The carnivore diet, a restrictive eating plan that focuses solely on animal products, has gained popularity for its potential benefits, including weight loss, reduced inflammation, and improved blood sugar control. However, the high cost of meat can be a barrier to entry for many. This article explores strategies for creating an affordable carnivore diet meal plan, offering practical tips and advice to help you reap the benefits without breaking the bank.
Understanding the Carnivore Diet
The carnivore diet is an eating pattern that emphasizes animal products such as meat, fish, and eggs, while excluding all plant-based foods. This high-protein, meat-based approach includes nutrient-rich options like liver and kidney, which are key components of organ meats. By excluding plant-based foods, the plan aligns with the principles of the carnivore diet, which some individuals choose for potential health improvements, including reduced inflammation, stabilized blood sugar, and improved digestion.
Foods to Eat
- Meat: Beef, lamb, pork, poultry, and organ meats (liver, kidney, heart, etc.).
- Fish and Seafood: Salmon, tuna, sardines, mackerel, shrimp, lobster, etc.
- Eggs: Chicken eggs, duck eggs, etc.
- Dairy (in moderation): Cheese, butter, heavy cream.
Foods to Avoid
- Plant-Based Foods: Fruits, vegetables, grains, legumes, nuts, and seeds.
- Sugar and Sweeteners: All forms of sugar, including natural sweeteners.
- Processed Foods: Packaged foods, focusing solely on fresh, whole animal products.
- Vegetable Oils: Vegetable oils and other plant-based fats, relying solely on animal fats for cooking.
- Grains and Legumes: Completely exclude grains, legumes, and other plant-derived sources of carbohydrates.
Main Benefits of the Carnivore Diet
The Meal Plan For Carnivore Diet is designed for individuals following a carnivorous eating pattern. This carnivore diet meal plan emphasizes animal products such as meat, fish, and eggs, providing essential nutrients like protein and certain vitamins and minerals. By excluding plant-based foods, the plan aligns with the principles of the carnivore diet, which some individuals choose for potential health improvements, including reduced inflammation, stabilized blood sugar, and improved digestion-key carnivore diet benefits reported by many followers. In addition to focusing on whole cuts of meat, the plan incorporates a variety of carnivore diet protein sources such as organ meats, shellfish, and bone broths to ensure nutrient density and dietary balance.
Budget-Friendly Strategies for the Carnivore Diet
Meat is expensive. There’s no way around it. But you don’t have to break the bank while eating on the Carnivore Diet.
1. Choose Affordable Cuts of Meat
Selecting the right cuts of meat can significantly reduce your grocery bill. While ribeye steaks are a carnivore favorite, they are also one of the most expensive options. Consider these cost-effective alternatives:
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- Ground Beef: Ground beef is easy and versatile. Throw it in a pan and sauté for a quick hit of beef. You can also make burgers, meatballs, or mix it into eggs. A four ounce serving of 80/20 ground beef contains 240 Calories, 21g Protein, 17g Fat, 0g Carb. The national average of ground beef at retail price is $4.33. That amount of money would barely cover lunch on a traditional diet.
- Chicken Thighs: Opt for chicken thighs over chicken breasts.
- Pork Belly and Beef Roasts: Look for deals on larger cuts like pork belly or beef roasts.
- Chuck Roll: This is a workhorse cut that is often on sale at local grocery stores.
2. Consider Lower Grades of Beef
The USDA designates grades based on the marbling (fat content) of a piece of beef. Marbling contributes to tenderness, flavor, and juiciness of a steak. The different grades of beef include Select, Choice, and Prime. This doesn’t mean that lower grades of beef don’t offer quality or flavor. The secret is knowing how to cook these tougher cuts of meat. The USDA has admitted that their grading system has little to do with the safety or quality of meat, and more so with taste/experience. There are three grades: select, choice, and prime. Prime cuts have more marbling - which means they're juicier and more flavorful. Select cuts are a bit tougher and blander - but far more affordable.
3. Embrace Eggs, Canned Fish, and Organ Meats
The Carnivore Diet doesn’t mean you only eat beef. Eggs are the top option. They make up for a lot of nutrients that beef muscle does not offer such as choline, vitamin K2, vitamin E, and selenium. Canned seafood is another cost effective option. Canned tuna is the most popular, but there are other options such as salmon, sardines, mackerel, herring, and anchovies. These are nutritional powerhouses and offer tremendous value. Tinned fish is high in omega 3, vitamin D, and Iodine. Another less traditional option is beef offal. Kidney, liver, and other organs are incredibly rich in nutrients, vitamins, minerals, and protein.
- Eggs: Eggs are an affordable protein source. Eggs are a nutrition powerhouse - packed with protein, healthy fats, vitamins, minerals, and essential amino acids.
- Canned Fish: Buying frozen seafood like salmon and shrimp can also be cost-effective. Canned fish is also great because it's usually cheaper than fresh options - plus you don't have to worry about it going bad in your fridge! Try sardines for omega-3 fatty acids or tuna for high-quality protein.
- Organ Meats: Organ meats like liver and heart can provide an incredible nutrient boost to your carnivore diet on a budget. They contain vitamins A, B12, C, D & E as well as minerals like copper and iron.
4. Shop Smart: Bulk Buying and Sales
Local grocery stores frequently run sales. This can be a great way to save on your workhouse cuts such as ground beef or chuck roll. Make friends with your local butcher. They can help you find cuts that are less popular and less expensive. They might also have specials on cuts they need to move. Don’t be afraid to purchase meat markdowns and soon-to-expire deals. You can save significant money by purchasing meat that has been marked down because it will expire in the near future.
