#### Yearly Archives: 2024

# Weight Loss Tracker Printable

Published December 18, 2024 | By matt

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## Weight Loss Trackers

Click here to download your free weight loss tracker

Ever feel like your goals are slipping through the cracks? A habit tracker might be the tool you need to stay on course. By giving you a visual way to monitor progress, habit trackers make it easier to stick to routines, celebrate small wins, and turn daily actions into long-term success. Studies even show that tracking habits can significantly increase your chances of success.

Whether you want to drink more water, start meditating, or spend less time on your phone, a habit tracker helps you stay accountable and motivated.

Before You Start, Know What You Want to Track

Not all habits are created equal. To get the most out of your tracker, identify what you want to focus on. Are you building new habits, breaking old ones, or trying to stay consistent with your routine?

It’s tempting to track everything all at once, but starting small—just 2-5 habits—is key to avoiding overwhelm. Pick habits that truly matter to you and align with your goals.

Find a Habit Tracker That Works for You

Habit trackers come in all shapes and sizes. From simple designs to more detailed templates, the options can feel endless. Here are some things to consider when choosing one:

- Weekly or Monthly Layouts: Think about whether you prefer a big-picture view or a more detailed breakdown.
- Specialized Trackers: Look for templates tailored to your goals, like fitness trackers, self-care routines, or productivity plans.
- Design and Aesthetics: A tracker that’s visually appealing and easy to use will keep you coming back.

Consider customizing one if you can’t find exactly what you’re looking for. Plenty of tools are available online to help you create your perfect tracker.

Set Yourself Up for Success

Once you’ve chosen your tracker, it’s time to use it. Keep it somewhere you’ll see it daily—like your desk, fridge, or planner—and make it part of your routine.

Consistency is key. Pick a specific time each day to update your tracker, whether it’s in the morning over coffee or at night before bed. Filling it out becomes a ritual, reinforcing the habits you’re trying to build.

Remember to reflect! Use your tracker as a tool to identify patterns. Missed a few days? That’s okay—look at what got in the way and adjust as needed.

Avoid These Common Pitfalls

Even the best habit tracker won’t work if you fall into these traps:

- Trying to Track Too Much: Overloading yourself with habits will lead to burnout. Start small and scale up gradually.
- Choosing a Tracker That’s Overcomplicated: If it’s hard to use, you’re less likely to stick with it.
- Skipping Regular Updates: Forgetting to check in daily can derail your progress.
- Focusing Only on Perfection: Missing a day (or even a week) is okay. The goal is progress, not perfection.

Simple Ways to Stay Motivated

Sometimes, sticking to habits can feel like a grind. Here’s how to keep going:

- Reward Yourself: Celebrate small wins with meaningful rewards, such as a treat, a break, or something that makes you happy.
- Pair Habits With Cues: Use reminders or triggers to reinforce habits. For example, stretch right after brushing your teeth.
- Make It Fun: Choose a tracker that excites you, whether it’s colorful, minimalist, or fits perfectly into your planner.
- Reflect and Adjust: If a habit isn’t sticking, tweak your approach. Maybe the timing needs to change, or the habit needs to be broken down into smaller steps.

Your Tracker Is More Than Just Checkboxes

A habit tracker isn’t just about marking things off a list. It’s a tool for reflection, growth, and progress. You’ll create habits that truly stick by understanding your patterns, celebrating wins, and learning from setbacks.

So, grab your printable, pick a few habits, and start today. The journey to your goals begins with small, consistent steps—and your habit tracker is there to guide the way.

Ready to Start?

Download a habit tracker template or create your own today. Remember, it’s not about being perfect—it’s about showing up, day after day, for the life you want to build.

# Portion Control Rings: Simplify Your Serving Sizes for a Healthier Lifestyle

Published December 9, 2024 | By matt

It’s surprisingly easy to pile too much pasta on your plate or scoop out a heaping spoonful of rice without a second thought. Portion control rings make it simple: they are small, user-friendly tools designed to help you get just the right amount of food every time. These rings aren’t about strict dieting; they’re about awareness, balance, and feeling confident that what you’re dishing up suits your health goals.

Why Paying Attention to Portions Matters

Click here for my favorite portion control rings

No one likes counting every calorie or obsessing over serving sizes, yet portion awareness is key to maintaining a balanced diet. Whether trying to manage your weight, keep your blood sugar steady, or just avoid that post-meal slump, having a clear guideline for how much to eat can make all the difference. Portion control rings provide a visual cue that turns guesswork into something more reliable and stress-free.

How to Use Portion Control Rings (It’s Easier Than You Think)

Think of these rings as training wheels for your plate. Place a ring on your dish, fill it with your chosen food until it reaches the top, and then lift it to reveal a perfectly measured portion. It’s that simple. Before long, you’ll develop an instinct for the right amount—even when the rings aren’t around.

What to Look for When Choosing Your Rings

Not all portion control rings are created equal. The best fit for you depends on your needs and preferences:

- Material matters: Durable stainless steel or BPA-free plastic are both easy to clean and store.
- Clearly marked measurements: Look for rings that indicate portions by cups or ounces to avoid guesswork.
- A set of multiple sizes: Having a variety of ring sizes helps you measure everything from grains and veggies to proteins.

Bringing It All Together: Using Portion Control Rings in Your Everyday Meals

From breakfast to dinner, portion control rings can be a handy addition to your meal routine. Imagine filling a ring with oatmeal for a cozy morning meal or portioning out quinoa for a balanced lunch. T he rings gently remind you to stick to a consistent, satisfying serving.

Try using them at your next family dinner or when prepping your lunches for the week. Once you see how easy it is, you might start experimenting with:

- Measuring your fruits and veggies to ensure a good balance of nutrients.
- Keeping starchy sides like pasta or rice in check.
- Creating consistent protein servings, whether you’re grilling chicken or plating tofu.

Common Questions About Portion Control Rings

Curious about some of the finer details? You’re not alone. Here are a few common questions:

- Do I still need measuring cups?
- Not necessarily. Rings are often enough to keep portions in check, though combining tools can offer extra accuracy.
- Will they help with weight loss?
- They can certainly contribute by promoting mindful eating habits, but they’re just one piece of the puzzle. Consistency, variety, and overall nutrition still matter.
- How do I clean and store them?
- Most rings are dishwasher-safe and easy to stack, making cleanup and storage hassle-free.

Finding Confidence Through Simplicity

At the end of the day, portion control rings are all about making healthy choices feel natural and accessible. They take a complicated part of eating—figuring out how much is enough—and make it straightforward. Over time, you’ll better understand what a balanced plate looks like, even without the rings as a guide. Consider them a small but mighty addition to your kitchen toolkit, ready to help you find that just-right serving every time you sit down to eat.

# Gestational Diabetes? Do THIS Before It Wrecks Your Pregnancy!

Published December 4, 2024 | By matt

Pregnancy is already a rollercoaster, but throw in gestational diabetes, and suddenly, the stakes get higher. The scary part? Most women don’t even know they have it until it’s too late. One minute, you’re glowing; the next, your doctor is talking about high blood sugar, C-sections, and future diabetes risks.

But here’s the truth: gestational diabetes doesn’t have to derail your pregnancy. The key is taking action NOW before things spiral out of control. The good news? There are simple, science-backed steps you can take today to protect yourself and your baby.

#### What Is Gestational Diabetes? A Quick Overview

Gestational diabetes affects 5% to 9% of pregnancies in the U.S. and often comes with no noticeable symptoms, though some women experience increased thirst or frequent urination. It’s caused by hormonal changes that make it difficult to self-regulate blood sugar. While it resolves after delivery for most women, managing it is crucial to avoid complications like:

- For baby: Larger birth weight (macrosomia) or low blood sugar at birth.
- For mother: Increased risk of type 2 diabetes later in life.

Key risk factors include being overweight, having a family history of diabetes, being over 25, or belonging to certain ethnic groups.

## The One Thing You MUST Do Immediately

If there’s one action step every pregnant woman should take, it’s getting tested for gestational diabetes ASAP.

D octors typically screen for it between 24-28 weeks, but if you have any risk factors—like being overweight, having PCOS, or a family history of diabetes—ask for an earlier test.

Don’t want to wait? Take matters into your own hands. Grab an at-home glucose monitor and check your levels after meals. A small poke in the finger could give you life-saving insight before your next doctor’s appointment.

### Foods That Wreck Your Blood Sugar (Avoid These Like the Plague!)

- White bread, pasta, and rice – these turn into sugar faster than you’d think
- Sugary drinks like soda, juice, and fancy coffee shop concoctions
- “Low-fat” and “diet” foods – often packed with hidden sugars
- Processed snacks like crackers, chips, and granola bars – they give you a quick spike, then a crash

### Gestational Diabetes Superfoods (Eat These Instead!)

- Protein-packed meals like eggs, chicken, turkey, fish, and tofu – they help slow glucose spikes
- High-fiber carbs like quinoa, lentils, and steel-cut oats – they digest slower, preventing sugar crashes
- Healthy fats from avocado, nuts, and olive oil – they keep cravings in check
- Blood sugar-balancing snacks like Greek yogurt with cinnamon, apple slices with peanut butter, or hummus with veggies

The golden rule: always pair protein and fiber with carbs to slow sugar absorption. A handful of almonds with an apple? Perfect. A plain bagel by itself? Disaster.

