Your Guide to Dr. Berry’s 90-Day Carnivore Challenge
Why I’m Sharing This
I've been eating low-carb for years, but recently, Dr. Ken Berry's approach to the Carnivore Diet caught my attention in a big way. His 90-Day Carnivore Challenge isn’t about fads or gimmicks—it’s a back-to-basics strategy to reset your body, support healing, and eliminate modern dietary confusion. It’s simple, science-based, and deeply personal to Dr. Berry, who reversed his own prediabetes, chronic inflammation, and obesity by eating only what the human body is designed to thrive on: animal foods.
So if you’re dealing with stubborn weight, autoimmune flare-ups, fatigue, or blood sugar rollercoasters—keep reading. This challenge might be the reboot you’ve been searching for.
Who Is Dr. Ken Berry?
Dr. Ken D. Berry is a board-certified family physician and author of Lies My Doctor Told Me. After years of following the standard dietary advice and watching his health decline, he turned to the carnivore diet out of frustration—and it changed everything. Now, he advocates for real food, ancestral nutrition, and a meat-based lifestyle that helps people reverse chronic conditions and thrive.
What Is the 90-Day Carnivore Challenge?
Dr. Berry’s 90-day carnivore challenge is a short-term elimination and healing protocol. You eat only foods from the animal kingdom for 90 days: beef, lamb, pork, poultry, eggs, and fish. That’s it. No counting calories, no macro calculators. Just nourishing your body with nutrient-dense foods and letting inflammation calm down naturally.
Why 90 Days?
Because healing takes time.
In the first few weeks, your body is detoxing from processed carbs, seed oils, and addictive food triggers. By day 30, energy improves. Around day 60, weight starts to shift. By day 90, your skin may be glowing, joints moving pain-free, and cravings gone. But you won’t get there if you quit at day 14 because your body is adjusting.
What You Can Eat on the Carnivore Challenge
✅ Ruminant meats: Beef, bison, lamb, goat
✅ Other meats: Pork, poultry (chicken, turkey, duck)
✅ Seafood: Salmon, sardines, mackerel, shellfish
✅ Eggs: Ideally pasture-raised
✅ Animal fats: Tallow, ghee, duck fat, butter
✅ Salt: Use liberally (Redmond Real Salt or Celtic sea salt)
✅ Water: Still or sparkling, ideally mineral-rich
✅ Optional: Black coffee and plain tea (Dr. Berry recommends eliminating if you're sensitive)
What to Avoid (for 90 days)
🚫 Plants (yes, even veggies)
🚫 Fruit and sugar
🚫 Grains and legumes
🚫 Seed oils
🚫 Packaged foods (even “keto” snacks)
🚫 Dairy (optional to test later, but many cut it to start)
Sample Meal Plan: Two Meals a Day 5-Day Carnivore Meal Plan
No counting. No snacking. Just meat, eggs, and fat.
Eat until comfortably full. Add salt to taste. Drink water, and optionally black coffee or tea.
DAY 1
Meal 1
4 pasture-raised eggs (24g protein)
3 pork sausage links (15g protein)
1 tbsp butter (12g fat)
Meal 2
12 oz ribeye steak (75g protein, ~50g fat)
1 tbsp tallow for finishing
Substitutions:
Sausage → ground beef patties or bacon
Ribeye → NY strip or chuck roast
DAY 2
Meal 1
8 oz ground beef (80/20) (56g protein, 40g fat)
3 slices bacon (9g protein)
1 tbsp ghee or butter
Meal 2
6 oz salmon (45g protein, 15g fat)
5 large shrimp (25g protein)
1 tbsp butter for drizzling
Substitutions:
Salmon → mackerel, sardines, or trout
Shrimp → scallops, cod, chicken breast
DAY 3
Meal 1
3 chicken thighs (bone-in, skin-on, ~9 oz cooked) (63g protein, 27g fat)
1 tbsp beef tallow or butter
Meal 2
10 oz NY strip steak (70g protein, 40g fat)
1 tbsp ghee for finishing
Substitutions:
Chicken thighs → turkey legs or drumsticks
NY strip → pork chops, beef short ribs
DAY 4
Meal 1
6 large eggs scrambled in 1 tbsp butter (36g protein)
4 slices bacon (12g protein)
Meal 2
10 oz pork belly or pork shoulder (60–70g protein, high fat)
Sea salt and crispy skin if roasted
Substitutions:
Eggs → beef liver for nutrient variety
Pork belly → ground beef or chuck roast
DAY 5
Meal 1
2 burger patties (85/15 beef, 6 oz each = 70g protein)
1 tbsp tallow or butter
Optional: add a fried egg on top
Meal 2
8 oz grilled chicken breast (56g protein)
2 oz beef liver sautéed in butter (15g protein, nutrient-dense)
1 tbsp butter or ghee
Substitutions:
Chicken breast → turkey cutlets or white fish
Liver → egg yolks or shrimp for variety
Tips to Stay on Track
Start with what you enjoy: Love steak? Great. Eat more of it. This isn’t about suffering.
Electrolytes matter: Add LMNT or a pinch of salt to water to avoid the “keto flu.”
Don’t fear fat: Eat the fatty cuts—ribeyes, chicken thighs, salmon belly.
Cook in bulk: Batch cook burger patties, boiled eggs, or steaks to reheat and eat.
Join a community: Follow Dr. Berry on YouTube or join a carnivore Facebook group.
Track how you feel: Write down changes—better sleep, clearer skin, energy boosts.
Carnivore Diet Benefits (Real Talk)
Reduced inflammation
Fat loss without counting anything
Improved blood sugar and insulin sensitivity
No cravings or binging
Incredible mental clarity and focus
Better skin, digestion, and joint health
These benefits are not hype—they’re being experienced by thousands. Dr. Berry himself reversed metabolic disease and dropped 90 pounds.
Debunking the Internet Myths
❌ "Carnivore isn’t sustainable."
✅ People have been doing this for years—some, for life. Simplicity is the sustainability.
❌ "You’ll get nutrient deficiencies."
✅ Animal foods have all the essential nutrients, including bioavailable vitamins A, D, K2, B12, and heme iron.
❌ "Meat causes heart disease."
✅ That’s based on outdated, cherry-picked studies. Current research shows that sugar, seed oils, and insulin resistance are the real problem—not steak.
Is This a Fad?
No. The Carnivore Diet is not a trend—it’s a return to the roots of human nutrition. What’s trendy is spending $12 on a green juice loaded with oxalates and calling it health. What’s radical is believing red meat is dangerous while eating lab-grown fake meat with 43 ingredients.
Final Thoughts
If you’ve tried everything and still feel stuck, tired, bloated, or inflamed, maybe it’s time to stop cutting carbs and just cut the crap. Give your body 90 days of real, ancestral fuel and see what happens.
Download this 7-Day Carnivore Meal Plan—a practical, no-fuss guide designed to help you get started or stay on track during your 90-day challenge.
This PDF includes:
✅ Two balanced meals per day
✅ Protein and fat amounts
✅ Substitution suggestions for picky eaters
✅ Easy-to-follow structure with real food
Perfect for beginners or anyone craving structure without the overwhelm. Print it out, pin it to your fridge, and eat with confidence.
This content is never meant to serve as medical advice.
In crafting this blog post, I aimed to encapsulate the essence of research findings while presenting the information in a reader-friendly format that promotes critical thinking and informed decision-making.
