The Ultimate 60-Day

Carnivore Guide
A No Fluff Guide to Optimizing Your
Body & Health With The Carnivore Diet
Table of Contents

Introduction ............................................................................................... 3

The Basics of the Carnivore Diet .............................................................. 4

Benefits of the Carnivore Diet .................................................................. 5

Common Myths ......................................................................................... 6

Transitioning into the Carnivore Diet ....................................................... 7

Macronutrients .......................................................................................... 8

Tracking on MyFitnessPal ......................................................................... 10

Weekly Meal Plans ................................................................................... 12

Grocery Lists ............................................................................................. 17

Conclusion ................................................................................................. 20

Master Cheat Sheet .................................................................................. 21

Introduction
Introduction
Welcome to the Ultimate 60-Day Carnivore Guide. This guide is
designed to help you optimize your body and health through the
carnivore diet. My name is Josh, I am a certified personal trainer,
nutritionist, health coach, and the creator of the STOIUM YouTube
Channel. I've experienced firsthand the transformative power of this
diet, which is why I’m so excited to present this no-fluff guide to make
your transformation as easy and simple as possible.

My Story
A few years ago, I was struggling with persistent issues with my skin
(eczema) and felt like I had tried everything. After extensive research, I
decided to give the carnivore diet a shot. The results were nothing short
of amazing. I lost body fat, gained muscle, energy, mental clarity, and
completely cured my eczema. This guide is a reflection of my
experiences and research, aimed at helping you achieve similar
success.

Purpose of the Guide

This guide provides a comprehensive, no-fluff approach to the
carnivore diet. You will find clear instructions, practical tips, and
scientifically-backed information to help you thrive. Whether you're a
newbie or looking to deepen your understanding, this guide is your
companion on the path to a better body and optimized health.
Basics of the Carnivore Diet

How It Works
The carnivore diet works by providing your body with essential nutrients
from animal sources, which are highly bioavailable and easily absorbed.
By eliminating plant-based and processed foods, you reduce potential
irritants and anti-nutrients that can cause inflammation and other health
issues.

What to Eat - (Anything That Can Be Eaten Directly From an Animal)

Beef (steak, ground beef, roasts)
Pork (chops, bacon, ribs)
Lamb
Poultry (chicken, turkey, duck)
Fish and seafood
Eggs
Dairy (if tolerated, such as cheese and butter)
Organ meats (liver, heart, kidney)

What to Avoid - (Anything That is a Plant or Processed Food)

All fruits and vegetables
Grains (wheat, rice, oats)
Legumes (beans, lentils, peanuts)
Sugars and sweets
Processed foods and additives
Benefits of the Carnivore Diet
Fat Loss: High protein and fat promote satiety, reducing cravings.
Improved Digestion: Eliminating plant-based foods can alleviate
bloating and gas.
Increased Energy: Animal fats and proteins provide steady, long-
lasting energy.
Mental Clarity: Improved focus and reduced brain fog due to stable
blood sugar.
Reduced Inflammation: Removing plant irritants can reduce
inflammation.
Better Skin Health: Significant improvements in conditions like
eczema and acne.
Muscle Growth: High protein intake supports muscle repair and
growth.
Stable Blood Sugar: Consistent energy levels and reduced cravings.
Enhanced Mental Health: Many report better mood and reduced
anxiety.
Overall Wellness: Improved markers of metabolic health, including
inflammation and blood pressure.

A study published in the Journal of Nutrition and Metabolism found that

the carnivore diet can lead to significant improvements in health
markers, including fat loss, improved mood, and reduced inflammation
(Johnson et al., 2021)​(PubMed)​.
Common Myths

Myth 1: Organ Meats

Organs are NOT essential on a well planned carnivore diet. If
consumed, they should be done so sparingly.

Myth 2: Fruit
Fruit is high in fructose and not part of the strict carnivore diet.

Myth 3: Coffee
Coffee is derived from seeds and is not considered part of a true
carnivore diet.

Myth 4: Seasonings and Sauces

Aside from salt, seasonings and sauces are plant-based and not
included in the carnivore diet.

Myth 5: Fiber
Fiber is not essential for digestion and can act as an anti-nutrient. Many
on the carnivore diet experience improved digestive health without it.

Myth 6: Supplements
Supplements are generally unnecessary on a carnivore diet unless
addressing a pre-existing deficiency. A proper carnivore diet provides
all essential nutrients.
Transitioning to Carnivore
Gradual Transition
For many, a gradual transition can make the process smoother. Start by
eliminating processed foods, sugars, and grains. Gradually reduce your
intake of fruits and vegetables, and increase your consumption of
animal foods.

Step-by-Step Guide
1. Week 1: Eliminate processed foods, sugars, and grains. Increase
protein and fat intake from animal sources.
2. Week 2: Reduce fruit and vegetable intake. Focus on high-quality
meats, eggs, and dairy (if tolerated).
3. Week 3: Fully eliminate all plant-based foods. Stick to a diet of
meat, fish, eggs, and dairy.
4. Week 4 and Beyond: Continue refining your diet, paying attention to
how your body responds. Adjust as needed to optimize health and
well-being.

