oz each)	1. Preheat oven to 400°F. Line a sheet pan with foil.
• 3 tbsp butter, melted	2. Arrange salmon fillets skin-side down on the pan.
• 2 tsp salt	3. Brush each fillet with melted butter. Season with salt and pepper.
• 1 tsp black pepper	4. Bake 12–15 minutes until flesh flakes easily with a fork.
• Lemon zest (optional)	5. Remove and cool completely before storing.
	6. Store fillets in airtight containers separated by parchment paper.
	7. Eat cold (excellent on carnivore) or reheat in a 300°F oven for 8 minutes.

Recipe 11: Beef Liver Pate

Silky Beef Liver Pate
Serves: 8 servings Prep: 15 min Cook: 20 min + chilling	Meal Prep Tip: The butter seal on top keeps it fresh for 5 days. Serve with crispy bacon as a vessel.
INGREDIENTS	INSTRUCTIONS
• 1.5 lbs beef liver, trimmed	1. Slice liver into 1-inch pieces. Pat dry.
• 1 stick (4 oz) butter, divided	2. Melt half the butter in a skillet over medium heat.
• 1 tsp salt	3. Cook liver pieces 3–4 minutes per side. Do NOT overcook slight pink inside is ideal.
• 1/2 tsp black pepper	4. Transfer liver and all pan juices to a blender.
• Optional: extra butter for sealing top	5. Add remaining butter in pieces. Season with salt and pepper.
	6. Blend on high until completely smooth, about 60 seconds.
	7. Pour into small ramekins or one large container.
	8. Pour a thin layer of melted butter on top to seal. Refrigerate 2+ hours to set.
	9. Serve scooped onto bacon strips or eat directly. Keeps 5 days refrigerated.

Recipe 12: Roasted Chicken Thighs

Crispy Roasted Chicken Thighs
Serves: 6 servings Prep: 5 min Cook: 40 min	Meal Prep Tip: Always reheat in the oven, never the microwave it restores the crispy skin perfectly.
INGREDIENTS	INSTRUCTIONS
• 6 bone-in, skin-on chicken thighs	1. Preheat oven to 425°F.
• 2 tbsp butter, softened	2. Pat chicken thighs completely dry with paper towels. This is the key to crispy skin.
• 2 tsp salt	3. Rub softened butter under and over the skin. Season with salt and pepper.
• 1 tsp black pepper	4. Heat an oven-safe skillet over medium-high heat. Add tallow.
• 1 tbsp tallow for pan	5. Place thighs skin-side down. Sear 5 minutes without moving.
	6. Transfer skillet to oven. Roast 30–35 minutes until skin is golden and internal temp reaches 165°F.
	7. Cool on a wire rack. Store in containers skin-side up.
	8. Reheat in a 400°F oven 10–12 minutes to restore crispy skin.

Day 5 Recipes

Recipe 13: Beef Jerky

Homemade Beef Jerky
Serves: 8 snack portions Prep: 20 min + marinating Cook: 4-6 hours	Meal Prep Tip: Make a big batch jerky is the ultimate carnivore snack that needs no refrigeration.
INGREDIENTS	INSTRUCTIONS
• 2 lbs beef top round or flank steak	1. Partially freeze beef for 1 hour makes slicing easier.
• 2 tsp coarse salt	2. Slice against the grain into 1/4-inch strips.
• 1 tsp black pepper	3. Season strips on both sides with salt and pepper. Marinate 4 hours or overnight.
• Beef tallow for tray	4. Preheat oven to 170°F (lowest setting). Line baking sheets with foil, lightly greased.
	5. Lay strips flat on rack over the sheet pan they should not overlap.
	6. Dry in oven for 4–6 hours, flipping halfway, until strips are dry but still pliable.
	7. Cool completely before storing.
	8. Store in airtight bag or container at room temp up to 2 weeks, or 3 months in freezer.

