2MAD MEAL PLAN
Protein: Consume 1g per lb of desired body weight.

Fat: Consume 0.6g per lb of desired body weight.

Carbs: Consume 0.4g per lb of desired body weight.

2MAD Carnivore Meal PLan Tips

So, you might ask what the difference is between eating two meals in a 16:8 intermittent fasting window and 2MAD. It's simple, with 2MAD you can have 6 hours between your meals or 10, whichever suits your lifestyle best.

For instance, if you are not much of a breakfast person, you can have your first meal as lunch around 12pm and your second meal a few hours later if you prefer longer fasts or at 9pm if you're a midnight owl and don't want to go to bed on an empty stomach.

It's considered a safer eating plan than OMAD, so if you want to use fasting to restrict your calorie intake but don't fancy only eating once a day, 2MAD might just be the diet for you. Here are a few tips to help you get started.

1. FIND STRUCTURE
While 2MAD isn't meant to be focusing on what time you eat, you might want to consider having your meals roughly at the same time of the day. This will help your digestive system get used to a rhythm that will help you keep stable energy levels and a consistent sleep pattern. If you keep changing the time one day to another, you might experience mood swings and sleep issues as well as inconsistent performance in your training.

2. TRY ORGANS
You might not like the thought of eating organs but they're very nutritious and often a welcome change when the diet gets boring. They're not essential, but if you can tolerate them, include them for variety.

3. NO SNACKING
We might not have to mention this but some people tend to nibble on snacks often between meals, especially if they have experience with intermittent fasting. The main difference between 2MAD and IF 16:8 or other time windows is that you have two meals each day, nothing else.

Weekly Task List

Use the following checklist to tick off tasks each week.
  • Week 1
  • Week 2
  • Week 3
  • Week 4
<
>
☐ Follow the carnivore diet, focusing on nutrient-dense animal-based foods.
☐ Aim for 7-9 hours of quality sleep each night to support overall health and longevity.
☐ Spend at least 15-30 minutes outdoors daily to get natural sunlight for vitamin D synthesis.
☐ Engage in Zone 2 training (low-intensity cardio) for 30 minutes, 3 times a week, to improve cardiovascular health and promote longevity.
☐ Incorporate strength training exercises, such as bodyweight exercises or resistance training, 2-3 times a week to improve muscle strength and support bone health.
☐ Cultivate a supportive community around you by joining social groups or online communities focused on longevity, health, and wellness.

☐ Continue following the carnivore diet, focusing on nutrient-dense animal-based foods.
☐ Prioritize 7-9 hours of quality sleep each night to promote optimal recovery and overall well-being.
☐ Spend time outdoors daily, aiming for 15-30 minutes of natural sunlight exposure, especially in the early morning or late afternoon.
☐ Continue Zone 2 training (low-intensity cardio) for 30 minutes, 3 times a week, to enhance cardiovascular health and support longevity.
☐ Increase the intensity or resistance in strength training exercises, focusing on compound movements that engage multiple muscle groups.
☐ Connect with like-minded individuals through social events, workshops, or online platforms to build a supportive community.

☐ Maintain the carnivore diet, ensuring a variety of nutrient-dense animal-based foods for optimal nutrition.
☐ Consistently prioritize 7-9 hours of quality sleep each night to support healthy aging and longevity.
☐ Continue daily outdoor time, aiming for 15-30 minutes of natural sunlight exposure to support vitamin D production.
☐ Increase the duration or frequency of Zone 2 training sessions to further enhance cardiovascular fitness and longevity.
☐ Progress in strength training exercises by increasing the weight, number of repetitions, or sets to challenge your muscles.
☐ Engage with your supportive community, participating in discussions, sharing experiences, and seeking guidance or advice when needed.

☐ Stick to the carnivore diet, focusing on high-quality animal-based foods for optimal nutrition and longevity.
☐ Prioritize 7-9 hours of quality sleep each night, establishing a consistent sleep routine to support overall health and well-being.
☐ Continue daily outdoor time, aiming for 15-30 minutes of natural sunlight exposure.
☐ Maintain a balance between Zone 2 training and higher-intensity workouts to optimize cardiovascular health and promote longevity.
☐ Progressively increase the intensity or difficulty level of exercises to promote muscle strength and endurance.
☐ Stay connected with your supportive community, sharing knowledge, supporting others, and seeking inspiration.

Monday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER
Notes: Try using organic meat whenever you can.

Tuesday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER

Wednesday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER
Notes: leftovers or steak

Thursday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER

Friday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER
Notes: leftovers or steak

Saturday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER

Sunday

BREAKFAST
Notes: Drink coffee, water or electrolytes until lunch.
LUNCH
DINNER
Notes: leftovers or steak

Example Workout

Here's an example 30-day workout plan for someone on the carnivore diet who is prioritizing longevity. This plan incorporates a combination of cardiovascular exercises, strength training, and HIIT (High-Intensity Interval Training):
  • Week 1
  • Week 2
  • Week 3
  • Week 4
<
>
Day 1: Zone 2 Training
  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, cycling).
  • Zone 2 Cardio: Perform 30-45 minutes of low-intensity cardio exercise, such as brisk walking, swimming, or cycling, maintaining a conversational pace and heart rate within the Zone 2 range (approximately 60-70% of your maximum heart rate).
  • Cool-down: 5-10 minutes of stretching and/or gentle mobility exercises.

