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ABOUT THE DIET
WHAT IS A CARNIVORE DIET?
It is a diet based on nutrient dense, satiating animal foods. Animal
proteins and fats, the most nourishing and easily digestible
foods for human beings on the planet, are eaten at every meal. A
carnivore diet is the ultimate elimination diet, providing everything
the body needs while removing all potential irritants. Eat steaks
over cakes!
WHO IS A CARNIVORE DIET BEST FOR?
A well formulated carnivorous diet is one of the most amazing
interventions discovered for many autoimmune conditions.
Gut and digestive disorders, depression, anxiety, chronic
inflammation, type 2 diabetes, chronic pain, skin issues, arthritis,
PCOS, and many other ailments have been effectively managed
and even eliminated with an animal based diet.
Even after a long-term ketogenic diet, many people find that a
carnivorous approach brings profound benefits beyond ketosis.
A carnivore diet is also a powerful way to find dietary confidence,
reform habits, and reboot your relationship with food. Say goodbye
to needlessly stuffing your face and finally reign in disordered
eating!
WHAT ARE THE BENEFITS OF A CARNIVORE
DIET?
These are a few of the most common benefits:

• Improved digestion
• Reduced inflammation
• Improved cognition
• Rapid weight loss
• Improved hormonal balance
• Improved physical performance
• Better Skin health
• Reduced hunger an need for frequent meals and snacking
• Food becomes fuel, not entertainment
  © PRIMAL EDGE HEALTH LLC
  3
  Tristan and Jessica Haggard
  are the founders of Primal
  Edge Health, a global meeting
  ground for people looking to
  transform their lives using
  a ketogenic or carnivore
  diet. Their collection of
  self-published cookbooks
  continues to grow, now
  including the latest work, The
  Carnivore Cookbook. Creators
  of the Keto & Carnivore
  Collective, they teach others
  how to successfully thrive on
  animal based nutrition. Tristan
  and Jessica share free videos,
  podcasts, recipes, and more at
  www.PrimalEdgeHealth.com.
  CARNIVORE DIET FAQ
  WHAT DO I EAT ON CARNIVORE?
  Fatty meat!
  Meat is your friend. Fat is your friend. The fattier the meat, the better. Protein and fat from ruminant
  animals (like beef) should be the foundation of your carnivore diet. Pork, chicken, fish, shellfish,
  seafood, and game may also be included. Some people can handle eggs and/or dairy, though some
  may need to exclude it in order to achieve optimal results. For more ideas, download our Carnivore
  Diet Grocery List.
  DO I NEED SUPPLEMENTS?
  Fatty animal foods give the body everything it needs without any of the potentially irritating plant
  foods that block vitamin and mineral absorption, impede digestion, and prohibit the assimilation of
  nutrients. If you do not have a gallbladder or have low bile production, ox-bile salts may prove useful.
  If you have low stomach acid and don’t digest the foods well in the beginning, betaine HCL may
  assist. Otherwise, daily supplementation is not necessary on a properly crafted carnivore diet. Keep it
  simple.
  WILL I DIE OF SCURVY?
  No! A carnivore diet consisting of fresh, unrefined animal foods and sufficient meat gives the body
  all the vitamins and minerals it requires. Vilhjalmur Stefansson’s book The Fat of the Land is a great
  resource on the history of carnivorous diets and the scurvy myth.
  ISN’T IT BORING AND RESTRICTIVE?
  Due to the highly satiating nature of animal proteins and fats, this way of eating never gets old. In
  fact, many long term carnivores find that when they do include more plant foods they just aren’t as
  enjoyable or satisfying as they once were. Nothing compares to animal foods!
  Of course there is an adaptation period and it can take a few weeks to get used to the diet, but most
  people find that their food addictions, cravings, and carb obsessions completely dissolve under the
  power of the fatty meat. The Carnivore Cookbook is sure to inspire creativity in your diet with more
  than 100 recipes carved down to the most essential ingredients: animal protein and fats.
  © PRIMAL EDGE HEALTH LLC
  4
  WHAT IF I CAN’T AFFORD GRASS-FED BEEF?
  No problem. Most beef comes from cattle fed on grass for a significant portion of their life, they are
  fattened up on grain just before slaughter. Eating beef that ate some corn, wheat, and even soy is
  NOT the same as if we ate those grains directly. Grass-fed beef is superior, but economic reality must
  be considered. Go for the best quality you can source and afford; plenty of people have gotten their
  health back on non grass-fed/finished meats. Save some money by sourcing direct as possible from
  the producers themselves and buying in bulk.
  DO I HAVE TO EAT ORGAN MEATS?
  We are proponents of eating nose-to-tail. Organs happen to be the most nutrient dense parts of the
  animal, very affordable, and fun to use. We enjoy them in a variety of recipes, but are they absolutely
  NECESSARY for everyone? No. Most people will eventually include and enjoy them, but take it one
  step at a time. Begin with a daily dose of dessicated beef organ capsules if you want some of the
  benefits of nose-to-tail eating, then dive in to the preparation of organ meats once you are ready.
  HOW LONG SHOULD I FOLLOW A CARNIVORE DIET?
  The short answer is – as long as you want! There are people who’ve done this diet for over 20 years
  with nothing but benefits. Many people reintroduce certain plant foods and enjoy them, but if you
  prefer, you may eat a carnivorous diet for the rest of your life. There are various degrees of carnivory
  that you can employ to find the right level for you, see Carnivore Nuances for more.
  HOW DO I REINTRODUCE PLANT FOODS?
  After you’ve experienced the benefits of carnivory for some time and feel ready to include plant
  foods again, add one new food to your diet at a time. Start slowly to gauge your reaction to each
  individual ingredient. Keep a food journal or log to record what you eat, how it is prepared and how
  you feel after to track the ways your body responds to different stimuli. Choose plant foods low in
  anti-nutrients (avoid oxalates, lectins, and phytates). Our list of low oxalate foods may help with this.
  After a successful trial on a carnivore diet, many people find their digestion can now handle foods it
  previously could not. If foods give you a severe reaction it may be best to exclude them. Experiment
  and find what works for YOU.
  © PRIMAL EDGE HEALTH LLC
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  © PRIMAL EDGE HEALTH LLC
  6
  A carnivore diet is a diet composed of animal
  foods. What animal foods you eat are up to you.
  There is some nuance when it comes to crafting
  your perfect diet. The idea is not to whittle your
  diet down to the fewest foods possible, but
  rather to eat ONLY the foods that you digest and
  assimilate well. A very elemental diet is useful
  to discern just exactly how specific ingredients
  affect us.
  JUST MEAT
  The bare essentials are red meat, salt, and water.
  Salt is an important source of electrolytes, use it
  liberally. If you think you could use more on your
  meal, do it! We recommend mineral rich salts
  over table and refined salts. Use salt to taste.
  MEAL IDEAS
• Any and all forms of red meat (fatty ground
  beef, burgers, steaks of all kinds, slow
  cooked meat)
• Baked, broiled, steamed, grilled fish and
  seafood.
• Slow cooked, seared, roasted, braised, or
  sautéed pork and poultry.
• Organ meats and bones are valuable
  resources provided to us by all animals.
  Make Bone Broth, Liver Pate, Ground Beef
  Heart Burgers, and more!
• Bone marrow, rendered animal fats (tallow,
  lard, chicken/duck fats), trimmings, back fat,
  and suet are central fat sources.
  MEAT & EGGS
  For variety, include chicken, duck, turkey, or
  goose eggs with your meats.
  CARNIVORE NUANCES
  MEAL IDEAS
• Enjoy raw yolks or scrambled, fried,
  poached, hard and soft boiled, or baked
  eggs.
  MEAT, EGGS, & DAIRY
  To dairy or not to dairy? It really comes down to
  personal preference and individual goals.
  We recommend high quality, raw, unpasteurized
  dairy foods. No “American” cheese singles or
  cheese-whiz!
  If you want to gain healthy weight, and don’t
  experience digestive issues from them,
  leveraging dairy foods can be useful. They are
  concentrated sources of whole food nutrition and
  also highly palatable. Dairy is easy to eat a lot of.
  These are the same reasons you may not want to
  use dairy foods in your diet. If you can’t regulate
  portion size or think they trigger overeating or
  binge cycles, it is best to eliminate them for now.