Recipe 14: Turkey Legs

Slow-Roasted Turkey Legs
Serves: 4 servings Prep: 10 min Cook: 2.5 hours	Meal Prep Tip: Roast all 4 at once. The legs store better whole pull meat off as needed.
INGREDIENTS	INSTRUCTIONS
• 4 large turkey legs	1. Preheat oven to 325°F.
• 3 tbsp butter, softened	2. Pat turkey legs dry. Rub all over with softened butter, salt, and pepper.
• 2 tsp salt	3. Place in a deep roasting pan. Pour bone broth in the bottom of the pan.
• 1 tsp black pepper	4. Cover tightly with foil. Roast 2 hours.
• 1/2 cup bone broth	5. Remove foil. Increase heat to 400°F. Roast uncovered another 25–30 minutes until skin is golden.
	6. Turkey is done when internal temp reaches 175°F and juices run clear.
	7. Cool completely. Store legs whole or pull meat off bone.
	8. Refrigerate up to 5 days. Reheat in a 350°F oven for 15 minutes.

Recipe 15: Duck Confit

Classic Duck Confit
Serves: 4 servings Prep: 10 min + overnight Cook: 2.5 hours	Meal Prep Tip: Storing under the fat layer is the traditional preservation method lasts weeks.
INGREDIENTS	INSTRUCTIONS
• 4 duck legs	1. Season duck legs generously with salt and pepper. Refrigerate uncovered overnight.
• 2 cups duck fat (or tallow)	2. Next day, preheat oven to 275°F.
• 2 tsp coarse salt	3. Place duck legs in a snug baking dish. Pour melted duck fat over to fully submerge.
• 1 tsp black pepper	4. Cover dish tightly with foil. Confit in oven for 2.5 hours until extremely tender.
	5. Remove duck legs. Strain and reserve fat.
	6. To serve: heat a dry skillet over high heat. Place duck skin-side down.
	7. Sear 3–5 minutes until skin is deeply golden and lacquered.
	8. Store legs submerged in duck fat they keep 3–4 weeks this way in the fridge.

Day 6 Recipes

Recipe 16: Custard Cups

Baked Egg Custard Cups
Serves: 6 servings Prep: 10 min Cook: 35 min + chilling	Meal Prep Tip: These are the carnivore answer to dessert. Make all 6 they satisfy sweet cravings.
INGREDIENTS	INSTRUCTIONS
• 6 large eggs	1. Preheat oven to 325°F. Butter 6 ramekins well.
• 2 cups heavy cream	2. Whisk eggs gently try not to create too many bubbles.
• 1/4 tsp salt	3. Slowly whisk in heavy cream. Season with a pinch of salt.
• Butter for ramekins	4. Strain the mixture through a fine mesh sieve for silky texture.
	5. Pour into buttered ramekins, filling 3/4 full.
	6. Place ramekins in a deep baking dish. Pour hot water into the dish to come halfway up the sides.
	7. Bake 30–35 minutes until custard is just set with a slight wobble in the center.
	8. Cool completely, then refrigerate. Serve chilled directly from ramekins. Keeps 4 days.

Recipe 17: Butter-Seared Scallops

Pan-Seared Scallops in Brown Butter
Serves: 4 servings Prep: 5 min Cook: 10 min	Meal Prep Tip: Scallops are best fresh. Prep the mise en place ahead but cook to order for best results.
INGREDIENTS	INSTRUCTIONS
• 2 lbs large sea scallops	1. Pat scallops completely dry with paper towels moisture is the enemy of a good sear.
• 3 tbsp butter	2. Season tops and bottoms with salt and pepper.
• 1 tbsp beef tallow	3. Heat a stainless steel or cast iron pan over the highest heat for 2 minutes.
• 1 tsp flaky salt	4. Add tallow to the hot pan. Add scallops flat-side down. Do not move them.
• 1/2 tsp black pepper	5. Sear 2–3 minutes undisturbed until a deep golden crust forms on the bottom.
	6. Add butter to pan. Flip scallops. Baste with foaming butter for 90 seconds.
	7. Remove from heat. Scallops should feel slightly springy, not firm.
	8. Best eaten fresh but can be stored and eaten cold within 2 days.

Recipe 18: Grilled Shrimp Skewers

Butter-Grilled Shrimp Skewers
Serves: 6 servings Prep: 15 min Cook: 10 min	Meal Prep Tip: Shrimp cook in minutes. Pre-skewer raw shrimp the night before to save time.
INGREDIENTS	INSTRUCTIONS
• 2 lbs large shrimp, peeled and deveined	1. Toss shrimp with melted butter, salt, and pepper.
• 4 tbsp melted butter	2. Thread 4–5 shrimp per skewer, pushing through the tail and head end.
• 2 tsp salt	3. Preheat grill or grill pan over high heat.
• 1 tsp black pepper	4. Grill skewers 2–3 minutes per side until pink and opaque.
• 12 metal or soaked wooden skewers	5. Do not overcook shrimp tighten and become rubbery quickly.
	6. Remove from skewers. Cool on a plate before storing.
	7. Refrigerate up to 3 days. Excellent eaten cold as a snack or full meal.

