Animal-Based Diet Meal Plan: A Practical Guide to Eating Better

Let’s be real, eating well shouldn’t feel like solving a puzzle. If you’re tired of tracking macros, juggling food rules, or just want to feel good about what’s on your plate, the animal-based diet might be worth exploring. This way of eating is rooted in simplicity. Think quality meat, eggs, seafood, and full-fat dairy, foods that are nutrient-dense, satisfying, and easy to work with. Whether you’re aiming to cut back on processed stuff, ditch sugar, or just simplify mealtimes, this plan checks all the boxes. No gimmicks, no fads, just real food that does its job. In this guide, we’ll walk you through a down-to-earth animal-based meal plan that fits real life. Because let’s face it: if it’s not easy to stick to, it’s not going to work.

That’s also where we built ReciMe to make life easier. We created the app because, like you, we were tired of recipe chaos – tabs open, screenshots saved, grocery lists scribbled somewhere and then lost. With ReciMe, you can save all your favorite animal-based meals in one spot, build smart grocery lists in seconds, and meal plan without overthinking it. Whether you’re cooking a ribeye on the fly or batch-prepping eggs and bacon for the week, we designed ReciMe to take the stress out of the process, so eating better feels easier, not harder.

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What Is an Animal-Based Diet, Really?

At its core, an animal-based diet is built on animal-sourced foods. That means:

• Meat (beef, lamb, pork, bison, game meats)
• Poultry (chicken, turkey, duck)
• Seafood (salmon, tuna, shrimp, scallops)
• Eggs (preferably pasture-raised)
• Dairy (if tolerated – cheese, cream, full-fat yogurt, butter)
• Organ meats (like liver and heart)
• Animal fats (tallow, lard, ghee, butter)

Unlike strict carnivore diets, which cut out all plant foods, the animal-based diet leaves a little wiggle room. Some people include small amounts of fruit, herbs, honey, or low-toxin vegetables like cucumbers or squash, depending on how their body reacts.

The main idea? Focus on foods that come from animals, avoid processed junk, and let your body thrive on bioavailable nutrients without digestive drama.

What You Can Eat: The Staples

Here’s a straightforward look at what goes into a typical animal-based kitchen:

Proteins:

• Grass-fed beef, lamb, goat, pork
• Pastured chicken and turkey
• Wild-caught fish: salmon, mackerel, tuna, trout
• Shellfish: shrimp, crab, scallops, oysters
• Organ meats: liver, heart, kidney

Eggs and Dairy:

• Eggs (any style – scrambled, boiled, fried)
• Full-fat dairy (cheese, cream, butter)
• Fermented dairy like kefir and yogurt (unsweetened)

Fats:

• Tallow, lard, duck fat
• Ghee and grass-fed butter
• Bone marrow

Optional Additions:

• Raw honey (small amounts)
• Seasonal fruits (like berries or avocado)
• Herbs and spices
• Bone broth (hydration and collagen boost)

Sample 7-Day Animal-Based Meal Plan

Eating animal-based doesn’t have to be complicated. This 7-day meal plan keeps things real and ridiculously doable. It’s packed with nutrient-dense, protein-rich meals that taste amazing and actually fill you up, no constant snacking, no weird ingredients, and definitely no calorie math.

Whether you’re just starting out or looking to simplify your routine, this plan makes it easy to eat better without overthinking every bite.

Day 1: Starting Simple and Satisfying

Breakfast: Scrambled Eggs in Butter + Bacon

Let’s keep it classic and filling. Start your morning with 3 scrambled eggs cooked in a generous spoon of butter. Use pasture-raised eggs if possible – they’re richer in nutrients and flavor. Scramble them slowly over low heat so they stay soft and creamy instead of dry and rubbery.

On the side, crisp up 2 strips of bacon. Go for uncured bacon without added sugar or unnecessary preservatives. It adds crunch, salt, and fat that’ll keep you full until lunch without any snack cravings sneaking in.

Tip: Salt your eggs to taste, and if dairy sits well with you, a sprinkle of grated hard cheese or a spoon of ghee on top adds even more richness.

Lunch: Grilled Ribeye Steak

This is your centerpiece. A thick-cut ribeye steak, ideally around 8 to 10 oz, hits that perfect balance of protein and fat. Just season with salt and get grilling or pan-searing.