#### Thriving with Gestational Diabetes

Here’s how to navigate your pregnancy with confidence and tools that support a healthy lifestyle:

Creating a Supportive Meal Routine

- Focus on eating balanced meals with whole grains, lean protein, and low-GI fruits (like berries or apples). You can even start growing your own vegetables at home without pesticides and other contaminants that are shown to cause cancer.
- Portion control can make a difference—consider using food scales or meal prep containers to stay consistent.
- Explore recipes tailored for GD (e.g., zucchini noodles with turkey meatballs).
- Plan meals in advance to ensure a healthy diet which can be especially difficult during the holidays and other times of the year.

Staying Active in a Way That Feels Good

- Gentle activities like prenatal yoga, swimming, or walking can help regulate blood sugar and boost your energy.
- Tools like fitness trackers designed for pregnancy can keep you motivated.

Monitoring Tools for Peace of Mind

Click here for our favorite glucose monitor

- A blood glucose monitor (recommended by your provider) helps you track progress.
- Meal-tracking apps, like MyFitnessPal, can support meal planning and accountability.

Keeping Comfort in Mind

- Pregnancy pillows help with sleep, which is important for blood sugar regulation.
- Silk pillowcases can help by providing a cooler, hypoallergenic sleep surface that reduces skin irritation, promotes better temperature regulation, and minimizes hair tangling during restless nights
- Comfortable compression socks can improve circulation, especially in the later months.

#### Helpful Products and Tools

- Ki tchen Helpers:
  - Slow cooker/Instant Pot: For preparing nutritious meals effortlessly.
  - Blender: For low-sugar smoothies using Greek yogurt, spinach, and berries.
  - Spiralizer: Create veggie noodles to replace carb-heavy pasta.
- Food Staples:
  - Whole grains: Quinoa, oats, whole-grain bread.
  - Healthy fats: Avocado, olive oil, nuts.
  - Low-sugar snacks: Nut butter, unsweetened Greek yogurt, or low-carb bars.
- Li festyle Enhancers:
  - Prenatal vitamins: To support overall health.
  - Resistance bands or yoga mats: For gentle exercises.

#### Looking Ahead: Postpartum Care

Gestational diabetes typically resolves after delivery, but follow-up care is essential. Women who’ve had GD are shown to be at a higher risk of developing type 2 diabetes down the road. Maintaining a healthy lifestyle postpartum, including regular exercise, keeping a healthy BMI, and balanced eating, can reduce this risk.

# Keto vs Carnivore Diet: Key Differences, Sample Meal Plans, and How to Choose

Published September 10, 2024 | By matt

The keto diet and the carnivore diet are both low-carb approaches that can put your body into ketosis — but they get there in very different ways. Keto restricts carbohydrates to roughly 20–50 grams per day while allowing vegetables, nuts, seeds, and healthy oils alongside animal proteins. The carnivore diet eliminates plant foods entirely, relying exclusively on meat, fish, eggs, and select dairy products.

That one distinction — whether plants stay on the plate or not — creates major differences in food variety, nutrient profiles, meal planning complexity, and who each diet tends to work best for. This guide breaks down exactly how keto and carnivore compare, provides a full sample meal plan for each, covers the benefits and trade-offs of both approaches, and helps you figure out which one fits your goals and lifestyle.

# Click For Keto Plan PDFs

## What Is the Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating plan designed to shift your body’s primary fuel source from glucose to fat. The typical macronutrient breakdown is approximately 60–75% of calories from fat, 20–35% from protein, and 5–10% from carbohydrates.

By keeping daily net carbs under 20–50 grams, the liver begins converting fat into ketone bodies — molecules that the brain, muscles, and other tissues can use for energy instead of glucose. This metabolic state is called nutritional ketosis, and it typically takes 2–7 days to achieve after reducing carbs.

Keto meals center on healthy fats (olive oil, avocado, butter, coconut oil), moderate portions of protein (meat, fish, eggs, cheese), and non-starchy vegetables (leafy greens, broccoli, cauliflower, zucchini). Small amounts of nuts, seeds, and low-sugar berries are also generally permitted. The diet was originally developed in the 1920s as a treatment for drug-resistant epilepsy in children and has since been studied for weight loss, blood sugar management, and various metabolic conditions.

## What Is the Carnivore Diet?

The carnivore diet is an elimination-style eating plan that restricts food intake to animal products only. In its strictest form, this means meat, fish, eggs, and animal fats — with no vegetables, fruits, grains, nuts, seeds, or plant-based oils of any kind. Some followers include dairy products like butter, cheese, and heavy cream; others restrict dairy as well, particularly if they’re using the diet to address suspected food sensitivities.

Because animal products contain virtually zero carbohydrates, people on a strict carnivore diet are typically in ketosis by default — making carnivore functionally a subset of keto, though the philosophies differ. Carnivore dieters generally don’t track macronutrient ratios. Instead, the approach relies on a simple rule: if it came from an animal, eat it; if it didn’t, skip it.

The carnivore diet has gained significant popularity through anecdotal reports of improved digestion, reduced joint pain, weight loss, and relief from autoimmune symptoms. However, it’s important to note that clinical research specifically on the carnivore diet remains very limited — most existing evidence comes from case reports, surveys of self-selected dieters, and studies on closely related ketogenic protocols rather than large-scale controlled trials.

## Side-by-Side Comparison: Keto vs Carnivore

Understanding how these two diets differ across key categories helps clarify which approach might suit you better:

Carbohydrate intake: Keto allows 20–50g of net carbs per day, primarily from vegetables, nuts, and small amounts of berries. Carnivore aims for essentially zero carbs by eliminating all plant foods.

Fat sources: Keto draws fat from both plant and animal sources — olive oil, avocado oil, coconut oil, butter, cheese, nuts, and fatty meats. Carnivore relies entirely on animal fats: beef tallow, lard, butter, fatty cuts of meat, and egg yolks.

Protein levels: Keto keeps protein moderate (roughly 20–35% of calories) to avoid excess protein being converted to glucose through gluconeogenesis. Carnivore tends to be higher in protein since meat is the primary food, though fattier cuts help balance the ratio.

Vegetables and fiber: Keto includes non-starchy vegetables as a significant part of most meals, providing fiber, vitamins, and minerals. Carnivore eliminates all plant fiber, which proponents argue may actually benefit people with certain digestive sensitivities — though this remains a point of active scientific debate.

Food variety: Keto offers considerably more variety — different vegetables, nuts, seeds, oils, low-carb fruits, and a wide range of cooking styles. Carnivore is intentionally narrow, which some people find simplifying and others find restrictive.

Tracking requirements: Keto typically requires some degree of macro tracking, at least initially, to ensure carbs stay low enough for ketosis. Carnivore is self-regulating by nature — if you only eat animal products, you don’t need to count much of anything.

Research base: Keto has a substantially larger body of clinical research, including multiple randomized controlled trials and meta-analyses for weight loss, epilepsy, type 2 diabetes, and metabolic syndrome. Carnivore research is still in early stages, consisting mainly of case series, self-reported surveys, and extrapolation from ketogenic diet studies.

## Sample 7-Day Keto Meal Plan

This sample week illustrates the variety available on a standard keto diet. Each day stays under approximately 25g of net carbs while providing a balance of healthy fats, moderate protein, and nutrient-dense vegetables.

Day 1

Breakfast: Scrambled eggs cooked in butter with sautéed spinach and half an avocado
Lunch: Grilled chicken thighs over mixed greens with olive oil dressing, cucumber, and feta cheese
Dinner: Pan-seared salmon with roasted broccoli and cauliflower tossed in avocado oil
Snack: A handful of macadamia nuts

Day 2

Breakfast: Full-fat Greek yogurt with a tablespoon of chia seeds and a few raspberries
Lunch: Tuna salad made with avocado mayo, wrapped in large romaine lettuce leaves
Dinner: Grass-fed beef burger patties (no bun) with sautéed mushrooms, melted cheddar, and a side salad
Snack: Celery sticks with almond butter

Day 3

Breakfast: Two-egg omelet with bell peppers, onions, and goat cheese cooked in coconut oil
Lunch: Leftover salmon from Day 1 over a bed of arugula with lemon-olive oil dressing
Dinner: Slow-cooker pulled pork with coleslaw made from shredded cabbage and a creamy keto dressing
Snack: Cheese sticks and a few olives

Day 4

Breakfast: Bacon and eggs with a side of sliced avocado
Lunch: Chicken Caesar salad (no croutons) with parmesan and a full-fat Caesar dressing
Dinner: Shrimp stir-fry with zucchini noodles, bell peppers, and a garlic butter sauce
Snack: Pork rinds with guacamole

Day 5

Breakfast: Keto smoothie made with coconut milk, a handful of spinach, almond butter, and cocoa powder
Lunch: Cobb salad with hard-boiled eggs, bacon, avocado, blue cheese, and grilled chicken
Dinner: Lamb chops with roasted asparagus and a side of herbed butter
Snack: A small portion of walnuts and a few blackberries

Day 6

Breakfast: Cream cheese pancakes (eggs + cream cheese, pan-fried in butter) with a few sliced strawberries
Lunch: Leftover pulled pork from Day 3 over cauliflower rice with melted cheese
Dinner: Baked chicken thighs with a creamy garlic parmesan sauce and steamed green beans
Snack: Hard-boiled eggs with everything bagel seasoning

Day 7

Breakfast: Smoked salmon with cream cheese, capers, and cucumber slices
Lunch: Ground beef taco bowl with lettuce, sour cream, cheese, salsa, and avocado (no rice or tortilla)
Dinner: Pork tenderloin with roasted Brussels sprouts and a drizzle of balsamic vinegar
Snack: A small handful of pecans

## Sample 7-Day Carnivore Meal Plan

This sample week shows how to structure a carnivore diet with enough variety to keep meals interesting despite the narrower ingredient list. Portions should be adjusted based on hunger and individual caloric needs — most carnivore practitioners eat to satiety rather than tracking specific amounts.

