Low Carb, Keto & Carnivore Meal Plans

The classic. 3 pasture-raised eggs scrambled in butter, 3 strips of thick-cut bacon, half an avocado with a squeeze of lemon and flaky salt.

Ingredients: 3 eggs, 3 strips bacon, ½ avocado, 1 tbsp butter, salt & pepper.

Pan-seared sirloin or ribeye sliced thin, served with two over-easy eggs cooked in tallow. The original carnivore breakfast.

Ingredients: 6 oz sirloin or ribeye, 2 eggs, 1 tbsp tallow or butter, salt.

Three-egg omelet with crumbled breakfast sausage, sharp cheddar, and a pinch of chives. Cooked low and slow in butter.

Ingredients: 3 eggs, 2 oz breakfast sausage, ¼ cup shredded cheddar, 1 tbsp butter.

Cold-smoked salmon, cream cheese, capers, sliced cucumber, and a soft-boiled egg. Restaurant-quality in 5 minutes.

Ingredients: 3 oz smoked salmon, 2 tbsp cream cheese, 1 tbsp capers, ½ cucumber, 1 egg.

Full-fat unsweetened Greek yogurt with a small handful of blueberries, crushed pecans, chia seeds, and a drizzle of olive oil and salt.

Ingredients: ¾ cup full-fat Greek yogurt, ¼ cup blueberries, 1 tbsp pecans, 1 tsp chia.

Six-egg frittata baked with sautéed spinach, feta, and red bell pepper. Make ahead and slice into wedges for the week.

Ingredients: 6 eggs, 2 cups spinach, ¼ cup feta, ¼ red pepper, olive oil.

Grass-fed beef liver pan-fried in butter with caramelized onions. Nature's multivitamin — once or twice a week is plenty.

Ingredients: 4 oz beef liver, ½ small onion (omit for carnivore), 1 tbsp butter, salt.

Full-fat cottage cheese topped with raspberries, a few crushed walnuts, and a dusting of cinnamon.

Ingredients: ¾ cup full-fat cottage cheese, ¼ cup raspberries, 1 tbsp walnuts, cinnamon.

A breakfast sausage patty topped with melted American cheese, a fried egg, and a slice of Canadian bacon. Wrap in lettuce or eat with a fork.

Ingredients: 1 sausage patty, 1 slice cheese, 1 egg, 1 slice Canadian bacon.

Hot black coffee blended with 1 tbsp grass-fed butter and 1 tbsp MCT oil, paired with two soft-boiled eggs. A clean fasting-window finisher.

Ingredients: 8 oz black coffee, 1 tbsp butter, 1 tbsp MCT oil, 2 eggs.

Spicy Mexican chorizo broken up and crisped in a skillet, then scrambled with 3 eggs. Top with sour cream, salsa, and avocado.

Ingredients: 3 oz chorizo, 3 eggs, 2 tbsp sour cream, 1 tbsp salsa, ¼ avocado.

Eggs blended with cream cheese and crumbled bacon, baked in a muffin tin. Six bites = a perfect grab-and-go breakfast.

Ingredients: 6 eggs, 3 tbsp cream cheese, 4 strips bacon, salt.

Romaine, sliced ham, turkey, hard-boiled egg, cheddar, cherry tomatoes, and avocado. Olive oil and red wine vinegar.

Ingredients: 3 cups romaine, 2 oz ham, 2 oz turkey, 1 egg, 1 oz cheddar, olive oil.

Two grass-fed beef patties over shredded lettuce, with pickles, raw onion, sharp cheddar, bacon crumbles, and a smear of mustard and mayo.

Ingredients: 8 oz ground beef, 2 cups lettuce, 1 oz cheddar, 2 strips bacon, pickles, mustard, mayo.

Olive-oil-packed tuna mixed with mayo, celery, and a squeeze of lemon, scooped into Boston bibb lettuce cups.

Ingredients: 1 can tuna, 2 tbsp mayo, ¼ stalk celery, lemon, Boston lettuce.

Greens with grilled chicken, bacon, blue cheese, hard-boiled egg, avocado, and tomato. Olive oil and vinegar dressing.

Ingredients: 3 cups mixed greens, 4 oz grilled chicken, 2 strips bacon, 1 oz blue cheese, 1 egg, ½ avocado.

Sliced cold roast beef, salami, prosciutto, hard-boiled eggs, cubed cheddar, and butter on the side. No-cook, high-protein lunch.

Ingredients: 3 oz roast beef, 2 oz salami, 1 oz prosciutto, 2 eggs, 2 oz cheese.

Pan-seared or canned wild salmon over arugula with avocado, cucumber, and a lemon-olive-oil drizzle.

Ingredients: 5 oz wild salmon, 2 cups arugula, ½ avocado, ½ cucumber, olive oil, lemon.

