The Sample Quiet Carnivore Meal Plan (7 Days) represents the most restrictive and powerful elimination phase within the Quiet Diet Roadmap. It is designed for individuals who have not achieved adequate relief on Quiet Keto due to suspected multiple food intolerances, gut damage, or autoimmune conditions.
The philosophy is that eliminating all plants, along with common animal irritants, offers unique therapeutic advantages by quieting inflammation and preventing gut aggravation.
“Quiet Carnivore” Food Rules
This is a plant-free diet that strictly excludes all plant foods, herbs, spices, coffee, and tea.
The “Quiet” modification further requires the exclusion of common animal-food sensitivities:
- Dairy
- Eggs
- Processed Meats (e.g., bacon, aged beef, cured sausages, smoked fish) which are high in histamine.
The permitted menu consists only of: Fresh or freshly-frozen unprocessed meat, poultry, fish, shellfish, organ meats, bone broth, and salt/water/seltzer.
This is a ketogenic diet, so protein intake must be managed (starting at ~0.8g per pound of ideal body weight) and fat intake must be prioritized. It is intended as a short-term, therapeutic experiment (4 to 6 weeks).
Quiet Carnivore 7-Day Plan (Revised)
| Day | Breakfast | Lunch | Dinner | Notes |
| Day 1 | Beefy Lamb Burgers | Shrimp in Smashing Broth | Pan-Seared Chicken Thighs | |
| Day 2 | Simplest Meatballs | Tuna with Creamy Marrow Sauce | Pressure-Cooked Lamb Shoulder | Plan Ahead: Save leftover lamb for day 3 lunch. |
| Day 3 | Crispy Pan-Seared Chicken Thighs | (Lamb leftovers) | Simple Roast Chicken | Plan Ahead: Save chicken thighs for day 4 lunch. |
| Day 4 | Lamb and Liver Stir-Fry | Chicken Thighs (Leftovers) | Ribeye Steak with Bone Marrow | |
| Day 5 | Pan-Seared Beef Kidney | Flaked White Fish with Ghee | Roasted Pork Belly | |
| Day 6 | Pan-Seared Beef Liver | Shrimp and Bone Broth | Ground Beef Patties | |
| Day 7 | Bone Broth with Ghee | Fresh Tuna with Ghee | Pan-Seared Lamb Chops |
Quiet Carnivore Recipes (Revised)
Day 1 Recipes
1. Beefy Lamb Burgers
This uses the same method as “Simplest Meatballs” (Day 2), formed into patties.
- Ingredients (Makes 2 servings): 2 tbsp Ghee, 9 oz ground lamb (or beef), Salt, to taste.
- Directions: Shape the meat into 2-3 burger patties. Heat the Ghee in a frying pan over medium heat. Cook the patties for 3-5 minutes per side, or until cooked through. Season well with salt and serve.
2. Shrimp in Smashing Broth
- Ingredients (Makes 1 serving): 1 cup Bone Broth, 5 oz fresh or frozen shrimp (peeled), Salt, to taste.
- Directions: Bring the bone broth to a gentle simmer in a small saucepan. Add the shrimp and cook for 2-3 minutes, until pink and cooked through. Season with salt and serve immediately.
3. Pan-Seared Chicken Thighs
- Ingredients (Makes 2 servings): 1 tbsp Ghee, 4 skin-on, bone-in chicken thighs, Salt, to taste.
- Directions: Pat the chicken thighs dry with a paper towel. Season generously with salt. Heat the Ghee in a frying pan over medium-high heat. Place the chicken thighs skin-side down and cook for 10-15 minutes, until the skin is deep golden brown and crispy. Flip the chicken thighs, reduce heat to medium, and cook for another 10-15 minutes, or until cooked through. Serve, pouring any rendered fat from the pan over the chicken.
Day 2 Recipes
4. Simplest Meatballs (Carnivore variation)
This recipe is explicitly “Quiet Carnivore” compliant.
- Ingredients (Makes 2 servings): 2 tbsp Ghee, 9 oz ground beef, Salt, to taste.
- Directions: Shape the meat into 8 meatballs and fry them in the Ghee over medium heat. Cover, but turn them occasionally, for about 6 minutes until cooked through. Season well with salt and serve.
5. Tuna with Creamy Marrow Sauce
- Ingredients (Makes 1 serving): 1 fresh, unprocessed tuna steak (5-6 oz), 2 tbsp Bone Marrow (or Ghee), 1 tbsp Ghee (for searing), Salt, to taste.
- Directions: Gently melt the bone marrow (or 2 tbsp Ghee) in a small pan until just liquid. Heat 1 tbsp Ghee in a separate frying pan over high heat. Sear the tuna steak for 1-2 minutes per side (or longer, to your preference). Season the steak with salt, place on a plate, and pour the melted marrow (or Ghee) over the top.
6. Pressure-Cooked Lamb Shoulder
- Ingredients (Makes 4 servings): 4 tsp coarse sea salt, 2 cups organic Bone Broth, ½ cup Ghee (divided), 1 lb lamb shoulder (cut into 1-inch dice).
- Directions: Rub the sea salt into the meat. Heat your pressure cooker to the “sauté” function and melt 3–4 tablespoons of the Ghee. Brown the diced lamb for about 5 minutes. Pour in 1 cup of bone broth and deglaze the bottom of the pot. In a blender, process the remaining bone broth and remaining Ghee until smooth, then add to the pressure cooker. Seal and cook under pressure for 25 minutes.