Day 1

Breakfast: Bacon and eggs fried in butter
Lunch: Grilled ribeye steak with a side of bone broth
Dinner: Roasted chicken thighs with crispy skin
Snack: Beef jerky (no sugar added)

Day 2

Breakfast: Three-egg omelet with cheddar cheese and ground sausage
Lunch: Smoked salmon with cream cheese
Dinner: Pan-seared lamb chops cooked in tallow
Snack: Hard-boiled eggs

Day 3

Breakfast: Ground beef patties with fried eggs on top
Lunch: Sardines in olive oil (some carnivore followers allow this) with a cup of bone broth
Dinner: Slow-roasted pork shoulder
Snack: Pork rinds

Day 4

Breakfast: Scrambled eggs cooked in beef tallow with crumbled bacon
Lunch: Leftover pork shoulder, sliced and reheated
Dinner: Grilled New York strip steak with butter melted on top
Snack: Sliced deli turkey rolled around cheese sticks

Day 5

Breakfast: Sausage links with soft-scrambled eggs in butter
Lunch: Chicken drumsticks with crispy skin
Dinner: Pan-seared shrimp in garlic butter with a grilled beef patty
Snack: Bone broth

Day 6

Breakfast: Steak and eggs — leftover strip steak sliced thin with fried eggs
Lunch: Canned tuna mixed with egg yolk and a small amount of butter
Dinner: Roasted whole chicken (eat the skin, thigh meat, and drippings)
Snack: Beef liver crisps (thinly sliced liver, pan-fried until crispy)

Day 7

Breakfast: Bacon, eggs, and a small portion of liverwurst
Lunch: Smoked brisket
Dinner: Pan-seared salmon with a butter sauce
Snack: Collagen-rich bone broth or a handful of pork rinds

## Benefits of the Keto Diet

The ketogenic diet has a substantially larger evidence base than the carnivore diet, including findings from randomized controlled trials and systematic reviews. Based on current research, a well-planned keto diet may support:

Weight loss: A 2025 meta-analysis of 174 randomized trials with over 11,000 participants found that low-carbohydrate diets, including keto, tended to produce greater weight loss than higher-carbohydrate approaches. The combination of appetite suppression from ketosis, reduced insulin levels, and increased fat oxidation appears to drive this effect.

Blood sugar and insulin management: Multiple trials have demonstrated improvements in hemoglobin A1c, fasting blood glucose, and insulin sensitivity among people with type 2 diabetes following a ketogenic diet — particularly within the first 3–6 months. Some participants have been able to reduce or discontinue diabetes medications under medical supervision.

Improved lipid markers: Keto is commonly associated with increased HDL cholesterol and reduced triglycerides. Effects on LDL cholesterol vary between individuals, which is why regular blood work is recommended.

Neurological applications: The keto diet remains a guideline-supported treatment for drug-resistant epilepsy and is being actively researched for potential applications in Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative conditions — though clinical evidence in those areas remains preliminary.

Broader food variety and nutrient coverage: Because keto includes vegetables, nuts, seeds, and some fruit, it provides a wider range of vitamins, minerals, antioxidants, and dietary fiber than carnivore — making it easier to meet micronutrient needs without supplementation.

## Benefits of the Carnivore Diet

The carnivore diet has far less formal clinical research behind it, but emerging case reports and preliminary studies — combined with widespread anecdotal evidence — suggest several potential advantages for specific populations:

Radical simplicity in meal planning: With no macro tracking, carb counting, or ingredient lists to manage, the carnivore diet removes virtually all decision fatigue around food. For people who find even keto’s level of planning overwhelming, this simplicity can significantly improve adherence.

Potential relief for autoimmune and inflammatory conditions: A 2024 case series published in Frontiers in Nutrition reported on 10 patients with inflammatory bowel disease (both ulcerative colitis and Crohn’s disease) who achieved clinical improvement on a carnivore-ketogenic diet, with some maintaining remission for extended periods. The mechanism likely involves eliminating plant-based compounds — such as lectins, oxalates, and FODMAPs — that may trigger immune responses in susceptible individuals. However, no randomized controlled trials exist yet for the carnivore diet in any autoimmune condition, so these findings remain preliminary.

Digestive improvement for some individuals: People with conditions like IBS, SIBO, or chronic bloating sometimes report significant relief after removing all plant fiber and plant-based irritants. This is counterintuitive given the conventional emphasis on dietary fiber, but may make sense for individuals whose digestive systems react poorly to specific plant compounds.

Elimination diet utility: Because it removes so many potential food triggers simultaneously — grains, legumes, processed foods, seed oils, sugar, and all plant antigens — the carnivore diet can serve as a starting point for identifying which foods cause problems. Some practitioners follow strict carnivore for 30–90 days and then systematically reintroduce foods to pinpoint sensitivities.

Natural appetite regulation: High protein intake is the most satiating macronutrient, and many carnivore dieters report eating fewer total calories without consciously restricting — leading to weight loss as a secondary effect rather than a primary goal.

## Risks and Trade-Offs: Keto

While keto is generally well-supported by short-term research, there are important considerations:

Keto flu: The first 3–7 days often bring headaches, fatigue, brain fog, and irritability as the body transitions from glucose to ketone-based energy. Proactive electrolyte management (sodium, potassium, magnesium) and adequate hydration significantly reduce these symptoms for most people.

Nutrient gaps: Restricting fruits, whole grains, and legumes can reduce intake of vitamin C, certain B vitamins, potassium, and fiber. Prioritizing nutrient-dense vegetables and considering targeted supplementation helps, but requires ongoing attention.

Long-term sustainability: Many people find strict keto difficult to maintain beyond several months. The restriction of entire food groups can affect social dining, meal variety, and enjoyment. Some research suggests that cycling between keto and a less restrictive low-carb approach may help maintain results while improving adherence.

Variable LDL cholesterol response: While keto often improves HDL and triglycerides, some individuals experience significant LDL increases. Regular lipid panels are important, especially in the first year.

## Risks and Trade-Offs: Carnivore

The carnivore diet’s more extreme restriction brings additional considerations beyond those shared with keto:

Very limited clinical evidence: No randomized controlled trials have been conducted on the carnivore diet for any health condition. The evidence that does exist comes from case reports, uncontrolled case series, and self-reported surveys. This doesn’t mean the diet can’t work — but it does mean the long-term safety profile is essentially unknown.

Potential nutrient deficiencies: A 2025 nutrient analysis published in Nutrients assessed four versions of the carnivore diet and found shortfalls in several micronutrients compared to national reference values — including vitamin C, calcium, manganese, and fiber. Organ meats like liver can help address some of these gaps, but not all carnivore dieters include them regularly.

Cardiovascular concerns: Some carnivore dieters develop a lipid pattern called the “lean mass hyper-responder” phenotype, characterized by very high LDL cholesterol alongside high HDL and low triglycerides. The cardiovascular implications of this pattern are still debated in the research community, but LDL levels in the 300–500+ mg/dL range have been documented in some cases and warrant monitoring.

Gut microbiome impact: Eliminating all dietary fiber removes the primary fuel source for many beneficial gut bacteria. While some carnivore proponents argue that ketone body beta-hydroxybutyrate may partially compensate, the long-term effects of a fiber-free diet on microbiome diversity are not well understood.

Social and practical challenges: Eating only animal products can make restaurant dining, family meals, and social gatherings significantly more complicated than even a standard keto approach.

## Who Might Do Better on Keto?

Keto tends to be a stronger fit for people who value food variety and enjoy cooking with diverse ingredients. It’s also more appropriate for those with specific goals and circumstances:

- You want a low-carb approach with a substantial evidence base and established safety profile
- You enjoy vegetables, nuts, seeds, and a wide range of flavors and cuisines
- You’re managing type 2 diabetes or metabolic syndrome and want a well-researched dietary framework
- You prefer to track macros and have precise control over your nutritional intake
- You want a diet that’s more socially flexible for dining out and sharing meals with others
- Long-term sustainability matters more to you than maximum simplicity

## Who Might Do Better on Carnivore?

The carnivore diet may be worth exploring — ideally under medical guidance — for people in specific situations:

- You have autoimmune or chronic inflammatory conditions that haven’t responded well to other dietary approaches, and you want to try a comprehensive elimination protocol
- You experience significant digestive issues (IBS, bloating, SIBO) that seem to worsen with plant foods, fiber, or high-FODMAP ingredients
- You find macro tracking and complex meal planning stressful or unsustainable, and the radical simplicity of an all-animal approach appeals to you
- You’ve tried keto but still struggled with food cravings or couldn’t stay in ketosis consistently due to carb creep
- You’re interested in using carnivore as a short-term elimination diet (30–90 days) to identify food sensitivities before reintroducing plants strategically

## Can You Combine Keto and Carnivore? The Ketovore Approach

A growing number of people follow what’s sometimes called a “ketovore” diet — essentially a carnivore-leaning keto approach that’s primarily animal-based but includes small amounts of low-carb plant foods. This might look like a plate that’s 80–90% meat, eggs, and animal fats, with a small side of steamed broccoli, a few avocado slices, or some fermented vegetables.

