5-Day EBT Carnivore Plan: High-Protein Meals for Under $8/Day
Ingredients:
Protein
- 5 lbs ground beef (80/20)
- 3 lbs chicken thighs (bone-in, skin on)
- 2 chicken leg quarters
- 1 lb pork sausage (or ground pork)
- 1 lb bacon
- 6 cans tuna (in water)
Dairy & Fats
- 2 dozen eggs
- 1 lb butter
- 8 oz block cheddar cheese
- 1 small jar mayonnaise
Pantry
- 1 carton beef broth
- 1 salt (as needed)
- 1 pepper (as needed)
- 1 chili powder (as needed)
- 1 ground cumin (as needed)
- 1 garlic powder (as needed)
Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.
Transform Your Health & Budget
Are you on SNAP/EBT and struggling with rising food prices while wanting to try the high-protein carnivore diet?
This 5-day meal plan is designed specifically for you! With TikTok-inspired recipes that use only EBT-eligible groceries available through Instacart, you can enjoy delicious, satisfying meals for under $8 per day.
Each recipe is carefully crafted to be simple, budget-friendly, and packed with protein to support your weight loss or fitness goals. No complicated ingredients, no fancy equipment – just straightforward carnivore meals that taste amazing and keep you full and energized.
Budget-Friendly
All meals cost less than $8 per day using EBT-eligible ingredients
High-Protein
Fuel your body with protein-rich meals to support your fitness goals
Simple Preparation
Easy-to-follow recipes perfect for busy individuals
Your 5-Day Carnivore Meal Plan
DAY 1
BREAKFAST
Bacon & Butter Scrambled Eggs
Calories: 650 per serving
Ingredients (Serving Size: 2)
Directions
- Cook bacon over medium heat 5-8 min until crisp; remove, leaving 1 tbsp fat.
- Whisk eggs + salt.
- Add butter + bacon fat to pan; scramble eggs 2-3 min until set.
- Serve with bacon.
Want to increase calories?
- Add 1-2 extra eggs to the scramble
- Use 3-4 tbsp butter instead of 1-2
- Add 1 oz of shredded cheese to the eggs
- Serve with an extra slice of bacon
LUNCH
Smash Burger Patties with Cheese
Calories: 720 per serving
Ingredients (Serving Size: 2)
Directions
- Form 4 balls (2 oz each).
- Heat butter in pan medium-high; smash flat.
- Cook 2-3 min per side; top with cheese last minute.
Want to increase calories?
- Use 10 oz ground beef instead of 8 oz
- Add an extra ounce of cheese to each patty
- Cook with 3-4 tbsp butter instead of 1-2
- Serve with a fried egg on top
DINNER
Crispy Chicken Thighs in Pan Drippings
Calories: 780 per serving
Ingredients (Serving Size: 2)
Directions
- Preheat oven 400 °F.
- Sear skin side down 5-7 min in butter.
- Flip; bake 20-25 min until 165 °F.
- Rest 5 min; spoon drippings over top.
Want to increase calories?
- Add an extra chicken thigh per person
- Use 2-3 tbsp butter for searing
- Top with melted cheese during the last 5 minutes of baking
- Serve with a side of bacon
DAY 2
BREAKFAST
Sausage & Egg Skillet Cups
Calories: 580 per serving
Ingredients (Serving Size: 2)
Directions
- Preheat oven 375 °F; grease 4 muffin cups.
- Cook sausage 5-7 min; divide into cups.
- Crack 1 egg each; bake 10-15 min until set.
Want to increase calories?
- Add 1-2 extra eggs to the cups
- Use 6 oz sausage instead of 4 oz
- Top each cup with shredded cheese before baking
- Add a slice of bacon to each cup
LUNCH
Taco-Style Ground Beef Bowl
Calories: 680 per serving
Ingredients (Serving Size: 2)
Directions
- Brown beef in butter 6-8 min.
- Add salt + spices.
- Serve with pan fat spooned on top.
Want to increase calories?
- Use 10 oz ground beef instead of 8 oz
- Add 2 oz shredded cheese on top
- Mix in 2 tbsp sour cream or cream cheese
- Top with a fried egg
DINNER
Beef Meatballs with Melted Cheddar
Calories: 710 per serving
Ingredients (Serving Size: 2)
Directions
- Preheat oven 400 °F.
- Mix ingredients; form 8 meatballs.
- Bake 12-15 min; top with cheese and melt 2 min.
Want to increase calories?
- Use 10 oz ground beef instead of 8 oz
- Add an extra ounce of cheese to each meatball
- Mix 2 tbsp butter into the meatball mixture
- Serve with a side of bacon
DAY 3
BREAKFAST
Crispy Fried Eggs with Cheese
Calories: 520 per serving
Ingredients (Serving Size: 2)
Directions
- Melt butter medium heat.
- Sprinkle cheese in pan; crack eggs on top.
- Cook 3-5 min until edges crisp; cover 1 min for firmer yolks.
Want to increase calories?
- Add 1-2 extra eggs
- Use 2-3 tbsp butter for frying
- Add an extra ounce of cheese
- Serve with 2-3 slices of bacon on the side
LUNCH
Carnivore Chicken Salad
Calories: 620 per serving
Ingredients (Serving Size: 2)
Directions
- Shred chicken + mix with eggs and mayo.
- Season to taste; serve chilled or room temp.
Want to increase calories?