If you’re cooking on the stovetop, use a cast iron pan and get it hot. Sear the steak for 3-4 minutes per side, depending on how done you like it. During the last minute, drop in a small spoon of butter and baste the steak with it. Let it rest for a few minutes before slicing into it.

Tip: Keep the fat cap. That’s not “extra” – that’s fuel. It’s rich, flavorful, and leaves you feeling satisfied for hours.

Dinner: Pan-Seared Salmon with Crispy Skin

We’re ending the day with something light but still packed with nutrients. Salmon is rich in Omega-3s and pairs beautifully with a crisp sear.

Use a skin-on fillet and pat it dry with a paper towel. Salt both sides. Heat a bit of tallow, ghee, or butter in a skillet over medium-high heat. Place the salmon skin-side down and don’t touch it for a few minutes – you want it to get crispy. Flip and finish cooking until the flesh flakes easily.

Optional Add-On: Serve with a fried egg or a drizzle of melted herb butter if you want more fat.

Optional Snack Ideas

Not everyone snacks on an animal-based diet, but if you’re extra active or just need a little something, here are a few easy options:

• A couple of hard-boiled eggs (great to prep ahead)
• Sugar-free beef jerky or biltong (watch those labels)
• A few slices of aged cheese (if you’re including dairy)
• Bone broth with a pinch of salt (hydrating and rich in collagen)

Day 2: Hearty, Easy, and Full of Flavor

Breakfast: Ground Beef & Cheddar Omelet

Time to upgrade your morning routine. This one’s filling, flavorful, and takes just a few extra minutes to put together.

Crack 3 eggs into a bowl and whisk them well with a pinch of salt. In a hot skillet, warm up a spoonful of butter or ghee. Pour in the eggs and let them set slightly. On one half, layer about ½ cup of cooked ground beef (seasoned simply with salt) and a small handful of shredded cheddar cheese if you’re including dairy. Fold, cook gently, and serve warm.

The result? A cheesy, meaty omelet that keeps your energy steady and cravings away until lunch.

Tip: Batch-cook some ground beef for the week while you’re at it. You’ll use it again, and it saves so much time.

Lunch: Chicken Thighs Cooked in Tallow

Chicken thighs are a staple on an animal-based plan. They’re rich, juicy, and that crispy skin is everything.

Use 2-3 skin-on, bone-in chicken thighs. Pat them dry and season with salt. Heat 1-2 tablespoons of beef tallow in a skillet over medium heat. Cook the thighs skin-side down first, letting the skin get golden and crisp. Flip and cook through until the juices run clear. Let them rest a few minutes before serving so the juices stay in the meat, not on your plate.

Tip: Keep a jar of tallow in your fridge – it adds a delicious depth of flavor to everything and has a high smoke point, making it perfect for searing meat.

Dinner: Lamb Chops with a Side of Bone Broth

Lamb brings in something a little different without straying from the plan. It’s rich in iron and healthy fats, and when cooked right, absolutely delicious.

Season 2-3 lamb chops generously with sea salt and a touch of rosemary if you like herbs. Sear in ghee or tallow over medium-high heat, cooking each side for about 3-4 minutes depending on thickness. Let them rest before eating. On the side, sip on a warm mug of bone broth. It’s comforting, nourishing, and packed with collagen.

Tip: If you’re using store-bought broth, look for one with no added sugars or weird ingredients. Bonus points if it gels when cold – that means it’s full of the good stuff.

Optional Snack Ideas

• Leftover chicken thigh (cold or reheated – both are great)
• Beef jerky or meat sticks (unsweetened, additive-free)
• A couple slices of cheese (if dairy works for you)
• A cup of warm salted bone broth – great for hydration and digestion

Day 3: Rich, Savory, and Snack-Friendly

Breakfast: Boiled Eggs + Aged Cheddar

Not every morning needs a pan. Today, we’re keeping breakfast easy and hands-off with hard-boiled eggs and a little cheese on the side.

Boil 3-4 eggs to your preferred doneness (8-10 minutes for firm yolks). Once they’re done, peel, sprinkle with a pinch of salt, and serve with 2-3 small slices of aged cheddar or another hard cheese like gouda or parmesan. It’s quick, portable, and perfect if you’re not in the mood to cook first thing.

