The Meat and Fruit Diet Meal Plan

What is the Meat and Fruit Diet | What Can I Eat on the Meat and Fruit Diet | Meat and Fruit Only Diet Benefits | Meat and Fruit Diet Meal Plan Start | Meat and Fruit Diet 7 Day Meal Plan | Intermittent Fasting & Meat and Fruit Diet

Traditional nutrition advice has been to include plenty of fruits and vegetables and limit consumption of red meat. In recent years, an intriguing as well as controversial style of eating has emerged: the carnivore diet. 

This diet completely swaps conventional nutrition advice for a diet that includes only animal products and restricts fruits, vegetables, and carbohydrates. 

Well-known advocates of the carnivore diet, like podcaster Joe Rogan and Dr. Shawn Baker, sing the praises of the carnivore diet based on its remarkable health benefits. From rapid weight loss, increased energy levels, and improvement in certain chronic diseases, the success stories make this diet seem like the golden ticket to better overall health. 

There are different versions of the carnivore diet, ranging from the lion diet which only allows grass-fed beef, bone broth, salt, and water to a less restrictive version called the Meat and Fruit Diet. 

The Meat and Fruit Diet allows for a wider range of animal products, including some dairy, as well as fruit. This style has become increasingly popular among carnivore dieters since it includes fruit, which is a valuable source of vitamin C. 

If you have heard about the Meat and Fruit Diet and are thinking of trying it out for yourself, then you have come to the right place. In this 7-day guide, we will get into the details of the Meat and Fruit Diet, explore its benefits, how to get started, as well as a 7-day meal plan. Let’s dive in! 

What is the Meat and Fruit Diet? 

The Meat and Fruit Diet is simply a version of the carnivore diet. While the carnivore diet has gained popularity more recently, it is based on the idea to “eat like our ancestors ate”. Many years ago, our ancestors lived as a hunter/gatherer society and only ate what they could hunt and forage. 

This meant that they ate primarily a meat diet, with a few plants or fruits here and there. Proponents of the carnivore diet claim that because of our genetics, our bodies perform more optimally when we eat the way our ancestors ate. 

Additionally, they claim that many of the health problems and health conditions that we see today are a result of the average American diet. This is a similar premise for the paleo diet as well, although the paleo diet is less restrictive than the carnivore diet. 

A typical carnivore diet meal plan consists of animal foods (and sometimes certain dairy products), and completely restricts plant foods. Many common food groups are restricted, mainly carbohydrates. 

Nearly all calorie intake is from healthy fats and animal protein. Because of the restricted carbohydrate intake, the body goes into ketosis. Ketosis is the process by which the body switches from using glucose as its primary energy source into using stored fat for energy called ketones. 

This results in a rapid decrease of body fat, which is why so many people lose a significant amount of weight while following the carnivore diet. This is the same mechanism behind the ketogenic diet (also called keto diet). While both the carnivore diet and keto diet encourage the body to enter ketosis, the keto diet is less restrictive in that a small amount of carbohydrates are allowed through plant based foods. 

There are some drawbacks to consuming a meat-only diet. Some have reported digestive issues from lack of fiber, electrolyte imbalances, and sudden drops in energy from zero-carbohydrate intake. Additionally, a purely meat-based diet can increase the proportion of saturated fatty acids which has been shown to increase the risk of cardiovascular disease. 

By contrast, the Meat and Fruit Diet typically does not put someone into ketosis. This does depend on the quantity of fruit consumed while on the diet. The Meat and Fruit Diet still focuses on animal products, similar to the way a carnivore diet plan would. Ideally most of your calories would still come from grass-fed meat and some dairy products. The only difference is a small amount of fresh fruits can be eaten while on the Meat and Fruit Diet. 

What Can I Eat on the Meat and Fruit Diet? 

When following the Meat and Fruit Diet, it’s important to know which foods to eat and which foods are off limits. In general, your diet will consist only of animal products and fruit. 

There are no processed foods consumed and all of the foods will be whole foods. Below, we’ll take a look at some specific foods to include in your Meat and Fruit Diet Meal plan. 

