This is a common question asked within any diet and lifestyle community and while I use to clam up when people would ask me what I ate when I was plant based, I’m sharing What I Eat in a Day openly, confidently and proudly.

Keep ONE thing in mind: your body is unique and requires a very specific amount of fat and protein based on what you do, how you move, if you have children, if you’re wanting to conceive, how young you are, what your starting weight is and what your goal weight is. For full transparency, I started this journey at 131 lbs (58 kg) and I’m 5’9″ (175 cm). My weight dropped to 124 lb (56 kg) the first 7-10 days. I’ve oscillated between 124-128 lb since I started and I nestle right in the middle on any given day. I’m assuming this is where my body loves hanging out because I’m definitely not counting calories or macros and I’m moving my body just as much if not a little less compared to the height of my plant based days. Today, 64 days into Carnivore, I don’t weigh myself. The scale measures nothing and only gives you a number.

I believe our clothes are the best barometer for our weight because they tell us the truth – not in number but by feel. If they’re loose, we’re losing. If they’re snug or tight, we’re gaining. If they fit just right, we’re coasting. Ironically it’s one of the first lessons my father taught me about weight and diet.

Let’s get into it:

Every morning I start my day with a big swig of plain water

Followed by my Fatty Latte:

• 2 double shots of espresso (equivalent to 1 cup of dark coffee)
• 1 tbsp unsalted butter OR 1.5 tbsp heavy cream
• 1 egg yolk (reserve the white for later use)
• blended

If I have time I will exercise. My movement typically looks like: a jog, a long walk, some light weight training, resistance training (using a resistance belt), rebounding or a hike. On the rare occasion I’ll go surfing or go to a sweaty heated yoga class but the former is typically what guides my movement. Music fuels my steps so I never ever go without.

After I move around a bit I drink this – an electrolyte that is both clean and simple. LMNT is darn good for that reason and I’ve tried a few up until now including Zero Lyte & Ultima (not as clean or simple). I add 1/2 to 1.5 juiced lemons to my water while I support my body in detoxing oxalates. If I’m using the lemon, I use the unflavored electrolyte. If I’m having my 2nd electrolyte of the day, I use a flavored sachet.

Also in my first thermos of water for the day I have a dropper full of iodine. Iodine is essential for thyroid function and so many people have robbed their thyroid of essential iodine through catechin overdose – hello matcha and chai drinkers. No more. Up your iodine and support your breast health, your metabolism, your energy, your hair and your nails with a dropper-full.

*key note: if you’re new to carnivore and you’re neglecting an electrolyte supplement while you adapt to fat fueling over glucose fueling, you’ve made your first mistake. You’ll notice right away if you have lethargy, headaches and intense food cravings. Trust me.

So for starters we’ve had a fatty latte, some movement and an electrolyte. Next lets eat.

I might eat my first meal at 7am or 1pm. Seriously, it varies that much. If I wake up hungry I will eat. If I’m not hungry I go right to coffee and move on with my morning. I do not perfect, calculate or monitor my eating windows like I’m a robot. I left control in the dust when I abandoned the plants. I have freedom now and this is what it looks like: listening all of the time.

2nd and 3rd Meals of the day. NOTE – I Eat Until I am Full. I do not ration my food. I eat meat until I am done eating and my body says, yes, happy, we good.

No matter what I reach for the meat. For those who are curious about dairy – I include it in my carnivore approach but it’s never the foundation of what I eat. I’ll have some cheese, some kefir or whole milk yogurt but it’s a condiment not the main player. Cheese is not a meal.

Meal #1 tends to be leftovers. This is important because when we’re eating our first meal of the day most of us don’t have the patience to cook. We’re hungry. We haven’t eaten for 16-20 hours. Meat isn’t that labor intensive but certain cuts require some amount of time to come to room temperature and to rest for all the juices to saturate. If you have time for that, great. I’m usually grabbing something ready to go. Here are some examples.

For Meal #2 of the day I’m typically patient and take the time to put something a bit more time intensive together. That might be a rack of pork ribs (3 hours), chicken wings (45 minutes) or a quick ribeye (20 minutes – and that’s because I like mine rare). If I need to prepare something that’s both filling and quick, I’ll make thin cuts of lamb & hard boil eggs (10 minutes).

This is a particularly HUGE cut of meat I shared it with my husband. All meat should come to room temp before it’s cooked and given 10 minutes to rest before eating. This hunk took 10 minutes on one side, 7 on the other and then rested for 15 minutes. This was dinner. It was seared on a cast iron with butter. If I wanted to be fancy I might have some brie or blue cheese with my steak but this baby had so much nutrition in it I wasn’t hungry for an accoutrement.

On a rare occasion I’ll do something like Carnivore Whip for dessert or to satisfy a craving: heavy whipping cream + cinnamon, beaten until thick. If I’m patient I’ll freeze it into ice cream, if not I’ll eat it as is. It’s not quite carnivore ice cream which uses egg yolks and a double whipping process, but it’s delicious and simple (just how I like it). I’ll have this if I’m particularly hankering. Sometimes I double up and eat one and freeze a second.

A quick note about dessert: I used to finish every meal with a mandatory piece of fruit. An apple, a frozen banana with tahini, a large pear – anything sweet. If I was really going for it I’d share some plant based ice cream with the kids (or have to myself). I don’t miss those days because I don’t miss those cravings. I was never done eating. I have so much freedom in what I eat now I am never scavenging for something “else.” I’m full because my hormones are fed. I’m not just full because I’ve stuffed myself full – which still left me scoring the kitchen scene for more. This is true liberation – and it’s biology.

So here’s the What I eat in a Day Summary:

• 6am Water
• 6:30 am Fatty Latte – yolk & cream
• 9 am Electrolyte + lemon
• 11am Meal 1: Meat & Butter
• 6:30 pm Meal 2: Meat & Dairy

Other options I take advantage of weekly:

Eggs (scrambled, hard boiled, baked), Full fat dairy, Bone Broth, Pork Rinds.

I sure hope this helps guide your way into and along your proper human diet!

Xo

Katie