Female Carnivore Diet [30-Day Meal Plan, Results, and Recipes] (2024)

Highlights

What Is The Carnivore Diet?

The Carnivore Diet is a meat-eater way of life. This zero-carb diet allows only animal products, including meat, poultry, seafood, eggs, and some dairy.

No vegetables can be consumed in this diet, as it tries to maximize protein and fat and minimize carbohydrates to let the body burn fat for energy, and so facilitate fat melt and weight loss.

In addition to weight loss, this approach can have different health benefits, like better digestion, improved mental clarity, and a healthier body.

Although the Carnivore diet is not gender-specific and everyone can try it, the female Carnivore diet can include some feminine considerations, including women’s needs.

Let’s see what these considerations are and how the Carnivore diet differs for females vs males.

Learn More: What Is The Carnivore Diet? Myth vs Fact

Carnivore Diet for Females vs Males

As mentioned above, both genders can use the Carnivore diet, but what is called the female Carnivore diet focuses on the feminine side of this approach and tries to find out how beneficial this diet can be to women.

Why women? Because the female body has a different status and needs from the male body. For example, female and male bodies differ in the amounts of calories and protein used, and there are hormonal differences; also, pregnancy changes a lot of things in the female body.

So, remember that you need to find a dietary habit made for you. Your gender can make a difference because your body needs different things. So, a male diet program cannot be the best for a female. The best version is a plan made especially for you, though.

Let’s elaborate on the main differences between the male and female bodies regarding the Carnivore diet.

• Caloric Intake: Generally, men tend to use more calories as they have higher caloric needs because they “generally” have larger body sizes and higher muscle mass. For the same reason, women may need fewer calories.
• Protein Intake: Muscle mass, activity levels, and age are among the most important factors affecting protein intake. Generally, women have less muscle mass, so that they may need lower protein intake than men.
• Nutrient Needs: Women generally need more iron intake, especially during menstruation.
• Hormonal Considerations: Hormonal differences provide different nutrient needs.
• Pregnancy: Women have unique nutrient needs during pregnancy and lactation. It’s necessary to consult a healthcare professional if you want to try Carnivore during pregnancy, as you may need enough folate, calcium, and omega-3 fatty acids. In some cases, the doctor may not allow pregnant women to go on such diets.
• Fertility Considerations: Some studies suggest a high-protein Carnivore diet may affect fertility in women. If women decide to conceive, they need to consult with a dietitian or gynaecologist to ensure the diet supports optimal fertility.
• Health Goals: Diet goals may differ between genders, as women may want to improve bone health, while men may seek muscle growth.

Now that we know the basics, let’s see if there are specific foods women need to eat and avoid on a Carnivore diet.

What Do Women Eat on the Carnivore Diet?

Female and male Carnivores generally need to eat the same things, i.e., consume only animal products and avoid plant-based foods.

However, the amount, portion, number of meals, and the amount of fat and protein intake may differ. To have a healthy female Carnivore diet, consider the following points.

Consume Enough Protein

Protein is necessary to maintain and repair muscles, especially for women doing regular physical activities or resistance training. It becomes vital if women do intense exercise or are pregnant or breastfeeding. Provide protein from different rich protein sources, including beef, poultry, fish, and eggs.

Iron-Rich Foods

As mentioned earlier, women need more iron reserves due to menstruation. So, consuming iron-rich foods like red meat, liver, and organ meats is important to prevent iron deficiency or anaemia.

Bone Health

For some hormonal reasons, and again because of menstruation, women need more calcium to avoid osteoporosis. The Carnivore diet is not generally so rich in calcium, so you may need to take supplements to support bone health. Consuming dairy (if tolerated) and seafood is also recommended.

Omega-3 Fatty Acids

Omega-3 fatty acids are beneficial for heart health and may help alleviate menstrual symptoms. Fatty fish like salmon or fish oil supplements are good sources of Omega-3 fatty acids.

Hormonal Balance

Consuming low carbohydrates and high amounts of fat in the Carnivore diet may help alleviate symptoms related to hormonal issues like irregular menstrual cycles or polycystic ovary syndrome (PCOS).

Carnivore Transformation Results

What Do Women NOT Eat on the Carnivore Diet?