Animal products: 

• Beef- cuts such as steaks, roasts, ground, and ribs are all staples of the diet. You may also want to include organ meats such as liver, kidney, heart, and even tongue. Organ meats are high in essential nutrients such as B-vitamins, folate, iron, magnesium, zinc, and even vitamins K, D, E, and A. Consuming organ meats can help to prevent certain nutrient deficiencies. 
• Lamb
• Pork
• Turkey
• Chicken
• Venison
• Bison
• Eggs
• Fish- salmon, trout, mackerel, tuna, crab
• Dairy products- grass-fed butter, hard cheeses, heavy cream, and other low-lactose dairy products

Fruits: 

• Blueberries
• Mangoes
• Melon
• Figs
• Pineapple
• Apples
• Peaches
• Lemons and limes
• Kiwi
• Bananas 
• Avocados 

Note: Dried fruits and fruit juices should be avoided due to higher sugar content. Read here on the Best Fruit for the Carnivore Diet. 

Wondering what to eat if you are following the carnivore diet? Check out this Carnivore Diet Shopping List.

The Benefits of the Meat and Fruit Only Diet

Now that we understand the foundations of the Meat and Fruit Diet, let’s take a look at a few of the purported benefits of the Meat and Fruit Diet. 

Weight Loss

Weight loss is often the primary reason that many are drawn to the Meat and Fruit Diet. By limiting the amount of carbohydrate intake, rapid weight loss will often result. It is a high protein, low carbohydrate diet which has been shown to result in significant weight loss while preserving muscle mass. 

Potential for Improved Heart Health

There has been some debate as to whether or not animal products are responsible for an increased risk of cardiovascular disease and high blood pressure. 

This diet emphasizes healthy fats like those found in grass-fed meat and animal products and avoiding processed foods and processed vegetable oils. More research is needed to determine long term effects of meat only diets on heart health. 

Energy Levels

A common result of the Meat and Fruit Diet is increased energy levels. By following a healthy diet and focusing on whole foods instead of processed foods, many feel that this eating pattern gives them more energy and better mental clarity.  

By eliminating the blood sugar spikes associated with excessive carbohydrate consumption, blood sugar levels remain stable resulting in sustained energy levels. 

Reduced Risk of Chronic Diseases

By eliminating processed foods (like vegetable oils) the Meat and Fruit Diet can reduce obesity which decreases the risks of developing chronic diseases. 

Additionally, some have reported that their symptoms of autoimmune disease improved while following the carnivore diet. This may be due to the fact that this type of diet may improve inflammation.

Improved Gut Health

Many individuals who struggled with digestive issues on other diets find relief on the carnivore diet. Some think that since the digestive system only has to process a few different types of foods, it can reduce certain kinds of inflammation. 

Studies have demonstrated that fruit consumption can improve microbiome diversity and overall gut health. Certain plant-based foods can cause gastrointestinal distress in some people. 

How to Get Started on the Meat and Fruit Diet Meal Plan

While the Meat and Fruit Diet may sound straightforward, the best way to set yourself up for success is to have a good plan in place before you get started. 

Since it is a very restrictive diet, you may or may not be used to this way of eating. Even if you followed a healthy diet before, an all meat and fruit diet will be very different. Here are some tips for getting started and staying committed:

Plan Meals in Advance

This is probably one of the most important first steps to following the Meat and Fruit Diet. Since the meals will likely be different compared to your normal diet, you won’t want to try and throw something together at the last minute, especially while hungry. 

If you plan your meals, then you know exactly what to eat at each meal and will be less tempted to eat foods that aren’t allowed. Also, make sure you have stocked up on the various ingredients in your meal plan. 

The last thing you want to do when you are hungry for dinner is to have to run to the grocery store because you don’t have enough meat. Remember, you will be eating much more meat than your typical diet, so it can be helpful to buy meat in bulk. 

Try Different Cuts of Meat

Since you are only eating fruit and meat, you won’t be getting much variety in your diet in terms of flavor. You can experiment with different cuts of meat which will have differing textures and tastes to introduce more variety while on the Meat and Fruit Diet. 

Variety is key to keeping your diet interesting and nutritionally balanced. Don’t forget to try organ meats which can have a different flavor profile as well as other nutrients that aren’t found in traditional cuts of meat. 

You’ll also want to purchase fattier cuts of meat as well in order to get sufficient calories. If you need more ideas for which meats to choose, check out this Carnivore Diet Food List. 

Plan Ahead for Social Events

Social gatherings and events can be challenging when following the Meat and Fruit Diet since there are very limited food choices. 

Consider reviewing the restaurant’s menu ahead of time to see if they offer anything that will fit with your diet. It can also be a good idea to communicate the restrictions of your new diet to friends and family and bring your own fruit dish or meat dish to gatherings. 

Remember Why You Are Doing This Diet

This type of diet will be a big transition for your everyday life. It will be helpful to keep in mind your reasons for choosing the Meat and Fruit Diet. 

