30 Days On The Carnivore Diet: What To Eat, What To Expect, And Is It Safe?

The carnivore diet has gained traction in recent years, especially among people looking for simple ways to lose weight, reduce inflammation, or manage chronic symptoms.

What makes it so unique (and controversial) is its all-animal approach: no plants, no carbs, just meat, fish, eggs, and (maybe) some dairy.

Supporters claim that it can be good for many things, like clearer skin, better digestion, mental sharpness, and even improved mood. However, there are concerns about missing nutrients, long-term sustainability, and the risks of eating large amounts of red meat.

Let’s take a look at what a 30-day carnivore diet might look like, what the potential benefits and downsides are, and if it’s the right fit for you.

What Is A Transformative 30-Day Carnivore Diet Meal Plan?

A carnivore diet 30-day meal plan, also known as an animal‑based or zero-carb ketogenic diet, focuses on eating solely animal-derived foods for an entire month. 

These foods include all kinds of animal products such as:

• Organ meat
• Poultry
• Meat
• Fish
• Eggs
• Dairy (1). 

So, how does a 30-day carnivore diet work?

Unlike other popular low-carb diets, such as the keto and paleo diets, which limit but don’t exclude carb intake, the carnivore diet aims for zero carbs. This diet plan excludes all other foods, meaning no fruits, vegetables, legumes, grains, nuts, or seeds.

The proposed benefits of all meat diets stem from the unsubstantiated theory that our early human ancestors primarily consumed meat and fish and that modern high-carbohydrate diets are mainly responsible for the rise in chronic diseases today.

However, this diet is not only extremely restrictive, surpassing even a strict keto diet, but it also poses long-term health risks by failing to provide all essential nutrients (2, 3).

Additionally, there is insufficient research to support its proposed benefits, with most existing evidence coming from self-reported cases.

Read more: Can You Go On The Carnivore Diet While Practicing Intermittent Fasting?

Is Carnivore For 30 Days Safe?

Defining how “safe” the carnivore diet is will involve an answer that is more complex than a yes-or-no. It largely depends on your health, how carefully you follow the diet, and whether you’re paying attention to how your body responds.

Some experts state that testing the carnivore diet for a short period (like 30 days or less) can be generally considered low-risk, even if it’s not nutritionally balanced or healthy. The key is making sure you’re staying hydrated and getting enough nutrients, even if they’re all coming from animal-based foods.

In 2020, Harvard researchers surveyed over 2029 people who had been on the carnivore diet for at least 6 months. Participants reported high satisfaction and improvements in health and well-being (4).

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However, it’s crucial to point out that the carnivore diet research study consists of self-reported answers. 

• No lab tests
• No control groups

The limited research means we can’t take it as solid scientific proof just yet.

That said, not everyone may experience the same benefits. 

Fatigue, digestive discomfort, or headaches are also side effects to consider while your body is adjusting to using fat for fuel instead of carbs. Similar to the keto flu “symptoms” but a bit more extreme since your carb intake is virtually zero (5).

Additionally, long-term safety data is lacking, and there are many concerns around nutrient deficiencies, like fiber, vitamins, and minerals found in plant foods, disrupted gut microbiome, kidney function under high protein load, elevated LDL cholesterol, and environmental sustainability (6).

If you have existing health conditions, it’s best to check in with your doctor before trying this diet, even if it’s only for 30 days, just to be on the safe side.

Who Should Avoid A 30-Day Carnivore Diet Meal Plan?

If you have chronic kidney disease, gout, or a history of kidney stones, the high protein and purine levels in a carnivore diet could worsen these conditions (7). It’s always wise to check with your doctor before making significant dietary changes.

It’s also key to mention that eating large amounts of red and processed meat has been linked to a higher risk of several health issues, including colorectal cancer, breast cancer, and heart disease. People with existing cardiovascular problems or genetically high cholesterol should be particularly cautious, as the diet can raise LDL cholesterol levels in some individuals (8, 9).

