The Ultimate Carnivore Diet OMAD Meal Plan: My 7-Day Animal-Based Journey
Embarking on a carnivore diet presents unique challenges for the digestive system. The absence of fiber significantly alters the gut microbiome, leading to noticeable changes in bodily functions. This strict dietary regimen requires careful planning and adaptation, especially when transitioning from a more varied eating pattern.
A typical week on the carnivore diet might include various animal products such as steak, lamb, fish, and organ meats prepared in different ways. Cooking methods play a crucial role in the palatability and digestibility of these foods, with some cuts requiring specific techniques to achieve tenderness. The journey often involves experimentation with raw versus cooked options, finding the right balance between nutrition and enjoyment.
Key Takeaways
The carnivore diet significantly changes digestive processes due to the elimination of fiber and plant foods.
Preparation methods greatly impact the palatability and digestibility of different meat cuts and organ meats.
A gradual transition toward stricter versions of the diet allows for better adaptation and potential healing benefits.
Dietary Challenges on a Carnivore Regimen
Lack of Dietary Fiber and Effects on Gut Bacteria
The absence of fiber on a carnivore diet creates noticeable changes in digestive function. Many individuals report a significant reduction or complete cessation of flatulence, which can be surprising at first. This occurs because fiber, which normally feeds gut bacteria and produces gas as a byproduct, is no longer present.
The gut microbiome undergoes substantial changes when transitioning to a carnivore diet. Without plant fibers, the bacterial composition shifts dramatically, potentially reducing certain bacterial populations that thrive on plant matter. This adaptation period varies from person to person, with some experiencing weeks of adjustment.
Those accustomed to regular fiber intake might find this change concerning, but many long-term carnivore dieters report eventual adaptation. Some practitioners supplement with specific foods like organ meats (particularly kidney) which contain enzymes that may help with digestion and histamine processing.
Adapting to Uncooked Proteins and Digestive Adjustment
The transition to raw or minimally processed animal products presents significant challenges for newcomers to the carnivore approach. Many report experiencing digestive discomfort including stomach cramps when first consuming raw meat, contrary to claims that raw animal products are easier to digest.
Cooking methods become crucial for digestibility and enjoyment:
Pressure cooking: Works well for tougher cuts like chuck roast, brisket, and tongue
Slow roasting: Particularly effective for large cuts like lamb legs
Air frying: Can improve palatability of organ meats like liver
Tough cuts of meat require specific preparation techniques. For example, chuck steak benefits from slow cooking rather than quick searing methods used for ribeye. Preparing a lamb leg properly involves:
Keeping the fat intact
Cooking at low temperature (250°F)
Extended cooking time (approximately 4 hours)
Optional brief broiling for flavor enhancement
The digestive system typically requires an adjustment period when transitioning to a meat-centric diet. This adaptation can take weeks or months as the body adjusts to processing primarily animal proteins and fats rather than carbohydrates and fiber.
Weekly Diet Patterns
Pre-Travel Meal Choices
The first three days before traveling to Ottawa featured an experimental carnivore diet regimen. On day one, raw steak became the primary meal after challenges with cooking chuck roast in an air fryer. This was accompanied by raw lamb fat and cod liver oil, though the latter was discontinued after learning about potential health concerns. Despite common claims about raw meat's digestibility, it caused stomach discomfort rather than being easier to process.
Day two involved pressure cooking the remaining chuck steak alongside cow tongue for 90 minutes, which improved tenderness significantly. This was served with two fried duck eggs and beef tea. Day three featured leftover cow tongue, raw beef kidney, pressure-cooked Korean short ribs, a couple of eggs, and raw lamb fat. The raw kidney was included specifically for its DAO enzyme content to potentially address histamine sensitivities.
Ottawa Travel Eating Patterns
During the Ottawa visit, dietary choices were documented separately in another video. The travel day returning from Ottawa (day four) required fasting for approximately 6 hours during the journey. Upon arriving home around 6:30 PM, much later than the preferred 2:00 PM mealtime, an improvised dinner consisted of multiple fish varieties prepared individually.
The meal included pieces of sockeye salmon, trout, beef heart mixed with raw beef, canned salmon, sardines, and the first plant food of the week—sauerkraut. This fish-heavy meal was necessitated by limited food supplies at home after traveling.
Post-Travel Dietary Adjustments
Day five featured pressure-cooked beef brisket with kidney, E3 Live supplement for cognitive benefits, and air-fried grass-fed liver. The brisket presented texture challenges, with some portions remaining tough despite pressure cooking. Questions remained about optimal cooking techniques to achieve the desired tenderness throughout.
