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Carnivore Keto Reset Program

Welcome to the Carnivore Keto Reset for Oct-Nov 2021

What to expect over the next 4 weeks

  • Recommended list of top Carnivore Keto foods
  • Weekly meal plans with recipes and shopping list
  • Recipes sent to your Senza feed for easy planning & logging
  • Daily tips and motivation from our Carnivore Keto team
  • Weekly check-in with a Carnivore Keto Coach through the Senza app

Why Carnivore Keto works for many people

A carnivore way of doing keto focuses on animal-based foods: red meat, poultry, seafood, eggs, dairy, and the like. It's also commonly called a zero-carb diet, although some do people choose to include a limited amount of berries, coffee, or seasonings. As with any variation of keto, electrolytes are essential to success.

Why would someone eliminate most plants from their daily nutrition plan, when conventional wisdom calls for "eating your colors" and having nine servings of fruits and vegetables a day? It's a little-known secret that plants have many defense mechanisms, called anti-nutrients, which can interfere with digestion and cause inflammation. Many people don't notice this connection until they eliminate plants from their diets.

Going carnivore can be an amazing option for those who: 

  • Have tried keto and reached a weight stall or other roadblock
  • Struggle with autoimmune symptoms, gut dysfunction, or joint pain
  • Want to try a more simplified version of keto, in which the entire animal kingdom is in, and all of the plant kingdom is out - no need to read labels or track net carbs when you're eating this way

Important considerations before you begin

  1. Make sure to eat enough: Many people under-eat on keto, but especially carnivore keto. The volume of food you need to eat to hit your macros will change if you’ve been previously eating a standard form of keto, with leafy greens and other low-carb vegetables. The calories you may have been getting previously from fruits, vegetables, nuts/seeds now will need to be replaced with animal products. Follow your suggested protein, fat, and calorie settings provided by Senza. Note that your carb limit is set at 25 NC by default, but you will rarely come close to this. The only source of carbs on Carnivore Keto typically comes from dairy products.
  2. Include a variety of proteins: Variety not only keeps things interesting and exciting, but it also allows you to get a good mix of essential nutrients.
  3. Balance electrolyte intake: Just like with standard keto, electrolytes are going to be critical to feeling great and hitting your health goals. Focus especially on magnesium, sodium, and potassium to help you stay hydrated and energized. For more on this topic, see 7 Water Myths and Facts, on The Planet Keto Blog.

What are Carnivore Keto foods?

Below you will find a meal plan that includes three suggested meals per day and a shopping list for each week. But before you dive in, browse this general list for foods you'll want to include this month, and possibly even after your reset is complete. (A printable PDF version of this list will be available soon.)

Meat

  • Beef
  • Lamb
  • Bison
  • Pork
  • Chicken 
  • Turkey
  • Wild Game
  • Offal (organ meat)

Seafood

  • Salmon
  • Cod
  • Sardines
  • Tuna
  • Mackerel
  • Shrimp
  • Oysters
  • Crab
  • Roe
  • Lobster 
  • Mussels
  • Trout

Eggs & Dairy

  • Chicken eggs
  • Duck eggs
  • Quail eggs
  • Butter
  • Kefir
  • Full-fat Greek yogurt
  • Aged cheese
  • Sour cream
  • Heavy cream

Pantry & Snacks

  • Beef tallow
  • Lard
  • Schmaltz
  • Duck fat
  • Ghee
  • Sea salt 
  • Collagen & gelatin (grass-fed)
  • Pre-made bone broth
  • Pork panko
  • Pork rinds
  • Jerky, meat sticks

Supplements

  • Electrolyte powder
  • Organ capsules

Optional

If at first, you need to round out your carnivore meals with a few other flavors, try very small amounts of these foods:

  • Coffee (organic)
  • Avocado
  • Cucumber (peeled, seeded)
  • Olives
  • Fresh raspberries, blackberries, wild blueberries, strawberries *
  • Green apple (peeled, cored) *
  • Kabocha or butternut squash * 

* moderate in carbs, be sure to log accurately if eating these foods

After a month or more of eating carnivore, some people choose to experiment with different vegetables to see which ones are problematic; while others find it easier to continue with the animal-only approach.