The Carnivore diet needs both male and female dieters to avoid plant-based foods and processed products. Here is a list of the foods you need to avoid on a female Carnivore diet.

• Plant-Based Foods
• Dairy Products (Optional)
• Processed Foods: Foods like sugary snacks, refined grains, and artificial additives
• High-Carb Foods: Foods like grains, starchy vegetables, and sugary fruits
• Plant Oils and Seed Oils
• Soy Products: Such products are not only plant-based, which are banned in the Carnivore diet, but they may also negatively impact female hormones, especially in hormonal imbalances or thyroid issues.
• Alcohol cannot be generally consumed on the Carnivore diet, but if you’re fond of alcohol, you must read this article to learn some hacks: Alcohol on Carnivore diet: Best alcoholic drinks for Carnivore diet

So far, we have talked about protein, fat, carbohydrates, nutrients, and foods to eat and avoid. What about calories? How many calories can female Carnivores consume? Scroll to find out!

How Many Calories Should a Woman Consume on a Carnivore Diet?

Various factors, including age, weight, height, activity level, metabolic rate, and individual health goals, affect a woman’s caloric needs on the Carnivore diet, and the number varies among individuals.

To find the proper number of calories you need to take on a female Carnivore diet, you should consider these steps:

Basal Metabolic Rate (BMR)

BMR shows the number of calories the body needs to carry out basic physiological functions at rest. BMR can be calculated using online tools based on age, weight, height, and gender.

Physical Activity Level

If you’re more active, you need more calories. It’s the general rule. The level of activity includes sedentary, lightly active, moderately active, or very active.

Goals

The number of calories to consume on a Carnivore diet is also related to your goals. Whether you seek weight loss, muscle gain, or other goals, you need different calorie intake to suit your energy expenditure.

However, generally, female Carnivores can consume about 1,200 to 2,500 calories per day or more, based on the above factors. Also, remember to listen to your body and consult a professional to choose the best number according to your status and targets.

Another major question some individuals ask is if the Carnivore diet is really good for women, considering all the hormonal, physical, and mental differences they have with men. Keep scrolling to analyze this question from different angles!

Is the Carnivore Diet Good for Females?

To decide if the Carnivore diet is good for females, we need to go through various factors, some of which are general, but some others are individual.

Individual factors differ from person to person and need to be checked separately, but here we can take a look at general ones.

We’ll elaborate on the benefits in the following section; now, let’s check out the possible drawbacks of the Carnivore diet on women.

• Nutritional Deficiencies: Avoiding plant-based foods may cause nutritional deficiencies in vitamins and minerals in some individuals. However, many of the necessary nutrients can be found in animal products and supplements.
• Sustainability: The limited nature of the Carnivore diet may make it challenging to follow in the long term for some women, leading to potential dietary boredom or social challenges.
• Impact on Hormones: We still need more research to find the long-term effects of the Carnivore diet on women's hormonal health. Some women may experience hormonal changes, especially if the diet is not adequately balanced.
• Digestive Issues: The sudden shift to a high-protein, low-fibre diet can cause digestive discomfort like constipation or diarrhea in some individuals. However, you can easily overcome Carnivore diet constipation and Carnivore diet diarrhea.

If you can handle these issues and your body status and composition match the basics of this diet, you’ll probably have no problem going on a female Carnivore diet.

Let’s see what scientific studies say about the benefits of the Carnivore diet for women. Do they support individual reports? The following section will tell us.

Carnivore Diet Benefits for Women

The following points are reported by dieters as the general benefits of the Carnivore diet for women. But we also need to have a sneak peek at academic papers in this regard to find real benefits.

• Weight Loss
• Simplicity
• Improved Mental Clarity
• Satiety
• Individual Success and Health Improvements

Here are the scientific findings about the benefits of the Carnivore diet for women.