Day 2: Strength Training (Full Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic stretching.
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Squats or Goblet Squats
    2. Push-ups or Chest Press (using dumbbells or machine)
    3. Lunges or Step-ups
    4. Seated Rows or Bent-over Rows
    5. Overhead Press (using dumbbells or barbell)
    6. Plank or Dead Bug
  • Cool-down: 5-10 minutes of stretching, focusing on the major muscle groups worked during the workout.

Day 3: Hypertrophy Training (Upper Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic upper body movements (e.g., arm circles, shoulder rolls).
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Barbell or Dumbbell Bench Press
    2. Lat Pulldowns or Pull-ups (assisted or unassisted)
    3. Dumbbell or Cable Shoulder Press
    4. Dumbbell or Cable Bicep Curls
    5. Tricep Dips or Skull Crushers
    6. Reverse Flyes or Cable Face Pulls
  • Cool-down: 5-10 minutes of stretching, focusing on the upper body muscles worked during the workout.

Day 4: HIIT (High-Intensity Interval Training)
  • Warm-up: 5-10 minutes of light cardio or dynamic movements.
  • HIIT Circuit: Perform the following exercises in a circuit fashion, completing each exercise for 30-60 seconds with minimal rest between exercises. Repeat the circuit 3-4 times.
    1. Burpees or Jumping Jacks
    2. Mountain Climbers or High Knees
    3. Kettlebell Swings or Medicine Ball Slams
    4. Battle Ropes or Sprints (if outdoors)
    5. Bicycle Crunches or Plank Jacks
  • Cool-down: 5-10 minutes of stretching and deep breathing exercises.
Day 1: Zone 2 Training
  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, cycling).
  • Zone 2 Cardio: Perform 30-45 minutes of low-intensity cardio exercise, such as brisk walking, swimming, or cycling, maintaining a conversational pace and heart rate within the Zone 2 range (approximately 60-70% of your maximum heart rate).
  • Cool-down: 5-10 minutes of stretching and/or gentle mobility exercises.

Day 2: Strength Training (Full Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic stretching.
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Squats or Goblet Squats
    2. Push-ups or Chest Press (using dumbbells or machine)
    3. Lunges or Step-ups
    4. Seated Rows or Bent-over Rows
    5. Overhead Press (using dumbbells or barbell)
    6. Plank or Dead Bug
  • Cool-down: 5-10 minutes of stretching, focusing on the major muscle groups worked during the workout.

Day 3: Hypertrophy Training (Upper Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic upper body movements (e.g., arm circles, shoulder rolls).
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Barbell or Dumbbell Bench Press
    2. Lat Pulldowns or Pull-ups (assisted or unassisted)
    3. Dumbbell or Cable Shoulder Press
    4. Dumbbell or Cable Bicep Curls
    5. Tricep Dips or Skull Crushers
    6. Reverse Flyes or Cable Face Pulls
  • Cool-down: 5-10 minutes of stretching, focusing on the upper body muscles worked during the workout.

Day 4: HIIT (High-Intensity Interval Training)
  • Warm-up: 5-10 minutes of light cardio or dynamic movements.
  • HIIT Circuit: Perform the following exercises in a circuit fashion, completing each exercise for 30-60 seconds with minimal rest between exercises. Repeat the circuit 3-4 times.
    1. Burpees or Jumping Jacks
    2. Mountain Climbers or High Knees
    3. Kettlebell Swings or Medicine Ball Slams
    4. Battle Ropes or Sprints (if outdoors)
    5. Bicycle Crunches or Plank Jacks
  • Cool-down: 5-10 minutes of stretching and deep breathing exercises.
Day 1: Zone 2 Training
  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, cycling).
  • Zone 2 Cardio: Perform 30-45 minutes of low-intensity cardio exercise, such as brisk walking, swimming, or cycling, maintaining a conversational pace and heart rate within the Zone 2 range (approximately 60-70% of your maximum heart rate).
  • Cool-down: 5-10 minutes of stretching and/or gentle mobility exercises.

Day 2: Strength Training (Full Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic stretching.
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Squats or Goblet Squats
    2. Push-ups or Chest Press (using dumbbells or machine)
    3. Lunges or Step-ups
    4. Seated Rows or Bent-over Rows
    5. Overhead Press (using dumbbells or barbell)
    6. Plank or Dead Bug
  • Cool-down: 5-10 minutes of stretching, focusing on the major muscle groups worked during the workout.