  Dairy may cause fat loss stalls. Some of us may
  notice we have a certain threshold, meaning
  a little bit of dairy every now and again is fine
  but too much, too often and we suffer. Usually,
  butter is fine, even when cheese and cream are
  not tolerated.
  MEAL IDEAS
• Top your meat and/or eggs with cream
  cheese, sour cream, cream, or cheese.
• Raw milk is excellent for recovering
  vegans/vegetarians and those desiring to
  gain healthy weight. Start with ½ cup and
  increase slowly over time.
• Colostrum is also a very special and unique
  food worth trying. Begin with small doses,
  increase over time.
  © PRIMAL EDGE HEALTH LLC
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  MEAT, EGGS, DAIRY, & SEASONINGS
  Herbs and spices can add flavors and texture to
  a meal. Specific ingredients like black pepper, hot
  pepper, ginger, and turmeric (among others) may
  cause reactions, be aware of what you eat and
  how you feel (gauge results for up to 3 days later
  after each new ingredient).
  “Seasonings” broadly refers to culinary herbs
  like basil, oregano, rosemary, thyme. Blends
  of Mexican, Italian, Thai, etc. spices are also
  included. In some instances, a person may use
  raw apple cider vinegar, avocado or olive oil
  mayonnaise, mustard, hot sauce, sugar-free
  ketchup, BBQ sauce, steak sauce or other lowfiber
  condiment. This can be tricky territory,
  since many of these products are usually mass
  produced, they have a long list of ingredients,
  potentially with vegetable oils, sugars, stabilizers,
  and preservatives which are better avoided. Read
  the labels and proceed with caution.
  KETO CARNIVORE
  Some people find they do well with animal
  protein and fats as the main portion of the diet
  and small amounts of plant foods on the side.
  After a few months on a strict carnivore diet, you
  may want to add low-oxalate, easily digested
  foods like avocado, lettuce, or mushrooms. If you
  tolerate and enjoy them, there’s no problem!
  Choose foods wisely. Learn about oxalate,
  lectins, phytic acid, and other plant toxins that
  are in many so called “healthy” plant foods. Also,
  educate yourself about nightshades.
  Examples of keto carnivore meals are serving
  gilled onions on your burger, Low-Carb Egg Drop
  Soup, or Cauliflower Rice with baked fish and
  guacamole. View the entire collection of our Keto
  Carnivore recipes here. Animal proteins and fats
  are always central, herbs and select plant foods
  may be used on the side.
  There may be some overlap between these
  categories. You may find that you do well with
  meat, eggs, and select seasonings; meat and
  dairy but not eggs; or just beef, fish and seafood,
  with no dairy, not ever butter. Find what works
  for you.
  CARNIVORE DIET TIP Experiment
  with all the ingredients you have access to
  with a focus on fatty cuts of red meat from
  ruminant animals (beef, bison, lamb, mutton,
  goat, etc) and their fat as the foundation of
  your diet.
  Some people like pork, seafood, and eggs, some
  don’t. Some do fine with hot peppers, garlic, and
  ginger, some don’t. Some people thrive on the
  simplicity of consistent meals day in and day out,
  others prefer more variety. There are variables
  here that need to be tested in your specific
  situation. The function of an elimination diet is to
  learn which foods are best for you. Pay attention
  to how you feel and take notes. Find what foods
  your body feels good with and keep those on
  repeat!
  DRINKS
  Water, mineral water, and broth are the top
  drinks of choice for a carnivore diet.
  Some continue to drink coffee and tea (black,
  green, and herbal). Others decide to eliminate
  these, usually out of curiosity to learn more
  about the specific affects these plant based
  drinks have. Be aware that black and green teas
  contain moderate levels of oxalate and are best
  avoided if you have oxalate sensitivities. If you
  have auto-immune conditions, it will be beneficial
  to stick to water and broth.
  © PRIMAL EDGE HEALTH LLC
  8
  21 DAY
  CARNIVORE
  DIET
  MEAL PLAN
  © PRIMAL EDGE HEALTH LLC
  9
  WHAT TO EXPECT
  Depending on where you’re coming from, there
  may or may not be a period of adaptation. Some
  people feel great right away while others may
  have a few days, and up to a few weeks, of funk
  before their body adjusts. Stick with it and have
  patience; the benefits are worth it.
  SLOWLY WEANING VS. COLD
  TURKEY
  There are two ways you can go about
  transitioning to an all animal food diet. Either
  slowing decrease the amount of plants and fiber
  you have in your diet over time or jump right in
  and say “no more plants for at least 21 days!”.
  Do what is most comfortable for you, there’s no
  reason not to start right away.
  SUGAR CRAVINGS
  Old habits die hard. Push through cravings and
  know that they will pass. Eat fatty cuts of meat,
  use salt liberally, and drink water. Learn how to
  distinguish real hunger from boredom “hunger”.
  You’ll sit down and eat a meal of boiled eggs
  when you’re really hungry.
  If cravings hit, drink water and take a short walk
  or break outside in the fresh air and sunshine.
  The key is to find something else to focus on
  other than the urge to nibble. If true hunger
  persists, eat a little extra protein with your next
  meal. If you’re on a 2 a day meal split, have an
  extra small or full sized carnivore meal on the day
  your appetite is strong. Women may feel more
  cravings around their monthly cycle.
  With time and consistency in the diet, cravings
  will go away for good. One day you will be able to
  sit down next to a cake and not even think twice
  about it. Eat the steaks and you won’t crave the
  cakes.
  GOT THE FLU?
  The most common mistakes on carnivore are
  eating too lean of meat and having an imbalance
  of electrolytes. If you experience muscle cramps,
  headaches, heart palpitations, or dizziness be
  sure to take stock of your electrolytes! Having
  some heavily salted bone broth or taking 400 mg
  of magnesium glycinate up to 2 or 3 times a day
  can help. If symptoms persist, you may be having
  something akin to Keto Flu which you can learn
  more about here.
  COMING FROM A KETO DIET?
  The transition to carnivore will probably be pretty
  easy for you. In the ketotic state your body is
  already fat adapted, it is primed for a low-carb,
  zero-fiber approach.
  REFORM THE HABIT
  It takes about 21 days to reform bad habits.
  For this reason, the next three weeks focus
  exclusively on animal based foods to help you
  rearrange your habits and craft your carnivore
  diet to get the body composition, mental clarity,
  and high energy benefits you are looking for.
  There is enough variety to keep you interested,
  satiated, and on your way to reaching long-term
  goals.
  © PRIMAL EDGE HEALTH LLC
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  The meal plan will guide you through 21 days on
  a carnivore diet.
  You will be nourished with a variety of animal
  proteins and fats. Each meal includes serving
  size, prep and cook time, ingredients, directions,
  complete macro profile and notes when
  applicable. Weekly spreads are mapped out for
  you in 7 day increments with 3 and 2 meals a
  day. Weekly grocery lists, substitution tips, and
  shopping resources are also included.
  Week one plans for 3 meals a day plan, week
  two and three transition to 2 meals a day. In
  general, both men and women find this approach
  preferable due to the highly satiating nature of
  animal foods.
  MAKING A MEAL PLAN WORK

1. Swap lunch for dinner, breakfast for
   lunch, etc. within the same day. You can
   also swap whole days if you like.
2. You shouldn’t need any snacks between
   the meals. If you’re feeling snacky, do your
   best to push through, drink some water,
   and move around a bit. If hunger persists,
   consider reevaluating macros and portion
   sizes to better suit your needs.
3. This diet plan may not be suitable for
   everyone. You may have to make small
   adjustments. This plan is set to 90-120
   grams of fat and protein per day. These are
   fat loss macros for a moderately sedentary
   lifestyle. If you have high energy demand or
   want to gain or maintain weight, you may
   need to adjust protein or fat or both.
4. Not everyone needs to track macros,
   many do well by eating to satiety and
   following their natural hunger cues.
5. If you don’t feel hungry, you may not
   need to eat. If fat loss is your goal, skipping
   a meal may be fine.
   Everyone is a little different. Stress, lifestyle, and
   circadian rhythm impact hunger levels as much
   as build and daily energy expenditure do. You
   will need to pay attention to your hunger cues
   and adjust up or down to best suit your goals and
   nutritional needs.
