Matt Keane

Carnivore Diet: Joe Rogan's All-Meat Meal Plan Explained | Man of Many

A carnivore diet is, as the name implies, a diet that consists entirely of animal-based foods. Animal-based foods include meat, eggs, fish, and certain dairy products, and exclude all other foods – fruit, vegetables, grains, and nuts. Normally, an individual subscribing to the diet will eat 1-3 meals per day within a 6-10 hour window to also incorporate the benefits of intermittent fasting. Similar to the high-fat, low-carb Ketogenic diet, the Carnivore Diet takes this one step further by excluding carbohydrates altogether and only incorporating animal fats.

What is the Carnivore Diet?

Your primary focus on this diet should be fatty cuts of meat like beef. Here is a list of the foods generally accepted on the Carnivore Diet:

Carnivore Diet Meal Plan

  • Beef Cuts (Steaks, roasts, ground beef, organ meat)
  • Lamb
  • Pork
  • Poultry
  • Fish
  • Foods

  • Water
  • Bone Broth
  • Beverages

  • Salt & Pepper
  • No carb spices
  • Condiments

    Breakfast (10am)

    Example Carnivore Diet Plan

  • 4 eggs
  • 4 pieces of natural bacon
  • Bone broth
  • Breakfast (10am)

  • 2 beef burger patties (200g each)
  • 2 servings of hard cheese
  • Lunch (2pm)

  • 500g scotch fillet steak
  • Dinner (6pm)

    The purported benefits of the Carnivore diet are eye-opening, to say the least. People who have taken on the diet (this writer included) have reported incredible short and long term benefits after making the switch to an animal-based diet. And while your doctor may cringe at you eating only meat, the anecdotal and researched benefits may outweigh the awkward conversations. These benefits include:

    Benefits of the Carnivore Diet

    Now I know what you’re thinking, eating fatty meats all day is a sure-fire way to get fat. In reality, that’s highly unlikely. You see, without carbs in your diet you don’t get the blood sugar spikes you would otherwise get. Without these insulin spikes, your body doesn’t receive the trigger to store incoming calories as body fat.

    Weight Loss

    Many who take on the Carnivore Diet do so in an attempt to cure a chronic illness. While many of these accounts are anecdotal, dieters have reported being cured of auto-immune diseases, Chrone’s disease, depression, chronic inflammation, diabetes, IBS, and heart disease. It is important to note that these are just accounts from people on the diet, and more scientific analysis and study is needed to back up any of these claims.

    Curing Illness

    One of the most remarkable benefits experienced on the Carnivore Diet was the serious energy boost you receive. On a normal, relatively healthy Australian diet, we’d be reaching for a cup of coffee in the morning to wake us up and in the afternoon at work to keep us awake. A week into the carnivore diet, however, and our need for coffee completely vanished. As it turns out, this relates back to the former point. Without the blood sugar spikes throughout the day, you don’t experience the subsequent crashes and my body entered ketosis, burning fat as an energy source instead of carbs.

    Boosted Energy Levels

    Regardless of what ‘experts’ may tell you, there is still no direct link between saturated fats and heart disease. In fact, the Maasai tribes of Eastern Africa consume more than 65% of their calories from saturated fat, yet heart disease is virtually non-existent in their communities.

    Better Heart Health

    There’s a reason why strength athletes live on meat – it massively boosts your testosterone levels, the hormone that drives muscle growth, libido, and fat distribution. In fact, one study found that a high fat, low carb diet like the Carnivore Diet boosted testosterone levels in participants 13 per centmore than their low fat, high fibre dieting counterparts.

    Higher Testosterone

    Once past the initial adjustment period, where your body is figuring out what to use for energy instead of carbs, carnivore dieters report thinking more clearly and the ability to focus better.

    Mental Clarity

    At its core, the Carnivore diet is meat and water. No more figuring out intricate recipes and forgetting key ingredients, just add some spice to your meat, and away you go.


    As with any diet, there are downsides to this way of eating. These downsides include:

    Downsides of the Diet

    With such a radical diet change, it will take your body time to adjust. During the adaption period, you may experience symptoms like fatigue, bad breath, immense cravings (sugar!), muscle soreness, diarrhea, decreased performance, and insomnia. The adaption period can take days or even weeks, and you may experience withdrawal symptoms from things your body has become addicted to – which is mainly sugar.

    The Adaption Period

    It may sound fun at first, but just eating meat can get boring very fast. It’s even harder when everyone around you is consuming carb-filled goods and the sugar cravings kick in.

    It’s Difficult to Maintain

    Following any restrictive diet opens the doorway for malnutrition. When excluding plant foods and vegetables, you exclude foods that are rich in vitamins and nutrients and this can lead to deficiencies.

    You May Miss Important Nutrients

    Very little scientific research has been done on the long-term effects of eating meat. While the few studies completed do look very promising, more studies are needed to objectively evaluate the short and long-term effects of the diet.

    Scientific Backing is Scarce

    This high protein, high fat diet may not be suitable for everyone. People with certain pre-existing conditions, like people with chronic kidney disease who need to limit their protein intake, should not follow this diet.

    May Not be Suitable for Some Populations

    If the whole world decided to just eat animals, that’d be a problem. Not only would we send several species extinct, but it would leave a terrible environmental impact.

    Environmental Impact

    What is the Carnivore Diet?

    A carnivore diet is a diet that consists entirely of animal-based foods. Animal-based foods include meat, eggs, fish, and certain dairy products, and exclude all other foods - fruit, vegetables, grains and nuts.

    Is eating just meat bad for you?

    Scientifically speaking, no. But while proponents of the Carnivore Diet report remarkable benefits to their health, the diet is extremely restrictive and likely unhealthy in the long term.

    Carnivore Diet FAQs

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