A word about food quality

Whenever possible, try to purchase ingredients that are free of residual pesticides, toxins, and additives. These chemicals, associated with mass-scale industrial agriculture, cause inflammation that can interfere with the benefits of ketosis.

Meat & Seafood: Look for wild-caught fish, 100% grass-fed and grass-finished beef, and pasture-raised chickens/eggs; deli turkey, bacon, and sausage should be free of added nitrates and sugar. Choose small farms over large; if you can visit and see the operation for yourself, all the better!

Dairy: Butter, cream, and cheese ideally should come from 100% grass-fed cows raised entirely on pasture. When purchasing heavy cream, avoid emulsifiers such as carrageenan, gums, and polysorbate 80.

Senza's Carnivore Keto Weekly Meal Plans

Week 1 Carnivore Keto Meal Plan

We’ve kept things really simple this first week, by suggesting some easy-to-prepare foods like ground beef, eggs, and sausage. You can find all of these recipes within the Senza app. Notice that after some of the recipes, we’ve advised omitting certain plant-based ingredients. Depending on how strict you’d like to be, you can always skip these ingredients or use a substitute that your body tolerates well. Use this plan as a template, but always modify to suit your tastes. There are many ways to do Carnivore Keto!

 

Breakfast Lunch  Dinner
Sunday
Scrambled Eggs and Sausage
Egg and Tuna Plate (no spinach)
Sea-Salted Bone-in Chicken Thighs
Monday
Scrambled Eggs and Sausage
Egg and Tuna Plate
Sea-salted Bone-in Chicken Thighs
Tuesday
Fried Eggs and Bacon 
Pork Rind Nachos w/ Pulled Pork (no scallions or salsa)
Sea-salted Bone-in Chicken Thighs
Wednesday
Fried Eggs and Bacon
Pork Rind Nachos w/ Pulled Pork
Salmon Burgers (omit almond flour, scallions, onion)
Thursday
Fried Eggs and Bacon
Pork Rind Nachos w/ Pulled Pork
Salmon Burgers
Friday
Keto Egg Cups, Carnivore Style (omit spinach & tomato)
Keto Plate for One, Turkey and Swiss (omit nuts & berries)
Carnivore Burger Bowls
Saturday
Keto Egg Cups

Keto Plate for One, Turkey and Swiss
Carnivore Burger Bowls

Week 1 Carnivore Keto Shopping List  

Senza Keto Meat Icon

Meat & Seafood: 

  • Sausage - 5 oz
  • Tuna - 10 oz
  • Bacon - 8 oz
  • Pork shoulder - 2 lbs
  • Salmon - 1 lb
  • Chicken thighs - 3 lbs
  • Deli turkey - 4 oz
  • Ground beef - 1 lb (use 1 package from your Canyon Meadows Ranch box)

Dairy & Eggs:

  • Eggs - 2 dozen
  • Heavy cream - 1 Tbsp
  • Butter - 1 ½  Tbsp
  • Monterey jack cheese - ¾ cup
  • Sour cream - ¾ cup
  • Shredded cheese of choice - 12 Tbsp
  • Swiss cheese - 2 oz
  • Shredded cheddar cheese - 1 cup

Pantry:

  • Salt - 5 tsp
  • Butter or ghee - 2 Tbsp
  • Additional animal-based fat such as lard or tallow - 1 cup
  • Chicharrones (friend pork rinds) - 3 dozen pieces
  • Chicken broth - 1 cup
  • Crushed pork rinds, such as Pork Panko by Bacon's Heir - 1 cup

Optional: 

  • Avocado - 2 small
  • Lemon - 1 small
  • Bacon - for topping on Burger Bowl
  • Cucumber or pickles - for topping on Burger Bowl
  • Coconut oil - 3 Tbsp (or sub animal fat)
  • Olive oil - 3 Tbsp (or sub animal fat)
  • Mayo - 1/2 cup (best to DIY, so you can use animal fat such as lard or ghee)


What's next...