Are you trying this as an experiment for optimal health, a weight loss strategy, or as part of an elimination diet? You may even want to write these reasons down and keep them close by for the times when you want to return to your old eating habits. 

Commit to a Full Month

It takes time for your body to adjust to a new way of eating and you will have to be consistent in order to reap the full benefits of the diet. Commit to following the diet for at least a month to see how your body responds. 

You may be surprised at how quickly you start seeing results, but remember that every individual is different and your body may not respond in the same way as others. If you can make it through the first week or so, it will likely become easier to stick with the diet for the rest of the month. 

Read here if you want to see the incredible results of those who tried the carnivore diet for 30 days.

The Meat and Fruit Diet 7 Day Meal Plan

After you have made the preparations to start the diet, now is the time to start! To help get you started, we have created a 7 day meal plan to follow as you start the Meat and Fruit Diet. 

It’s important to note that these amounts are approximate and may need to be adjusted based on your individual calorie needs. Adjust the fruit intake to fit your individual needs and goals as well. Some people choose to include decaf black coffee which is up to your preference. 

Remember to drink plenty of water as needed. 

Monday

• Breakfast: 4-5 slices of bacon, 3 eggs, 1 pork sausage patty + blueberries and strawberries
• Lunch: 2 beef burger patties, slice of parmesan cheese, + apple
• Dinner: Slow cooked beef roast + 1 avocado

Tuesday

• Breakfast: 2-3 pork sausage patties, 3 eggs, + 2 bananas
• Lunch: 8 oz grilled ribeye steak topped with grass-fed butter + 2 mangoes
• Dinner: Four fresh racks of lamb + 1 avocado

Wednesday

• `Breakfast: Trout filet cooked in grass-fed butter + pineapple
• Lunch: 2 Bison burger patties, slice of cheddar cheese
• Dinner: 2-3 Pork chops + peaches 

Thursday

• Breakfast: 4-5 slices of bacon, 1-2 sausage patties + strawberries
• Lunch: Homemade meatball (only ground beef and eggs) + 2 bananas
• Dinner: Slow cooked beef kidney + pears, figs

Friday

• Breakfast: 3 eggs, 2 sausage patties, + mangoes
• Lunch: Grilled salmon topped with grass-fed butter + 2 bananas
• Dinner: 8oz ribeye steak + slice of parmesan cheese, strawberries

Saturday

• Breakfast: Ground beef burger topped with grass-fed butter + kiwi
• Lunch: 2 grilled chicken breasts + avocado
• Dinner: Venison roast + 2 bananas

Sunday

• Breakfast:  3 eggs, 4 slices of bacon, 1 slice of cheddar cheese
• Lunch: Venison roast + peaches
• Dinner:  Slow cooked beef liver + apple

Intermittent Fasting and the Meat and Fruit Diet

Intermittent fasting is a popular strategy for overall health and weight loss. It’s a time-based eating pattern with certain times for calorie intake (called eating windows) and certain times for calorie restriction ( called fasting windows). 

It’s a popular strategy due to its proven benefits such as weight loss, improved hormone function, better sleep, and reduced inflammation.  

Intermittent fasting also has a large following, including many celebrities that have found better health while following the practice. Intermittent fasting is also compatible with many popular diets including paleo, keto, and the Meat and Fruit Diet. Combining intermittent fasting with any one of these diets will enhance the benefits of both, leading to quicker and better results. 

Learn more about the different types of intermittent fasting and finding the best one for your lifestyle here. 

Conclusion

The Meat and Fruit Diet is a less restrictive version of the carnivore diet. While it still focuses on meat for most of your calorie intake, fruit is allowed while on this plan. 

How much fruit you eat is dependent on your health goals, as you will not achieve ketosis with high fruit intake. Some individuals add fruit in order to have the required energy for more strenuous exercise. Advocates of the Meat and Fruit Diet claim that they feel the best version of themselves while on this diet including increased energy levels, more mental clarity and rapid weight loss. 

More research needs to be done as to whether the carnivore diet and the Meat and Fruit Diet are a good idea for a long term diet plan. Additionally some of the claims related to the benefits of the Meat and Fruit Diet also need further research. 

Claims that this diet improves hormone levels (including testosterone levels), reduces the risk of heart disease, and improves autoimmune disease all need to be evaluated with clinical trials. As with any extreme or drastic changes in your diet, it’s best to consult a healthcare professional before starting. 

Now that you understand the benefits and challenges of the Meat and Fruit Diet, it’s time to try it out with the above 7-day meal plan and see the results for yourself!