On day six, air-fried organic salmon (though wild sockeye salmon was noted as preferable), leftover beef brisket, kidney, and sauerkraut comprised the menu. The final day centered around preparing a lamb leg roast, following a simple method: cooking at 250°F for 4 hours covered, then broiling for 10 minutes. This produced tender, juicy results, though the final broiling step was considered potentially unnecessary.
Throughout this period, several items were being gradually eliminated, including cod liver oil, flax oil, sauerkraut, and eggs, moving toward a stricter lamb-only diet intended for long-term healing benefits.
Daily Food Consumption Analysis
Day One: Fresh Uncooked Beef and Fats
On the first day, the eating pattern focused on uncooked chuck roast. This choice came after attempts to air fry the meat resulted in a very chewy texture. The meal included:
Raw chuck steak
Raw lamb fat
Cod liver oil (since discontinued)
The raw meat caused digestive discomfort, including stomach cramps. Despite some claims that raw meat is easier to digest, the personal experience was quite the opposite, with noticeable digestive challenges.
Day Two: Slow-Cooked Proteins and Eggs
After learning from the previous day's experience, the second day featured pressure-cooked meats:
Food Item Preparation Method Notes Chuck steak Pressure cooked (1.5 hours) Much more tender than day one Cow tongue Pressure cooked (1.5 hours) First time trying this cut Duck eggs Fried Adds fat content Beef tea Prepared as a beverage Additional protein source
The pressure cooking method proved significantly more effective for making the chuck steak tender compared to the previous day's attempt.
Day Three: Organ Meats and Korean-Style Ribs
Day three incorporated more variety with organ meats and prepared ribs:
Leftover cow tongue from previous day
Raw beef kidney (consumed for DAO enzyme content)
Pressure-cooked Korean short ribs
A couple of eggs
Raw lamb fat pieces
The kidney was specifically included to help address potential histamine reactions that were causing itchiness and skin issues. However, the taste was found to be quite unpleasant.
Day Four: Intermittent Fasting and Seafood
The fourth day involved travel and a prolonged fast, followed by an improvised meal of various seafood:
A piece of sockeye salmon
A portion of trout
Beef heart mixed with raw beef
Sauerkraut (first plant food of the week)
Canned salmon
Sardines
This meal was assembled from freezer contents after returning home late, without proper meal planning.
Day Five: Slow-Cooked Beef and Organ Meats
The fifth day centered around:
Pressure-cooked beef brisket (1.5 hours)
Beef kidney
Air-fried grass-fed liver
E3 Live supplement
Flax oil (since eliminated)
The brisket turned out mostly good, though some portions remained tough and chewy. The liver was tried both raw and air-fried, with the cooked version being more palatable.
Day Six: Farm-Raised Fish and Fermented Foods
Day six's menu consisted of:
Large piece of organic farm-raised salmon (air-fried)
Remaining beef brisket from day five
Small portion of kidney
Sauerkraut
The organic salmon was a departure from the usual wild-caught preference. This day also included several items that were being phased out of the diet.
Day Seven: Roasted Lamb Hindquarter
The final day featured a significant culinary undertaking:
Whole lamb leg roast
Cooked at 250°F for 4 hours (covered)
Broiled for 10 minutes at the end
The roasting method was adopted based on advice from an experienced carnivore dieter. The result was a tender, juicy meat, though the final broiling step was considered unnecessary and potentially creating unwanted compounds.
Making Health-Conscious Food Choices
Removing Nutritional Supplements from Diet
I've decided to eliminate cod liver oil from my regimen after learning about potential health concerns. Research suggests that concentrated oils from cod livers may contain harmful compounds. This information came to light when I discovered that the author of a well-known book on tooth decay may have developed a brain tumor possibly linked to cod liver oil consumption. Other advocates of this supplement have reportedly experienced serious health issues. Flax oil has also been removed from my diet as I move toward a more simplified approach to nutrition.
Addressing Histamine Sensitivities and Skin Reactions
To combat potential histamine reactions causing itchiness and skin problems, I've been experimenting with consuming small amounts of raw kidney. The kidney contains the DAO enzyme, which may help break down histamines before they enter the bloodstream. Despite its potential benefits, raw kidney presents a significant challenge due to its unpleasant taste profile. The texture and flavor make it difficult to incorporate regularly, but I'm willing to try this approach to determine if histamines are at the root of my skin issues.