Day 7 Recipes

Recipe 19: Sardine Patties

Crispy Sardine Patties
Serves: 4 servings Prep: 10 min Cook: 15 min	Meal Prep Tip: Sardines are one of the most nutrient-dense foods on the planet. Make a double batch.
INGREDIENTS	INSTRUCTIONS
• 3 cans (15 oz total) sardines in olive oil, drained	1. Drain sardines well and mash in a mixing bowl with a fork.
• 3 large eggs	2. Add eggs, salt, and pepper. Mix until a thick, uniform mixture forms.
• 1 tsp salt	3. With wet hands, shape into 8–10 small patties.
• 1/2 tsp black pepper	4. Heat tallow in a skillet over medium heat.
• 2 tbsp tallow or butter for frying	5. Cook patties 3–4 minutes per side until golden brown and firm.
	6. Drain on paper towels. Cool before storing.
	7. Refrigerate up to 3 days. Reheat in a dry pan over medium heat, 2 minutes per side.
	8. Also great eaten cold straight from the fridge.

Recipe 20: Bone Broth

Rich Beef Bone Broth
Serves: 8+ cups Prep: 10 min Cook: 12–24 hours	Meal Prep Tip: Make a massive batch weekly. Freeze in ice cube trays for easy single-cup portions.
INGREDIENTS	INSTRUCTIONS
• 3 lbs beef bones (knuckles, marrow, oxtail)	1. Place bones in a large stockpot or slow cooker.
• 2 tbsp apple cider vinegar	2. Add apple cider vinegar this helps draw minerals from the bones.
• 3 tsp salt	3. Cover with cold water by 2 inches.
• Water to cover (about 12 cups)	4. Bring to a boil over high heat. Skim any grey foam that rises to the surface.
	5. Reduce to the lowest simmer. Cover and cook 12–24 hours the longer the richer.
	6. Strain through a fine mesh sieve. Discard solids.
	7. Season with salt while hot.
	8. Cool and refrigerate. The fat will solidify on top keep it (it’s tallow!)
	9. Portion into jars or ice cube trays. Freeze for up to 3 months.

Master Shopping List

Use this list as your starting point for the full 7-day plan. Adjust quantities based on your appetite and how many people you’re cooking for.

Beef

• 3 lbs 80/20 ground beef
• 4 lbs bone-in short ribs
• 2 lbs ribeye steak (thick cut)
• 2 lbs beef top round (for jerky)
• 1.5 lbs beef liver
• 3 lbs beef bones (for broth)

Pork

• 2 lbs thick-cut bacon
• 3 lbs pork belly, skin-on
• 4 lbs pork shoulder

Poultry & Other Meat

• 6 bone-in skin-on chicken thighs
• 4 large turkey legs
• 4 duck legs + duck fat

Seafood

• 6 salmon fillets (6 oz each)
• 2 lbs large sea scallops
• 2 lbs large shrimp, peeled and deveined
• 3 cans (15 oz) sardines in oil

Eggs & Dairy

• 3–4 dozen large eggs
• 2 pints heavy cream
• 4 sticks (1 lb) butter
• Full-fat cottage cheese (for snacking)

Fats & Pantry

• Beef tallow (rendered, or buy from a butcher)
• Lard
• Coarse salt and flaky sea salt
• Black pepper
• Apple cider vinegar (for bone broth)

Wrapping Up: Carnivore Diet Meal Prepping

The carnivore diet becomes truly easy once you’ve mastered the meal prep rhythm. The biggest barrier for most people isn’t the food itself; it’s not having it ready when hunger strikes. With this 7-day plan, you’ll have 20 incredible recipes in rotation, a full fridge of ready-to-eat protein, and the knowledge to adapt on the fly.

Stick with it for at least 30 days before making any judgments. Most people report the most dramatic changes in energy, body composition, and mental clarity in weeks three and four, after the adaptation phase is complete.

Season everything liberally with salt. Don’t fear fat. And enjoy the simplest, most satisfying way of eating on the planet.