First, take a few minutes to set your goals, including at least one non-scale victory you'd like to achieve. Grab a journal or any piece of paper, and jot down a few notes about how you are feeling right now.

Next, start planning foods, shopping, and logging this weekend.

The meal plans for Weeks 2, 3, and 4 will be posted here in the coming days.

Check the app for today's Carnivore Keto tips, and stay tuned!

 

Week 2 Carnivore Keto Meal Plan

This week, we’ve included some fun ways to highlight gelatin and collagen in the mix. We’ve planned for some lighter breakfasts to help you fast in the mornings. We also threw in a carnivore take on pizza, hope you enjoy!

Breakfast Lunch  Dinner
Sunday
Basic Bone Broth
Keto Plate for One, Ham & Gouda (omit nuts and berries)
No Bun Swiss & Avo Burgers (omit tomatoes)
Monday Basic Bone Broth
Keto Plate for One, Ham & Gouda
No Bun Swiss & Avo Burgers
Tuesday
Basic Bone Broth
Keto Plate for One, Ham & Gouda
Pork Rind Pork Chops
Wednesday
Frittata (omit shallot & herbs)
Simple Tuna Salad for One
Pork Rind Pork Chops
Thursday
Frittata
Simple Tuna Salad for One Pork Rind Pork Chops
Friday
Electrolyte Gummies
Keto Plate for One, Roast Beef & Cheddar (omit nuts and berries)
Turkey Crust Pizza (sub cream sauce for marinara, add salami or pepperoni)
Saturday
Electrolyte Gummies

Keto Plate for One, Roast Beef & Cheddar
Turkey Crust Pizza

Week 2 Carnivore Keto Shopping List 

Meat & Seafood:

  • Tuna - 6 oz
  • Deli ham - 6 oz
  • Ground beef patties - 4
  • Boneless pork loin chops - 4 
  • Deli roast beef - 2 oz
  • Ground turkey - 24 oz
  • Pepperoni or salami - 4 oz 
  • Mixed bones - 3-4 pounds (chicken, beef, oxtail, lamb)

Dairy & Eggs:

  • Eggs - 14 eggs
  • Shredded cheese of choice - 1 cup
  • Gouda cheese - 3 oz
  • Grated parmesan cheese - 1 cup
  • Cream cheese - 3 Tbsp
  • Swiss cheese - 4 slices
  • Cheddar cheese - 4 oz

Pantry:

  • Sea salt - to taste
  • Butter or ghee - 4 Tbsp
  • Pork Panko - 1 cup
  • Electrolyte powder - 2 tsp (such as Keto Vitals, Redmond Relyte or Ultima Replenisher)
  • Grass-fed gelatin - ¼ cup
  • Apple cider vinegar - ¼ cup

Optional: 

  • Avocado - 2 small
  • Iceberg lettuce - 1 head
  • Italian seasoning - 1 tsp
  • Garlic - 1 clove
  • Shallot - 1 small
  • Minced breakfast meat - 1-2 cups
  • Italian blend seasoning - 2 tsp
  • Garlic powder - 1 tsp
  • Mayonnaise - 2 Tbsp (best to DIY with tallow or lard for carnivore style)

 

Week 3 Carnivore Keto Meal Plan

If you're following our meal carnivore keto plan this week, get ready for egg muffins, turkey wraps, fish tacos, and plenty of leftovers to minimize your time in the kitchen.

Breakfast Lunch  Dinner
Sunday Carnivore Fish Taco Plate
Monday Ham and Egg Muffins Turkey, Bacon & Cheddar Wraps Carnivore Fish Taco Plate
Tuesday
Ham and Egg Muffins
Carnivore Fish Taco Plate
Wednesday Salmon Avocado Boats + Hard boiled eggs Grilled Ribeye
Thursday
Coffee Egg Latte
Keto Plate for One, Turkey and Swiss
(omit nuts & berries)
Grilled Ribeye
Friday
Cheesy Bacon and Egg Scramble
Keto Plate for One, Turkey and Swiss
Chicken Kabobs 
(omit veggies, add 1 more chicken breast, season as you like)
Saturday Cheesy Bacon and Egg Scramble Keto Plate for One, Turkey and Swiss Chicken Kabobs