Finally, health experts will not recommend highly restrictive diets like carnivore or keto for pregnant or breastfeeding women, children and adolescents, or anyone with a weakened immune system or increased nutrient needs, as a wider variety of foods, including fiber and plant-based nutrients, is better for supporting healthy growth, development, and immune function (10).

What Are The Benefits Of A 30-Day Carnivore Diet?

Despite its restrictive nature, the carnivore diet has attracted many followers who have reported a range of benefits, particularly in the short term. It’s worth noting that there is not sufficient evidence from medical studies, so most of the benefits come from self-reported outcomes and are based on the available knowledge about other diets and macronutrients.

The most commonly mentioned benefits of the carnivore diet include improved digestion, better blood sugar control, reduced systemic inflammation, weight loss, and enhanced mental clarity. 

For example, since the carnivore diet eliminates all carbs, this includes many ultra-processed foods like sweets, pastries, and refined grains, which may help eliminate blood sugar spikes and crashes. This steady blood sugar could help improve satiety, energy levels, and lower the risk of developing insulin resistance (11, 12). 

However, you don’t need to cut out carbs entirely to get this benefit, especially not healthy complex carbs that come from fruits, vegetables, whole grains, and legumes.

By removing oxalates and or lectins found in plant foods, this diet may also help sensitive individuals with IBS or SIBO have better digestion, who find these substances irritating to the gut or immune system (13). However, it is not necessary to cut out all plant foods for these individuals to experience symptom relief. And for most people, after processing and cooking, the benefits of eating these nutritious foods outweigh any potential “anti-nutrient” effects of compounds like oxalates and lectins.

Some other self-reported benefits include experiencing sharper focus, steadier moods, and even a reduction in anxiety after switching to carnivore eating (4). 

Read more: Blue Zone Foods — Meals From the World’s Oldest and Healthiest Communities

What Foods Are Allowed On Carnivore Diets?

The carnivore diet focuses entirely on animal-based foods and eliminates all plant-based items. 

Allowed carnivore foods include:

• Animal meats like beef, pork, lamb, and poultry.
• Fish and seafood, including shellfish, salmon, tuna, mackerel, sardines, and others. 
• Eggs (chicken, duck, and quail) 
• Animal fats, like butter, tallow, and lard.
• Organ meats (liver, kidney, heart)
• Bone broth
• Dairy (optionally), including cheese, cream, yogurt, and kefir.

Excluded foods: All plant foods, processed meats with plant additives, plant-based oils, sweeteners, and grains.

If you’re curious about healthy meals to make with ground beef, check out our earlier article.

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Can You Lose Weight On A 30-Day Carnivore Diet?

A 30-day carnivore diet meal plan for weight loss is a common practice.

The weight loss results could be related to the diet’s high protein and fat content, which may help you feel fuller and might naturally reduce how much you eat. 

Although the lack of fiber is likely to offset your satisfaction levels since fiber is also a primary contributor to satiety.

Protein may also slightly increase your metabolism because our body uses more energy to digest, which can, in turn, contribute to fat loss (4, 14).

This evidence stems from studies on high-protein, low-carb diets, not from the carnivore diet itself, as this is less researched. Additionally, the restrictive nature of the diet may also reduce overeating simply by limiting food choices.

In the 2020 Harvard carnivore survey, some participants reported significant reductions in body mass index (BMI), waist circumference, and appetite. People who started the diet overweight or insulin-resistant received the highest results (4). 

However, when you cut carbs completely, your body turns to its stored glycogen. 

Since glycogen holds water, this causes a quick drop in weight from water loss, not fat. 

After that, the scale may continue on the same rapid path, but fast weight loss can be unsafe. Generally, it’s safer to keep a slower, steady rate of 1-2 pounds per week for healthier, more sustainable results (15, 16).

Many people seeking to make a change will search for healthy chicken breast recipes to lose weight. It’s important to note that a balanced diet involving more than just chicken and maintaining a calorie deficit will be most sustainable.

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How To Start A 30-Day Carnivore Meal Plan?