Overcoming Challenges
Cravings: Cravings may happen, especially in the first few weeks.
Stay hydrated and ensure you're eating enough protein and fat to
stay satiated.
Social Situations: Plan ahead for social events by bringing your own
food or eating beforehand.
Energy Levels: Some may experience a dip in energy initially. This is
temporary and part of the adjustment period.
Understanding Macronutrients
Proteins
Proteins are the building blocks of your body, vital for muscle repair and
growth, hormone production, and immune function. On the carnivore
diet, you’ll be getting your protein primarily from meat, fish, and eggs.

Fats
Fats are a crucial energy source and are necessary for the absorption of
fat-soluble vitamins (A, D, E, K). They also play a role in hormone
production and brain health. The carnivore diet focuses on animal fats,
which are highly bioavailable and provide steady energy.

Carbohydrates
Carbohydrates are not essential in the carnivore diet. The body can
efficiently use fats and proteins for energy through a process called
gluconeogenesis, where glucose is produced from non-carbohydrate
sources. Any small amounts of carbohydrates found in animal foods are
insignificant and not worth worrying about.

Optimal Ratios
While individual needs may vary, a common starting point is to aim for a
ratio of 1:1 by weight (grams) of protein to fat or 60-80% of “calories”
from fat and 20-40% of “calories” from protein. This can be adjusted
based on personal energy needs and satiety.

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Optimal Protein Amount
The amount of protein needed per day should be about 1 gram per
pound of target body weight. For some, this may range from 0.8 grams
on the low end to 1.2 grams for athletes or those with higher activity
levels. Considering fattier cuts of meat, this means:
For a target weight of 150 pounds: Approximately 150 grams of
protein, equating to roughly 1.5 to 2 pounds of meat per day. Or eat
until you are fully satiated.
For a target weight of 200 pounds: Approximately 200 grams of
protein, equating to roughly 2 to 2.5 pounds of meat per day.

Key Takeaways
Protein Intake: Aim for 1 gram of protein per pound of target body
weight daily (0.8g-1.2g for athletes).
Fat Intake: Maintain a 1:1 ratio of protein to fat by weight, with 60-
80% of calories from fat, the rest protein.
Carbohydrates: Not essential, minimal amounts in animal foods are
insignificant.
You will be able to figure this out and track what you eat on the
MyFitnessPal app (free), which we will talk about on the next page.
You will know if you are eating too much fat is you have loose
stools. If you are eating not enough fat, then you will have hard
stools. Remember since this is also a 0-fiber diet, they will be much
less frequent. But ensure you are within the macro range we
discussed. Your stools and how you feel will help you fine tune your
macros.
Tracking on MyFitnessPal

Setting Up MyFitnessPal
1. Download the App: MyFitnessPal is available for free on both iOS
and Android devices. Search for "MyFitnessPal" in your app store
and install it.
2. Create an Account: Open the app and follow the prompts to create a
free account.
3. Set Your Goals: Enter your target body weight, activity level, and
dietary preferences. For the carnivore diet, you’ll want to focus on
tracking protein and fat intake while keeping carbohydrates minimal
(don’t worry about the micronutrient data).

Tracking Macros
1. Log Your Meals: Use the app to log everything you eat.
MyFitnessPal has a large database of foods, making it easy to find
and enter items.
2. Scan Barcodes: For packaged foods, use the barcode scanner to
quickly add items to your diary.
3. Monitor Your Ratios: Keep an eye on your daily macronutrient ratios.
Aim for a 1:1 ratio of protein to fat by weight and ensure that 60-
80% of your calories come from fat, the rest protein.

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Analyzing Data
1. Daily Summary: Check the daily summary to see your total calorie
intake and macronutrient breakdown.
2. Adjust as Needed: Use the data to make adjustments to your diet. If
you’re not hitting your target protein or fat intake, tweak your meal
portions accordingly.
3. Progress Reports: Track your progress over time with
MyFitnessPal’s reports feature. This can help you see trends and
make informed decisions about your diet.

Tips for Accurate Tracking

Be Honest: Log everything you eat, and drink (unless it’s water)
Weigh Your Food: For the most accurate tracking, use a kitchen
scale to weigh your food portions.
Stay Consistent: Make logging a habit to ensure you stay on track
with your dietary goals.
Weekly Meal Plans
Minimalist Option
For a simpler approach, you can focus primarily on eating 95% beef
and adding other options like eggs, salmon, or other meats (this is what
I do). This option is straightforward and ensures you're getting high-
quality nutrients without the need for elaborate meal prep.

Prioritizing Ruminant Animals

Ruminant animals like beef, lamb, and goat are preferred on the
carnivore diet due to their nutrient density and fat content. These
animals provide high-quality protein and essential fats that are
beneficial for your health.