   All our recipes are written to be adaptable and
   easily scaled for larger or smaller portion sizes.
   If you prefer a dairy-free diet, you may still use
   all the recipes. Almost all dairy ingredients are
   optional and can be omitted easily or replaced
   with others fats.
   Recipes are usually 1 or 2 servings, some make
   up to 6 servings. In this case you have the option
   to eat a freshly made meal the first day, leftovers
   the second day, and freeze the remaining
   portions for the following week OR stretch the
   meal until it is gone and skip the suggested
   recipes given in the meal plan for those days you
   make the substitution.
   Of course, if you cook for a family, there are other
   mouths to feed and they can enjoy the meal with
   you. In this case, you may want to double or triple
   your carnivore meals and serve family favorite
   sides like rice, bread, and vegetables separately.
   Meat for all, vegetables for some.
   BOTTOM LINE This meal plan is a
   guide on carnivore meal prep and formulation.
   It is a template, designed to give you an idea
   on how to start your diet. You must take
   an active role in tweaking and adjusting as
   needed to suit your goals, preference, and
   budget long-term.
   You have all the information you need, now it’s
   time to start!
   HOW TO USE THE 21 DAY MEAL PLAN
   © PRIMAL EDGE HEALTH LLC
   11
   DIVE INTO IT!
   Week one includes a broad spectrum of meats,
   fish, seafood, eggs, butter, and cheeses. With
   three meals a day, this week follows a standard
   breakfast/lunch/dinner spread.
   Full-fat (raw if possible) dairy foods are used in
   a variety of ways. For maximum adaptability, all
   recipes may also be made dairy-free by simply
   omitting the butter, cheese, and sour cream.
   Ingredients in ( ) are optional to the main recipe.
   If you are tracking macros, adjust the macros
   accordingly. We recommend using dairy-free
   sources of fat like suet, trimmings, tallow, lard, or
   duck fat to replace the dairy fats you remove.
   Some ingredients will over lap between week one
   and two. For example roe, tallow, and salt only
   need to be purchased once and will last many
   weeks at a time. You may already have these on
   hand. To make your planning as clear as possible,
   each week’s shopping list contains the exact
   ingredients you need. Make sure you have what
   you need on hand when the time comes to make
   the recipes.
   WEEK ONE
   MEAT, EGGS,
   AND DAIRY
   DO MACROS MATTER?
   Many people do well eating 1.5-2 pounds of
   meat a day. This is a very basic starting place for
   someone who wants to keep the diet ultra simple
   and doesn’t like tracking macros.
   If you are getting positive results eating to satiety,
   continue with it. If progress stalls, you gain
   weight when you want to loose it, or lose weight
   when you want to gain or maintain it, review your
   caloric intake and track macros for a few days,
   then reset portion sizes to better suit your goals.
   Each weekly meal plan contains one version with
   macros and one without. Use whichever one
   serves you the best.
   © PRIMAL EDGE HEALTH LLC
   12
   DAY Breakfast Lunch Dinner
   1 Bacon & Eggs Flat Iron Steak (Cheese) Burgers
   2
   Baked Salmon
   with Roe
   Slow-Cooked Beef
   in broth
   (Cheese Stuffed)
   Beef Heart Meatballs
   Pan-Fried Suet
   3 Ribeye
   LEFTOVER
   (Cheese Stuffed)
   Beef Heart Meatballs
   Pan-Fried Suet
   LEFTOVER
   Slow-Cooked Beef
   in broth
   4
   Mackerel
   with Roe
   (and Sour Cream)
   Tri-Tip Steak (Cheese) Burgers
   5 Eggs & Beef Sausage Ribeye
   Shrimp
   (with Parmesan Cheese)
   6 Cheesy Omelet Roast Chicken Ribeye
   7 (Cheese) Burgers
   LEFTOVER
   Roast Chicken
   NY Strip Steak
   Meat, Eggs, and Dairy 3 MEALS A DAY
   DAY Breakfast Lunch Dinner
   1
   1213 calories
   93 g f / 94 g p
   Bacon & Eggs
   372 calories
   28 g f / 30 g p
   Flat Iron Steak
   430 calories
   30 g f / 40 g p
   (Cheese) Burgers
   411 calories
   35 g f / 24 g p
   2
   1268 calories
   102 g f / 90 g p
   Baked Salmon
   396 calories
   28 g f / 36 g p
   Slow-Cooked Beef
   400 calories
   34 g f / 26 g p
   (Cheese Stuffed)
   Beef Heart Meatballs
   Pan-Fried Suet
   472 calories
   40 g f / 28 g p
   3
   1392 calories
   114 g f / 94 g p
   Ribeye
   520 calories
   40 g f / 40 g p
   LEFTOVER
   Beef Heart Meatballs
   Pan-Fried Suet
   472 calories
   40 g f / 28 g p
   LEFTOVER
   Slow-Cooked Beef
   400 calories
   34 g f / 26 g p
   4
   1305 calories
   101 g f / 97 g p
   Mackerel
   450 calories
   30 g f / 43 g p
   Tri-Tip Steak
   444 calories
   36 g f / 30 g p
   (Cheese) Burgers
   411 calories
   35 g f / 24 g p
   5
   1274 calories
   103 g f / 105 g p
   Eggs & Beef Sausage
   356 calories
   33 g f / 33 g p
   Ribeye
   520 calories
   40 g f / 40 g p
   Shrimp
   398 calories
   30 g f / 32 g p
   6
   1480 calories
   112 g f / 119 g p
   Cheesy Omelet
   502 calories
   38 g f / 41 g p
   Roast Chicken
   458 calories
   34 g f / 38 g p
   Ribeye
   520 calories
   40 g f / 40 g p
   7
   1355 calories
   103 g f / 102 g p
   (Cheese) Burgers
   411 calories
   35 g f / 24 g p
   LEFTOVER
   Roast Chicken
   458 calories
   34 g f / 38 g p
   NY Strip Steak
   466 calories
   34 g f / 40 g p
   © PRIMAL EDGE HEALTH LLC
   13
   3 MEALS A DAY
   WITH MACROS Meat, Eggs, and Dairy
   Please take note that the amount of meat referenced in the
   shopping list and recipes refer to boneless weight. You may
   purchase bone in or boneless. Consider the weight of the bone
   and estimate as best you can, when needed.
   MEAL IDEAS Decide if you prefer to buy tallow or render
   your own from suet. One batch of tallow will last for a few
   weeks and you get cracklings as a delicious by product. If you
   opt for store-bought tallow, you do not need to buy suet.
   NEED HELP SOURCING?
   Connect with local suppliers as much as possible, use these
   resources to source quality food in your area. There are many
   good choices online as well:

• ButcherBox: beef, pork, chicken and FREE bacon
• US Wellness: organ meats, beef, butter, bones, cheese, eggs,
  sausage, suet, and tallow
• VitalChoice: mackerel, salmon, shrimp, and roe
• Mountain Rose Herbs: quality mineral salts
  RECIPE SUBSTITUTIONS
  Using these alternatives won’t significantly change the nutrition
  facts. However, keep in mind that the macros and shopping lists
  are created without using any substitutions.
• Exchange fatty meats with one another: pork, lamb, mutton,
  beef can replace the other. Various types of fatty fish (salmon,
  sardines, mackerel, etc) may also by exchanged for one the
  other.
• If you don’t eat bacon, use beef bacon, beef sausage instead.
• You may use grass-fed beef heart capsules by Ancestral
  Supplements instead of the fresh organ. Replace ground heart
  with ground beef.
• In place of oven roasting your own chicken, a store-bought
  rotisserie chicken will do.
• Mozzarella may be replaced with Brie, Gruyère, or other cheese
  that melts well.
• Any fish roe or caviar is suitable (salmon, sturgeon, hake,
  herring, flounder, etc).
• Use lard, duck fat, and butter in place of tallow.