- Buy in Bulk: The more you buy at once, the cheaper each individual item ends up being! If possible, try to buy directly from local farmers/butchers (or online). You may even be able to find better deals this way since you won't have to pay for extra packaging and shipping costs.
- Local Farms and Ranchers: You can purchase meat directly from a local farm or rancher. Ranchers will require larger orders, but the savings will be worth it.
- Online Meat Delivery Services: You can also save with online meat delivery services. These subscription companies partner with local ranchers and sell meat options direct to the consumer.
- Warehouse Clubs: Costco, Sam’s Club, Walmart, Restaurant Depot. Do you own a business?
- Use Your Freezer: Use your freezer to preserve your savings when buying in bulk.
5. Bone-In Cuts and Bone Broth
Price per pound, bone-in meat is always cheaper than boneless. The bones add some weight, but they’re much lighter than the meat. The connective tissue and fat around bones bring tremendous flavor and nutritional benefit. You can use the leftover bones from your bone-in cuts to make homemade bone broth. Bone broth is an easy Carnivore Diet recipe that is delicious and comforting any time of year. If you follow our advice and opt for bone-in varieties of meat, you can stretch your budget even further by using those bones to make your own bone broth! By adding bones to a carnivore diet plan you can get the most out of your carnivore meals. Adding bone broth to your cheap carnivore meal plan is relatively simple. All you need is some leftover bones from the carnivore diet meals you've been eating, some water, and maybe a few vegetables for added flavor.
6. Embrace Intermittent Fasting
The Carnivore Diet reduces binge eating and promotes intermittent fasting. Eating an all meat diet keeps you fuller longer. The high fat and protein content of the diet signals to your body that you are full. Many people on the Carnivore Diet report not needing to snack or eat three meals a day.
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7. Carnivore Diet Snacks
Having budget-friendly carnivore snacks on hand can help you stick with the carnivore diet without putting too much of a strain on your wallet. This is easier said than done, though, as you may know. What is the best low carb snack that won't break the bank?
- Meat Chips: These are the perfect snack for carnivores on a budget - they don't take up much room in your pantry/fridge and they provide all the protein and fat you need to stay energized with no carbs or additives. These delicious meat chips melt in your mouth - sort of like a "meat pastry". The tantalizing flavors we have in store for you will have you coming back for more time after time - just like the rest of our loyal customers. And with so many varieties on hand, you'll never get bored with this snack: ribeye chips, steak chips, lamb chips, beef chips, brisket chips, chicken chips, and even pork chips.
Sample Meal Plan
A typical day on a carnivore diet meal plan might include ribeye steak and eggs for breakfast, salmon for lunch with a snack like Chomps meat sticks, and ground beef patties for dinner. Focus on fatty cuts of grass-fed meat, wild-caught fish, and pastured eggs.
Example Carnivore Diet Menu:
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Carnivore Diet Recipes:
- Scrambled eggs with turkey. Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties. Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole. Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes.
Carnivore diet snacks:
If you get hungry and want a snack, here are some ideas:
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Carnivore Diet: Pros and Cons
Every diet has pros and cons. Some diets fit certain lifestyles or body types better than others. It’s important to keep your lifestyle and tastes in mind when you choose a diet.
Pros
- Weight Loss: When you're fat-adapted - also known as being in ketosis - your metabolism can use both dietary and stored body fat for fuel. In addition, fat and protein are very satiating. You may go for several hours without thinking about food, and studies have also shown that becoming fat-adapted improves your hunger hormones, further regulating your appetite.
- Reduced Inflammation: Inflammation can be exacerbated when carbohydrate-rich food groups are consumed. Having less inflammation through a carnivore diet plan may result in fewer aches and pains.
- Hormonal Balance: Healthy fats are responsible for optimal hormonal function, including testosterone, and diets that are high in healthy fats have been shown to improve testosterone levels. And if you're a woman, don't worry.
- Increased Mental Clarity: Many meat eaters have reported increased focus, energy, and mental clarity while on a carnivore meal plan. Studies have shown that ketones have neuroprotective properties and the brain actually prefers fats for energy over carbohydrates.
Cons
- Nutrient Deficiencies: Organ meats and eggs are about your only option apart from supplementation to get the Vitamin C you need.
- Lack of Fiber: Fiber is only found in plants, and it contributes to healthy bowel movements and good gut bacteria.
- Potential Digestive Issues: Many carnivore meal plan evangelists note that intestinal issues are resolved after beginning a carnivore diet plan. This may be true due to the elimination of typical inflammatory foods like sugar, lactose, or anything else your body may be sensitive too.
- High Saturated Fat and Sodium Intake: Eating only meat and dairy will almost certainly increase your intake of sodium and saturated fats.
- Deviates from Dietary Guidelines: A carnivore diet meal plan for beginners and experts significantly diverges from the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates.
Potential Risks and Side Effects
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
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Is the Carnivore Diet Safe?
This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.” The Dietary Guidelines for Americans and American Heart Association both recommend eating plant-based foods. “That’s because of the nutritional goodness, the phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients found in plants. You don’t get all of those in animal products,” says Zelman.
Who Shouldn’t Try the Carnivore Diet?
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.
Conclusion
The Carnivore Diet doesn’t need to be expensive. In fact, with proper planning and judicious shopping, the exclusionary nature of the Carnivore Diet can save you money in the long run. By strategically selecting affordable cuts of meat, incorporating budget-friendly protein sources like eggs and canned fish, and taking advantage of bulk buying and sales, you can enjoy the potential benefits of this diet without straining your finances. However, it’s crucial to be aware of the potential risks and side effects and to consult with a healthcare professional before making any significant dietary changes.