Tip: Boil a whole batch of eggs ahead of time. Store them in the fridge for grab-and-go meals or snacks all week.

Lunch: Pork Belly Slices with Mustard

Pork belly is pure gold on an animal-based diet. It’s rich, fatty, and insanely satisfying when cooked right. Slice thick strips of pork belly (or buy pre-cut if available). Season with salt and sear in a skillet over medium heat until the fat renders and the edges turn golden and crisp. Flip and repeat on the other side.

Serve with a small spoon of grainy or Dijon mustard if you’re including condiments. The tanginess balances the richness of the pork beautifully.

Tip: Don’t rush the sear. Let the fat render slowly to get that perfect crispy texture without drying it out.

Dinner: Grilled Tuna Steak + Shrimp on the Side

Seafood night! This combo is light but protein-packed and rich in essential nutrients like selenium and Omega-3s.

For the tuna: Season a 6-8 oz tuna steak with salt and a drizzle of melted butter or ghee. Grill or sear in a hot pan for 1-2 minutes per side, depending on thickness. You want it seared outside but still pink and tender inside.

For the shrimp: Sauté peeled shrimp in butter or tallow with a sprinkle of salt until just cooked through – about 2 minutes per side. Serve them alongside the tuna or pile them right on top.

Optional finish: A squeeze of lemon or a sprinkle of flaky salt takes this meal from simple to restaurant-worthy.

Optional Snack Ideas

• A handful of cooked shrimp with sea salt
• Cold pork belly strips (yep, still delicious)
• Hard-boiled eggs from breakfast
• A few cubes of hard cheese

Day 4: Deep Nutrition, No Compromises

Breakfast: Liver and Eggs

Liver isn’t just old-school, it’s one of the most nutrient-packed foods you can eat. If you’ve never tried it or had a bad experience before, today’s the day to give it another shot. Keep the prep simple and let the richness do the work.

Use about 3-4 oz of thinly sliced beef or chicken liver. Rinse and pat dry, then season lightly with salt. Sear in butter or ghee over medium-high heat for about 1-2 minutes per side. It cooks fast, so don’t walk away. Serve with 2 fried or scrambled eggs cooked in the same pan (hello, flavor boost).

Tip: If the taste of liver is too strong, soak it in milk or lemon water for 20 minutes beforehand. It tones down the intensity without killing the nutrients.

Lunch: Turkey Legs with Garlic Ghee

Turkey legs are underrated. They’re meaty, affordable, and loaded with connective tissue that supports joint health.

Rub a turkey leg with salt and a little garlic powder (if tolerated). Roast in the oven at 375°F (190°C) for about 45-60 minutes, or until the skin is crisp and the meat pulls away from the bone. Halfway through, baste with melted ghee mixed with a little crushed garlic for added flavor.

Tip: Save the pan drippings and pour them over the meat when serving, this is liquid gold.

Dinner: Beef Stew with Oxtail + Marrow Bones

Time to slow things down a bit. Tonight’s stew is rich, nourishing, and absolutely perfect for batch cooking.

In a large pot, brown a few chunks of oxtail and a couple beef marrow bones in tallow. Add in stew beef or short ribs (about 1 lb total meat). Cover with water or beef broth, bring to a boil, then lower to a gentle simmer. Let it cook low and slow for 3-4 hours until the meat is fall-apart tender and the broth is thick and silky.

Tip: This stew gets better the next day. Make extra and stash leftovers for a zero-effort lunch later in the week.

Optional Snack Ideas

• A few slices of cooked liver (yes, even cold)
• Bone broth sipped warm with sea salt
• Beef jerky or meat sticks with minimal ingredients
• A chunk of hard cheese or a spoonful of ghee if you’re just a little hungry

Day 5: Fat-Fueled Comfort Without the Crash

Breakfast: Sausage and Eggs

Sometimes the best breakfasts are the easiest ones. No complicated techniques, just solid ingredients cooked well. Start your morning with 2 sausage links or patties (look for ones with minimal ingredients, just meat, fat, and spices). Pan-fry them until they’re golden brown and sizzling.