The appeal of ketovore is that it captures many of the simplicity and elimination benefits of carnivore while reintroducing enough plant foods to address potential micronutrient gaps — particularly vitamin C, potassium, and fiber. It also provides more flexibility for social meals and long-term adherence.

For many people, ketovore functions as either a transition step into or out of strict carnivore, or as a sustainable long-term middle ground between the two approaches.

# Click For Keto Plan PDFs

## Frequently Asked Questions

### Is the carnivore diet just a type of keto?

Functionally, yes — because the carnivore diet contains virtually zero carbohydrates, most people following it are in ketosis by default. However, the dietary philosophy is different. Keto focuses on achieving and maintaining ketosis through specific macronutrient ratios. Carnivore focuses on eating exclusively animal products, and ketosis is a natural byproduct rather than the stated goal. Carnivore also tends to be higher in protein than most standard keto approaches.

### Which diet is better for weight loss?

Both can be effective. Keto has more clinical evidence supporting its use for weight loss, including large meta-analyses. Carnivore often produces faster initial results due to its extreme simplicity and high protein content, which promotes satiety. However, long-term weight maintenance depends on adherence, and the “better” diet is whichever one you can realistically sustain.

### Will I get scurvy on the carnivore diet?

Clinical scurvy from the carnivore diet appears to be extremely rare, though it’s a common concern. One proposed explanation is that vitamin C and glucose compete for the same cellular transport pathways — so when glucose intake drops to near zero, the body’s vitamin C requirements may also decrease. Fresh meat, particularly organ meats like liver, also contains small but bioavailable amounts of vitamin C. That said, vitamin C levels on a strict carnivore diet may be lower than optimal for some individuals, and long-term data is lacking.

### Can I exercise on both diets?

Yes, though there’s an adaptation period of 2–4 weeks on either diet as your body shifts to fat and ketone-based fuel. Low-to-moderate intensity exercise generally adapts faster than high-intensity training. Carnivore dieters may have a slight advantage for strength training due to higher protein intake, while keto’s inclusion of targeted carbs around workouts (called “targeted keto”) gives athletes more flexibility for performance optimization.

### What if I want to try carnivore but I’m nervous about long-term effects?

A common approach is to use strict carnivore as a 30–90 day elimination protocol rather than a permanent lifestyle. This gives you time to assess how you feel, whether symptoms improve, and how your body responds — while limiting exposure to the unknown long-term effects. After the elimination phase, many people transition to a ketovore or standard keto approach, reintroducing plant foods one at a time to identify any that cause problems.

### Do I need to take supplements on either diet?

On keto, electrolyte supplementation (sodium, potassium, magnesium) is important, especially in the first few weeks. Beyond that, most micronutrient needs can be met through food if you include plenty of vegetables and diverse protein sources. On carnivore, supplementation needs are less clear-cut but potentially greater — magnesium, potassium, and vitamin C are the most commonly cited concerns. Including organ meats and bone broth can reduce but may not fully eliminate gaps. Regular blood work is the most reliable way to identify individual deficiencies on either approach.

### Which diet is more affordable?

Keto can be very budget-friendly because eggs, ground beef, chicken thighs, butter, and frozen vegetables are all inexpensive. Carnivore grocery bills depend heavily on the cuts you choose — ground beef, chicken thighs, and eggs are affordable, while relying on ribeye steaks and premium cuts adds up quickly. Carnivore may save money on the plant side (no vegetables, fruits, or nuts to buy), but total food costs tend to be similar or slightly higher due to the volume of animal protein consumed.

## Key Takeaways

- Keto and carnivore are both low-carb diets that can achieve ketosis, but keto includes plant foods (vegetables, nuts, seeds, berries) while carnivore eliminates them entirely
- Keto has a substantially larger evidence base from randomized controlled trials, while carnivore research remains limited to case reports and self-reported surveys
- Keto offers more food variety, broader nutrient coverage, and greater social flexibility — making it more sustainable long-term for most people
- Carnivore’s radical simplicity eliminates decision fatigue and may benefit people with autoimmune conditions, food sensitivities, or digestive issues that haven’t responded to other approaches
- The “ketovore” approach — primarily animal-based with small amounts of low-carb plants — offers a middle ground that captures benefits of both
- Both diets require attention to electrolytes, hydration, and regular blood work to monitor for potential nutrient gaps or lipid changes
- Neither diet is appropriate for everyone — consult a healthcare provider before making significant dietary changes, especially if you take medications or have existing health conditions

If you’re ready to start either approach with a structured plan, our Etsy shop offers printable meal plan PDFs for both diets — complete with daily meals, recipes, grocery lists, and food guides. Browse our keto meal plans for options including standard keto, clean keto, lazy keto, vegetarian keto, and vegan keto. For carnivore, we have 28-day carnivore diet plans for beginners, women, budget-conscious shoppers, and a keto carnivore (ketovore) plan for those who want the best of both worlds. You can also explore our full catalog of meal plan PDFs covering over 40 dietary needs.

Disclaimer: The information in this article is for educational purposes only and is not intended as medical advice. Before starting any new diet — particularly one that significantly restricts food groups — consult with a qualified healthcare provider or registered dietitian. Individual dietary needs vary based on health conditions, medications, activity level, and personal goals. Only a qualified professional can provide personalized guidance for your specific situation.

# Carnivore Diet Meal Plan for Beginners (7-Day Plan + Recipes)

Published August 31, 2024 | By matt

A carnivore diet meal plan for beginners is a simple, repeatable eating schedule built entirely from animal foods — meat, fish, eggs, and some dairy — with no plants. Below is a free 7-day plan with easy recipes, a full food list, and beginner tips so you can start without overthinking it.

Last updated: 6/14/26 · Written by matt

## Key Takeaways

- The carnivore diet is animal-based only: meat, fish, eggs, animal fats, and dairy if you tolerate it.
- For beginners, the easiest start is a structured 7-day plan you can repeat — less decision fatigue, fewer mistakes.
- Expect an adjustment period (the “keto flu”) in the first 1–2 weeks; salt and hydration help.
- Benefits people report are mostly anecdotal. Long-term research is limited, so treat it as an experiment.
- It is not right for everyone — check with a healthcare professional first if you have any medical condition.

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## What Is the Carnivore Diet?

The carnivore diet is an eating approach made up entirely of animal products, with all plant foods removed. It is often described as an extreme version of keto: very low-carb, but taken further by cutting vegetables, fruit, grains, and legumes completely.

Advocates argue that animal foods are nutrient-dense and satiating, and that removing plants can help some people identify food sensitivities. These are claims made by proponents rather than settled nutritional science, so it is best approached as a personal experiment rather than a guaranteed outcome.

## What Foods Can You Eat on the Carnivore Diet?

The food list is short by design, which is part of the appeal — fewer ingredients, fewer decisions. Where possible, choose pasture-raised, grass-fed, and wild-caught sources over factory-farmed options.

Category | Foods
--- | ---
Beef (grass-fed preferred) | Ribeye, ground beef, brisket, short ribs, tenderloin, chuck roast, liver, heart, oxtail, bone marrow
Pork | Pork chops, pork belly, ribs, sugar-free bacon, additive-free sausage, pork liver
Lamb | Lamb chops, ground lamb, shoulder, ribs, lamb liver
Poultry | Chicken thighs (skin-on, bone-in), wings, drumsticks, whole chicken, turkey, duck, chicken liver
Fish & Seafood (wild-caught preferred) | Salmon, mackerel, sardines, trout, cod, tuna, shrimp, scallops, oysters, mussels, lobster, crab
Eggs | Chicken eggs (pasture-raised), duck eggs, quail eggs
Animal Fats | Beef tallow, lard, duck fat, butter and ghee (if tolerated)
Organ Meats | Liver, heart, kidney, bone marrow, sweetbreads
Dairy (optional) | Hard cheeses, full-fat heavy cream, ghee, butter
Bone Broth | Beef, chicken, or pork bone broth
Snacks | Additive-free pork rinds, sugar-free jerky, sardines, hard-boiled eggs

## What Should You Avoid on the Carnivore Diet?

A carnivore approach removes everything that isn’t animal-based:

- Plant foods: all vegetables, fruit, grains, and legumes.
- Sugars and sweeteners: including honey, maple syrup, and most artificial sweeteners.
- Processed foods: anything with additives, fillers, or non-animal ingredients.
- Vegetable and seed oils: canola, soybean, sunflower — replaced with butter, tallow, or lard.
- Alcohol: most carnivore followers minimize or skip it, especially beer and sugary mixers.

## Your 7-Day Carnivore Diet Meal Plan for Beginners

This is the core of the plan. Each day gives you breakfast, lunch, and dinner with simple recipes. Repeat the week, or mix and match days to suit your schedule. Salt to taste throughout, and cook in butter or tallow.