  © PRIMAL EDGE HEALTH LLC
  14
  WEEK ONE: MEAT, EGGS, AND DAIRY
  SHOPPING LIST
  ☐ Bacon, sugar-free; 6 ounces
  ☐ Beef, ground; 1 pound
  ☐ Beef heart, ground; 4 ounces
  ☐ Bones, meaty; 4 pounds
  ☐ Butter; 12 tbsps
  ☐ Cheese, mozzarella; 12
  ounces
  ☐ Cheese, Parmesan; 4 tbsps
  ☐ Chicken, whole; ~ 5 pounds
  ☐ Eggs; 8
  ☐ Flat iron steak; 8 ounces
  ☐ Mackerel, fresh or canned; 8
  ounces
  ☐ New York strip steak; 8
  ounces
  ☐ Ribeye; 3 steaks, 8 ounces
  each, boneless weight
  ☐ Roe; 2+ tbsps (optional)
  ☐ Salmon; 6 ounces
  ☐ Sausage, beef; 3 ounces
  (sugar-free, herb-free)
  ☐ Shrimp, 6 ounces
  ☐ Sour cream, 6 ounces
  ☐ Suet; 4 pounds to render,
  save 2 ounces to eat
  ☐ Tallow (optional if not making
  your own)
  ☐ Tri-tip steak, 6 ounces
  ☐ Salt
  © PRIMAL EDGE HEALTH LLC
  15
  DAY 1
  TALLOW + CRACKLINGS
  SERVING VARIES / PREP 15 minutes /
  COOK 4-6 hours
  If you do not buy tallow you must make it yourself.
  “Cracklings” are leftover pieces of suet. Think of them like
  “carnivore popcorn” and add to any meal. The rendered fat
  will last you for many weeks.
  4 pounds suet

1. Cut suet into small pieces and transfer to an
   empty stock or crock pot.
2. Set over very low heat. Cover with a lid, leaving
   a small crack open to allow the heat to escape.
3. Cook for 4-6 hours, stirring occasionally. Adjust
   as needed, make sure not to burn. Tallow is
   done once the “Cracklings” rise to the top and
   oil bubbles.
4. Cool slightly before straining through a fine
   mesh strainer, lined with cheesecloth. Save
   cracklings to salt and eat later.
5. Store in a glass jar at room temperature for a
   few months or in the fridge for longer.
   BACON AND EGGS
   SERVES 1 / PREP 5 minutes / COOK 10 minutes
   6 ounces bacon (sugar-free)
   2 eggs
   Salt
6. Cook the bacon over medium high heat.
7. Remove from heat and set aside.
   WEEK ONE RECIPES
8. Fry or scramble eggs in the bacon fat.
9. Salt to taste and serve warm.
   FLAT IRON STEAK
   SERVES 1 / PREP 10 minutes / COOK < 5 minutes
   Tallow
   1 flat iron steak, 8 ounces
   ½ tablespoon salt
10. Rub steaks all over with salt.
11. Heat a heavy bottomed skillet or cast-iron pan
    over high heat. Add fat.
12. Once hot, sear steak for 1-2 minutes per side,
    or until brown crust forms.
13. Remove from heat and rest for at least 5
    minutes. Slice thinly against the grain.
14. Season with salt, if needed, and serve warm.
    (Cheese) BURGERS
    SERVES 1 / PREP 5 minutes / COOK 10 minutes
    ½ tablespoon tallow
    4 ounces ground beef (or bison)
    2 ounces mozzarella cheese, optional
    Salt
15. Warm the fat in a skillet over high heat.
16. Form burger patties in your hands; 2-ounce
    patties are a good size for easy macro tracking.
17. Once smoking hot, arrange the burgers in the
    MACROS / 372 CAL / FAT: 28 G, PROTEIN: 30 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS PER 1 TABLESPOON / 126 CAL / FAT: 14
    G, PROTEIN: 0 G CARBOHYDRATE: 0 G, FIBER: 0 G,
    NET CARBS: 0 G
    MACROS / 430 CAL / FAT: 30 G, PROTEIN: 40 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    16
18. Cover the bones completely with water in a
    stock or crock pot.
19. Cook for at least 18 and up to 48 hours at a
    low temperature. Simmer; do not boil. Add
    water as necessary to keep the contents
    submerged.
20. Once done cooking, strain any scum that rises
    to the top of the broth.
21. Cool and strain all contents through a fine
    mesh strainer. Separate the meat, marrow,
    and collagen from the bones. Discard bones.
22. Serve 8 ounces of meat in warm broth with
    butter, salt to taste. Save another 8 ounces of
    meat for the next day; store leftovers in the
    freezer for next week(s).
23. Broth will keep in the refrigerator for 3-5 days;
    freeze for longer. Sip on hot broth any time of
    the day.
    NOTE: BROTH IS NOT A COMPLETE PROTEIN; DO NOT
    COUNT TOWARD DAILY PROTEIN MACROS.
    (Cheese Stuffed) BEEF HEART MEATBALLS
    SERVES 2 / PREP 15 minutes / COOK 20 minutes
    4 ounces ground beef
    4 ounces ground beef heart
    1 tablespoon salt
    4 ounces mozzarella cheese, optional
    Pan-Fried Suet, page 17 (or 2 tbsps added fat)
24. Preheat the oven to 350°F (175°C).
25. Mix the salt and meat together in a bowl. If
    using cheese, cube into 8 sections.
26. Form the meat into 2-ounce balls in the
    palm of your hand. Make a well in the center
    of each ball with your thumb, press in a cheese
    cube. Cover the hole with meat.
27. Arrange in a glass baking dish (like a 9×13-inch
    pyrex) and bake for 20 minutes.
28. Cool slightly and serve warm with suet.
    skillet and cook for 2-4 minutes.
29. Flip to the second side, add a slice of cheese
    on each burger, and cover with a lid. Cook for
    another minute or two, until the desired
    doneness is achieved and cheese is melted.
30. Season liberally with salt and serve warm, also
    delicious cold.
    DAY 2
    BAKED SALMON with Roe
    SERVES 1 / PREP 10 minutes / COOK 25 minutes
    If roe is cost prohibitive, forgo it for now.
    6 ounces salmon (fillet or steak)
    1 tablespoon butter
    1 tablespoon roe
    Salt
31. Preheat the oven to 400°F (204°C).
32. Rub the fish with butter, arrange skin side
    down in a baking dish.
33. Bake salmon for 25 minutes. Salmon is done
    when it flakes easily with a fork. Baking time
    may need to be increased for thicker pieces of
    fish.
34. Season with salt as desired. Serve warm with
    roe.
    SLOW-COOKED BEEF in Broth
    SERVES 6 / PREP 5 minutes / COOK 24 hours
    4 pounds meaty bones (beef, bison, lamb, etc.)
    1 tablespoon butter, per serving
    MACROS (with cheese) / 411 CAL / FAT: 35 G,
    PROTEIN: 24 G CARBOHYDRATE: 2 G, FIBER: 0 G,
    NET CARBS: 2 G
    MACROS / 396 CAL / FAT: 28 G, PROTEIN: 36 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 400 CAL / FAT: 34 G, PROTEIN: 26 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    17
    Save leftovers in the fridge for the next day,
    excellent cold.
    PAN-FRIED SUET
    SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
    Certain cuts and types of meat are naturally lean, use
    this recipe to increase the fat content. You may also find
    unrendered fat to be more easily digested than rendered
    tallow.
    1 ounce suet (beef, lamb, etc.)
35. Thinly slice suet into approximately two
    ½-ounce pieces.
36. Add to a hot skillet directly during or after
    other food is cooking.
37. Warm until outside begins to melt, about 30-
    60 seconds.
38. Flip and warm second side for about the same
    time.
39. Serve with any meal.
    DAY 3
    RIBEYE
    SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
    1 ribeye steak, 8 ounces
    ½ tablespoon salt, plus extra
    Tallow
40. Rub steaks all over with salt.
41. Heat a heavy bottomed skillet or cast-iron pan
    over high heat. Add fat.
42. Once hot, sear steak for 1-2 minutes per side,
    or until brown crust forms.
43. Remove from heat and rest for at least 5
    minutes. Slice thinly against the grain.
44. Season with salt, if needed, and serve warm.
    NOTE: GRASS-FED STEAKS TEND TO BE MORE LEAN; MAY
    BE AS LOW AS 3 G FAT PER OUNCE, ADD FAT AS NEEDED.
    LEFTOVER MEATBALLS
    LEFTOVER SLOW-COOKED BEEF
    DAY 4
    MACEKEREL with Roe (and Sour Cream)
    SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
    If roe is cost prohibitive, forgo it for now.
