Carnivore Ernährungsplan mit Rezepten

carnivore diet meal plan with recipes

The carnivore diet is simple — but many people first need to relearn how to listen to their hunger (not appetite). It’s based on one clear rule: Eat only animal products. No vegetables, no fruit, no seeds, no vegetable oils. Instead, the focus is on meat, fish, eggs, animal fats, and broths. For many beginners this sounds radical at first, but those who give it a try often experience a surprising change after just a few days: less cravings, steadier energy, better concentration, less bloating, and clearer skin.

Especially in the first weeks, a structured carnivore meal plan is crucial to make the transition as smooth as possible. During this phase, the body switches from burning sugar to burning fat — and that can feel unfamiliar at first. Tiredness, headaches, or slight mood swings (“keto flu”) are normal and temporary. With a clear plan and the right recipes, however, you can greatly ease this process.

1. The first days — focus on satiety and simplicity

In the initial phase, it’s not about counting calories or going hungry. What matters is eating until you’re full and choosing high-quality animal foods. Especially recommended are beef, lamb, eggs, butter, and bone broth. These provide all the essential nutrients the body needs — without fiber or antinutrients that cause many digestive issues.

It’s best to start with two main meals per day: for example, eggs with butter or bacon in the late morning and a juicy steak or ground beef with beef tallow in the evening. Many quickly notice that the body’s natural appetite regulation returns and meals automatically become larger but less frequent.

2. Create structure and variety

Even though the carnivore diet is limited to a few foods, it can be incredibly diverse. By using different cooking methods and cuts, your plan stays interesting — from pan-seared steak to slow-braised beef cheeks to creamy liver pâté.

This is where the carnivore recipes below come in: they show how to combine simple ingredients in different ways to get flavor, texture, and variety. These recipes are especially valuable for beginners because they provide confidence and demonstrate that carnivore doesn’t have to be monotonous or complicated.

3. Tips for everyday life

  • Drink enough salt and fluids: In the beginning, the body excretes more electrolytes. Broths or salted water help prevent headaches.
  • Listen to your hunger: Many initially eat too little fat. If you feel sluggish, increase the fat content with butter, tallow, or fattier cuts.
  • Plan simple meals: Feel free to repeat dishes. The body loves routine, and a simple structure makes adaptation easier.
  • Avoid too much “optimization” at the start: No supplements or experiments needed — focus on natural animal staples.

4. Inspiration through recipes

Our carnivore recipes help you put theory into practice. They’re simple, everyday-friendly, and cover different needs — from hearty mains to quick snacks to creamy broths for recovery. You’ll find ideas that keep you motivated in the first weeks and show how versatile an animal-based diet can be.

With the right planning and suitable recipes, starting the carnivore diet becomes not only successful but enjoyable. See the recipes below as a modular kit for your individual meal plan — simple, nutrient-dense, and uncompromisingly natural.

Here you’ll find simple recipe ideas for the carnivore diet (main dishes, desserts, and snacks) — each with a keto variant for those who want to ease into it.

1) Main dishes
2) Dessert
3) Snacks

Main dishes

Why important for beginners? Many start with steak and ground beef — good, but it soon gets repetitive. With different cuts and preparations, you avoid monotony, cover nutrients, and stay consistent.

1) Butter-seared steak

Rib eye steak

Suitable cuts: Ribeye, hanging tender (kronfleisch), entrecôte, rump steak (the “fattier” cuts work best)

Ingredients (2 servings):

  • 2 steaks, 300–350 g each
  • 50 g butter or beef tallow
  • Salt

Preparation:

  1. Bring steaks to room temperature for 30 min.
  2. Heat a pan until very hot; melt butter.
  3. Sear steaks about 3–4 min per side (medium-rare).
  4. Salt, baste with butter, and rest 2–3 min.

Beginner tip: Hanging tender (kronfleisch) is very flavorful and cheaper than steaks (often even cheaper than ground beef).

Keto variant: Serve with broccoli, avocado, olives, or green asparagus and herb butter.