Transitioning to 1-2 Meals Per Day

Gradually reduce your meal frequency to 1-2 meals per day. This helps
ensure you consume a large enough meal to induce a gluconeogenic
response, which is important for maintaining energy and metabolic
health. A larger meal can effectively kick you out of ketosis once a day,
promoting a balanced metabolic state. Althought the carnivore diet is a
form of a ketogenic diet, the goal is not to stay in ketosis. It is actually
beneficial to come out of ketosis 1-2 times per day from large less
frequent meals

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Weekly Meal Guide
The following guide provides a structured meal plan to help you
transition into the carnivore diet. However, feel free to eat the animal
foods you prefer based on the following principles:

Principles of the Carnivore Diet:

1. Focus on Animal-Based Foods: Prioritize meat, fish, eggs, and
animal fats.
2. Prefer Ruminant Animals: Beef and lamb are nutrient-dense and
highly recommended.
3. Include High-Fat Options: Ensure you’re getting enough fat by
adding butter, tallow, or ghee and focusing on fatty cuts of meat.
4. Limit Plant Foods Gradually: Reduce fruits and vegetables over the
first 2-4 weeks.
5. Transition to 1-2 Meals Per Day: Gradually decrease meal frequency
to improve metabolic flexibility.
6. Keep Meals Simple: Stick to easy-to-prepare foods like ground beef,
steaks, and eggs for example. It’s okay to eat steak and eggs
everyday if that’s what you feel best on. This is what I do.
7. Optional Snacks: Use snacks like hard-boiled eggs and beef jerky if
needed, but focus on substantial meals.
8. Personalize Your Diet: Focus on what makes you feel best, even if
that means eating mostly beef. Occasionally include nutrient-dense
options like wild-caught salmon for variety.

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Personalize Your Diet: Focus on what makes you feel best, even if that
means eating mostly beef. Occasionally include nutrient-dense options
like wild-caught salmon for variety. Remember this is just a guide and
you can adjust these meals however you see fit as long as you follow
the carnivore principles I outlined in the beginning of this chapter

Snacks
Hard-boiled eggs
Beef jerky
Carnivore bars
Pork rinds
Sardines
Smoked salmon slices

Note on Fat Content

Adding Fat: If your meals are leaner cuts, add fat using butter,
tallow, or ghee to meet your macros.
Fat-to-Protein Ratio: Aim for a 1:1 ratio of protein to fat by weight,
with 60-80% of calories from fat, the rest protein.
Grocery Lists
This section provides a comprehensive list of potential carnivore foods
to help you prepare for the carnivore diet. Prioritize high-quality,
nutrient-dense animal foods and adjust quantities based on your
personal needs and preferences.

Potential Carnivore Foods

Beef:
Ground beef
Ribeye steak
Sirloin steak
Striploin steak
Beef brisket
Beef ribs
Beef liver (optional)
Beef heart (optional)

Pork:
Pork shoulder
Pork ribs
Pork belly
Bacon
Pork chops

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 Lamb:
Lamb chops
Ground lamb

Poultry (limited):
Chicken thighs with skin
Chicken wings
Duck (optional)

Fish and Seafood (occasionally):

Wild-caught salmon
Sardines
Mackerel
Shrimp
Oysters

Eggs:
Chicken eggs
Duck eggs

Dairy (if tolerated):

Butter
Ghee
Cheese (optional, like cheddar, gouda)
Heavy cream (limited)

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 Fats:
Tallow
Lard
Duck fat
Ghee
Butter

Snacks:
Hard-boiled eggs
Beef jerky
Cheese sticks
Pork rinds
Smoked salmon slices

Note on Fat Content

Adding Fat: If your meals are leaner cuts, add fat using butter,
tallow, or ghee to meet your macros.
Fat-to-Protein Ratio: Aim for a 1:1 ratio of protein to fat by weight,
with 60-80% of calories from fat.
Conclusion
Embrace the Carnivore Lifestyle
Congratulations on completing the Ultimate 60-Day Carnivore Guide!
By now, you should have a solid understanding of the principles and
practices of the carnivore diet. You’ve learned how to transition
gradually, optimize your nutrient intake, and create meals that support
your health and well-being.

Key Takeaways
Simplify Your Diet: Focus on nutrient-dense animal foods like beef,
lamb, and eggs. Add fats like butter, tallow, and ghee to meet your
energy needs.
Listen to Your Body: Pay attention to how different foods make you
feel and adjust your diet accordingly. Personalize your carnivore diet
to suit your individual needs and preferences.
Stay Flexible: While the carnivore diet emphasizes meat and animal
products, occasional inclusion of other foods like wild-caught fish
can provide additional nutrients and variety.
Monitor Your Health: Regular health check-ups and blood work can
help you track your progress and ensure you’re meeting your
nutritional needs.
Master Cheat Sheet
What To Eat
Anything that comes from an animal, no plants, or processed foods.
(Meat, salt, water)

Transitioning
Transition slowly over 2-4 weeks, gradually reducing plants and
incorporating animal foods.

Macronutrients
Aim to get 60-80% of calories from fat, the rest protein.

How Much To Eat

Aim for 0.8-1.2g of protein per pound of target body weight. Or eat until
you are fully satiated (or full).

Optimize
Prioritize ruminant animals and figure out what YOU feel best on. And
enjoy the benefits of an all-meat diet.

For more help and 1-on-1 coaching, check out the

STOIUM Fitness Skool: https://www.skool.com/stoium/about