    1 tablespoon butter
    8 ounces canned mackerel (or fresh)
    2 ounces sour cream, optional
    1 tablespoon roe
    Salt
45. Warm butter in skillet over medium heat.
46. Arrange fish, skin side up in butter cook until
    warm.
47. Serve hot with sour cream, garnish with roe.
    Salt to taste.
    NOTE: IF USING FRESH FISH, COOK THOROUGHLY FIRST
    BEFORE SERVING.
    MACROS / 238 CAL / FAT: 40 G, PROTEIN: 28 G
    CARBOHYDRATE: 2 G, FIBER: 0 G, NET CARBS: 2 G
    MACROS / 520 CAL / FAT: 40 G, PROTEIN: 40 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 450 CAL / FAT: 30 G, PROTEIN: 43 G,
    CARBOHYDRATE: 2 G, FIBER: 0 G, NET CARBS: 2 G
    MACROS / 472 CAL / FAT: 26 G, PROTEIN: 0 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    18
    RIBEYE
    SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
    See Ribeye, page 17 for directions.
    SHRIMP (with Parmesan cheese)
    SERVES 1 / PREP 5 minutes / COOK 5 minutes
    This is a lean recipe, if needed add more fat from butter or
    non-dairy animal fats.
    6 ounces shrimp, peeled and deveined
    1.5 tablespoons butter
    1 teaspoon salt
    4 tablespoons Parmesan cheese, grated,
    optional
48. Rinse shrimp.
49. Melt butter in a large skillet over medium heat.
50. Add the shrimp. Cook, stirring frequently,
    until shrimp is completely pink and cooked
    through, about 5 minutes.
51. Season with salt and sprinkle cheese on top.
    Stir to combine. Serve hot.
    DAY 6
    CHEESY OMELET
    SERVES 1 / PREP 5 minutes / COOK 5 minutes
    An excellent opportunity to try different mineral-rich salts!
    There are so many good flavors, black lava salt and smoked
    sea salt are some of our favorite.
    ½ tablespoon butter
    TRI-TIP STEAK
    SERVES 1 / PREP 10 minutes / COOK < 5 minutes
    6 ounce tri-tip steak
    1 tablespoon butter
    See Ribeye, page 17 for directions. Serve with
    butter.
    (Cheese) BURGERS
    SERVES 1 / PREP 5 minutes / COOK 10 minutes
    See (Cheese) Burgers, page 15 for directions.
    DAY 5
    EGGS AND BEEF SAUSAGE
    SERVES 1 / PREP < 5 minutes / COOK 5 minutes
    3 ounces beef sausage (sugar-free, herb-free)
    3 eggs
    ½ tablespoon cooking fat
    Salt
52. Cook the sausage according to directions on
    the package.
53. Remove from heat and fry eggs in fat.
54. Plate all together, salt to taste, and serve
    warm.
    MACROS / 367 CAL / FAT: 30 G, PROTEIN: 32 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 429 CAL / FAT: 33 G, PROTEIN: 33 G,
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    *may vary with sausage
    MACROS / 444 CAL / FAT: 36 G, PROTEIN: 30 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS (with cheese) / 411 CAL / FAT: 35 G,
    PROTEIN: 24 G CARBOHYDRATE: 2 G, FIBER: 0 G,
    NET CARBS: 2 G
    MACROS / 520 CAL / FAT: 40 G, PROTEIN: 40 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    19
    RIBEYE
    SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
    See Ribeye, page 17 for directions.
    DAY 7
    (Cheese) BURGERS
    SERVES 1 / PREP 5 minutes / COOK 10 minutes
    See (Cheese) Burgers, page 15 for directions.
    LEFTOVER ROAST CHICKEN
    NY STRIP STEAK
    SERVES 1 / PREP 10 minutes / COOK < 5 minutes
    8 ounce New York Strip Steak
    2 tablespoons butter
    See Ribeye, page 17 for directions. Serve with
    butter.
    3 eggs, whisked
    2 ounces mozzarella cheese, shredded
    ½ teaspoon salt
55. Warm the butter over medium heat in a skillet.
56. Once the pan is warm, pour the eggs in.
57. Arrange the cheese down the center of the
    omelet. Wait until the eggs are cooked, then
    use a spatula to fold in the sides so the omelet
    is folded in thirds.
58. Serve warm with a salt on top.
    ROAST CHICKEN (with Sour Cream)
    SERVES 6 / PREP 15 minutes / COOK 1 hour
    1 (~ 5-pound) whole chicken
    ¼ cup butter or duck fat, softened
    1 tablespoon salt
    2 ounces sour cream, per serving, optional
59. Preheat the oven to 425°F (218°C).
60. Rub chicken with cooking fat. Season
    thoroughly with salt.
61. Place in a baking dish and bake for 1 hour,
    or until internal temperature reaches 165°F
    (74°C). The outside will be crispy and golden
    once done.
62. Remove from heat and let rest for 10 minutes
    before serving.
63. Carve meat off, serve 6 ounces warm with sour
    cream or other added fat.
64. Save a second 6 ounce portion for the next
    day. Freeze leftover for next week.
    MACROS / 426 CAL / FAT: 34 G, PROTEIN: 40 G
    CARBOHYDRATE: 2 G, FIBER: 0 G, NET CARBS: 2 G
    MACROS / 502 CAL / FAT: 38 G, PROTEIN: 41 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS PER 6 OUNCES, BONELESS / 409 CAL
    FAT: 34 G, PROTEIN: 38 G CARBOHYDRATE: 0 G,
    FIBER: 0 G, NET CARBS: 0 G
    MACROS (with cheese) / 411 CAL / FAT: 35 G,
    PROTEIN: 24 G CARBOHYDRATE: 2 G, FIBER: 0 G,
    NET CARBS: 2 G
    MACROS / 520 CAL / FAT: 40 G, PROTEIN: 40 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    20
    SMALL ADJUSTMENTS
    We narrow the ingredients down the second
    week by eliminating dairy foods. Dairy doesn’t
    agree with every one. For some, (either known
    or unknown to them), it can cause digestive
    discomfort or lead to overeating. If you’re having
    a stall or feel ready to take the diet to the next
    level, it often proves advantageous to remove
    dairy. Take note of changes, if any, that occur.
    The second big change you’ll see this week
    is going from 3 to 2 meals a day. Choose the
    meal timing (breakfast/lunch, breakfast/dinner,
    lunch/dinner) that works best for your lifestyle.
    Breakfast can be an important, but it isn’t for
    everyone. However, we do noticed that clients
    who have high stress lives, fat loss stalls, and/or
    poor sleep tend to do better eating breakfast and
    lunch or dinner rather than skipping breakfast
    and eating lunch and dinner.
    If you’re feeling great and manipulating the
    timing of your meals doesn’t create additional
    stress in your life, it’s fine to skip breakfast
    and/or intermittent fast. Some may ultimately,
    WEEK TWO
    MEAT
    AND EGGS
    discover one meal a day (OMAD) is preferable. It
    all depends on context!
    Don’t be overly concerned with restricting
    calories during these initial weeks, we want to
    become adapted to the diet. It is likely that you
    will easily identify your satiety threshold soon
    after beginning this diet. Learn how to listen to
    your body. Adjust food intake according to your
    goals. If you are going for fat loss, remember –
    less fat on the plate means you burn more fat
    from the body.
    Depending on lifestyle and stress, meal timing
    may need been to be tweaked at various times
    during the year. Always make sure the diet
    supports you and doesn’t become an extra
    hurdle to your day.