2) Carnivore burger without bun

Burger Patties BBQ Grill

Ingredients (2 servings):

  • 400 g ground beef (preferably fatty)
  • 20 g butter or beef tallow
  • Salt
  • Optional: 2 slices of cheese, 2 fried eggs

Preparation:

  1. Form 4 patties; salt generously.
  2. Pan-fry/grill 3–4 min per side.
  3. Optionally top with cheese or a fried egg.

Beginner tip: Ground beef is affordable, versatile, and very filling.

Keto variant: Serve in large lettuce leaves or low-carb buns.

3) Bone marrow

Bone Marrow - Knochenmark

Ingredients (2 servings):

  • 4 marrow bones (shin/leg bones)
  • Salt

Preparation:

  1. Preheat oven to 200 °C.
  2. Roast bones for 20 min.
  3. Scoop out marrow, salt, and serve immediately.

Beginner tip: Provides healthy fats and collagen — important against cravings.

Keto variant: With parsley and a little olive oil.

4) Pan-fried beef liver

Beef Liver fried

Ingredients (2 servings):

  • 400 g beef or veal liver
  • 40 g butter or ghee
  • Salt

Preparation:

  1. Slice liver into 1 cm slices.
  2. Heat butter; fry liver 1–2 min per side.
  3. Serve immediately and salt.

Beginner tip: Liver covers vitamin A, B12, and iron — once per week is enough.

Keto variant: With sautéed onions, garlic butter, or a yogurt dip.

5) Eggs & bacon

Eier Speck

Ingredients (2 servings):

  • 4 eggs
  • 150 g bacon
  • 20 g butter

Preparation:

  1. Fry bacon until crispy.
  2. Cook eggs in butter as fried or scrambled.
  3. Serve together.

Beginner tip: Familiar taste, makes the transition easier.

Keto variant: With avocado or diced tomato.

6) Beef tongue or boiled brisket (slow-cooked)

Beef tongue - Rinderzunge

Ingredients (4 servings):

  • 1 beef tongue (1–1.5 kg) or 1 brisket/tafelspitz (1–1.5 kg)
  • 1 l beef stock or salted water

Preparation:

  1. Bring meat to a boil in the stock, then simmer gently for 3–4 hours.
  2. Tongue: peel skin, slice.
  3. Brisket: slice against the grain and serve with broth.

Beginner tip: Collagen-rich cuts support gut and joints.

Keto variant: With cauliflower or celeriac purée.

7) Bone broth

Bone Broth - Rinderknochenbrühe

We’ve also written a guide: “What makes beef bone broth so healthy?

Ingredients (approx. 2 l):

  • 1.5 kg beef bones (marrow, joint bones, oxtail)
  • 2 l water
  • Salt

Preparation:

  1. Bring bones and water to a boil; skim foam.
  2. Simmer gently for 6–12 hours.
  3. Strain and salt.

Beginner tip: Replenishes electrolytes; helpful against keto flu.

Keto variant: Simmer with soup greens (celery/leek).

8) Grilled lamb chops

Lamb chops - Lammkotlett

Ingredients (2 servings):

  • 4 lamb chops, 150 g each
  • 30 g butter
  • Salt

Preparation:

  1. Salt chops; grill hot for 2–3 min per side.
  2. Rest in butter for 2 min.

Beginner tip: A change from beef; different aromas and fatty acids.

Keto variant: With herb marinade and grilled zucchini.

9) Carnivore omelet

omelette

Ingredients (2 servings):

  • 4 eggs
  • 30 g butter
  • Optional: 50 g cheese

Preparation:

  1. Beat eggs; salt.
  2. Melt butter; add eggs and let set.
  3. Optionally fill with cheese and fold.

Beginner tip: Quick, inexpensive, easy to digest.

Keto variant: Fill with spinach or mushrooms.

10) Raw beef liver cubes (optional)

rohe leber würfel

Ingredients (2 servings):

  • 200 g beef liver
  • Salt

Preparation:

  1. Cut liver into 1 cm cubes.
  2. Freeze for at least 24 hours.
  3. Eat raw frozen or slightly thawed; salt sparingly.

Beginner tip: Maximum nutrient density — small amounts go a long way.