### Day 1

Breakfast — Ribeye Steak with Eggs: Season a ribeye with salt on both sides. Sear in a hot, buttered skillet 3–4 minutes per side for medium-rare; rest the steak while you fry 2–3 eggs in the same pan.

Lunch — Grilled Salmon with Butter: Salt a salmon fillet and grill skin-side down 6–8 minutes until it flakes. Melt 2 tbsp butter (a squeeze of lemon optional) and drizzle over the top.

Dinner — Beef Liver and Bacon: Cook 4 slices of bacon in a skillet until crispy; remove and set aside. In the bacon fat, cook 200g sliced beef liver 2–3 minutes per side until browned but tender. Serve together.

### Day 2

Breakfast — Bacon and Scrambled Eggs: Cook 4 slices of bacon until crispy; remove. Melt a little butter in the same pan and scramble 3 eggs to your liking. Serve with the bacon.

Lunch — Crispy-Skin Chicken Thighs: Preheat oven to 425°F (220°C). Heat an oven-safe skillet over medium-high. Place 2 bone-in, skin-on thighs skin-side down and sear 4–5 minutes until golden. Flip, transfer the skillet to the oven, and roast 18–20 minutes, until the internal temperature reaches 165°F (74°C).

Dinner — Pork Chops with Tallow Gravy: Salt 2 pork chops and sear in tallow 5–6 minutes per side, until they reach 145°F (63°C); rest. Add another tablespoon of tallow to the pan, whisk in the drippings, and spoon over the chops.

### Day 3

Breakfast — Ground Beef Patties with Cheese: Form 200g ground beef into patties, salt, and cook 4–5 minutes per side. Top with a slice of cheese (optional) and let it melt.

Lunch — Shrimp Sautéed in Butter: Melt 3 tbsp butter in a skillet. Add 200g peeled shrimp and cook 2–3 minutes per side until pink and opaque. Salt and serve.

Dinner — Lamb Chops with Butter: Salt 2 lamb chops and sear 4–5 minutes per side. Top with a pat of butter (a little chopped mint is optional if you allow it).

### Day 4

Breakfast — Scrambled Eggs with Bone Marrow: Melt 2 tbsp bone marrow in a skillet, add 3 whisked eggs, and scramble to your liking.

Lunch — Ribeye Steak: Salt and cook a ribeye 4–5 minutes per side for medium-rare. Rest before serving.

Dinner — Beef Short Ribs: Preheat oven to 275°F (135°C). Salt 500g short ribs, cover with foil, and roast 3–4 hours until tender. Serve with the pan juices.

### Day 5

Breakfast — Pork Sausage Links: Cook 4 links in a skillet over medium heat 10–12 minutes, until they’re browned and cooked through.

Lunch — Grilled Sardines: Salt 4 cleaned sardines and grill 2–3 minutes per side until the skin is crispy.

Dinner — T-Bone Steak: Salt and cook a T-bone 4–5 minutes per side for medium-rare. Rest before serving.

### Day 6

Breakfast — Fried Eggs with Bacon: Cook 4 slices of bacon until crispy; remove. Fry 3 eggs in the bacon fat to your liking and serve together.

Lunch — Roast Chicken with Butter: Preheat oven to 375°F (190°C). Rub a whole chicken with butter, salt, and roast 1–1.5 hours until it reaches 165°F (74°C). Rest 7–10 minutes before carving.

Dinner — Venison Steaks: Salt 2 venison steaks and sear 3–4 minutes per side for medium-rare. Rest before serving.

### Day 7

Breakfast — Eggs Benedict (no muffin): Poach 2 eggs in barely simmering water about 3 minutes. Warm 2 slices of ham in a skillet. For an optional hollandaise, whisk melted butter into egg yolks with a little lemon juice over low heat until thick. Plate the ham, top with the poached eggs, and spoon over the sauce.

Lunch — Beef Burger (no bun) with Cheese: Form 200g ground beef into a patty, salt, and cook 4–5 minutes per side. Melt a slice of cheese on top; add bacon or a fried egg if you like.

Dinner — Braised Oxtail: Preheat oven to 325°F (160°C). Brown 1kg oxtail pieces in tallow in an ovenproof pot. Salt, add bone broth or water until just covered, cover, and braise 3–4 hours until the meat falls off the bone. Serve with the juices.

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## Want More Variety So You Don’t Burn Out?

The fastest way to quit carnivore is boredom. Once you’ve run this 7-day plan, rotate in new cuts and cooking methods. Our carnivore diet recipes page is a full menu of 50+ breakfasts, dinners, snacks, and feasting meals you can swap in week to week.

For sourcing, here’s the quality meat source we recommend over factory-farmed options.

## What Benefits Do People Report on the Carnivore Diet?

Reported benefits are largely anecdotal, and individual results vary widely. The most common things followers mention are:

- Weight loss and changes in body composition
- Steadier energy and fewer blood-sugar swings
- Improved mental clarity and mood
- Relief from some digestive complaints after removing plant fibers
- Reduced joint pain that some attribute to fewer inflammatory triggers

Dr. Shawn Baker, an orthopedic surgeon and author of The Carnivore Diet, is the diet’s best-known advocate and has popularized many of these claims. It’s worth being clear-eyed, though: most evidence is personal testimony rather than long-term clinical research, and mainstream nutrition organizations and many registered dietitians caution about saturated fat, cholesterol, and the lack of fiber and certain micronutrients. Treat the benefits as possible outcomes for some people, not guarantees.

## What Are the Downsides and Risks?

- Adjustment period: fatigue, headaches, or digestive changes are common in the first 1–2 weeks as your body adapts.
- Nutrient gaps: a meat-only diet is low in some nutrients; organ meats help, and some people supplement.
- Heart-health questions: high saturated fat intake may affect cholesterol — worth monitoring with bloodwork.
- Social and lifestyle friction: eating out and gatherings take planning when entire food groups are off the table.
- Not suitable for some conditions: see the disclaimer below.

## Who Might the Carnivore Diet Suit?

Some people explore carnivore as a strict elimination diet — for example, those with stubborn digestive issues or autoimmune symptoms who want to test whether plant foods are a trigger, or those focused on high-protein body-composition goals. It may not be appropriate for people who are pregnant or breastfeeding, or who have kidney conditions, a history of high cholesterol or heart disease, or gout. Talk with a healthcare professional before starting.

## How Do You Start the Carnivore Diet as a Beginner?

1. Pick a trial window. Commit to something short, like 30 days, so you can judge how you feel.
2. Taper carbs first. If you’re coming off a standard diet, ease out grains, fruit, and veg over a week or two.
3. Stock up. Buy a range of meats, eggs, and fats so you’re never stuck. Ground beef and chuck roast keep it affordable.
4. Keep it simple. Lean on steak, burgers, eggs, and roasts at first; add variety as you settle in.
5. Mind your electrolytes. Extra salt and water help blunt “keto flu” symptoms early on.
6. Adjust to your body. Some do best strict; others feel better adding dairy or more eggs. Find your version.

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## Frequently Asked Questions

### How long should a beginner try the carnivore diet?

Most people start with a 30-day trial. That’s long enough to get past the adjustment period and notice changes in energy, digestion, and weight, without committing long-term before you know how it suits you.

### What is the “keto flu” and how long does it last?

It’s a cluster of early symptoms — fatigue, headaches, irritability — as your body shifts to burning fat. It usually lasts a few days to two weeks. Increasing salt, fluids, and electrolytes often helps reduce it.

### Can you drink coffee on the carnivore diet?

Coffee is a plant product, so strict carnivore followers cut it. Many people on a more relaxed version keep black coffee. If you’re using carnivore as an elimination diet, it’s worth removing it during your trial.

### Will I lose weight in one week of carnivore?

Some people see fast initial drops, but a lot of early weight loss is water rather than fat. A single week mainly shows you whether the plan is doable for you; meaningful body-composition change takes longer and varies by person.

### Do I need supplements on the carnivore diet?

Not necessarily, especially if you include organ meats and seafood. Some people choose to supplement nutrients like vitamin D or magnesium. Bloodwork is the most reliable way to know what, if anything, you need.

### Is the carnivore diet safe?

It can work for some people short-term, but it’s a restrictive diet without strong long-term safety data. Anyone with a medical condition, or who is pregnant or breastfeeding, should speak with a qualified healthcare professional before trying it.

Medical disclaimer: This article is for general information only and is not medical or nutritional advice. The carnivore diet eliminates entire food groups and is not appropriate for everyone — particularly people who are pregnant or breastfeeding, or who have kidney disease, a history of high cholesterol or heart disease, gout, or other medical conditions. Talk with a qualified healthcare professional or registered dietitian before making major dietary changes.

# Carnivore Diet Meal Plan for Beginners | 28 Day Plan with Recipes + Meal Planning

Published August 29, 2024 | By matt

Carnivore diet recipes are simple, animal-based meals — meat, fish, eggs, and some dairy — with no plants. Below are 50+ recipes and meal ideas organized by breakfast, lunch, dinner, snacks, and feasting, so you can rotate them all month and never get bored of the same steak.

Last updated: 6/14/26 · Written by matt

This page is built for people who want:

- A clear carnivore diet meal plan they can repeat weekly
- Simple carnivore meals made from meat, fish, eggs, and certain dairy
- More variety, so you don’t burn out after week one

New to this? Start with our structured 7-day carnivore diet meal plan for beginners, then come back here to swap in new recipes once you’re settled.