    DAY MEAL 1 MEAL 2
    1
    Basted Eggs
    Burgers
    Ribeye
    2 Organ Meat Quiche Cups
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    3 Eggs & Beef Sausage
    Roast Chicken
    Raw Beef Liver
    4
    LEFTOVER
    Organ Meat Quiche Cups
    LEFTOVER
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    5
    Raw Beef Liver
    NY Strip Steak
    LEFTOVER
    Roast Chicken
    Raw Beef Liver
    6 Burgers
    Slow-Cooked Beef Shank
    Pan-Fried Suet
    7
    Baked Salmon
    with Roe
    LEFTOVER
    Slow-Cooked Beef Shank
    Pan-Fried Suet
    © PRIMAL EDGE HEALTH LLC
    21
    Meat and Eggs 2 MEALS A DAY
    DAY MEAL 1 MEAL 2
    1
    1492 calories
    116 g f / 112 g p
    Basted Eggs
    Burgers
    712 calories
    56 g f / 52 g p
    Ribeye
    780 calories
    60 g f / 60 g p
    2
    1418 calories
    106 g f / 116 g p
    Organ Meat Quiche Cups
    728 calories
    56 g f / 56 g p
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    690 calories
    50 g f / 60 g p
    3
    1526 calories
    122 g f / 116 g p
    Eggs & Beef Sausage
    837 calories
    74 g f / 54 g p
    Roast Chicken
    Raw Beef Liver
    689 calories
    48 g f / 62 g p
    4
    1418 calories
    106 g f / 116 g p
    LEFTOVER
    Organ Meat Quiche Cups
    728 calories
    56 g f / 56 g p
    LEFTOVER
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    690 calories
    50 g f / 60 g p
    5
    1328 calories
    91 g f / 125 g p
    Raw Beef Liver
    NY Strip Steak
    647 calories
    43 g f / 65 g p
    LEFTOVER
    Roast Chicken
    Raw Beef Liver
    681 calories
    48 g f / 60 g p
    6
    1579 calories
    123 g f / 118 g p
    Burgers
    798 calories
    62 g f / 60 g p
    Slow-Cooked Beef Shank
    Pan-Fried Suet
    781 calories
    61 g f / 58 g p
    7
    1462 calories
    110 g f / 118 g p
    Baked Salmon
    with Roe
    681 calories
    49 g f / 60 g p
    LEFTOVER
    Slow-Cooked Beef Shank
    Pan-Fried Suet
    781 calories
    61 g f / 58 g p
    © PRIMAL EDGE HEALTH LLC
    22
    2 MEALS A DAY
    WITH MACROS Meat and Eggs
    With only two meals a day, portions are going to be slightly bigger
    than they were in the first week. Meats are measured in 12-
    16 ounces of boneless weight. If buying bone-in, adjust weight
    accordingly.
    If you find a recipe calls for 16 ounces but 12 ounces is really all
    you need, save the leftovers for another meal and scale down the
    meals going forward. You will quickly learn how much food you
    need and be able to scale up or down as needed.
    NEED HELP SOURCING?
    Connect with local suppliers as much as possible, use these
    resources to source quality food in your area. There are many
    good choices on-line as well:

• ButcherBox: beef and chicken
• US Wellness: organ meats, beef, bones, duck fat, eggs, lamb,
  suet, and tallow
• VitalChoice: salmon and roe
• Mountain Rose Herbs: quality mineral salts
• Kettle and Fire: Bone broth
  SUBSTITUTIONS
  Using these alternatives won’t significantly change the nutrition
  facts. However, keep in mind that the macros and shopping lists
  are created without using any substitutions.
• In general, all animal fats can be used interchangeably. Tallow
  may be substituted with lard or duck fat as well as butter and
  ghee, depending on tolerance.
• Suet refers to the fat around the kidneys and down the loins of
  any ruminant animals (beef, bison, sheep, goat, etc.) Use any
  you have access to.
• Replace Pan-Fried Suet with extra tallow or other animal fat.
• Roe is optional; enjoy as budget allows. It’s an excellent source
  of nutrition for improving fertility and healing from nutrient
  deficient vegan and vegetarian diets. If it is in your home, eat
  up!
• Raw liver may seem an odd place to start but it goes down
  easy, like a grape. If you aren’t ready, begin with grass-fed liver
  capsules by Ancestral Supplements.
  © PRIMAL EDGE HEALTH LLC
  23
  SHOPPING LIST
  ☐ Beef, ground; 28 ounces
  ☐ Beef heart, ground; 8 ounces
  ☐ Beef liver; 3-6 ounces
  ☐ Beef liver, ground; 8 ounces
  ☐ Beef shank; 1.5 pounds
  ☐ Bone broth; 5 cups
  ☐ Chicken, whole; ~ 5 pounds
  ☐ Duck fat, 4 tbsps (optional)
  ☐ Eggs; 10
  ☐ Leg of lamb; ~4.5 pound
  ☐ NY strip steak; 12 ounces
  (boneless weight)
  ☐ Ribeye; 12 ounces (boneless
  weight)
  ☐ Roe; 1+ tbsp (optional)
  ☐ Salmon; 12 ounces
  ☐ Sausage, beef (sugar-free, no
  herbs); 3 ounces
  ☐ Suet; 4 pounds to render,
  save 4 ounces to eat
  ☐ Tallow (optional, if not
  rendering yourself)
  ☐ Salt
  WEEK TWO: MEAT AND EGGS
  © PRIMAL EDGE HEALTH LLC
  24
  DAY 1
  BASTED EGGS AND BURGERS
  SERVES 1 / PREP 1 minute / COOK 5 minutes
  8 ounces ground beef
  1 tablespoon tallow
  2 eggs
  Salt

1. Cook 2 (4-ounce) burger patties in minimal fat,
   see (Cheese) Burgers page 15. Set aside.
2. In the same skillet add the tallow and then
   eggs to the pan. Season with salt.
3. Tilt the skillet toward you so the fat pools
   against the side of the pan. Use a spoon to
   baste eggs with hot fat. Target the uncooked
   parts of the egg whites, avoid the yolk.
4. Baste until eggs are puffy and cooked, about
   45-60 seconds. Plate on top of the burgers and
   serve warm.
   RIBEYE
   SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
   12 ounces ribeye (boneless weight)
   See Ribeye, page 17 for directions.
   NOTE: GRASS-FED STEAKS TEND TO BE MORE LEAN; MAY
   BE AS LOW AS 3 G FAT PER OUNCE.
   WEEK TWO RECIPES
   DAY 2
   ORGAN MEAT QUICHE CUPS
   SERVES 4 / PREP 15 minutes / COOK 15 minutes
   ½ pound ground beef
   ½ pound ground beef heart
   ½ pound ground beef liver
   Cooking fat
   3 free-range organic eggs
   Salt
5. Preheat oven to 350°F (175°C).
6. Lightly brown the meat in fat over medium
   heat.
7. Combine all ingredients in a mixing bowl. Salt
   to taste.
8. Pour evenly into a greased standard size 12-
   cup muffin pan.
9. Bake for 12-15 minutes, until egg is set.
10. Remove from heat, cool for 5 minutes. Serve
    warm, refrigerate a serving for the next day.
    Freeze leftovers for the following week.
    SLOW-COOKED LEG OF LAMB
    SERVES 2 / PREP 5 minutes / COOK 8-10 hours
    1 leg of lamb, about 4.5 pounds
    Salt
    1 pint bone broth or water
    1 serving Pan-Fried Suet, page 17
11. Season the lamb well all over with salt
12. Place the lamb in the slow cooker.
13. Pour in the broth.
    MACROS / 712 CAL / FAT: 56 G, PROTEIN: 52 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 728 CAL / FAT: 56 G, PROTEIN: 56 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 780 CAL / FAT: 60 G, PROTEIN: 60 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    25
    capsules by Ancestral Supplements.
    1-2 ounces beef liver (or other ruminant)
14. Rinse, slice thinly or cube, and eat.
15. Avoid the thick artery and connective tissue,
    remove if attached.
    DAY 4
    LEFTOVER ORGAN MEAT QUICHE
    CUPS
    LEFTOVER SLOW-COOKED LEG OF
    LAMB
    DAY 5
    NY STRIP STEAK
    SERVES 1 / PREP 10 minutes / COOK < 5 minutes
    12 ounces New Your Strip Steak (boneless
    weight)
    2 tablespoons tallow
    See Ribeye, page 17 for directions. Serve with
    (melted) tallow.
16. Cook on low for 8-10 hours until tender.
17. Halfway through the cooking time, turn the
    lamb joint over and cover again with the lid.
18. Serve warm with Pan-Fried Suet.
    NOTE: IF USING STOVE TOP, DOUBLE AMOUNT OF
    LIQUID. KEEP AN EYE ON IT SO IT DOESN’T DRY OUT.
    DAY 3
    EGGS AND BEEF SAUSAGE
    SERVES 1 / PREP < 5 minutes / COOK 5 minutes
    See Eggs and Beef Sausage page 18 for
    directions. Cook 2 additional eggs.