 

Week 3 Carnivore Keto Shopping List 

Meat & Seafood:

  • Deli ham - 12 slices
  • Deli turkey - 16 oz
  • Bacon - 10 oz
  • Black cod - 24 oz 
  • Canned salmon - 6 oz
  • Ribeye steak - 16 oz
  • Chicken breast - 4 medium

Dairy/Eggs:

  • Eggs - 2 dozen + 4 eggs
  • Shredded cheese of choice - 1 cup
  • Heavy cream - 4 Tbsp
  • Swiss cheese - 3 oz
  • Mozzarella cheese - 3 oz
  • Cheddar cheese - 4 oz

Pantry:

  • Sea salt - 1 tsp
  • Pork panko - 1 packet or 3 oz
  • Ghee or lard - for frying fish
  • Coffee - 16 fl oz brewed
  • Collagen powder - 4 Tbsp
  • Coconut oil - 1 Tbsp
  • Ghee - 1 tsp
  • Butter - 3 Tbsp

Optional:

  • Avocado - 3 medium (for Turkey, Bacon wraps and Salmon Avo Boats)
  • Lemon - 1 small
  • Stevia, cardamom, cinnamon (for coffee)
  • Chili powder and garlic powder (for chicken kabobs) - use just use high-quality sea salt to season
  • Mayo - preferably a DIY carnivore-style made from ghee or leaf lard

 

 

Week 4 Carnivore Keto Meal Plan

You made it to Week 4! These meals take nutrient density up a notch with some new flavors, too:

Breakfast Lunch  Dinner
Sunday Poached Eggs and Smoked Salmon
Sheet Pan BLT Bowl (omit onions & vegetables)
Hidden Liver Pesto Burgers
Monday Poached Eggs and Smoked Salmon Sheet Pan BLT Bowl Hidden Liver Pesto Burgers
Tuesday Basic Bone Broth + 1 Tbsp butter Hidden Liver Pesto Burgers
Wednesday Basic Bone Broth + 1 Tbsp butter Carnivore Chaffle Sausage Sandwich Sea-Salted Bone-in Chicken Thighs
Thursday Scrambled Eggs and Sausage

Shrimp Cobb Salad (omit tomatoes and/or lettuce)

Sea-Salted Bone-in Chicken Thighs
Friday Scrambled Eggs and Sausage

Shrimp Cobb Salad 

NY Strip with Blue Cheese (omit spinach, onion and cream)
Saturday Scrambled Eggs and Sausage Shrimp Cobb Salad 
NY Strip with Blue Cheese

 

Week 4 Carnivore Keto Shopping List 

Meat & Seafood:

  • Smoked salmon - 8 oz
  • Chicken breast - 8 oz
  • Bacon - 16 oz
  • Ground beef - 1 lb
  • Liver - 8 oz
  • Mixed bones - 3-4 lbs (chicken, beef, oxtail, lamb)
  • Chicken thighs - 3 lbs
  • Sausage patties - 12 oz
  • Shrimp - 12 large
  • NY strip - 16 oz

Dairy/Eggs:

  • Eggs - 16 eggs
  • Cream cheese - 8 Tbsp
  • Butter - 8 Tbsp
  • Heavy cream - 1 Tbsp
  • Blue cheese - 8 oz
  • Shredded cheese - 1/2 cup

Pantry:

  • Sea salt - 3 tsp
  • Apple cider vinegar - ¼ cup
  • Beef tallow or ghee - 2 Tbsp
  • Olive oil - ½ cup
  • Collagen powder - 4 Tbsp

Optional:

  • White wine vinegar (for poaching eggs)
  • Cheese, avocado or hot sauce (for BLT bowl)
  • Pesto - ½ cup (for Hidden liver pesto burgers)
  • Lettuce - 1 head (for Shrimp Cobb salad)
  • Avocado - 1 small (for Shrimp Cobb salad)
  • Garlic and thyme (for NY Strip)

 

 

Content provided by Senza is not medical advice. It is intended for informational and educational purposes only.