Tag: carnivore meal plan

Meal prep & macro cheat sheets to help give y’all visual examples of how to break down meals.

Cheat sheets on IG here

Included the “meat your macros” with #MeatBars examples if you like 2 meals/d.⁣

These are basic af & utilize 2 lbs of ground meat to keep them as easy as possible. You don’t necessarily have to cook these in the air fryer, you can cook them anyway you want.
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Blog for Meat Bars Recipe here

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.⁣
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Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…⁣
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I recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing.
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Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.⁣
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Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.⁣
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My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.⁣
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Some examples I’ve used with clients:⁣
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)⁣
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135g protein (~1.0–1.1)⁣
30 y/o, 160 lb, 5’3-5’5 individual = ~130g protein (~0.8)⁣
45 y/o+, 130 lb, 5’3 individual = ~130-145g protein (~1.0-1.1)⁣

Recipe book & guides here