Day 3: Hypertrophy Training (Upper Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic upper body movements (e.g., arm circles, shoulder rolls).
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Barbell or Dumbbell Bench Press
    2. Lat Pulldowns or Pull-ups (assisted or unassisted)
    3. Dumbbell or Cable Shoulder Press
    4. Dumbbell or Cable Bicep Curls
    5. Tricep Dips or Skull Crushers
    6. Reverse Flyes or Cable Face Pulls
  • Cool-down: 5-10 minutes of stretching, focusing on the upper body muscles worked during the workout.

Day 4: HIIT (High-Intensity Interval Training)
  • Warm-up: 5-10 minutes of light cardio or dynamic movements.
  • HIIT Circuit: Perform the following exercises in a circuit fashion, completing each exercise for 30-60 seconds with minimal rest between exercises. Repeat the circuit 3-4 times.
    1. Burpees or Jumping Jacks
    2. Mountain Climbers or High Knees
    3. Kettlebell Swings or Medicine Ball Slams
    4. Battle Ropes or Sprints (if outdoors)
    5. Bicycle Crunches or Plank Jacks
  • Cool-down: 5-10 minutes of stretching and deep breathing exercises.
Day 1: Zone 2 Training
  • Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, cycling).
  • Zone 2 Cardio: Perform 30-45 minutes of low-intensity cardio exercise, such as brisk walking, swimming, or cycling, maintaining a conversational pace and heart rate within the Zone 2 range (approximately 60-70% of your maximum heart rate).
  • Cool-down: 5-10 minutes of stretching and/or gentle mobility exercises.

Day 2: Strength Training (Full Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic stretching.
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Squats or Goblet Squats
    2. Push-ups or Chest Press (using dumbbells or machine)
    3. Lunges or Step-ups
    4. Seated Rows or Bent-over Rows
    5. Overhead Press (using dumbbells or barbell)
    6. Plank or Dead Bug
  • Cool-down: 5-10 minutes of stretching, focusing on the major muscle groups worked during the workout.

Day 3: Hypertrophy Training (Upper Body)
  • Warm-up: 5-10 minutes of light cardio or dynamic upper body movements (e.g., arm circles, shoulder rolls).
  • Exercise Circuit: Perform 3 sets of 8-12 repetitions for each exercise, with 60-90 seconds of rest between sets.
    1. Barbell or Dumbbell Bench Press
    2. Lat Pulldowns or Pull-ups (assisted or unassisted)
    3. Dumbbell or Cable Shoulder Press
    4. Dumbbell or Cable Bicep Curls
    5. Tricep Dips or Skull Crushers
    6. Reverse Flyes or Cable Face Pulls
  • Cool-down: 5-10 minutes of stretching, focusing on the upper body muscles worked during the workout.

Day 4: HIIT (High-Intensity Interval Training)
  • Warm-up: 5-10 minutes of light cardio or dynamic movements.
  • HIIT Circuit: Perform the following exercises in a circuit fashion, completing each exercise for 30-60 seconds with minimal rest between exercises. Repeat the circuit 3-4 times.
    1. Burpees or Jumping Jacks
    2. Mountain Climbers or High Knees
    3. Kettlebell Swings or Medicine Ball Slams
    4. Battle Ropes or Sprints (if outdoors)
    5. Bicycle Crunches or Plank Jacks
  • Cool-down: 5-10 minutes of stretching and deep breathing exercises.

Frequently Asked Questions

WHERE CAN I GET HELP?
If you need help you can turn to our carnivore diet guides for guidance, or head to our Facebook group where other are also doing the challenge.

IS IT SAFE?
Seeing as every single one of your ancestor evolved and thrived off of a primarily animal based diet, I'd say so, yes.

SHOULD I COUNT CALORIES?
No, simply listen to your body. You might lose weight or gain weight initially, depending on your body and metabolic health. Trust the process!

DO I NEED TO GET INTO KETOSIS?
No. Ketosis is a state, not a mechanism. It's more important that you can switch from glucose metabolism to fat metabolism (ketosis) readily, than it is to be in ketosis all the time. This is called metabolic health.

HOW WILL I POOP WITHOUT FIBER?
Fiber is not required to poop. In fact, most research on fiber intake and IBS suggests the lower the fiber, the less IBS symptoms occur. Zero fiber diets got rid of symptoms completely!

ISN'T THIS GOING TO BE EXPENSIVE?
If you're on a budget, buy ground beef and cheaper cuts of meat. You'll find that slow cooking them makes them very tender and creates amazing meat stock to drink.

WILL I NEED ANY SUPPLEMENTS?
Absolutely not. In fact, supplements could get in the way of your electrolyte levels and natural homeostasis.

WHAT IF I'M ON MEDICATION?
If you're on medication for blood pressure or diabetes, you'll need to consult your doctor as you'll likely require LESS of those medications before the 30 days are up.

Got Questions?

Everybody has a different reaction to the carnivore diet and you might have a few questions that are specific to you. You can ask questions in our Carnivore Diet Coach community, or get help directly from a coach.
The Carnivore Diet Coach