Keto variant: Sear briefly in butter, e.g., alongside avocado.

11) Ćevapčići (carnivore style)

Cevapcici

Ingredients (about 12 pieces / 4 servings):

  • 600 g ground beef (alternatively half beef, half lamb for more flavor)
  • 20 g beef fat or butter (optional for extra juiciness)
  • 2 tsp salt
  • ½ tsp freshly ground black pepper (optional)
  • 1 egg (optional, improves binding)

Preparation:

  1. Thoroughly mix ground meat with salt (and optionally pepper and egg).
  2. With slightly damp hands, form small, elongated rolls (approx. 8–10 cm long).
  3. Heat a grill pan or grill until very hot.
  4. Grill Ćevapčići over high heat for about 6–8 minutes, until browned outside and juicy inside.
  5. Serve immediately — plain or drizzled with melted butter.

Beginner tip: Ćevapčići add variety and a familiar dish to the plate. Ideal for prepping and freezing — perfect for anyone who wants a bit of structure at the start.

Keto variant: If you like, mix in a little finely chopped garlic or onion (low-carb) or serve with a dollop of Greek yogurt.

12) Roast pork belly with crispy crackling

Schweinebraten - Schweinebauch

Ingredients (4 servings):

  • 1.2 kg pork belly (with rind)
  • 2 tsp salt
  • Optional: 1 tsp coarse sea salt for the crust

Preparation:

  1. Score the rind of the pork belly in a diamond pattern, without cutting into the meat.
  2. Rub the meat all over with salt, massaging the rind thoroughly.
  3. Preheat oven to 160 °C fan.
  4. Place pork belly on a rack over a drip pan (rind up) and roast for about 2.5 hours until the meat is tender.
  5. For the crackling, increase the oven to 220 °C top heat/grill and grill another 10–15 minutes until the rind puffs and crisps.
  6. Rest 5–10 minutes, then slice and serve.

Beginner tip: Pork belly is an ideal cut for carnivore beginners because it’s naturally high in fat and thus provides long-lasting energy. The crispy crackling makes it a true highlight and keeps boredom at bay.

Keto variant: If desired, season with a little pepper or garlic, or serve with a small portion of sauerkraut (low-carb).

13) Note on sausages, grilling cheese & co.

Grill würste

Many who start the carnivore diet lack recipe ideas and like to reach for ready-made sausages or grilling cheese because they’re convenient and familiar. It’s worth taking a close look at the ingredient list.

  • Purity of ingredients: Ideally, sausages contain only meat, fat, salt, and natural casing if applicable. Avoid products with sugar, starch, breadcrumbs, vegetable oils, or E-numbers.
  • Fat content: Choose higher-fat versions (e.g., pork or mixed mince) to get enough energy — especially in the adaptation phase of the carnivore diet.
  • No fillers: The same goes for grilling cheese or cheese sausages: as few plant stabilizers, carrageenan, or modified starch as possible.
  • Seasoning: Purist carnivore version: salt only. If you want a bit of variety and tolerate keto, use pepper or herbs.
  • Processing: The fresher and simpler the product (e.g., artisan butcher’s sausage), the better for your gut and tolerance.

Conclusion: Sausages, grilling cheese & similar products can be a practical addition — but only if they’re cleanly labeled and contain no hidden plant additives. Especially at the beginning, it helps to choose the purest meat products possible to fully experience the benefits of the carnivore diet.

Desserts

Why helpful? During the transition, many miss sweets. These desserts provide creamy textures without sugar — ideal for replacing habits without relapse. Here you’ll find a few carnivore recipes to make the transition easier.

1) Mascarpone–egg cream

Mascarpone Ei

Ingredients (2 servings):

  • 200 g mascarpone
  • 2 egg yolks
  • 20 g butter, melted

Preparation:

  1. Whisk mascarpone, yolks, and butter until smooth.
  2. Fill into bowls; chill 1–2 hours.

Beginner tip: Creamy, rich, satisfies the “dessert reflex.”