    ROAST CHICKEN
    SERVES 6 / PREP 15 minutes / COOK 1 hour
    Prepare 1.5 servings (9 ounces boneless meat).
    See Roast Chicken page 19 for directions.
    Use duck fat, lard, or melted tallow in step 2.
    Substitute sour cream with 2 raw egg yolks or 1
    tablespoon schmaltz, duck fat, tallow, or lard.
    RAW BEEF LIVER
    SERVES 1 / PREP 1 minute / COOK 0 minutes
    Serve 1-2 ounces and increase in proportion to the amount
    that you enjoy. If you prefer, begin with grass-fed liver
    MACROS (per 1 ounce) / 33 CAL / FAT: 1 G,
    PROTEIN: 6 G, CARBOHYDRATE: 0 G, FIBER: 0 G,
    NET CARBS: 0 G
    MACROS / 690 CAL / FAT: 50 G, PROTEIN: 60 G,
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 837 CAL / FAT: 74 G, PROTEIN: 54 G,
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    *may vary with sausage
    MACROS / 648 CAL / FAT: 48 G, PROTEIN: 54 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 618 CAL / FAT: 42 G, PROTEIN: 60 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    26
    high heat.
19. Brown shanks on both sides.
20. Add broth and bring to a simmer.
21. Reduce heat to low. Cover with a lid and cook
    for 1½ – 2 hours, until meat is very tender.
22. Serve warm with Pan-Fried Suet.
    7.
    NOTE: IF YOU DON’T HAVE A DUTCH OVEN, BROWN IN A
    SKILLET AND THEN PLACE IN A SLOW-COOKER FOR 6-8
    HOURS ON MEDIUM, UNTIL TENDER.
    DAY 7
    BAKED SALMON with Roe
    SERVES 1 / PREP 10 minutes / COOK 25 minutes
    12 ounces salmon
    See Baked Salmon with Roe, page 16 for
    directions. Replace butter with other animal fat, if
    needed.
    LEFTOVER SLOW-COOKED OSSO
    BUCO AND SUET
    RAW BEEF LIVER
    SERVES 1 / PREP 1 minute / COOK 0 minutes
    See Raw Beef Liver, page 25 for directions.
    LEFTOVER ROAST CHICKEN
    DAY 6
    BURGERS
    SERVES 1 / PREP 5 minutes / COOK 10 minutes
    12 ounces ground beef
    See (Cheese) Burgers, page 15 for directions.
    Omit cheese. Add 2 raw egg yolks or additional
    0.5 tablespoon tallow.
    SLOW-COOKED BEEF SHANK
    SERVES 2 / PREP 5 minutes / COOK 1½ – 2 hours
    In a two meal a day spread, this meal is low in fat. You’ll need
    to add fats of your choice: raw egg yolk, schmaltz, duck fat,
    tallow, lard, butter, ghee, or Pan-Fried Suet (page 17). Egg
    yolks have 5 g fat per yolk. Every tablespoon of animal fat
    has 14 g fat. Macros below include 1 ounce of Pan-fried Suet.
    Adjust accordingly.
    2 pieces beef shank, about 1.5 pounds
    1 tablespoon tallow
    2 cups bone broth or water
    Salt
    Pan-Fried Suet, page 17
23. Season meat with salt.
24. Warm tallow in a Dutch oven over medium
    MACROS / 781 CAL / FAT: 61 G, PROTEIN: 58 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 681 CAL / FAT: 49 G, PROTEIN: 60 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    MACROS / 798 CAL / FAT: 62 G, PROTEIN: 60 G
    CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
    © PRIMAL EDGE HEALTH LLC
    27
    SIMPLIFY FOR SUCCESS
    Our third week is limited strictly to meat only,
    no dairy and no eggs. It is useful to try these
    different tiers to better understand your base
    line and any possible sensitivities.
    As you become a more established meat eater, it
    is likely that you will simplify your meal plan even
    more than what is outlined here. Tristan and I
    each have our favorite meals and keep them on
    repeat for a few months at a time, if not longer!
    We see this trend in our clients as well, people
    are naturally able to pick out the meals that
    work best for them and are satisfied with simple
    eating.
    It is sometimes surprising that one can enjoy the
    same meal over and over. I certainly could never
    do that on any other diet! As a woman who has
    spent years in the kitchen and enjoys cooking,
    I never thought I would like such an elemental
    diet – but I, and so many others with the same
    background, do! Surprisingly or not, it clearly
    demonstrates the nutritional power of animal
    foods.
    WEEK THREE
    JUST
    MEAT
    Don’t be surprised if you find yourself enjoying
    the meals in this plan but ultimately decide to
    stick to a handful of recipes like burgers, steaks,
    and slow-cooked meat. That’s fine too! Along with
    rapid fat loss, sustainable energy, and laser sharp
    focus, spending minimal time in the kitchen is
    one of the great benefits of a carnivore diet.
    Cooking is so easy now.
    What are you going to do with your new found
    free time? Enjoy the new lease on life, may you
    use it to make the world a better place around
    you!
    DAY MEAL 1 MEAL 2
    1 Ribeye
    Raw Beef Liver
    Beef Heart Meatballs
    Pan-Fried Suet
    2
    LEFTOVER
    Beef Heart Meatballs
    (Raw) Tenderloin
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    3
    Baked Salmon
    with Roe
    Burgers
    4
    LEFTOVER
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    Lamb Chops
    5
    Tri-Tip
    Pan-Fried Suet
    Ribeye
    6
    Baked Salmon
    with Roe
    Slow-Cooked Beef
    in broth
    Pan-Fried Suet
    7 Burgers
    LEFTOVER
    Slow-Cooked Beef
    in broth
    Pan-Fried Suet
    © PRIMAL EDGE HEALTH LLC
    28
    All Meat 2 MEALS A DAY
    DAY MEAL 1 MEAL 2
    1
    1557 calories
    117 g f / 120 g p
    Ribeye
    780 calories
    60 g f / 60 g p
    Raw Beef Liver
    Beef Heart Meatballs
    Pan-Fried Suet
    777 calories
    57 g f / 60 g p
    2
    1416 calories
    112 g f / 102 g p
    LEFTOVER
    Beef Heart Meatballs
    (Raw) Tenderloin
    726 calories
    62 g f / 42 g p
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    690 calories
    50 g f / 60 g p
    3
    1479 calories
    111 g f / 120 g p
    Baked Salmon
    681 calories
    49 g f / 60 g p
    Burgers
    798 calories
    62 g f / 60 g p
    4
    1368 calories
    104 g f / 108 g p
    LEFTOVER
    Slow-Cooked Leg of Lamb
    Pan-Fried Suet
    690 calories
    50 g f / 60 g p
    Lamb Chops
    678 calories
    54 g f / 48 g p
    5
    1506 calories
    114 g f / 120 g p
    Tri-Tip Steak
    Pan-Fried Suet
    726 calories
    54 g f / 60 g p
    Ribeye
    780 calories
    60 g f / 60 g p
    6
    1481 calories
    117 g f / 112 g p
    Baked Salmon
    681 calories
    49 g f / 60 g p
    Slow-Cooked Beef
    Pan-Fried Suet
    800 calories
    68 g f / 52 g p
    7
    1598 calories
    130 g f / 112 g p
    Burgers
    798 calories
    62 g f / 60 g p
    LEFTOVER
    Slow-Cooked Beef
    Pan-Fried Suet
    800 calories
    68 g f / 52 g p
    © PRIMAL EDGE HEALTH LLC
    29
    2 MEALS A DAY
    WITH MACROS All Meat
    Don’t let the simplicity of this week turn you off. You may find this
    is your favorite week yet!
    Grocery shopping, meal prep, and macro tracking are all ultra
    easy. Energy levels, sleep quality, and daily function usually go
    through the roof!
    NEED HELP SOURCING?
    Connect with local suppliers as much as possible, use these
    resources to source quality food in your area. There are many
    good choices online as well:

• ButcherBox: beef
• US Wellness: organ meats, beef, butter, bones, lamb, suet, and
  tallow
• VitalChoice: salmon and roe
• Mountain Rose Herbs: quality mineral salts
• Kettle and Fire: Bone broth
  SUBSTITUTIONS
  Using these alternatives won’t significantly change the nutrition
  facts. However, keep in mind that the macros and shopping lists
  are created without using any substitutions.