- Add 1-2 extra hard-boiled eggs
- Use 3-4 tbsp mayo instead of 2
- Mix in 2 oz shredded cheese
- Add 2 oz crumbled bacon
DINNER
Crispy Pork Sausage Patties
Calories: 690 per serving
Ingredients (Serving Size: 2)
Directions
- Form 4 patties.
- Cook 4-5 min per side in butter until browned and crispy.
Want to increase calories?
- Use 10 oz pork instead of 8 oz
- Cook with 2-3 tbsp butter
- Top with melted cheese
- Serve with a fried egg on top
DAY 4
BREAKFAST
Buttered Egg Drop Broth
Calories: 280 per serving
Ingredients (Serving Size: 2)
Directions
- Bring broth to a gentle simmer.
- Whisk eggs and pour slowly while stirring to form ribbons.
- Add butter and salt; stir until melted.
Want to increase calories?
- Add 1-2 extra eggs
- Use 2-3 tbsp butter instead of 1
- Add 1 oz shredded cheese
- Serve with a side of sausage patties
LUNCH
Pan-Seared Ground Beef “Steak Bites”
Calories: 660 per serving
Ingredients (Serving Size: 2)
Directions
- Form small chunks (1-2 in).
- Sear 2-3 min per side in butter on med-high heat.
- Serve with drippings.
Want to increase calories?
- Use 10 oz ground beef instead of 8 oz
- Cook with 2-3 tbsp butter
- Top with melted cheese
- Serve with a fried egg on top
DINNER
Crispy Skin Chicken Leg Quarters
Calories: 740 per serving
Ingredients (Serving Size: 2)
Directions
- Preheat oven 425 °F.
- Rub with butter + season.
- Bake 35-40 min until skin is crisp and juices run clear.
Want to increase calories?
- Add an extra leg quarter per person
- Use 2-3 tbsp butter for rubbing
- Top with melted cheese during last 10 minutes
- Serve with bacon on the side
DAY 5
BREAKFAST
Bacon & Egg Cheese Roll-Ups
Calories: 590 per serving
Ingredients (Serving Size: 2)
Directions
- Cook bacon until crisp; set aside.
- Scramble eggs with cheese until set.
- Spoon onto bacon and roll up.
Want to increase calories?
- Add 1-2 extra eggs to the scramble
- Use 3 oz cheese instead of 2 oz
- Add an extra slice of bacon per roll-up
- Serve with butter for dipping
LUNCH
Simple Tuna Melt Bowls
Calories: 540 per serving
Ingredients (Serving Size: 2)
Directions
- Mix tuna with butter and salt.
- Top with cheese; microwave or bake 3-5 min to melt.
Want to increase calories?
- Add 1-2 extra tbsp butter to the tuna
- Use 3 oz cheese instead of 2 oz
- Mix in 2 tbsp mayo
- Top with a fried egg
DINNER
Tuna-Egg Mayo Mix
Calories: 510 per serving
Ingredients (Serving Size: 2)
Directions
- Hard-boil eggs 10-12 min; chop.
- Mix with tuna + mayo; season to taste.
Want to increase calories?
- Add 1-2 extra hard-boiled eggs
- Use 4-5 tbsp mayo instead of 3
- Mix in 2 oz shredded cheese
- Add 2 tbsp melted butter
Complete Grocery List
Everything you need for 5 days of delicious carnivore meals
| Item | Qty / Size | Used For | Est. Price |
|---|---|---|---|
| Eggs | 2 dozen (24 eggs) | All breakfasts, tuna salad, chicken salad | $3.99 |
| Bacon | 1 lb (≈16 slices) | Bacon breakfasts, roll-ups | $5.49 |
| Butter | 1 lb | Used in nearly every recipe | $4.29 |
| Cheddar cheese | 8 oz block | Eggs, burgers, melts | $3.79 |
| Ground beef (80/20) | 5 lb | Burgers, taco bowls, steak bites, meatballs | $17.45 |
| Chicken thighs (bone-in, skin-on) | 3 lb (≈6 thighs) | Crispy chicken, chicken salad | $6.99 |
| Chicken leg quarters | 2 count (≈1.5 lb) | Crispy leg quarters dinner | $3.50 |
| Pork breakfast sausage/ground pork | 1 lb | Skillet cups, sausage patties | $3.99 |
| Canned tuna in water | 6 cans (5 oz each) | Tuna melt, tuna-egg mayo | $5.70 |
| Beef broth | 1 carton (32 oz) | Egg drop broth | $2.50 |
| Mayonnaise | 1 small jar (15 oz) | Chicken & tuna salad | $3.29 |
| Seasonings (salt, pepper, chili, cumin, garlic powder) | Pantry staples | For flavor | $3.00 |
| Total Estimated Cost (5 Days) | $64.00 | ||
Cost Breakdown
15 meals total (2 servings each) = 30 servings
Average cost per serving: $2.13
Average cost per day (3 meals): $6.39/day
Typical weekly grocery spend: $90-$120+
Savings: $25-$50 per week on a high-protein, clean carnivore plan
Disclaimer:
At StudioLink Recipe, we are not medical professionals or licensed nutritionists. This meal plan is provided for educational and inspirational purposes only and should not replace personalized advice from a qualified healthcare provider. Everyone’s nutritional needs are different, so please adjust portion sizes, add snacks, or include additional meals as needed based on your individual calorie requirements, weight, height, and activity level.
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