• A 2012 study by Cederroth, Zimmermann, and Nef found that a low-carb, high-fat diet like Carnivore that focuses on animal products can help regulate hormones by removing plant-based foods containing phytoestrogens and phytohormones that simulate reproductive hormones.
• A 2004 study by Leo et al. indicated that a Carnivore-like diet provides cholesterol, which makes necessary hormones like estrogen, progesterone, and testosterone.
• A 2018 study by Gershuni et al. suggested that Carnivore diets can decrease the negative effects of high blood glucose on hormones.
• A 2015 study by Cabrera found that Carnivore diets provide nutrients regulating reproductive hormones, such as zinc and vitamin D.
• A 2017 review by McGrice and Porter revealed that reducing carbohydrates decreases insulin levels, which can improve hormonal imbalance and resume ovulation.
• A 2021 study by Li et al. indicated that decreasing carbohydrates in a Carnivore diet helps lower insulin levels and balance sex hormones.
• A 2018 study by Madeo et al. found that some Carnivore diet foods, including bone broth and blue cheese, can have anti-ageing effects on Carnivore dieters, especially women.
• A 2004 study by Dashti et al. revealed that going on a diet high in fat and low in carbs can help decrease body weight.
• A 2017 study by Navarro-Pardo, Holland, and Cano found that healthy sex hormones regulate mood. The good news, as we read above, is that a Carnivore diet can help stabilise sex hormones.
• A 2015 study by Cabrera suggested that Carnivore-specific foods, such as oysters, steak, and lamb, contain high levels of zinc, which helps skin against damage and ageing.
• A 2021 study by Dunneram, Greenwood, and Cade found that consuming too much animal protein can delay menopause.

Now, let’s focus on some important questions regarding the effect of the female Carnivore diet on growth hormone and fertility and then provide tips for women starting Carnivore. We’ll finish the article with a 30-day meal plan and diet results for women.

Does the Carnivore Diet Increase Growth Hormone?

There is limited scientific research on the effects of the Carnivore diet on growth hormone (GH) levels, and few available studies have examined the effect of different diets, like the low-carb ones, on growth hormone levels.

Apart from the scientific studies, some individual reports suggest that the Carnivore diet may increase growth hormone levels as it can affect insulin levels.

Low-carb diets can decrease insulin secretion, and since insulin and GH have an inverse relationship, it is theoretically possible that low insulin levels may lead to increased growth hormone levels.

Does the Carnivore Diet Improve Fertility?

Not enough research has been conducted on the impact of direct impact of the Carnivore diet on fertility improvement.

Fertility is a complex and multifactorial issue influenced by various factors, including hormonal balance, nutrient intake, body weight, overall health, and genetic factors.

Reproductive health is seriously affected by adequate nutrition and balanced hormones. But the Carnivore diet may indirectly affect fertility by its positive effects on weight loss and insulin sensitivity.

If, as a woman, you’re considering the Carnivore diet and plan to conceive or struggle with fertility issues, it is wiser to talk to a healthcare professional for personalized advice.

Tips for Starting a Carnivore Diet for Women

Changing to a meat-eater’s way of life may not be easy for everyone. So, it’s necessary to start with enough knowledge to avoid health problems. Here are the most important general points you need to know before going on a female Carnivore diet.

• Educate Yourself: One of the earliest steps of going on a new diet is learning as much as we can about it to see its rules, how it works, what are its pros and cons, and if it works for us. You can check your Carnivore guide to learn all this and more.
• Consult with a Healthcare Professional: You need to have your body checked by a specialist to ensure that your body is ready for the Carnivore diet to meet your individual needs on the diet.
• Start Gradually: Do not make drastic changes altogether. Your body needs time to adapt to new situations, and transition takes time, especially if your previous eating habits were so different from meat eating and animal-based foods.
• Choose Quality Sources: Choose high-quality animal-based foods, including grass-fed or pasture-raised meats, wild-caught fish, and organic eggs.
• Protein Intake: Women, especially those physically active, need to consume enough protein to support their energy needs and muscle growth.
• Nutrient Intake: As a woman, you need to consume enough nutrients, including iron and calcium, from different kinds of meats, seafood, and dairy (if tolerated).
• Stay Hydrated: Drink plenty of water, as it has various benefits for overall health, digestive system, and brain health.
• Listen to Your Body: Monitor your body’s reactions to dietary changes to avoid challenges and make necessary adjustments.
• Consider Supplements: Going on a Carnivore diet means cutting back on various food groups, which may cause deficiencies in some individuals. You may need to take some supplements to meet your body’s needs after consulting a healthcare professional.
• Be Flexible: Everyone's body is unique, and what works for one person may not work for another. Be open to adjustments and modifications to make the most of your dietary experience.