Keto variant: With vanilla and optionally a few berries.

2) Collagen quark bake

kollagen quark auflauf

Ingredients (2 pieces):

Preparation:

  1. Mix all ingredients; fill into greased ramekins.
  2. Bake at 180 °C for approx. 30 min; let cool.

Beginner tip: “Cake replacement” without flour and sugar.

Keto variant: With lemon zest and a little erythritol, or simply with unsweetened shredded coconut.

3) Cream “ice cream”

Sahne Eis mit Ei

Ingredients (2 servings):

  • 200 ml heavy cream
  • 2 egg yolks

Preparation:

  1. Whip cream; fold in yolks.
  2. Freeze, stirring every 30–45 min until creamy.

Beginner tip: Cold, creamy texture replaces conventional ice cream.

Keto variant: With real vanilla or cocoa substitute.

4) Panna cotta (gelatin)

pannacotta

Ingredients (2 servings):

  • 250 ml cream
  • 1 sheet of gelatin (soaked per instructions)

Preparation:

  1. Gently warm cream (do not boil).
  2. Stir in soaked gelatin until dissolved.
  3. Pour into molds; chill 4 hours.

Beginner tip: Gelatin provides collagen — good for gut/joints.

Keto variant: Garnish with cinnamon or a few berries.

5) Carnivore cheese board

Käse Brett

Ingredients: Brie, cheddar, parmesan (as desired)

Preparation: Slice/cube cheeses; arrange to taste (mild → strong).

Beginner tip: “Dessert feeling” without sugar, very satisfying.

Keto variant: Combine with a few walnuts.

Snacks

Why helpful? On the go or between meals, snacks prevent you from falling back into old habits. With carnivore recipe options you stay consistent without breaking your carnivore diet.

1) Beef jerky

beef jerky

Ingredients:

  • 500 g beef (thinly sliced, e.g., topside)
  • Salt

Preparation:

  1. Salt meat strips; place on a rack.
  2. Dry at 70 °C fan/dehydrator for 6–8 hours until bend-dry (experiment to find your preferred dryness).

Beginner tip: Perfect for on the go; prevents “emergency buys.”

Keto variant: Season with pepper or paprika.

2) Cheese crisps

Käsechips

Ingredients: 150 g hard cheese (e.g., parmesan), thinly sliced

Preparation:

  1. Place slices on baking paper.
  2. Bake at 180 °C for about 8–10 min until golden and crisp; let cool.

Beginner tip: As crunchy as chips, but without carbs.

Keto variant: Sprinkle with herbs or sesame.

 

 

3) Pork rinds

Schweinekrusten

Ingredients:

  • 200 g pork skin (in pieces)
  • Salt

Preparation:

  1. Deep-fry in hot lard/fryer until puffed.
  2. Drain on paper towels; salt.

Beginner tip: Crunchy, high in protein, extremely filling.

Keto variant: Season with chili or paprika.

4) Boiled eggs

Gekochte Eier

Ingredients: 6 eggs, salt

Preparation:

  1. Hard-boiled: 8–10 min (soft: 5–6 min).
  2. Shock in cold water, peel, salt.

Beginner tip: The simplest snack — always ready, easy anywhere.

Keto variant: Serve with avocado halves.

 

 

5) Salmon/sardine snack

Sardinen in der Dose

Ingredients: 150 g smoked salmon or 1 can sardines in their own juice/olive oil

Preparation: Serve directly or enjoy from the can on the go.

Beginner tip: Provides omega-3 and high-quality protein — zero effort.

Keto variant: With a little lemon and fresh herbs.

6) Salami sticks

Salami Sticks

Beginner tip: A convenient option at the beginning — zero effort. But watch the ingredients!

 

Conclusion

With these recipes, you’ve got everything you need to start the carnivore diet:

  • Main dishes for variety & satiety
  • Desserts as sugar-free, creamy alternatives
  • Snacks to stay consistent on the go

This way you’ll stay full, motivated, and avoid common beginner mistakes.

Do you have another recipe idea? Send us your recipe with a photo at info@carnivoro.eu — we’d love to see it!

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