## What Is the Carnivore Diet?

Always source pasture-raised, organic — never factory-farmed meats. Click to learn more.

The carnivore diet focuses exclusively on animal-based foods. That means your meals come from:

- Meat (beef, pork, lamb, poultry)
- Fish and seafood
- Eggs
- Animal fats (tallow, butter, ghee, lard)
- Certain dairy, optional: cheese, heavy cream, yogurt (if tolerated)

A carnivore approach can feel refreshingly simple because you’re removing decision fatigue. The key is building a rotation — different cuts, cooking styles, and “fallback” meals — so you can stick with it.

## Why Does Variety Matter on a Carnivore Diet?

Even though the carnivore diet is restrictive, your meals don’t have to be repetitive. Variety helps prevent “meal fatigue,” keeps cravings lower, and makes it easier to stay consistent. The easiest way to create variety is to rotate:

- Different cuts (ribeye, chuck roast, short ribs, ground beef, lamb chops)
- Different cooking methods (grill, pan-sear, slow cooker, smoker, oven roast)
- Different protein types (beef, pork, chicken, salmon, sardines)
- Organ meats (optional, but nutrient-dense)

## How Do You Make a Carnivore Meal Plan Easier?

- Meal prep in batches: Cook roasts, ground beef, and wings ahead so you always have carnivore-ready meals.
- Shop budget-friendly: Buy in bulk, watch for sales, and lean on staples like ground beef, chuck, pork shoulder, and chicken thighs.
- Master a few “default” meals: Steak and eggs, burger patties, and slow-cooked roasts make the whole plan easier to follow.

We craft our meal plans to be super easy to use, with weekly shopping lists, simple to cook recipes based on healthy carnivore meals for breakfast, lunch, dinner and even snacks!

Some reviews some our customers:

Great preset program for beginners. All of the things included was very helpful.

5 out of 5 stars 5

Adela Mar 11, 2025

“Excellent product and very well done”

“Thank you so much, I try very hard to make these as supportive and helpful as possible.”

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“I appreciate so many recipes”

## 30-Day Carnivore Diet Meal Plan (Recipe Menu)

Click here for my favorite healthy meat source.

How to use this menu: Pick one option from each section per day (breakfast, lunch, dinner). Repeat weekly for four weeks, or mix and match based on your schedule. This keeps the plan flexible while still giving you structure.

### Breakfast on the Wild Side

1. Steak and Eggs — A classic carnivore breakfast that never disappoints.
2. Bacon-Wrapped Sausage Links — The ultimate meaty start to your day.
3. Beef Liver with Scrambled Eggs — Nutrient-dense and satisfying.
4. Pork Sausage Patties — Homemade and free of fillers.
5. Carnivore Omelette — Eggs and your favorite meats, no veggies allowed.

### Midday Fuel (Lunch Ideas)

1. Grilled Lamb Chops — Simple, savory, and perfect for lunch.
2. Beef Heart Tacos (Carnivore Style) — Use crispy cheese shells for an extra kick.
3. Pork Belly Bites — Crispy and delicious, perfect as a snack or light meal.
4. Chicken Liver Mousse — Smooth and rich, spread on bacon slices.
5. Smoked Salmon with Cream Cheese — An indulgent, low-carb meal.

### Dinner Like a Predator (Main Meals)

1. Ribeye Steak — The king of carnivore dinners (great for higher-fat days).
2. Braised Beef Short Ribs — Slow-cooked to perfection (excellent meal prep option).
3. Roasted Chicken Thighs — Crispy skin and juicy meat.
4. Pork Shoulder Roast — Tender after hours of slow cooking.
5. Duck Breast with Crispy Skin — A gourmet carnivore dinner with minimal ingredients.
6. Grilled Veal Chops — Tender and flavorful.
7. Oven-Baked Salmon with Herb Butter — Rich in fats and protein.
8. Beef Cheeks Stew — Deep flavor and very filling.
9. Lamb Shanks — Fall-off-the-bone tender, cooked low and slow.
10. Pork Chops with Bone Marrow Butter — Extra rich and satisfying.

### Snacks and Quick Bites

Use these to stay consistent when you’re busy, traveling, or need something fast.

1. Carnivore Meatballs — Ground beef with salt, baked or fried.
2. Chicken Wings — Baked to crispy perfection.
3. Beef Jerky — Homemade, without sugar.
4. Hard-Boiled Eggs with Salted Butter — Simple and nutrient-dense.
5. Pork Rinds — Crunchy and satisfying.
6. Bone Broth — A great warm “sipper” and easy to prep in bulk.
7. Bacon-Wrapped Shrimp — Quick, salty, and delicious.
8. Beef Tallow “Fries” — Crisped pieces of meat and fat for a salty bite.
9. Sardines with Butter — Omega-3 rich and fast.
10. Deviled Eggs — Make them extra rich with more yolks and butter.

### Feasting Meals (Weekend / Guests / Meal Prep)

1. Prime Rib Roast — A showstopper with great leftovers.
2. Smoked Brisket — Big-batch cooking, huge payoff.
3. Whole Roasted Chicken — Easy, affordable, and versatile.
4. Beef Wellington (Carnivore Style) — Replace pastry with a bacon weave.
5. Lamb Rack — Elegant and full of flavor.
6. Pork Ribs — Smoked or slow-cooked until tender.
7. Roast Goose with Duck Fat Gravy — Festive and rich.
8. Lamb Leg Roast — Perfect for sharing.
9. Oxtail Stew — Deep, rich, slow-cooked comfort food.
10. Carnivore Carnitas — Shredded pork shoulder with crispy edges.

### Indulge Without Guilt (Carnivore Treat Meals)

1. Beef Bone Marrow — Roast and spread on steak or bacon.
2. Duck Fat Roasted Pork Belly — Extra crispy and indulgent.
3. Beef Tongue Tacos — Use crispy cheese for taco shells.
4. Crispy Chicken Skins — A crunchy, zero-carb snack.
5. Bacon-Wrapped Scallops — A luxurious carnivore treat.
6. Venison Steaks — Lean and flavorful.
7. Pork Hock — Slow-cooked until tender and crispy.
8. Goose Liver Pâté — Rich and smooth.
9. Grilled Elk Steaks — A unique option for adventurous eaters.
10. Bacon-Wrapped Beef Tenderloin — A decadent main course.

## FAQ: Carnivore Diet Recipe Questions

### What foods can I eat on a carnivore diet?

You can eat animal-based foods such as beef, pork, lamb and other red meats; poultry like chicken, turkey, and duck; fish and seafood; eggs; organ meats; certain dairy (cheese, butter, heavy cream) if tolerated; and animal fats like tallow, lard, and duck fat.

### What foods should I avoid on the carnivore diet?

A carnivore diet eliminates plant foods. Avoid fruits and vegetables, grains and legumes, sugary and processed foods, and seed and vegetable oils.

### Why do people follow a carnivore diet?

Common reasons include simplifying meal planning (fewer ingredients and decisions), running an elimination-style approach to remove common trigger foods, and supporting body-composition goals with high-protein meals.

### Is the carnivore diet healthy?

Many people do well when they focus on high-quality animal foods and adequate electrolytes, though long-term research is limited. If you have medical conditions, are pregnant, or take medications, talk with a qualified healthcare professional before making major diet changes.

### Do I need to eat organ meats on carnivore?

No. Organ meats aren’t required, but many people include them occasionally because they’re nutrient-dense. If you dislike organs, you can still follow a carnivore meal plan using meat, eggs, and seafood.

### How do I avoid meal fatigue on carnivore?

Rotate cuts, proteins, and cooking methods. Use this page as a menu and swap meals weekly — for example, steak and eggs one day, salmon the next, slow-cooked pork shoulder after that.

### Are carnivore recipes expensive?

They don’t have to be. Keep costs down with staples like ground beef, chuck roast, pork shoulder, and chicken thighs, and buy in bulk. Organ meats can also be very budget-friendly.

### Can I do carnivore while traveling or eating out?

Yes. Look for grilled steaks, burger patties (no bun), chicken wings, and seafood. Bring travel snacks like jerky, hard-boiled eggs, or pork rinds.

### What are the easiest carnivore recipes for beginners?

Steak and eggs, bacon-wrapped sausage links, grilled lamb chops, roasted chicken thighs, and slow-cooked roasts (chuck or pork shoulder) are the simplest places to start.

### Can I customize these carnivore recipes?

- Higher fat: Choose fattier cuts like ribeye and add butter or tallow.
- Higher protein: Use leaner meats like chicken breast or turkey plus eggs and seafood.
- Dairy-free: Skip cheese and cream, and focus on meat, eggs, and animal fats.

### Can I exercise on the carnivore diet?

Many people train successfully on carnivore. If you’re new, give your body time to adapt and keep hydration and electrolytes in mind, especially early on.

### What are common challenges on carnivore?

- Meal fatigue: Solve it with variety and rotation (use the lists above).
- Social situations: Plan ahead when dining out.
- Cravings: Eat enough protein and fat at meals so you stay satisfied.