On the side, scramble or fry 2-3 eggs in butter or ghee. Season with salt, and if you’re including dairy, you can top them with a little shredded cheese or a spoonful of heavy cream before scrambling for extra richness.

Tip: Check sausage labels for added sugar or weird fillers, there’s no need for that here.

Lunch: Duck Breast with Skin-On

Duck might sound fancy, but it’s one of the easiest and most delicious meats to cook at home, and that crispy skin is next-level.

Score the skin in a crosshatch pattern (don’t cut into the meat), season with salt, and place the breast skin-side down in a cold skillet. Turn the heat to medium and let the fat render slowly for 8-10 minutes until the skin is crisp. Flip and cook the other side for 3-4 minutes. Let it rest for a few minutes before slicing.

Tip: Save that rendered duck fat, it’s liquid gold for cooking eggs, meat, or just about anything.

Dinner: Scallops Sautéed in Butter

Scallops are a perfect way to end the day on a lighter note, but they still pack plenty of protein and healthy fat.

Pat scallops dry and season with salt. Heat a pan over medium-high and melt 1-2 tablespoons of butter. Sear the scallops for about 1.5-2 minutes per side until golden brown and just cooked through. Serve with an extra spoon of melted butter drizzled on top and maybe a dash of lemon juice if tolerated.

Optional Add-On: A fried or poached egg on the side makes this meal extra satisfying.

Optional Snack Ideas

• Slices of leftover duck (cold or reheated in duck fat)
• Jerky or meat sticks (no sugar or soy)
• A cube or two of cheese
• A small spoon of ghee if you need something between meals

Day 6: Meal Prep Wins + Protein-Packed Comfort

Breakfast: Bacon and Egg Muffins (Baked in a Muffin Tin)

If you’ve got a busy morning ahead or just want to plan smarter, this one’s a winner. These baked egg muffins are portable, protein-rich, and full of flavor.

In a bowl, whisk together 6 eggs with a pinch of salt. Stir in chopped cooked bacon (about ½ cup) and, if you tolerate dairy, a handful of grated hard cheese like cheddar or parmesan. Grease a muffin tin with tallow or ghee, pour the mixture into the cups, and bake at 375°F (190°C) for 15-18 minutes, or until they’re puffed and set. Let them cool slightly before popping them out. Eat 2-3 warm for breakfast, and store the extras in the fridge for tomorrow or snack time.

Tip: These reheat well in the oven or air fryer. You can also switch up the protein with crumbled sausage or chopped liver for variety.

Lunch: Ground Lamb Patties with Feta

Lamb is tender, flavorful, and perfect when you’re looking for something a little different. Add a little salty feta on top and lunch becomes something you’ll actually look forward to.

Mix ½ lb of ground lamb with salt and (if you like) a pinch of oregano or garlic powder. Shape into 2-3 small patties. Sear them in a skillet with a bit of ghee or tallow for 3-4 minutes per side, until browned and cooked through. Serve with a few crumbles of sheep’s milk feta (if dairy is part of your plan) or drizzle with leftover pan fat.

Tip: Make a double batch while you’re at it. Leftover lamb patties make a great no-effort snack later.

Dinner: Seared Ribeye with Bone Marrow

Nothing hits the spot like a properly cooked ribeye. Add melty bone marrow to the top and it goes from great to unforgettable.

Grab a 10-12 oz ribeye, season generously with salt, and let it sit at room temp for 20-30 minutes. Heat a cast iron pan over high heat and sear the steak for 3-4 minutes per side, depending on thickness. Let it rest a few minutes before slicing. While the steak’s cooking, roast a split marrow bone in the oven at 450°F (230°C) for about 15 minutes until the center is soft and spoonable. Scoop it out and spread it over the ribeye like butter.

Tip: Bone marrow is nutrient-dense and deeply satisfying. If you’re new to it, start with a small spoonful and build from there.

Optional Snack Ideas

• Leftover bacon egg muffins (cold or reheated)
• Mini lamb patties with a pinch of salt
• A few slices of aged cheese
• Sips of warm bone broth between meals

Day 7: Comfort Classics with a Protein-Packed Twist

Breakfast: Egg Yolk Scramble with Leftover Roast Beef

Let’s finish the week strong with something rich and a little indulgent. This breakfast focuses on egg yolks for added fat and creaminess, paired with savory roast beef to keep you full for hours.