Day 3 Recipes
7. Crispy Pan-Seared Chicken Thighs
- Directions: Repeat the recipe for “Pan-Seared Chicken Thighs” from Day 1.
8. (Lamb leftovers)
- Directions: Gently reheat the “Pressure-Cooked Lamb Shoulder” from Day 2.
9. Simple Roast Chicken
- Ingredients (Makes 4 servings): 1 whole chicken (4 lb), 2-3 tbsp melted Ghee, Salt, to taste.
- Directions: Preheat oven to 375°F (190°C). Pat the chicken completely dry. Place it in a roasting pan. Rub the entire chicken with the melted Ghee and season very generously with salt. Roast for 1 hour and 15-30 minutes, or until the juices run clear from the thickest part of the thigh. Let rest for 10-15 minutes before carving.
Day 4 Recipes
10. Lamb and Liver Stir-Fry
- Ingredients (Makes 1 serving): 2 tbsp Ghee, 4 oz ground lamb, 3 oz beef or chicken liver (sliced), Salt, to taste.
- Directions: Heat the Ghee in a frying pan over medium heat. Add the ground lamb and cook, breaking it apart, until browned (about 5 minutes). Add the sliced liver and cook for another 2-3 minutes per side, until just cooked through. Season well with salt and serve.
11. Chicken Thighs (Leftovers)
- Directions: Gently reheat the “Pan-Seared Chicken Thighs” or “Simple Roast Chicken” leftovers.
12. Ribeye Steak with Bone Marrow
- Ingredients (Makes 1 serving): 1 tbsp Ghee, 1 ribeye steak (8-10 oz), 2 tbsp bone marrow (optional, see Day 2), Salt, to taste.
- Directions: Heat the Ghee in a cast-iron skillet or heavy pan over high heat until smoking. Season the steak generously with salt. Sear the steak for 3-4 minutes per side for medium-rare. (Optional) While steak is resting, melt the bone marrow (or 1 tbsp Ghee) and pour it over the top.
Day 5 Recipes
13. Pan-Seared Beef Kidney
- Ingredients (Makes 1 serving): 2 tbsp Ghee, 4-5 oz beef kidney (sliced, cored, and membrane removed), Salt, to taste.
- Directions: (Optional but recommended) Soak the prepared kidneys in salted water for 30 minutes, then rinse and pat dry. Heat the Ghee in a frying pan over high heat. Sauté the sliced kidneys for 1-2 minutes per side. Do not overcook. Season well with salt and serve immediately.
14. Flaked White Fish with Ghee
- Ingredients (Makes 1 serving): 1 tbsp Ghee (for cooking), 6 oz fresh white fish fillet, 1 tbsp Ghee (for mixing), Salt, to taste.
- Directions: Heat 1 tbsp Ghee in a pan over medium heat. Cook the fish fillet for 3-4 minutes per side, until cooked through. Transfer the fish to a bowl and use a fork to flake it into pieces. Stir in the remaining 1 tbsp of (melted) Ghee and season well with salt.
15. Roasted Pork Belly
- Ingredients (Makes 4 servings): 1 slab fresh pork belly (about 4 lb), 1 tbsp coarse sea salt, 1 cup bone broth (optional).
- Directions: Preheat oven to 475°F (245°C). Score the pork skin in a diamond pattern. Rub generously with coarse sea salt. Place the pork on a wire rack over a roasting pan. Roast for 30–45 minutes until the crackling starts to form. Reduce the oven to 300°F (150°C). Add broth to the pan (if using) and roast for another 2–4 hours until the meat is very soft.
Day 6 Recipes
16. Pan-Seared Beef Liver
- Ingredients (Makes 1 serving): 2 tbsp Ghee, 5-6 oz beef liver (thinly sliced), Salt, to taste.
- Directions: Heat the Ghee in a frying pan over medium-high heat. Add the sliced liver in a single layer (cook in batches if needed). Cook for 2-3 minutes per side. Do not overcook. Season well with salt and serve.
17. Shrimp and Bone Broth
- Directions: Repeat the recipe for “Shrimp in Smashing Broth” from Day 1.
18. Ground Beef Patties
- Directions: Repeat the recipe for “Beefy Lamb Burgers” (Day 1) or “Simplest Meatballs” (Day 2), using ground beef.
Day 7 Recipes
19. Bone Broth with Ghee
- Ingredients (Makes 1 serving): 1-2 cups Bone Broth, 1-2 tbsp Ghee, Salt, to taste.
- Directions: Gently heat the bone broth in a saucepan. Pour into a mug and stir in the Ghee until melted. Season with salt to taste.
20. Fresh Tuna with Ghee
- Directions: Repeat the recipe for “Flaked White Fish with Ghee” from Day 5, but use fresh, unprocessed Tuna steak.
21. Pan-Seared Lamb Chops
- Ingredients (Makes 1 serving): 1 tbsp Ghee, 2-3 lamb chops, Salt, to taste.
- Directions: Heat the Ghee in a heavy pan over medium-high heat. Season the lamb chops generously with salt. Sear the chops for 3-4 minutes per side, or until a good crust forms and they are cooked to your liking. Serve immediately.