Eat meat. Drink water.
That’s the plan. This page shows you how.
What to eat
- Meat. Beef first. Lamb, pork, fish, eggs and poultry are fine too.
- Fat. Fatty cuts, butter, tallow and the drippings from the pan.
- Salt. To taste.
- Water. When you’re thirsty.
No plants. No vegetables, fruit, grains, sugar, seed oils or sweeteners.
Beef is the best place to start. Most people find it more filling than chicken or fish.
How much
Eat when you’re hungry. Stop when you’re satisfied.
No counting needed. If you want numbers:
- Protein: about 100–150 g a day suits most people. That’s roughly 1–1½ lb of meat (the lean part). Some do best nearer 200 g.
- Don’t go too lean. Lean meat leaves you hungry, tired and thirsty.
- Fat: eat enough to feel satisfied.
- Losing fat? Aim for about 1 g of fat for every 1 g of protein. That’s what a ribeye, chuck roast or 80/20 ground beef gives you, if you eat the drippings.
- At your goal weight? Add more fat. Stefansson ate about 2 g of fat per 1 g of protein.
- Still hungry after a meal? Eat more fat.
Go deeper: Optimal Protein, Part 1 · Part 2 · Optimal Fat Intake
A simple day
| Meal | Food |
|---|---|
| Breakfast | 3–4 eggs fried in butter, or leftover beef |
| Lunch | 1 lb of 80/20 ground beef, drippings poured back on |
| Dinner | Ribeye. Eat the fat. |
| Drink | Water |
Two meals is fine. One is fine. Eat when you’re hungry.
A simple week
| Day | Main meals |
|---|---|
| Mon | Ground beef · ribeye |
| Tue | Eggs and butter · chuck roast |
| Wed | Ground beef · lamb chops |
| Thu | Leftover chuck roast · ribeye |
| Fri | Eggs and bacon · salmon with butter |
| Sat | Ground beef · short ribs |
| Sun | Pot roast for the day; cook extra for Monday |
Repeat it. Boring is good. Boring works.
The first 30 days
Expect an adjustment
Your body is switching fuel, and that takes 2–8 weeks. You may feel: – tired or weak – headachy – crampy – constipated, or loose
These pass. Rest, and skip hard workouts for now. Eat more fat. More on adaptation.
Salt
Cutting carbs makes your body shed water and salt. Salt your food to taste. In the first weeks, a little extra helps. If you feel dizzy or get headaches, add salt. More on salt.
Cramps
- More salt.
- More water.
- Meaty broth, which is rich in potassium.
- Magnesium helps some people.
More on cramps. If you have kidney disease, talk to your doctor before taking potassium.
Keep it pure
For 30 days: meat and water only. No coffee, alcohol or dairy yet. Get a clean baseline first, then test things one at a time. Beverages · Alcohol
Shopping list
Meat – 80/20 ground beef (buy in bulk) – Ribeye, New York strip – Chuck roast, short ribs – Lamb chops – Eggs – Bacon (check that it has no sugar) – Salmon or sardines (optional)
Fat – Butter – Beef tallow, or save your drippings
Other – Salt – Water
Optional – Beef bones for broth (why broth helps some people)
That’s it.
Next
- Start Here
- Interviews: people who have eaten this way for years
- The Ultimate Carnivore Resource Guide
Eat meat. Drink water.
Zero Carb Zen shares education and experience, not medical advice. If you have a medical condition or take medication, especially for diabetes or blood pressure, work with your clinician before changing your diet.