Separate 4-5 egg yolks from the whites (save the whites for baking or other recipes if you’d like). Gently scramble the yolks in a pan with butter or ghee over low heat. Stir slowly so they stay velvety and soft. Warm up a few slices of leftover roast beef in the same pan or on the side. Serve it all together with a pinch of salt.

Tip: Don’t skip the butter here, egg yolks alone can cook up dry. Keep it low and slow for that soft, custardy texture.

Lunch: Shrimp and Egg Salad with Homemade Mayo

This combo is light, refreshing, and surprisingly filling. Plus, it’s an ideal make-ahead option if you’ve got a busy afternoon coming up.

Boil 2 eggs, peel and chop them. Cook 6-8 peeled shrimp in butter or ghee, just a minute or two per side. Let them cool slightly. Mix the chopped eggs and shrimp with 1-2 tablespoons of homemade or clean mayo (look for versions made with animal fats or olive oil, not seed oils). Add a pinch of salt. You can serve it as-is or spoon it into lettuce cups if you’re including small amounts of greens.

Tip: Make a batch of homemade mayo with egg yolks, lemon juice, and melted tallow or ghee, it’s easier than you think, and keeps well in the fridge.

Dinner: Roasted Chicken Quarters with Crispy Skin

We’re ending the week with a simple, satisfying roast chicken dinner, no complicated prep, just golden skin and juicy meat.

Take 2 bone-in, skin-on chicken quarters. Pat them dry and season generously with salt (and a little garlic or smoked paprika if tolerated). Roast at 400°F (205°C) for 45-50 minutes until the skin is crisp and the internal temp hits 165°F. Let them rest a few minutes before serving. Eat the skin. That’s where the magic is.

Tip: If you’ve got drippings in the pan, pour them right over the meat or save them for cooking tomorrow’s breakfast. Waste nothing.

Optional Snack Ideas

• Leftover shrimp or chicken (cold works too)
• Hard-boiled egg or two with sea salt
• A spoonful of mayo or ghee (seriously, it works)
• A cube of aged cheese if you’re still including dairy

And that’s a full week of simple, satisfying meals – done. No endless grocery lists, just real food that fuels your body and keeps you feeling good. If one meal stands out, repeat it. If something didn’t click, tweak it. This plan is a starting point, not a rulebook. Make it yours, keep it easy, and most importantly, enjoy what you’re eating.

Tips for Getting Started Without Overthinking It

Start Slow

You don’t need to clear out your fridge or toss your favorite foods on day one. Start by crowding in more animal-based meals, and gradually reduce processed carbs and snacks. For many people, it’s easier (and more sustainable) to add in the good stuff before subtracting everything else.

Hydrate More Than Usual

Cutting carbs means your body flushes out more water and electrolytes. That’s why it’s so common to feel sluggish or foggy at first. Sip water throughout the day and don’t be afraid to add sea salt, potassium, and magnesium to help keep your energy up and avoid those early transition headaches.

Don’t Fear Fat

If you’ve been taught to trim the fat off your meat or pour off cooking grease, it’s time to unlearn that. Fat is your fuel source here, and it helps you stay full and satisfied. Look for fattier cuts like ribeye, chicken thighs, or pork belly, and cook with animal fats like butter, ghee, or tallow. Lean protein alone won’t cut it long-term.

Listen To Your Body

Some days, you’ll be extra hungry, especially in the beginning. Other days, you might feel like eating less. Both are normal. This plan works best when you eat until you’re comfortably full, not stuffed. There’s no need to force a schedule or ignore natural hunger cues.

Track How You Feel, Not Just What You Eat

This isn’t about calorie counting. Instead, pay attention to how your body responds. Are you sleeping better? Do you have more energy in the afternoon? Is your digestion smoother? Noticing these little shifts can help you stay motivated, and give you real feedback on what’s working.

Wrapping It Up

The animal-based diet is more than a trend – it’s a return to real food. If you’re looking to simplify your meals, improve your energy, and take the guesswork out of eating, this approach is worth trying.

Start with the basics. Focus on how you feel. Adjust as you go.

And remember: your plate doesn’t have to look perfect to nourish your body. It just has to work for you.

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