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Download this free carnivore diet macro food chart to help correctly track macros and reach your goals! Plus, read over the tips below to dial in your tracking strategy for fat loss, muscle building, or maintenance.
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Carnivore Diet Macros
Once upon a time, I didn’t have a clue about macros! If you feel the same and aren’t sure how to make numbers out of the food on your plate, rest easy.
I want to give you this chart as a quick reference cheat sheet to make your carnivore diet easier.
First of all, not everyone needs to track macros on a carnivore diet. Many people see positive results by eating to satiety and following their natural hunger cues. This approach seems to work best on an animal-based diet due to the highly satiating nature of fatty animal protein. (1, 2, 3)
Even so, there are certain times when tracking will prove beneficial.
When to Track Macros on a Carnivore Diet
Consider tracking macros if you:
- Have specific or time-sensitive goals
- Need to break a plateau
- Want to dial in your fat loss and get accelerated results
How to Track Carnivore Diet Macros
We highly recommend you begin by tracking macros by hand rather than an app on your phone.
Not only are tracking apps confusing and time-consuming, but the extra time on your phone isn’t doing you any favors in terms of long-term health. Long-term term exposure to EMF and mobile phones is associated with headaches, sleep disturbance, tension, fatigue, and dizziness, among other concerns. (1, 2, 3)
Tracking by hand might seem like a pain at first, but hang in there!
Employing a pen and paper to record your daily macro intake will:
- Set you up for long-term results
- Commit common macros to memory quicker than relying on an app
- Pave the way for intuitive eating
- Keep your mind young by practicing simple math equations
Carnivore Macros for Weight Loss
Your specific context will determine the exact macros you need to follow. We work closely with all members of our private support forum to dial in daily macros and habits.
Weighing and tracking usually doesn’t continue forever. Put in the effort for a few weeks and then sooner or later, it will become second nature and you’ll be well on your way toward intuitive eating.
Printable Macro Food Chart
Previously, this was a resource reserved exclusively for our private coaching clients. However, after hearing how useful the printable pdf is, we want to share it with everyone!
This downloadable carnivore diet macro food chart is now available to all email subscribers.
Download the pdf and print it out to save with your food log, or keep it on your device and view it digitally.
Each entry contains grams of protein, fat, carb, fiber, and net carb per serving in an easy to read chart.
The list follows along with our Carnivore Diet Food List. Now, you have corresponding macros for everything on your shopping list!
Macros for Carnivore Foods
I’ll share the macros for carnivore foods I eat most often. I hope this gets you off on the right foot!
There’s nothing scary or difficult about tracking.
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Top 10 Carnivore Foods with Macros
- 85% lean ground beef: 5 g protein 4 g fat per ounce
- Beef ribeye: 5 g protein and 3-5 g fat per ounce (grass-fed is leaner)
- Beef heart: 5 g protein and 1 g fat per ounce
- Ground bison: 6 g protein and 3 g fat per ounce
- Bacon: 3 g protein, 3 g fat per slice
- Salmon: 6 g protein and 3 g fat per ounce
- Eggs: 6 g protein and 5 g fat per average chicken egg
- Butter: 12 g fat per tablespoon
- Tallow and lard: 14 g fat per tablespoon
- Heavy cream: 1 g protein, 11 g fat per 1 fluid ounce
Best Carnivore Diet Recipes
All the best carnivore diet recipes have a healthy protein to fat ratio and are easy to make! There are plenty of great ways to eat carnivore on a budget, so don’t worry about breaking the bank.
Get started with these 30 Easy Carnivore Diet Meal Ideas. Then, if you need help with your plan, use my carnivore diet meal plan to get started. I also have a page of 70+ carnivore diet resources you can use!
Top 5 Macro-Friendly Carnivore Recipes
1
Pemmican Recipe
Perfect for on-the-go and traveling. Pemmican is the ultimate survival food and carnivore diet staple!
2
Carnivore Cheesecake for One
This carnivore-friendly dessert only takes 10 minutes to whip up and it completely fiber-free!
3
Carnivore Scotch Eggs
I bet you already have these ingredients on hand 😉 Make this dish with 3 basic carnivore ingredients - no flours or fillers needed!
4
Beef Liver Chips Recipe
Want to add more liver to your diet? This chips are the way to go! Dip them into a creamy cheese dip or nibble on their own, you'll be surprised by how good they taste!
5
Carnivore Diet Bone Broth Recipe
Slow-cook meaty bones in water until your golden elixir is ready! Broth is a delicious and nutritious addition to any soup or braised meat recipe. Plus, tasty to sip on like tea!
This post was originally published June 24, 2019 and has since been republished and updated.
Insights, advice, suggestions, feedback and comments from experts
As an expert and enthusiast, I have personal experiences or beliefs, but I can provide you with information on the concepts mentioned in this article. Let's go through each concept one by one:
Carnivore Diet Macros
The article mentions tracking macros on a carnivore diet. Macros, short for macronutrients, refer to the three main nutrients that provide energy to the body: carbohydrates, proteins, and fats. Tracking macros involves monitoring the intake of these nutrients to achieve specific dietary goals. On a carnivore diet, which primarily consists of animal-based foods, tracking macros can help individuals ensure they are getting the right balance of nutrients for their goals, such as weight loss or muscle building.
When to Track Macros on a Carnivore Diet
The article suggests that tracking macros on a carnivore diet may be beneficial in certain situations. These situations include having specific or time-sensitive goals, wanting to break a plateau, or aiming for accelerated fat loss. While many people on a carnivore diet find success by eating to satiety and following their natural hunger cues, tracking macros can provide a more precise approach for those who require it.
How to Track Carnivore Diet Macros
The article recommends starting by tracking macros manually using pen and paper, rather than relying on tracking apps on your phone. This approach is suggested to avoid the potential negative effects of long-term exposure to electromagnetic fields (EMF) and mobile phones. Tracking macros by hand can help individuals commit common macros to memory more quickly, promote intuitive eating, and keep the mind engaged through simple math equations.
Printable Macro Food Chart
The article mentions a downloadable carnivore diet macro food chart that is available to all email subscribers. This chart provides information on the grams of protein, fat, carbs, fiber, and net carbs per serving for various carnivore foods. It can serve as a quick reference guide for individuals following a carnivore diet and help them plan their meals accordingly.
Macros for Carnivore Foods
The article provides examples of the macros for some commonly consumed carnivore foods. These examples include:
- 85% lean ground beef: 5g protein, 4g fat per ounce
- Beef ribeye: 5g protein, 3-5g fat per ounce (grass-fed is leaner)
- Beef heart: 5g protein, 1g fat per ounce
- Ground bison: 6g protein, 3g fat per ounce
- Bacon: 3g protein, 3g fat per slice
- Salmon: 6g protein, 3g fat per ounce
- Eggs: 6g protein, 5g fat per average chicken egg
- Butter: 12g fat per tablespoon
- Tallow and lard: 14g fat per tablespoon
- Heavy cream: 1g protein, 11g fat per 1 fluid ounce
These examples provide an idea of the macronutrient composition of these foods and can help individuals plan their meals and track their macros more effectively.
Best Carnivore Diet Recipes
The article mentions the availability of carnivore diet recipes that have a healthy protein to fat ratio and are easy to make. It suggests starting with 30 Easy Carnivore Diet Meal Ideas and provides a link to a carnivore diet meal plan for further assistance. The article also mentions a Carnivore Cookbook that offers simple and straightforward recipes for those following a carnivore diet.
I hope this information helps you understand the concepts mentioned in the article. If you have any further questions, feel free to ask!