Selecting Quality Animal Products
I'm becoming more selective about the meat and fish I consume:
Fish preferences:
Wild sockeye salmon (preferred choice)
Wild-caught trout
Occasional canned fish (salmon and sardines)
Meat sources:
Grass-fed liver
Lamb (moving toward a lamb-focused diet)
Beef varieties (brisket, tongue, kidney)
I've encountered challenges with certain cuts like chuck steak, which requires longer cooking methods such as pressure cooking or roasting rather than quick searing. For lamb, I've found slow-roasting at low temperatures (250°F for 4 hours) produces tender, juicy results.
Evaluating Liver and Vitamin A Consumption
I remain uncertain about vitamin A's role in nutrition—whether it functions primarily as a beneficial vitamin or potentially as a toxin. This creates a dilemma regarding liver consumption:
Considerations Positives Concerns Taste Better when cooked than raw Generally unpleasant flavor Nutritional claims Promoted in skincare for healthy skin Possible vitamin A toxicity Preparation methods Air-frying improves palatability Raw consumption difficult
I occasionally include small amounts of liver in my diet while continuing to research and evaluate its benefits and potential drawbacks. The goal is to establish a clearer understanding of vitamin A's role in health before making a permanent decision about liver consumption.
Refining Culinary Methods
Conquering Challenging Cuts
Tougher cuts of meat require specific cooking approaches to transform them into tender, enjoyable dishes. Chuck steak, despite its appearance similar to ribeye, needs longer cooking methods rather than simple searing. Pressure cooking for approximately 90 minutes begins to tenderize these difficult cuts, making them more palatable.
For those experimenting with various cooking methods, it's important to recognize that each cut has optimal preparation techniques. Raw meat consumption presents digestive challenges for many people, often causing stomach discomfort rather than the easier digestion some proponents claim.
Mastering Brisket and Liver Techniques
Beef brisket preparation remains challenging even for experienced cooks. When pressure cooked for 90 minutes, brisket develops good flavor, but achieving the perfect texture requires precision. The meaty sections may remain somewhat tough, dry, or chewy without proper technique.
Liver preparation benefits from cooking rather than raw consumption:
Preparation Method Results Notes Air Frying More tolerable flavor Improves palatability with salt Raw Strong flavor Difficult for most to consume
The vitamin A content in liver presents a nutritional consideration, with some viewing it as beneficial for skin health while others question optimal consumption levels.
Lamb Roast Methodology
A traditional lamb leg roast requires specific techniques for optimal results:
Successful Lamb Leg Roasting Method:
Temperature: 250°F (121°C)
Duration: 4 hours
Technique: Covered roasting followed by brief broiling
This slow-roasting approach produces remarkably tender and juicy meat, particularly in the fattier sections. The 10-minute broil at the end adds flavor development and texture, though this finishing step remains optional for those concerned about potential heat-related compounds.
Maintaining the fat intact during preparation preserves moisture and enhances flavor throughout the long cooking process. This method delivers consistently better results than higher-temperature, shorter-duration cooking approaches for large cuts like lamb leg.
Future Diet Direction
The evolving approach to nutrition increasingly focuses on simplification and returning to foundational food sources. Recent experiences with various dietary approaches have led to significant insights about digestibility, food preparation methods, and overall wellness impacts.
Moving Toward a Lamb-Based Diet
Lamb has emerged as a centerpiece protein option with promising results. The preparation method significantly affects both taste and digestibility. Slow-roasting lamb at lower temperatures (around 250°F for 4 hours) produces tender, juicy results compared to higher-heat cooking methods. This gentle approach preserves nutritional integrity while enhancing palatability.
Lamb fat appears to be well-tolerated and provides essential nutrients, though it requires an adjustment period. Some individuals find that lamb offers a more consistent digestive experience than other red meats like beef, which can vary significantly depending on the cut and preparation method.
Key lamb preparation insights:
Low-temperature roasting (250°F for 4 hours) yields optimal tenderness
Covering during cooking preserves moisture
Minimal seasoning seems preferable for digestibility
Fat portions should remain intact during cooking
Eliminating Non-Essential Foods
The journey toward dietary simplification involves methodically removing potentially problematic foods. Several items have been identified for elimination:
Food Item Reason for Elimination Cod liver oil Potential long-term health concerns Flaxseed oil Limited evidence of benefit in animal-based diet Eggs May trigger sensitivities in some individuals Sauerkraut Plant-based food being phased out High-heat cooked foods May create unnecessary toxins
Digestive comfort appears to improve with a more streamlined approach. Notably, raw animal products present mixed results—some organ meats like kidney might offer enzymatic benefits for histamine processing, but can be challenging from a taste perspective and may cause digestive discomfort initially.
The transition involves systematically testing different preparation methods before settling on optimal approaches. Pressure cooking works well for tougher cuts like brisket and chuck, while gentle roasting suits more tender options.