If you’re planning to start the carnivore diet, you will need preparation, especially to adjust to a lifestyle without traditional meals, snacks, and plant-based variety. 

Instead of going cold turkey, which can easily backfire, a better strategy is to gradually reduce carb intake over one week before starting the plan. This slow reduction can help ease the challenging symptoms of the “keto flu,” including fatigue, headaches, and irritability, that occur as the body adapts to using fat for fuel.

After the transition phase, which may last between 3-7 days, you can jump to the complete carnivore diet. Always have a variety of meats to help diversify your nutrient intake: both fatty and lean cuts of beef, as well as eggs, fish, and organ meats. Our previous post goes into great detail about the healthy chicken breast recipes to lose weight.

Including bone broth can also help manage initial symptoms. 

Pay close attention to how you feel day to day, including changes in energy, digestion, mood, and sleep quality. And if you have any preexisting conditions or concerns, be sure to consult a healthcare provider before starting.

What Does A Daily Carnivore Diet Meal Plan Look Like?

If you’re thinking about giving the carnivore diet a try, you might be wondering what your daily meals could look like. 

Take a look at this sample 3-day meal plan with ideas for breakfast, lunch, and dinner to help you get started.

Day 1

Breakfast: Scrambled eggs with heavy cream and bacon

Lunch: Ribeye steak and bone broth

Snack: Beef jerky 

Dinner: Grilled salmon and liver 

Day 2

Breakfast: Shrimp with scrambled eggs

Lunch: Tuna fish steak and beef jerky

Snacks: A small amount of hard Cheddar cheese, bone broth

Dinner: Lamb chops and scallops

Day 3

Breakfast: Scrambled eggs with turkey sausage

Lunch: Sweetbreads with pork chops and mackerel

Snacks: Hard-boiled eggs

Dinner: Turkey burger patty, Parmesan cheese, and bone marrow

Frequently Asked Questions

• Is dairy allowed on carnivore diets?

It depends on individual tolerance and preferences. Full-fat, fermented dairy like cheese, kefir, and Greek yogurt can often be included, if you have no lactose intolerance issues. Other people may find dairy inflammatory and choose to exclude it.

• Can you drink coffee on a carnivore diet?

Technically, coffee is a plant-based product. However, many people following the carnivore diet continue to drink coffee, especially in the first days of transition. Including coffee, tea, or similar drinks depends on your particular reasons for doing the diet, if you choose a strict elimination or a metabolic reset.

• How much meat per day on carnivore diets?

This amount of meat depends on individual energy needs, but most people usually eat between 1 and 2.5 pounds of meat per day. This amount varies according to our body size, goals, and activity level. Some people may require more to meet their energy needs, particularly if they are very active or avoid dairy.

• Can you do the carnivore diet long-term?

This long-term idea is a topic of ongoing debate. While some people report all-meat dieting for years with good results, these are self-reported outcomes, and there are no long-term studies showing health outcomes. We must consider the nutrient gaps, potential microbiome impacts, and social or environmental concerns when considering its long-term sustainability. These reasons are why many people wonder, “How to transition off carnivore diet plans.”

The Bottom Line

The 30-day carnivore diet is a highly restrictive, all-animal meat-eating plan that removes all plant foods. Some people report remarkable short-term results (like weight loss, better digestion, and fewer cravings), but most of the evidence is anecdotal and self-reported. No large-scale clinical trials confirm the long-term safety or effectiveness of this approach.

While trying it for a limited time may be safe for healthy individuals, it’s still essential to move with caution. Nutrient deficiencies, especially in fiber, specific vitamins, and antioxidants, are a concern to keep in mind. Additionally, eating large amounts of red meat has been linked to health risks like heart disease and some cancers.

If you’re curious about the carnivore diet, consider easing into it gradually and track how you feel along the way. Always speak with your doctor, especially if you have a medical condition or take medications, before making significant dietary changes.

This article is for informational purposes only and is not a substitute for professional medical advice.