### How long should I follow a carnivore diet?

Some people do carnivore short-term as a reset, others longer-term as a lifestyle. The best approach depends on your goals and how your body responds. If you think you might want to shift to something less restrictive later, consider the Mediterranean diet.

### How do I measure success on carnivore?

Track what matters to you: energy, cravings, digestion, consistency, performance, and how you feel day to day. A simple journal can help you spot patterns.

Medical disclaimer: These recipes and tips are for general information only and are not medical or nutritional advice. The carnivore diet removes entire food groups and isn’t right for everyone — especially people who are pregnant or breastfeeding, or who have kidney disease, a history of high cholesterol or heart disease, or gout. Talk with a qualified healthcare professional or registered dietitian before making major dietary changes.

# The Galveston Diet Meal Plan: A Simple, Menopause-Friendly Guide

Published August 19, 2024 | By matt

Menopause can bring changes that feel frustrating and confusing — especially stubborn weight gain, low energy, poor sleep, and increased inflammation. If you’re searching for a Galveston Diet meal plan, you’re likely looking for something designed specifically for this stage of life — not another generic diet.

The Galveston Diet, created by OB-GYN Dr. Mary Claire Haver, was developed with perimenopause and menopause in mind. It combines intermittent fasting with an anti-inflammatory eating style to support metabolic health, insulin sensitivity, and overall well-being. If you’re not going through menopause, you might consider the Mediterranean diet.

Below is a clear, practical breakdown of how it works — plus what a Galveston-style meal plan actually looks like.

# Click here to download the meal plan

## What Is the Galveston Diet?

The Galveston Diet is built on two core principles that work together:

### 1. Intermittent Fasting (Most Often 16:8)

This approach involves eating all meals within an 8-hour window and fasting for the remaining 16 hours.

Example fasting window:

- First meal: 11:00 AM
- Last meal: 7:00 PM

The goal isn’t deprivation — it’s giving your body consistent breaks from digestion so insulin levels can stabilize, which becomes increasingly important during menopause.

### 2. Anti-Inflammatory Eating

Hormonal shifts during menopause can increase chronic, low-grade inflammation. This can contribute to:

- Weight gain (especially around the midsection)
- Joint pain and stiffness
- Brain fog
- Fatigue

The Galveston Diet prioritizes whole, minimally processed foods that help reduce inflammatory load and support metabolic balance. We encourage people to grow their own fruits and vegetables at home because it’s a lot more cost effective, and they are free of pesticides which have been shown to cause cancer.

## Galveston Diet Food List

### Foods to Eat Regularly

Fruits

- Berries (blueberries, strawberries, raspberries)
- Apples and pears
- Citrus fruits
- Melon and bananas (in moderation)

Vegetables

- Leafy greens (spinach, kale, arugula)
- Broccoli, cauliflower, Brussels sprouts
- Bell peppers, zucchini, cucumbers
- Onions, tomatoes, asparagus, carrots

Healthy Fats

- Avocados
- Olive oil
- Coconut oil
- Nuts (almonds, walnuts, cashews)
- Seeds (chia, flax, pumpkin)

Whole Grains (as tolerated)

- Quinoa
- Brown rice
- Oats
- Whole-grain bread or pasta (small portions)

Lean Protein

- Fish (salmon, sardines, cod, tuna)
- Poultry (chicken, turkey)
- Eggs
- Beans, lentils, tofu

> Many Galveston Diet followers also enjoy Mediterranean-style meals. You may find additional inspiration helpful here:
> 👉 Mediterranean Diet Recipes: https://mealplanpdf.net/mediterranean-diet-recipes/

### Foods to Limit or Avoid

- Refined carbohydrates (white bread, pastries, sweets)
- Sugary drinks (soda, sweet tea, juice)
- Highly processed foods
- Fried foods
- Excessive alcohol

## Sample Galveston Diet Meal Plan (16:8)

Here’s what a simple, realistic day on the Galveston Diet might look like:

11:00 AM – First Meal

- Scrambled eggs with spinach and avocado
- Fresh berries on the side
- Black coffee or herbal tea

2:30 PM – Optional Snack

- Greek yogurt or cottage cheese
- Handful of walnuts or pumpkin seeds

6:30 PM – Dinner

- Grilled salmon or chicken
- Roasted broccoli and cauliflower
- Quinoa or brown rice
- Olive oil, lemon, and herbs

After Dinner

- Herbal tea
- Begin overnight fast

This structure keeps meals satisfying while still supporting the fasting window.

## Why the Galveston Diet Is Designed for Menopause

During perimenopause and menopause:

- Estrogen fluctuations influence fat storage
- Insulin resistance becomes more common
- Sleep disruption can elevate cortisol

The Galveston Diet helps address these challenges by:

- Supporting blood sugar regulation through intermittent fasting
- Reducing inflammatory food exposure
- Encouraging nutrient-dense meals instead of calorie restriction

It’s not about eating less — it’s about eating in a way that works with hormonal changes, not against them.

## Lifestyle Habits That Support Better Results

Nutrition works best when it fits into real life. Many people find better consistency by pairing the Galveston Diet with supportive habits.

### Sleep Support

Quality sleep plays a major role in hormone balance, appetite regulation, and energy levels.

- Cooling bedding may help reduce night sweats
- Breathable pillowcases can improve comfort
- Sleep masks can improve sleep quality for light-sensitive sleepers

### Simple Meal Prep Tools

Reducing friction in the kitchen makes whole-food eating easier.

- Sharp knives for faster prep
- Blenders for smoothies with leafy greens and protein
- Spiralizers for vegetable-based meals

### Protein & Food Convenience

Having quality protein available reduces decision fatigue.

- Grass-fed or hormone-free protein delivery services
- Easy anti-inflammatory snacks like nuts and seeds

## Is the Galveston Diet Right for You?

The Galveston Diet may be a good fit if you:

- Are in perimenopause or menopause
- Struggle with stubborn weight gain
- Prefer whole foods over extreme dieting
- Want structure without rigid rules

If you have a medical condition or history of eating disorders, consult a healthcare professional before starting intermittent fasting.

## Getting Started

You don’t need to change everything overnight.

Start with:

- Choosing a consistent fasting window
- Building meals around anti-inflammatory foods
- Simplifying your routine with supportive habits

Small, consistent changes tend to produce the most sustainable results.

## Download the Galveston Diet Meal Plan

If you’d like a ready-to-follow plan with meal ideas, shopping lists, and clear structure designed specifically for menopause, you can download the full Galveston Diet meal plan below.

👉 Click here to download the meal plan

# Why Carb Cycling Diets Can Change The Game

Published July 31, 2024 | By matt

## What is Carb Cycling?

Carb cycling is an approach to nutrition where you alternate between high-carb and low-carb days. This method can help your body burn fat more efficiently, boost your energy levels during workouts, and improve your overall metabolic flexibility. It’s not a restrictive diet; it’s a sustainable way to eat for optimal health and fitness.

It can take up to 12 weeks to see results from carb cycling because the body requires time to adapt metabolically, balance fat loss with muscle retention, and establish consistent dietary patterns as physiological changes and sustainable progress occur gradually. Click here to see more information regarding the 12 week plan.

## Click To Download Your Carb Cycling Plan

## The Benefits of Carb Cycling

Carb cycling offers a wide range of benefits, including:

- Fat Loss: By manipulating your carb intake, you can encourage your body to tap into its fat stores for energy, leading to increased fat burning.
- Improved Athletic Performance: Strategic carb timing can provide your muscles with the fuel they need for intense workouts and faster recovery.
- Metabolic Flexibility: Carb cycling helps your body become more adaptable at switching between using carbs and fat for energy, improving overall metabolic health.
- Blood Sugar Control: Cycling your carbs may help regulate blood sugar levels, and can help people with insulin resistance or diabetes.

## Who Should Carb Cycle?

Carb cycling can be beneficial for a variety of individuals, including:

- Athletes and Active Individuals: Optimize your performance and body composition by fueling your workouts strategically.
- People Trying to Lose Weight: Break through a weight loss plateau and achieve your fat loss goals.
- Individuals with Insulin Resistance or Diabetes: Potentially improve blood sugar control (always talk to your doctor first).