• You may use grass-fed beef heart or liver capsules by Ancestral
  Supplements instead of the fresh organs. Replace ground heart
  with ground beef. Omit raw liver.
• In general, all animal fats can be used interchangeably. Tallow
  may be substituted with lard or duck fat.
• Suet refers to the fat around the kidneys and down the loins of
  any ruminant animals. Beef, bison, sheep, goat, etc. Use any you
  have access to.
• Substitute fatty meats with one another: pork, lamb, mutton,
  beef can replace the other. Various types of fatty fish (salmon,
  sardines, mackerel, etc) may also by exchanged for one the
  other.
• Any fish roe or caviar is suitable (salmon, sturgeon, hake,
  herring, flounder, etc).
  © PRIMAL EDGE HEALTH LLC
  30
  SHOPPING LIST
  ☐ Beef, ground; 2 pounds
  ☐ Beef heart, ground; 8 ounces
  ☐ Beef liver, grass-fed; 1-2+
  ounces
  ☐ Beef tenderloin; 4 ounces
  ☐ Bone broth, 1 pint
  ☐ Bones, meaty; 4 pounds
  ☐ Lamb chops; 12 ounces
  ☐ Leg of lamb; 4.5 pounds
  ☐ Ribeye; 2 steaks, 12 ounces
  each (boneless weight)
  ☐ Roe; 2+ tbsps (optional)
  ☐ Salmon; 1.5 pounds
  ☐ Suet; 4 pounds to render,
  save 6 ounces to eat
  ☐ Tallow (optional, if not
  rendering your own)
  ☐ Tri-Tip steak, 12 ounces
  ☐ Salt
  WEEK THREE: ALL MEAT
  © PRIMAL EDGE HEALTH LLC
  31
  DAY 1
  RIBEYE
  SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
  12 ounces ribeye (boneless weight)
  See Ribeye, page 17 for directions.
  RAW BEEF LIVER
  SERVES 1 / PREP 1 minute / COOK 0 minutes
  See Raw Beef Liver, page 25 for directions.
  BEEF HEART MEATBALLS
  SERVES 2 / PREP 15 minutes / COOK 20 minutes
  Make a double batch of meatballs. Have ¾ of a pound, save
  ¼ for breakfast the next day.
  See Beef Heart Meatballs, page 16 for directions.
  Omit cheese. Serve with Pan-Fried Suet. Save left
  overs for another day.
  WEEK THREE RECIPES
  DAY 2
  (RAW) TENDERLOIN
  SERVES 1 / PREP 1 minute / COOK 0 minutes
  Many are interested in potential benefits of raw meat. If
  that’s you, begin with this recipe and expand out to other
  cuts. If you prefer cooked meat, see Ribeye, page 17 for
  directions.
  2 tablespoons tallow or 1 ounce suet
  4 ounces tenderloin (beef, mutton, pork etc)
  Salt

1. Melt tallow in a skillet or oven.
2. Cube or thinly slice tenderloin. Season liberally
   with salt.
3. Transfer tallow to a small dish suitable for
   dipping the meat into.
4. Serve tenderloin with tallow. Dip meat in
   tallow, one piece at a time.
   SLOW-COOKED LEG OF LAMB
   SERVES 2 / PREP 5 minutes / COOK 8-10 hours
   See Slow-Cooked Leg of Lamb, page 24 for
   directions.
   MACROS / 484 CAL / FAT: 44 G, PROTEIN: 22 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   *add 14 g fat per 1 additional tablespoon tallow
   MACROS (per 1 ounce) / 33 CAL / FAT: 1 G,
   PROTEIN: 6 G, CARBOHYDRATE: 0 G, FIBER: 0 G,
   NET CARBS: 0 G
   MACROS / 744 CAL / FAT: 56 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 780 CAL / FAT: 60 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 690 CAL / FAT: 50 G, PROTEIN: 60 G,
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   © PRIMAL EDGE HEALTH LLC
   32
5. Heat heavy bottomed or cast-iron skillet over
   high heat. Cook chops 2 minutes on each side,
   until a browned crust forms on both sides. A
   meat thermometer will read 130°F (55°C) once
   a medium-rare finish is achieved.
6. Plate the chops and let them rest for a couple
   minutes before serving. Season with extra salt
   and fat as needed.
   DAY 5
   TRI TIP STEAK
   SERVES 1 / PREP 10 minutes / COOK < 5 minutes
   12 ounce tri-tip steak
   Pan-Fried Suet, page 17 or 2 tablespoons tallow
   See Ribeye, page 17 for directions.
   RIBEYE
   SERVES 1 / PREP < 5 minutes / COOK < 5 minutes
   12 ounces ribeye (boneless weight)
   See Ribeye, page 17 for directions.
   DAY 3
   BAKED SALMON with Roe
   SERVES 1 / PREP 10 minutes / COOK 25 minutes
   12 ounces salmon
   See Baked Salmon with Roe, page 16 for
   directions. Replace butter, if needed.
   BURGERS
   SERVES 1 / PREP 5 minutes / COOK 10 minutes
   12 ounces ground beef
   See (Cheese) Burgers, page 16 for directions.
   Omit cheese. Add 2 raw egg yolks or 0.5
   tablespoon tallow.
   DAY 4
   LEFTOVER SLOW-COOKED LAMB
   LEG
   LAMB CHOPS
   SERVES 1 / PREP 15 minutes / COOK 5 minutes
   4 lamb chops, 3 ounce each
   1 tablespoon salt
7. Salt the chops. Leave to sit for 10 minutes.
   MACROS / 678 CAL / FAT: 54 G, PROTEIN: 48 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 726 CAL / FAT: 54 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 681 CAL / FAT: 49 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 798 CAL / FAT: 62 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 780 CAL / FAT: 60 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   © PRIMAL EDGE HEALTH LLC
   33
   DAY 6
   BAKED SALMON with Roe
   SERVES 1 / PREP 10 minutes / COOK 25 minutes
   12 ounces salmon
   See Baked Salmon with Roe, page 16 for
   directions. Replace butter, if needed.
   SLOW-COOKED BEEF in Broth
   SERVES 4 / PREP 5 minutes / COOK 24 hours
   Have 2 servings of the original recipe with Pan-Fried Suet,
   page 17.
   See Slow-Cooked Beef, page 16 for directions.
   Omit butter. Serve with Pan-Fried Suet instead.
   DAY 7
   BURGERS
   SERVES 1 / PREP 5 minutes / COOK 10 minutes
   12 ounces ground beef
   See (Cheese) Burgers, page 16 for directions.
   Omit cheese. Add 2 raw egg yolks or 0.5
   tablespoon tallow.
   MACROS / 681 CAL / FAT: 49 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 800 CAL / FAT: 68 G, PROTEIN: 52 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   MACROS / 798 CAL / FAT: 62 G, PROTEIN: 60 G
   CARBOHYDRATE: 0 G, FIBER: 0 G, NET CARBS: 0 G
   LEFTOVER SLOW-COOKED BEEF
   Are you experiencing profound changes in your life with animal based nutrition? If the information
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   34
   THRIVE WITH ANIMAL FOODS
   © PRIMAL EDGE HEALTH LLC
   35
   COPYRIGHT & DISCLAIMER
   All rights reserved © 2019. No part of this e-book may be reproduced or utilized, in any form or by
   any means, electronic or mechanical, without prior permission in writing from the author, Primal
   Edge Health LLC. You may print this e-book for personal use only.
   The resources listed in this e-book are not intended to be fully systematic or complete, nor does
   inclusion here imply any endorsement or recommendation. We make no warranties, express or
   implied, about the value or utility for any purpose of the information and resources contained
   herein. It is recommended you first consult with your doctor about this diet plan, especially if you
   are pregnant or nursing or have any health issues such as diabetes, thyroid dysfunction, etc., as your
   health-care provider may need to adjust the medication you are taking. Further, this diet plan is not
   intended for the treatment or prevention of any disease, nor as a substitute for medical treatment,
   nor as an alternative to medical advice.
   Recommendations outlined herein should not be adopted without a full review of the scientific
   references given and consultation with a health care professional. If you need guidance, I suggest
   you consult this diet plan with a health professional experienced in low carbohydrate / ketogenic /
   zero-fiber diets.
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