A 30-Day Carnivore Diet Meal Plan for Females

Here is a 30-day Carnivore diet meal plan for females. You can learn how to make these foods using the Carnivore diet recipes provided for you with free recipes.

Week One

Day 1

• Breakfast: Scrambled eggs cooked in beef tallow with bacon
• Lunch: Grilled chicken thighs with a side of bone marrow
• Dinner: Ribeye steak with a side of bone broth

Day 2

• Breakfast: Pork sausages
• Lunch: Ground beef cooked in butter with a side of pan-fried kidney
• Dinner: Baked salmon with a side of beef liver (optional)

Day 3

• Breakfast: Bacon-wrapped chicken tenders
• Lunch: Lamb chops with a side of bone marrow (optional)
• Dinner: Grilled shrimp or other shellfish

Day 4

• Breakfast: Omelet with cheese and diced ham
• Lunch: Ground lamb cooked in beef tallow
• Dinner: Tuna or salmon salad

Week Two

Day 1

• Breakfast: Scrambled eggs cooked in bacon fat and bacon
• Lunch: Grilled chicken wings
• Dinner: Ribeye steak

Day 2

• Breakfast: Pork sausages with cheese and boiled eggs
• Lunch: Ground beef cooked in butter
• Dinner: Baked salmon

Day 3

• Breakfast: Bacon-wrapped chicken tenders
• Lunch: Lamb chops with beef sticks
• Dinner: Grilled shrimp or other shellfish

Day 4

• Breakfast: Omelet with cheese and diced ham
• Lunch: Ground lamb cooked in beef tallow
• Dinner: Tuna or salmon salad with beef liver pâté

Week Three

Day 1

• Breakfast: Scrambled eggs cooked in beef tallow with bacon
• Lunch: Grilled chicken wings and thighs with hard-boiled eggs
• Dinner: Ribeye steak with beef jerky

Day 2

• Breakfast: Seafood salad with cheese
• Lunch: Ground beef cooked in butter with pan-fried kidney
• Dinner: Baked salmon with beef liver

Day 3

• Breakfast: Bacon-wrapped chicken tenders
• Lunch: Lamb chops with bone marrow
• Dinner: Grilled shrimp or other shellfish

Day 4

• Breakfast: Omelet with cheese and diced ham
• Lunch: Ground lamb cooked in beef tallow with pork cracklings
• Dinner: Tuna or salmon salad with beef liver pâté

Week Four

Day 1

• Breakfast: Bacon, sliced turkey and ham sandwich
• Lunch: Burger with four kinds of meat, bacon, and eggs
• Dinner: Three-cheese omelette

Day 2

• Breakfast: Bacon tacos with egg
• Lunch: Chicken breast with ground beef cooked in butter
• Dinner: Smoked salmon egg scramble

Day 3

• Breakfast: Steak and sausage omelete with cheese
• Lunch: Lamb and bison stroganoff
• Dinner: Fried fish with pork rinds and eggs

Day 4

• Breakfast: Air-fryer double beef burger
• Lunch: Chicken stroganoff
• Dinner: Fish fillet with egg and cheese

Learn More: Free Ultimate Carnivore Diet Food List

A 30-Day Carnivore Diet Results for Females

Let’s watch this video to learn about the Carnivore diet results for females.

Summary

The female Carnivore diet is the feminine side of the Carnivore diet focusing on the special needs of the women on this diet. While the food choices and rules are almost the same for both men and women, there are some considerations about the specific needs of women.

Whether you’re a man or woman aiming to start a Carnivore diet, you need to set your health and fitness goals and learn the rules and basics to reach the best results.

FAQ

The following subsections will cover the most frequently asked questions about the female Carnivore diet and provide answers.

How Often Should a Woman Eat Meat?

Choosing the eating portion for women on the Carnivore diet depends on their specific needs and body composition. Three portions are equivalent to approximately 350–500g (about 12–18oz) cooked weight.

Is Beef Good for Females?

Yes, grass-fed meat includes vitamins B6 and B3, which boost women's libido and has many other health benefits.

Is Carnivore Good for Menopausal Women?

Carnivore diet foods are rich in protein and vitamin K2, which can reduce bone loss and muscle mass resulting from menopause.