## Carb Cycling Schedule

Day | Type | Goal
--- | --- | ---
Monday | High-Carb | Muscle glycogen replenishment
Tuesday | Low-Carb | Fat-burning phase
Wednesday | Moderate-Carb | Balance day
Thursday | Low-Carb | Ketogenic shift
Friday | High-Carb | Strength training fuel
Saturday | Moderate-Carb | Active recovery
Sunday | Low-Carb | Rest and reset

## 🥗 7-Day Carb Cycling Meal Plan

Day | Meal | Description
--- | --- | ---
Monday (High-Carb) | 1. Breakfast: Steel-cut oats with banana, chia seeds, and almond butter 2. Lunch: Grilled chicken with quinoa and roasted vegetables 3. Dinner: Salmon, sweet potato mash, and steamed broccoli 4. Snack: Greek yogurt with mixed berries |
Tuesday (Low-Carb) | 5. Breakfast: Spinach omelet with avocado and olive oil drizzle 6. Lunch: Turkey lettuce wraps with hummus and cucumber 7. Dinner: Grilled steak with asparagus and cauliflower mash 8. Snack: Handful of almonds |
Wednesday (Moderate-Carb) | 9. Breakfast: Greek yogurt with oats and blueberries 10. Lunch: Lentil salad with arugula, tomatoes, and feta 11. Dinner: Baked cod with wild rice and green beans 12. Snack: Apple slices with almond butter |
Thursday (Low-Carb) | 13. Breakfast: Scrambled eggs with spinach and smoked salmon 14. Lunch: Zucchini noodles with pesto and grilled shrimp 15. Dinner: Chicken thighs with roasted Brussels sprouts 16. Snack: Celery with almond butter |
Friday (High-Carb) | 17. Breakfast: Quinoa porridge with berries and walnuts 18. Lunch: Turkey brown rice bowl with black beans and avocado 19. Dinner: Baked tofu stir-fry with soba noodles and veggies 20. Snack: Banana and pumpkin seeds |
Saturday (Moderate-Carb) | 21. Breakfast: Smoothie with spinach, oats, whey protein, and mango 22. Lunch: Chickpea and veggie wrap with hummus 23. Dinner: Shrimp with jasmine rice and sautéed spinach 24. Snack: Handful of mixed nuts |
Sunday (Low-Carb) | 25. Breakfast: Avocado egg boats 26. Lunch: Cobb salad with grilled chicken 27. Dinner: Baked trout with roasted cauliflower 28. Snack: Greek yogurt with walnuts |

## 🍽️ Detailed Recipes and Macronutrients (per serving)

### 1. Steel-Cut Oats with Banana and Almond Butter

Ingredients:
½ cup steel-cut oats, 1 banana (sliced), 1 tbsp almond butter, 1 tsp chia seeds, 1 cup water.
Preparation: Cook oats; top with banana, almond butter, and chia.
Macros: ~390 kcal — 10g protein, 58g carbs, 13g fat

### 5. Spinach Omelet with Avocado

Ingredients: 2 eggs, ½ avocado, 1 cup spinach, 1 tsp olive oil.
Preparation: Sauté spinach, add beaten eggs, cook until set. Top with avocado.
Macros: ~310 kcal — 17g protein, 8g carbs, 24g fat

### 10. Lentil Salad with Arugula and Feta

Ingredients: 1 cup cooked lentils, 2 cups arugula, ½ cup cherry tomatoes, ¼ cup feta, 1 tbsp olive oil, lemon juice.
Preparation: Mix all; toss in dressing.
Macros: ~400 kcal — 18g protein, 42g carbs, 15g fat

### 15. Chicken Thighs with Brussels Sprouts

Ingredients: 1 chicken thigh, 1 cup Brussels sprouts, 1 tbsp olive oil, garlic, herbs.
Preparation: Roast at 400°F for 25 min.
Macros: ~350 kcal — 30g protein, 8g carbs, 20g fat

### 19. Baked Tofu Stir-Fry with Soba Noodles

Ingredients: ½ block tofu, 1 cup soba noodles, broccoli, bell peppers, tamari, sesame oil.
Preparation: Bake tofu, stir-fry veggies, mix with soba and sauce.
Macros: ~420 kcal — 25g protein, 45g carbs, 14g fat

### 25. Avocado Egg Boats

Ingredients: 1 avocado, 2 eggs, salt, pepper.
Preparation: Halve avocado, remove pit, crack eggs inside, bake 15 min at 375°F.
Macros: ~340 kcal — 18g protein, 9g carbs, 26g fat

## How to Use Your Carb Cycling Meal Plan PDF

Click here for a 28-day carb cycling meal plan

Your downloadable PDF is designed to make carb cycling simple and enjoyable. Inside, you’ll find:

- A Weekly Meal Schedule: A detailed plan outlining high-carb, low-carb, and potentially medium-carb days.
- Delicious Recipes: Mouthwatering meal ideas and recipes to keep you satisfied and on track.
- Shopping List: A convenient list to help you stock your kitchen with the right foods.
- Customization Tips: Guidance on adjusting the plan to your preferences, dietary needs, and fitness goals.

## Carb Cycling FAQ

Have questions about carb cycling? We’ve got you covered:

- How Many Carbs Should I Eat? The exact amount varies depending on your individual needs and goals, but your PDF provides specific guidelines.
- What Foods Should I Eat on High/Low Days? Your meal plan includes a variety of delicious and nutritious options for both high and low-carb days.
- Is Carb Cycling Healthy? When done correctly, it can be a healthy and sustainable approach to eating.
- Can I Carb Cycle if I’m Vegetarian/Vegan? Absolutely! Your PDF offers suggestions and modifications for different dietary preferences.

# The Cheapest Grocery Stores by Region with Nationwide Options

Published July 29, 2024 | By matt

These are the cheapest grocery stores in the United States by region.

Northeast:

1. Aldi
2. Market Basket
3. Price Chopper/Market 32
4. Trader Joe’s
5. Wegmans

Midwest:

1. Aldi
2. Woodman’s Markets
3. Meijer
4. Cub Foods
5. Hy-Vee

South:

1. Aldi
2. Food 4 Less
3. Walmart
4. Publix
5. H-E-B (Texas and parts of Mexico)

West:

1. WinCo Foods
2. Grocery Outlet
3. Food 4 Less
4. Smart & Final
5. Trader Joe’s

Nationwide options:

1. Aldi: Consistently ranked as one of the cheapest grocery stores across the country.
2. Walmart: Available in most regions and offers competitive prices.
3. Trader Joe’s: Known for good value, particularly for smaller households.
4. Target: Offers competitive pricing on many items, especially with their Good & Gather brand.

Membership-based options (nationwide):

1. Costco
2. Sam’s Club
3. BJ’s Wholesale Club

### Cheapest Grocery Stores Per Category

Category | Cost-Efficient Options | Recommended Stores by Region
--- | --- | ---
Produce | Bananas, carrots, potatoes, seasonal vegetables | Northeast: Aldi, Market Basket Midwest: Aldi, Woodman’s Markets South: Aldi, Food 4 Less West: WinCo Foods, Grocery Outlet Nationwide: Walmart, Trader Joe’s
Dairy | Store-brand milk, eggs, yogurt | Northeast: Aldi, Wegmans Midwest: Aldi, Meijer South: Aldi, Publix West: Smart & Final, Trader Joe’s Nationwide: Walmart, Costco
Meat and Seafood | Whole chickens, canned tuna, frozen tilapia | Northeast: Market Basket, Wegmans Midwest: Meijer, Hy-Vee South: H-E-B, Food 4 Less West: WinCo Foods, Grocery Outlet Nationwide: Walmart, Sam’s Club, Butcher’s Box
Bakery | Store-brand bread, day-old discounts | Northeast: Aldi, Market Basket Midwest: Aldi, Woodman’s Markets South: Aldi, Publix West: Smart & Final, Trader Joe’s Nationwide: Walmart, Costco
Pantry Staples | Rice, dried beans, pasta, canned tomatoes | Northeast: Aldi, Wegmans Midwest: Aldi, Meijer South: Aldi, H-E-B West: WinCo Foods, Grocery Outlet Nationwide: Walmart, Costco
Frozen Foods | Store-brand vegetables, frozen pizza | Northeast: Market Basket, Wegmans Midwest: Aldi, Meijer South: Aldi, Publix West: WinCo Foods, Trader Joe’s Nationwide: Walmart, Costco
Beverages | Store-brand soda, bulk tea bags | Northeast: Aldi, Wegmans Midwest: Aldi, Meijer South: Aldi, H-E-B West: Smart & Final, Trader Joe’s Nationwide: Walmart, Costco
Snacks | Popcorn kernels, store-brand chips | Northeast: Aldi, Market Basket Midwest: Aldi, Meijer South: Aldi, Publix West: WinCo Foods, Trader Joe’s Nationwide: Walmart, Costco
Household Items | Store-brand cleaning supplies, bulk paper products | Northeast: Aldi, Wegmans Midwest: Aldi, Meijer South: Aldi, H-E-B West: Smart & Final, Trader Joe’s Nationwide: Walmart, Costco
Personal Care | Store-brand toiletries, bulk soap | Northeast: Aldi, Wegmans Midwest: Aldi, Meijer South: Aldi, Publix West: WinCo Foods, Trader Joe’s Nationwide: Walmart, Costco

## For Those Looking For Healthy Options

Click here for my favorite meat delivery service

Meat delivery services are perfect for people who want to eat healthy but don’t have the time or energy to shop for the best quality meat. These services usually offer meat that’s way better than what you’d find at your local grocery store, like organic, grass-fed, and free-range options. The upfront cost might seem a bit high, but comparing the price per pound to similar options at fancy stores is pretty reasonable. Plus, you get a curated selection of different cuts delivered right to your door, which means less shopping and more time enjoying delicious, healthy meals. It’s also a great way to reduce food waste and stick to your meal plan, saving you money in the long run. So, if you’re serious about eating high-quality, ethically sourced meat, meat delivery services might be worth the investment.

It’s important to note that prices and availability can vary even within regions. Aldi, for example, is expanding rapidly and is now available in 39 states. Additionally, some regional chains like Wegmans or H-E-B may offer competitive prices and are highly regarded in their respective areas. For the best savings, consider these strategies:

1. Compare prices across multiple stores in your area.
2. Take advantage of store loyalty programs and mobile apps for additional savings.
3. Plan meals around weekly specials and seasonal produce.
4. Consider buying store brands, which are often significantly cheaper than name brands.