Carnivore Meal Prep: 2 Hours for 7 Days of Meals
How we prep a week’s worth of protein in just two hours.
Let’s face it: the hardest part of eating clean as a stay-at-home carnivore mom isn’t knowing what to eat, it’s finding the time to actually cook it.
That’s why meal prep around here happens just once a week. One focused morning sets me up for easy, nutrient-rich carnivore meals all week long. Here’s how to do it.
First, Know Your Protein Target
If you’re following a carnivore diet to build muscle, support hormones, or just stay strong while chasing toddlers, you’ll want to hit your daily protein goal consistently.
A good baseline is 1 gram of protein per pound of your desired body weight. If you use kilograms, aim for 2.2 grams of protein per kilogram of desired body weight.
For example, if your goal weight is 120 lbs, aim for 120 grams of protein per day. I would break this up into 4 meals of 30g protein—easy to portion, easier to prep.
How Much Meat Is That?
Let’s use sirloin steak as an example. On average:
4 oz cooked sirloin = ~30g protein
So to prep for one week, 4 meals/day x 7 days = 28 meals. This means you’ll need:
4 oz x 28 = 112 oz cooked meat
That’s about 7 lbs cooked
Which means you’ll want 8–9 lbs raw (meat shrinks as it cooks)
Generally, 4 oz of most cuts of cooked beef provides 30g of protein. Too hungry for math? I made you a Carnivore Protein Calculator to help you figure out how much meat to prep!
My Weekly Batch Prep (in one morning)
I rotate proteins to keep it interesting, but here’s a go-to plan using 3 staples.
1. Sirloin Steak
Buy the appropriate raw weight of sirloin. Look for lean cuts so the weight of the fat doesn’t mess with your protein calculations (you can always add butter for more fat).
Season with salt, or any spices of your choice if you’re not strictly carnivore.
Sear steaks in cast iron. Keep it a little underdone from where you like it, accounting for the fact that it will cook a little more when you reheat it.
Dice the cooked steak into bite-size pieces and store in glass containers.
For each meal, simply weigh out your cooked weight of diced steak, heat (optional—cold steak on a hot day is epic), and chow down.
2. Ground Beef Patties
Buy the appropriate raw weight of ground beef. I like 85/15.
To make 4 oz patties, divide each pound of ground beef into quarters and shape them into patties. Be careful not to press or handle the beef too much or your burgers will be tougher.
Season with salt, or any spices you like if you’re not strictly carnivore.
Place patties on a wire rack over a baking sheet and bake at 400°F (204°C) until cooked to your liking. A meat thermometer can help you check the internal temperature. You can also pan fry or grill your burgers!
For each meal, just grab a burger or two, then heat and eat.
3. Slow-Cooked Chuck Roast
Use slow cooker or Instant Pot to cook your appropriate raw weight of chuck roast until fork-tender, then shred.
Store in glass containers, optionally including the left over cooking liquid to help keep it moist and tender.
For each meal, measure out your (drained) cooked weight of chuck roast, and heat and eat.
Storage + Reheat Tips
Keep 3 days of meals in the fridge. Freeze the rest to keep it super fresh.
Reheat in a cast iron skillet or toaster oven for best texture.
Don’t microwave in plastic! Use glass or ceramic instead. (Read more about avoiding BPA and endocrine disrupters here.)
My Unpopular Mom Hack: Keep It Boring
I know variety matters, especially for kids. But for yourself, repetition is your secret weapon. Pick 2–3 proteins you love to eat, prep once a week, and keep it simple and stress-free.
The more automatic it is, the more sustainable it becomes.
Coming Up: How to Feed Your Kids When You’re Carnivore (But They’re Not)
Spoiler: It’s easier than you think—and no, I don’t make two dinners. Subscribe to get this and more in your inbox!