Shredded rotisserie chicken tossed in melted butter and Frank's RedHot, served on chopped romaine with blue cheese crumbles and ranch.

Ingredients: 5 oz chicken, 1 tbsp butter, 2 tbsp Frank's RedHot, 3 cups romaine, 1 oz blue cheese, ranch.

Fast-food friendly: a double cheeseburger 'protein style' (lettuce wrap), with a side garden salad and ranch.

Ingredients: 2 beef patties, 2 slices cheese, lettuce wrap, side salad, ranch dressing.

Classic egg salad (mayo, mustard, dill, paprika) spooned onto thick-sliced cucumber 'crackers'.

Ingredients: 4 eggs, 3 tbsp mayo, 1 tsp mustard, dill, 1 cucumber.

Cold poached shrimp tossed with avocado, celery, red onion, and a creamy lemon-mayo dressing.

Ingredients: 6 oz shrimp, 1 avocado, ¼ stalk celery, 1 tbsp red onion, 2 tbsp mayo, lemon.

Thin slices of deli roast beef rolled around cream cheese, pepperoncini, and a sliver of cheddar. Carnivore-friendly minus the pepperoncini.

Ingredients: 6 slices roast beef, 3 tbsp cream cheese, pepperoncini, 2 oz cheddar.

Ground lamb seasoned with cumin, garlic, and oregano over chopped romaine with cucumber, feta, olives, and a tahini-yogurt drizzle.

Ingredients: 5 oz ground lamb, 2 cups romaine, ½ cucumber, 1 oz feta, olives, tahini.

A well-marbled ribeye, salted ahead and reverse-seared. Top with a pat of garlic-herb butter. Side of buttered broccoli or cauliflower mash.

Ingredients: 12 oz ribeye, 2 tbsp herb butter, 1 cup broccoli or cauliflower, salt.

Wild salmon seared skin-side down until crisp, finished with butter and lemon. Asparagus roasted with olive oil and parmesan.

Ingredients: 6 oz wild salmon, 1 tbsp butter, lemon, 1 cup asparagus, 1 tbsp parmesan.

Half a herb-roasted chicken with crispy skin, served with sautéed Swiss chard or spinach in garlic butter.

Ingredients: ½ roast chicken, 2 cups Swiss chard, 2 cloves garlic, 2 tbsp butter.

Pan-seared lamb chops finished in the oven, served with a fresh mint-yogurt sauce and roasted zucchini.

Ingredients: 3 lamb chops, 2 tbsp Greek yogurt, fresh mint, 1 zucchini, olive oil.

Plump shrimp sautéed in plenty of garlic butter, tossed with spiralized zucchini and a sprinkle of parmesan.

Ingredients: 8 oz shrimp, 3 tbsp butter, 3 cloves garlic, 1 zucchini, 1 tbsp parmesan.

Crispy roasted pork belly squares served with a small mound of kimchi or unpasteurized sauerkraut for gut health.

Ingredients: 6 oz pork belly, ¼ cup kimchi or sauerkraut, salt.

Bone-in skin-on chicken thighs braised in a pan sauce of heavy cream, dijon, garlic, and thyme. Side of green beans.

Ingredients: 2 chicken thighs, ½ cup heavy cream, 1 tsp dijon, garlic, thyme, 1 cup green beans.

Two ½-lb beef patties stacked with melted cheese, a fried egg, and bacon. No bun, no toppings — just protein and fat.

Ingredients: 1 lb ground beef, 2 slices cheese, 1 egg, 3 strips bacon, salt.

Flaky white cod pan-roasted, then drizzled with browned butter, capers, and lemon. Served with sautéed spinach.

Ingredients: 6 oz cod, 3 tbsp butter, 1 tbsp capers, lemon, 2 cups spinach.

Bone-in beef short ribs slow-braised in beef broth with garlic and rosemary until fall-apart tender. Side of buttered cauliflower.

Ingredients: 1 lb short ribs, 1 cup beef broth, garlic, rosemary, 1 cup cauliflower, butter.

Bell peppers stuffed with ground beef, sautéed onion, garlic, herbs, and topped with melted mozzarella. (Skip for stricter keto/carnivore.)

Ingredients: 2 bell peppers, 8 oz ground beef, ¼ onion, 2 oz mozzarella, Italian herbs.

Pork tenderloin wrapped in bacon and roasted to medium, sliced and served with roasted Brussels sprouts in olive oil.

Ingredients: 1 pork tenderloin, 6 strips bacon, 1 cup Brussels sprouts, olive oil.

Italian sausages roasted on a sheet pan with bell peppers, mushrooms, and red onion. Drizzle with olive oil and finish with parsley.

Ingredients: 3 Italian sausages, 1 bell pepper, 1 cup mushrooms, ¼ red onion, olive oil.