Two-Week OMAD Carnivore Meal Plan: Simplify Eating with One Animal-Based Meal a Day By Miriam Rees
The One Meal a Day (OMAD) approach, when combined with the carnivore diet, offers a simple and effective way to follow an all-animal-based eating style. By consuming all your daily caloric and nutritional needs in a single meal, typically within a one-hour eating window, you simplify your routine while maximizing nutrient density from animal products.
This two-week OMAD carnivore meal plan provides ideas for satisfying, nutrient-rich meals while keeping you on track with the carnivore lifestyle. It’s designed for beginners and experienced carnivore eaters alike.
What Is the OMAD Carnivore Diet?
The OMAD carnivore approach combines two strategies:
- Carnivore Diet: Focuses exclusively on animal products like meat, eggs, fish, and optional dairy. All plant-based foods are eliminated.
- One Meal a Day (OMAD): Instead of multiple meals, you eat all your calories and nutrients in a single, high-protein, high-fat meal within a one-hour window.
The combination encourages satiety, simplicity, and stable energy levels while reducing meal prep and decision fatigue.
Two-Week OMAD Carnivore Meal Plan (By Miriam Rees)
| Day | Meal |
|---|---|
| Day 1 | Grilled ribeye steak (16 oz) with butter, creamy scrambled eggs (4 eggs) cooked in bacon grease, and crispy bacon strips. |
| Day 2 | Whole roasted chicken (1/2 chicken) with skin, chicken liver pâté, and 4–6 slices of crispy bacon. |
| Day 3 | Two fatty tuna steaks (8 oz each) seared with salt, topped with homemade mayonnaise, plus 8–10 shrimp sautéed in garlic butter. |
| Day 4 | Beef or lamb stew from chuck roast (16 oz) slow-cooked in bone broth, optional bone marrow for extra nutrients. |
| Day 5 | 3–4 sunny-side-up eggs with 8 oz pork belly, seasoned with salt; optional sprinkle of cheese. |
| Day 6 | Stuffed beef burgers (4 patties, 8 oz each) topped with cheese, served with crispy beef bacon or pork cracklings. |
| Day 7 | Mixed grill platter: steak, sausages, lamb chops (approx. 16 oz), with melted butter or creamy cheese dip. |
| Day 8 | Grilled T-bone steak (16 oz) with creamy scrambled eggs cooked in ghee or butter. |
| Day 9 | Roasted duck breast (12–16 oz) with crispy skin, chicken liver sautéed in butter. |
| Day 10 | Pan-seared salmon fillets (12–16 oz) with 8–10 garlic butter sautéed shrimp. |
| Day 11 | Slow-cooked beef short ribs (16 oz), optional beef tongue slices for extra nutrients. |
| Day 12 | Ground beef patties (4–5 patties, 8 oz each) with pork belly bites and 3–4 fried eggs. |
| Day 13 | Roasted whole chicken (1/2 chicken) with chicken hearts or gizzards sautéed in butter. |
| Day 14 | Mixed seafood platter: shrimp, scallops, and fatty fish (approx. 16–18 oz), finished with butter or ghee. |
Tips for Following an OMAD Carnivore Lifestyle
1. Hydration
Drink plenty of water throughout the day. Bone broth is an excellent addition for electrolytes. Black coffee or herbal tea is optional but should be minimal.
2. Focus on Nutrient-Dense Foods
Prioritize fatty cuts of meat and include organ meats (liver, heart, kidneys) for optimal vitamins and minerals.
3. Meal Timing
Choose a consistent time for your one meal each day that fits your schedule—whether lunch, dinner, or another time that works for your lifestyle.
4. Listen to Your Body
Adjust portion sizes based on hunger cues and activity level. Start conservatively and increase portions if needed.
5. Mindful Eating
Since you eat only once a day, be intentional with the quality of animal products, fats, and organ meats to maximize nutrition.
Benefits of OMAD on the Carnivore Diet
- Simplicity: One meal a day reduces decision fatigue and meal prep.
- Weight Management: High-protein, high-fat meals promote satiety and can support weight loss.
- Stable Energy & Mental Clarity: Avoiding multiple meals prevents sugar spikes and crashes.
- Improved Digestion: Eating once can reduce bloating and digestive stress for some individuals.
- Nutrient-Dense Eating: Including organ meats and fatty cuts ensures you get essential vitamins and minerals.
Is the OMAD Carnivore Diet Right for You?
The OMAD carnivore approach is not for everyone. Individuals with kidney disease, metabolic issues, or other health conditions should consult a healthcare provider before attempting this plan. Pay attention to energy levels, satiety, and digestion to ensure the approach works safely for your body.
Final Thoughts
Combining OMAD with the carnivore diet offers a powerful, simplified approach to eating that can help some individuals manage weight, improve mental clarity, and reduce meal prep stress. With proper planning, hydration, and nutrient-dense foods, OMAD carnivore eating can be sustainable and highly satisfying.
For those seeking more detailed meal ideas and inspiration, check out my full Carnivore Meal Plan to see exactly how to structure a week of high-protein, all-animal meals.
